RowFit Strength & Conditioning

Instagram photos and videos

by @tommocox

You can never get around working hard! Without hard work there is no success! #HWPO

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by @tommocox

Epic way to end the Sunday 4 x 1km SkiErg with a bit of a push on the last one. Very happy with that. #improvementismotivation #smashit #concept2 #bebetter #suckless

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by @tommocox

Throwback to watching @the_real_prince_7 racing overseas during a Saturday session. #rowing #coach

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by @tommocox

A saying I saw today that resonates with me deeply! #bebetter #makeadifference #suckless #passion #fire #rowfit

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by @tommocox

Footware game on point tonight #inov8 #stancesocks #rowfit

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by @rowfit_za

When you program the #takemeon challenge @rowfit_za. Thanks for the workout @livingfitwithnicole that’s a lot of rowing and burpees. @rebelelitefitness @fitnessmagsa @rxitme #bebetter #concept2inc #concept2sa #takemeon

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by @rowfit_za

Well done team!! #proud #Repost @tommocox with @get_repost
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Sometimes a message makes it all worth it. It is truly an honor to work with such a great team @athenkosihlekani @storme_burger @larry.hoover12 and to coach such an amazing group of kids @RowFit and on top of it to make a difference. #bebetter #serve #beyourbest #rowfit #makeadiffrence

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by @tommocox

Sometimes a message makes it all worth it. It is truly an honor to work with such a great team @athenkosihlekani @storme_burger @larry.hoover12 and to coach such an amazing group of kids @RowFit and on top of it to make a difference. #bebetter #serve #beyourbest #rowfit #makeadiffrence

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by @tommocox

Triangle of death AMRAP60 1km Row, 10 back squat and 500m ski! 7 rounds completed. #bebetter #suckless #rowfit #concept2 #concept2skierg #concept2rower

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by @tommocox

There are some things in life that external factors hold no influence on! How hard you work is one of those! You determine how hard you grind #grind #dontstop #HWPO #neversaydie #iwontquit #hustlehard #hustle #rowfit #bebetter #suckless

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by @tommocox

Awesome session tonight @rowfit_za! Love coaching, love seeing the effort and grind these kids put themselves through to be better than before #bebetter #suckless #grind #chaseyourdreams

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by @rowfit_za

Tonight we learnt to #grind getting Comfortable being uncomfortable is the key! #HWPO #grind #dontstop #rowfit #bebetter #suckless

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by @tommocox

Do what you love, make a difference and be your best everyday! 📷 @shanvanzyl #rowfit #bebetter #suckless #coach #getfast

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by @rowfit_za

A very true message that I try and live by each day. #Repost @theaffiliatesolution with @get_repost
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It's a privilege, a passion, and a huge responsibility. But most of all, it's a Position Of Service.
#crossfit #coach #crossfitgames #crossfitbox #fitpro

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by @rowfit_za

In the cold we TRAIN, in the wet we TRAIN because a commitment to being better doesn’t have a pause button #beyourbest #bebetter #suckless #rowfit

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by @rowfit_za

So we have come out of the first 6 weeks of @rowfit_za with the most successful results yet. These have come from an epic amount of commitment from the athletes and an awesome coaching team!! A massive shout out to @storme_burger @larry.hoover12 @athenkosihlekani and @middletomo for the hard work and dedication and a massive shoutout to @melchaney1206 for all the behind the scenes work! #bebetter #rowfit #suckless #leavealegacy #WeAreRowFit

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by @rowfit_za

In just over a week we kick off the winter season of @rowfit_za we can’t wait to start working with this new batch of athletes! #getfit #getfast #bebetter

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by @rowfit_za

We spend time coaching and adding value, following a process so that in the end our athletes can achieve. This past weekend it was an honour to watch all of the athletes we have had the privilege of coaching race and excel! It gives us great joy to have been a part of their journeys! Be proud of what you have achieved! We are exceptionally proud of each and every one of you! #rowfit #bebetter #believe 📷 @shanvanzyl

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by @rowfit_za

We keep educating ourselves so we can provide a better service to our members RepostBy @tommocox: "Had the most epic weekend at the @theaffiliatesolution summit! #knowledgeispower #bebettersuckless massive shout out to the team @wykieetsebeth @kodyjamesthompson @tyearnett and to @lms360 for bringing them out" (via #InstaRepost @AppsKottage)

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by @tommocox

Had the most epic weekend at the @theaffiliatesolution summit! #knowledgeispower #bebettersuckless massive shout out to the team @wykieetsebeth @kodyjamesthompson @tyearnett and to @lms360 for bringing them out

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by @tommocox

Some fun with my new toy#rebelelitefitness #weightvest 4 rounds of 400m run and 50 air squats #bebetter #suckless #youvsyou

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by @rowfit_za

It is more than just about moving better and training hard. It’s about culture, it is about building self belief. #rowfit #bebetter #getfast

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by @rowfit_za

Being part of a team means being able to put others first and have the ability to see what Benefit your teammates bring to the crew. This is a valuable lesson that you will use for years to come in day to day life and in business. #rowfit #teamworkmakesthedreamwork

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by @rowfit_za

To all @rowfit_za athletes heading off to camps. Remember all the work you have done, trust the grueling December you have had getting faster, stronger and better. It’s you against you! #rowfit #beyourbest

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by @rowfit_za

What a great way to kick off the day. 3 rounds: 1km row-1km run-1km ski. #rowfit #concept2skierg #concept2rower #bebetter #suckless

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by @tommocox

A little extra motivation never hurt anyone #rowfit #bebetter #inov8

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