Secret Sauce

Why the Total Row Program Works

The Perfect Exercise in the Perfect Format

Backed by Science… Built With Passion.

We don’t believe in gimmicks. We don’t believe in flash. We don’t believe in the next hottest fitness trend.

We believe in YOU!

At Total Row, you will experience a fitness program unlike any other. Our program was developed with rowing as its core foundation. Commonly referred to as the “Perfect Exercise,” rowing can build aerobic capacity and strengthen your entire body, all at little to no impact to your joints.

If this isn’t enough, we incorporate Kettle Bells, Slam Balls, Suspension Bands, and more in our signature TR45 class, to ensure that each workout is perfectly tailored to deliver the optimum calorie burn and strength development. No class is longer than 45 minutes, as efficiency and effectiveness is paramount.

Total Row is much more than just a gym. It is a place to build your confidence, meet new friends, lose those final few pounds, or push yourself to be a little stronger. You have all the tools for success. We are just here to help you find your way!


As a single exercise movement, rowing is unmatched in its effectiveness and efficiency. This, plus being zero-impact, is why rowing is better than anything else!

Total Body:

Not only is rowing an amazing cardio exercise, it targets 9 of 11 major muscle groups with each stroke (that’s about 90% of your body!). Indoor rowing, even without the added benefit of our targeted circuit training, is one of the most complete exercises available. Members should expect to burn up to 900 calories per hour.

Low Impact:

Rowing provides a perfect cross training workout for any athlete, and it is scalable to any injury or ability. Rowing won’t leave your body feeling trashed after, and is perfect for recovering from injury. Our water rowers provide a no impact workout that is easy on the joints. Our instructors are experienced and knowledgeable, and they will ensure that modifications are available for all of our HIIT exercises.

Available to Anyone:

We like to tout the fact that our classes have had an Olympic gold medalist sitting next to a senior citizen – yes, this actually happened! Because of its low-impact nature, and your ability to dictate and scale the workout tempo and resistance on our world-class Water Rowers, members of any level will experience all of the benefits indoor rowing offers!


While rowing is the Perfect Exercise, we don’t let that stop us from going to another level! In our TR45 classes, we tactically add HIIT style movements that use Kettle Bells, TRX bands, Slam Balls, and more! This ensures a complete fitness plan that will push your calorie burn to new levels, and develop strength in all the right places.

Keep scrolling down to learn how Total Row changes the emphasis each day so you never get bored, and keep your body guessing!



Our classes change daily. Everything from equipment, to set styles, to set lengths is up to alteration. By constantly updating and evolving our classes, your body will never get comfortable (and keep improving!). Below, we show the breakdown we use for daily concentrations.

Monday - Upper Body

Our focus will be on the chest, back, and arms, with the core sprinkled throughout. Look for compound exercises, as well as spot training our favorite areas. The rowing will be diverse, but intervals and mixed sets will appear regularly!

Tuesday - Total Body

Everything is fair game!

Wednesday - Arms and Abs

Our focus will be on the arms and core section. Weight work will focus on the biceps, triceps, and shoulders, with core work infused throughout the class. There will be fewer compound exercises in these classes, allowing members to slow down and focus on smaller muscle groups.

Thursday - Total Body

Everything is fair game!

Friday - TRX / Plyo / Core

Longer core sets, mixed in with suspension training and plyometrics. This is the perfect class for building your core strength, while watching your heart rate soar!

Saturday - Total Body

Everything is fair game!

Sunday - Total Body

Everything is fair game!


What No Other Gym Can Provide You

What makes Total Row different? Community. Most other gyms are just overpriced rooms filled with various types of heavy equipment. There’s no soul. There’s no passion. You deserve better than this, and your money should give you much more than this.

Total Row is more than a gym. It is a place to feel welcome, supported, and appreciated. It is a place to challenge yourself with our daily races, and a place to watch your progress on our TR Tracker. We are family-owned and operated, and wouldn’t have it any other way. This is not a soulless franchise. This is a family, and the only crew you need.