Classes

Welcome to the WaveCave.

THIS IS WHERE THE MAGIC HAPPENS

Row. Ride. Reps. Results.

“Row & Ride turns something you HAVE to do, into something you WANT to do”
– Jill T., Halifax

Row & Ride

Our 60 minute blast of a class is Row & Ride’s signature full body workout. It is designed for all fitness levels and includes both rowing and riding. First, you’ll hop on the erg, where you’ll learn proper form and safety, while working 12 different muscle groups, with a focus on legs and core! Then, switch gears and saddle up on your bike, where your instructor will have you riding to the beat of amazing playlists. Everyone is encouraged to go at their own pace. You may run out of breath at times, but we’ll never let you run out of courage! Let’s go!

Beginners or those who have limited time may sign up for just the Row or just the Ride portion of this class. You will see these listed as Row 30 and Ride 30 on our Schedule, indicating they are each 30 minutes.

BOOK A CLASS

Row & Reps

Rowing is one of the most effective, full body workouts you will ever experience! Strengthen your glutes, legs, arms, and especially your core, while gaining a cardio high that’s addicting! This 50 minute class is broken down into both rowing and weight training. You will be on and off the erg with your own space to work. Our coaches will guide you on proper form while rowing, as well as performing safe and effective weight lifting and TRX . All fitness levels will progress at your own speed. Just wait until you see how your body transforms! Row. Reps. Remarkable Results!

BOOK A CLASS

Ride

Our 45 minute Ride class is led by our motivational instructors, set to amazing playlists and all around feel good vibes! Consider each class a journey, a journey towards finding your best self. Each class you learn the importance of rhythm and resistance and challenging yourself to be stronger, to be better. With every stroke, you’ll feel the beat of the music driving you towards the progress and results you desire and deserve. Let’s Ride!
BOOK A CLASS
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Download the Row & Ride App for easy class scheduling!

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“I’ve tried every form of exercise, but the Row, Ride & Reps workout is the only one that’s completely changed my life!”

–Briana L., Marshfield

This is the most exhilarating strength and cardio workout you’ll ever do!

Why Row?
It’s highly effective! The benefits of rowing from weight loss to muscle toning will blow you away! Safe for all levels, easy on the knees and joints, rowing will give you rock hard abs and solid glutes, working almost every muscle in your body! We’ll teach you everything you need to know to row properly and effectively for incredible results.
Why Ride?
First off, it's crazy fun! Secondly, your cardiovascular health and body composition will completely change. Not to mention your mental health! Get in your zone, listen to great music and feel those positive endorphins start flowing, while torching hundreds of calories and burning fat!
Why Reps?
It’s a muscle and mood booster! Weight lifting is crucial for muscle strength and bone density - and also for overall wellness - like improved posture, boosting metabolism, weight loss and better sleep.