The Row Astoria

This Saturday come join us for an amazing 5k Run. Celebrating wellness and promoting community. We are so excited to be a part of this event and look forward to seeing you there.

If you have any questions, message us here and we can guide you. See you at Astoria Park 🏞️



Are you coming to the 5K Party Run?

6 minutes and 8 seconds.

That is the difference between fighting a division your ego wants you to be in, and dominating the division your ex*****on belongs in right now.

Last month in the Pro division, I clocked a 1:22.56. It was a grind, and it was a clear signal that it was time to strip away the ego. So, I got the opportunity to step down to the Open division for a back-to-back race.

The results speak for themselves 1:16:48 total time.
When you look at the split data,the real magic happened at the very end. Station 08: 3:48 on the Wall Balls, securing 4th place overall in that station. Going completely unbroken on all 100 reps to finish the race proved that the engine and the power are exactly where they need to be.

Moving down a division isn’t a step backward; it’s a strategic realignment. It gave me the room to actually race instead of just surviving the heavier pro weights. It allowed me to dial in a blistering 4:16 best run lap and keep my transitions tight.
The goal remains unchanged: getting back to a top-3 podium for the first time since Orlando 2021. But the path there requires mastering the space I’m in right now.

If you’re stuck in a plateau because your ego is making your decisions, take this as your sign. Step down to step up. Become completely elite where you are before you try to force the next level.
Open division… I’m coming for my Flags
we’re just getting started. 🦾

The clock doesn’t care who’s in the next lane, and honestly, neither should you.

When you sign up for Hyrox, it’s easy to get caught up in the leaderboard, the split times of the person next to you, or the pace of the engine running beside you on the rower. But the real magic of this sport happens when you flip the switch from them vs. me to You vs. You.

Hyrox isn’t a test of how you beat someone else’s genetics or training cycle. It’s a mirror. It shows you exactly where your mind wants to quit and gives you the opportunity to say, “Not today.”

If we treat this training as a process of organic growth rather than a desperate rush for a specific finish time, everything changes. We allow ourselves to adapt, to learn how our body responds to the compromises, and to genuinely evolve as athletes. You navigate the heavy sleds, the burning lungs, and the running intervals not by forcing a result, but by letting your threshold expand week by week at The Row.

On race day, that’s your superpower. You aren’t chasing a ghost in the fast lane. You are executing your race, managing your pacing, and overcoming the only person who can actually stop you: yourself.

Build the engine. Trust the evolution. It’s always been you vs. you. 🏁🔥


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Hyrox Training Club

Monday 7am, 8:05am, 6pm, 7:05pm
Wednesday 7am, 8:05am, 6pm, 7:05pm
Friday 7am, 8:05am, 6pm
Saturday 1pm SIMULATOR(Astoria Park Track)

Thanks to everyone that’s repping The Row out in the Hyrox competitions we ❤️you.

Shoutout to all our athletes coming in and putting in the work you are our inspiration.

This year we have over 100 members that are representing The Row at Hyrox NY!
We Look forward to coaching all of you
let’s go Astoria!

Remaining classes for Hyrox this week:
Wednesday 7am, 8:05am, 6pm and 7:05pm
Friday 7am, 8:05am, 6pm
Saturday 1pm, Astoria Hyrox Challenge 1:30pm meetup at The Row
Sunday: Closed