Welcome to the second installment of our new series, Fitness Dossier: an endorphin-addled exploration of all those super-chicly branded, sometimes quizzically named boutique fitness haute spots around town. Some you’ve heard tons about and others might not be on your radar yet, so we’re sweating it out for you and getting the scoop from the talents behind these hip perspiration palaces. This week, we’re popping by CityRow, where intervals on and off a WaterRower machine (yes, you’ll see—and hear!—the water sloshing around as you row, kind of like a nature sound machine) are interspersed with low-impact, but intense, mat work. Think lots and lots of planks, a bit of free weights, derriere-burning squats, and more, in a chic, loft-like space near Union Square. Founder and CEO Helaine Knapp, who opened up the haute rowing spot last January, gave us the row-down…
CityRow in three words: Smart, sexy and sweaty
The hard sell: The most obvious difference is that we use sexy WaterRower machines. Rowers have been pretty much relegated to basements and crew teams in the past. But don’t expect a pure rowing class—sure, you’re going to row, but we provide you with the perfect balance of both cardio and strength training. We workout both on and off—expect moves that you would never find at crew practice!
CityRow mantra: Legs. Core. Arms. This class will work your entire body!
Before CityRow… I began my career in publishing and then worked in client services for two very successful tech start-ups.
If CityRow was a fashion house, it would be… Rag & Bone—sexy, smart, essential. I love how they create items that are both basics, but also like nothing else that you can buy. There’s a sophistication and specialness to their pieces, but it’s not flashy or overdone. There’s a “can’t live without it” aspect to it.
Typical threads spotted in class: Our ladies are loving printed leggings, mesh everything, and bright sneakers. You’re going to work in our class, so our regulars know that it can’t just look good—it has to perform well, too! We’re also seeing our guys sporting more fashion-forward fitness gear—we see a ton of Lululemon’s men’s line and lot of really great pieces from Nike, Reebok and Under Armour as well.
Pre- and post-workout style M.O.: There are so many great studio-to-street/street-to-studio pieces out now. People roll in dressed to the nines, peel off a couple of layers, change into sneaks and boom! They’re ready to row.
Latest class additions: Our newest class, CityRow 75, is 50 minutes of our signature rowing and strength training hybrid workout plus 25 minutes of active recovery using foam rollers. So many people focus on getting in their cardio and strength training but ignore active recovery, which is a really critical part of any workout regimen because it shortens the post-workout recovery time, improves mobility and reduces the risk of injury. An old injury forced me to have back surgery over a year ago, so I learned the hard way how important it is to treat your body well. I found rowing because I needed something low impact that would also kick my ass.
Ideal après-class snack: A protein-rich smoothie, preferably the Wrath of Rosenberg from Hu Kitchen!
Biggest misconception about CityRow: That it’s all rowing, or that rowing is all arms! In fact, our class is interval based – you’re going to switch off between the rower and the floor throughout the class. As for rowing, it works 84 percent of the muscles in your body. When done correctly, the movement is about 60 percent legs, 25 percent core, and 15 percent arms and shoulders, taxing each group proportionately to their size.
Advice for a first-timer: Let go of your fears and inhibitions. So many people tell me that they’re scared or nervous, and I get it! It’s intimidating to try something new. But our philosophy is that most anyone can do this workout. You might have to take a breather, you might have to modify, you will likely be really, really sore the next day, but that’s OK. Most people were in the exact same boat when they started! So don’t worry about the guy beside you or woman in front of you. Just get in here and challenge yourself.
Major mistakes new CityRow-ers make: Newbies tend to hold on for dear life. In reality, you just need a light grip. Let your legs, core and arms do the work, not your hands!
Earliest fitness memory, ever: My dad taught my brother and I how to play tennis as soon as we were old enough to hold a racquet. I’m still a fan and play whenever I can.
Song currently on loop: “Uptown Funk” by Mark Ronson and Bruno Mars is having its moment at CityRow!
Go-to workouts beyond CityRow: I’m a big fan of doing strength training and conditioning and work with a trainer once or twice a week. I’m a big fan of group fitness (obviously!) and that’s what I do the majority of the time, but I also think that working with a smart personal trainer is something that everyone should do if they can afford it. It’s important to learn proper form, to get corrections, and to focus on your own personal weaknesses. While a great group fitness instructor can help you out, it’s just no substitute the personalized attention you get from a trainer. I get so much more out of group fitness classes because I have a trainer who has taught me how to properly squat, lift, lunge, etc.
Classes clocked weekly: Three to five. I mix in training, recovery days, and try to take another kind of class at least once a week.
CityRow’s draw for the fashion set: Results. If you want to change your body, you have to challenge yourself, and this workout will do just that. Our combination of cardio and strength-training not only burns calories but also builds lean muscle mass. Contrary to what many women think, building muscle does not mean adding bulk. What you’ll add is tone and definition, and that muscle mass will allow you burn more calories and fat all day long – not just when you’re working out. Not to mention, it’s low impact (but yes, still calorie torching) so you’ll be able to wear those heels for years to come.
PART II: The Daily weighs in…
Location and logistics: 80 Fifth Ave. (at 14th St.), Suite 1501. Snag your favorite class at CityRow.com; you can sign up for classes up to two weeks in advance. Cancel at least 24 hours prior to class.
What you’ll shell out: $32 for a single class (CityRow, CityRow Flow, Fundamentals, or CityRow X—CityRow 75 is $45/class); $90 for an intro package of three classes, to be used in a three-month period; five classes for $155; 10 classes for $295; 20 classes for $545.
Stroll-right-into-a-meeting or absolutely-shower-necessitating? You can certainly get away with going straight from the WaterRower to the cube, with a little freshening up. (This is the kind of class travel-sized deodorant and dry shampoo were made for…) However, CityRow doesn’t have showers or a locker room, so you’ll be bird-bathing it in a shared office bathroom, FYI. Another option: popping by a nearby location of your local gym if you’ve got a membership somewhere for a quick post-class rinse-off, since spots like Crunch, NYSC, Equinox, Planet Fitness, etc. all have nearby outposts.
It’s worth it if… You’ve always been sorta curious about rowing, but don’t necessarily keen on the idea of spending an entire hour on the machine. (You’ll be jumping on and off the WaterRower throughout class to do strength training on a mat.) Also, the studio’s views of lower Fifth Ave. and of Union Square are really lovely on a sunny morning, if you’re feeling a bit cooped up from windowless spin classes and the ilk.
Best tidbits from Rate Your Burn (aka Yelp for the fitness set):
“Neil. When I found out that he was going to teach at City Row, the amount of supa-energy sparkling outta my eyesockets was freak-a-fying…he’s sssssssssoooooooooo sassy…Mr. Personality. I would have the best time ever with Neil over some cocktails and edamame. He LOVES strutting his thang, and I can see him randomly breaking down into shimmies juscuz. Plus, I think he’d be a pretty fly wingman…”—SweatPump
“How do you not love an instructor who kicks off class with classic 90s rap???…Beth’s attitude and instruction was a fun mix of positive, encouraging, and making sure you’re kicking your own ass.”—Burner7204
“It makes cardio after work feel like something to look forward to vs. trudging to the gym to torture yourself on cardio machines.”–Burner13043
