With the help of some of the world’s best rowing coaches, physiologists, nutritionists, sports psychologists, and strength trainers, we created a more efficient way of training a rower, and we created a varied program that keeps athletes engaged, healthy, and constantly evolving.


Our Starting Line Package is designed to be seasonal and complement your current training season. We are currently offering a Spring Training Plan.


12-week 2k Program - We challenge you to improve your 2k rowing time and watch both your approach to rowing during your WODs and your overall capacity for CrossFit expand.

"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."

ALEC SMITH 2017 CrossFit Games competitor, 5x CrossFit Regionals Athlete

"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!"

JESSE LEMOINE 3x CrossFit Games Athlete

"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."

JENNIFER GATZ Masters Rower, Aquebogue, NY

"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."

ZACH KORTEN Purdue University Rower

"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."

ANDREW CAMPBELL 2016 Olympian, IRA Champion

"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!"

SARAH (ZELENKA) MCILDUFF 2012 Olympian and World Champion

"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. "

GLEN OCHAL 2016 Olympian and 2012 Olympic Bronze Medalist


Our Rowing programming is an easy addition to your current CrossFit program with 2-3 rowing sessions prescribed per week. We periodize your training to match the current CrossFit season to help you reach your goals.


Video analysis and technical breakdown of your rowing stroke on the machine or water. We use freeze frame, slow motion, and video animation to help you visually see the concepts you can improve.

Looking for more?

We provide you with the tools you need based on our years of experience and expertise. It is our belief that working out should be done with the intention of improving your human performance, rather than solely focusing on aesthetic changes. Strong is the new skinny.


World Rowing U23 Championships Gold Medalist


World Rowing Championships Gold Medalist


Olympic Athlete


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