"Rowing has always been a huge weakness of mine and I used to dread seeing it in workouts. Rowfficient has helped me stay comfortable on the rower during WODs, and has taught me a TON about staying connected during each pull. It's a perfect addition to my CrossFit training."

"Sara and Mike have truly expanded my knowledge on rowing. I never realized rowing was so technical, and as a CrossFitter, that gave me hope that I could show some improvement by fixing my technique. Sure enough, after working with Sara and Mike I rowed my fastest 2k by 8 seconds. They have also helped me understand how to utilize stroke rate and power which has made me not just a better athlete but a smarter coach!"

"In the last 6 weeks, I have gotten stronger on the erg and with the strength training. I feel better, my left elbow tendinitis and the numbness in my right hand while I sleep has gone away. I attribute that to the heavy strength training. When I tested my 2k, I rowed a new PR! I rowed faster in my basement alone than I did at C.R.A.S.H.-B.'s in 2015. At 45, older and faster, this program rocks."

"These workouts are not only making me faster and stronger, but they're really helping my mentality and my attitude. Being able to have a goal, with the right coaching, and having the opportunity everyday to make something special happen is a gift that I'm becoming very grateful for. So, thank you for helping me out, you both are a lot of fun, and as much as these workouts suck, they're a ton of fun."

"In the past year, Mike’s training program has helped me take my athleticism to the next level. In the past, my weight room focus was solely on a few lifts with high reps. By diversifying my training program, Mike allowed me to dramatically improve my speed and power. Through a strong focus on technique, I was able to translate skills learned in the weight room to more effective biomechanics on the water."

"I started using the Rowfficient training plan a little over a year ago while trying to get back in shape for the Rio Olympics. I was in decent cardio shape when I started, but my strength and overall body movement needed work. I felt a difference in less than 3 months and was seeing gains in my fitness like I haven’t seen in any training I’ve ever done — even during my time training with the Women’s National Rowing Team! I will be following this training program for years to come because its effective, efficient, and pushes me to be the best athlete I can be!"

"I have been working with Mike from Project UP for over two years now. I train with the US National Rowing Team gearing up for the 2016 Rio Olympics and approached him for complementary strength and mobility exercises. While I had a basic understanding of strength and mobility, Mike’s knowledge and passion about the athlete’s body is second to none. I encourage rowers of all skill levels to let Project UP improve your athleticism. "