Boston, Needham & Waltham - (781) 929-5400


ONE NATION Rowing Seminar

Spend a Saturday morning learning from Olympic rowers and coaches about how to increase your efficiency on the rower. Each athlete will leave the session with a better understanding of overall rowing mechanics as well as specifics for their own personal movement. Topics covered will include proper position and muscle engagement, rhythm, breathing, stroke rate, pacing, and other useful drills. The session will finish with a group rowing workout and a post-workout Q&A.

Who: Rowing Athletes, CrossFit Athletes

Skill Level: Any

When: Saturday, January 20th

Time: 10:30AM – 1:00PM

Where: CrossFit One Nation – Boston
100 Holton Street (rear)
Brighton, MA 02135

Coaches: Sara Hendershot & Mike Lombardi

Cost: $75/athlete (members and non-members invited)

The Coaches

Sara (Hendershot) Lombardi

Sara (Hendershot) Lombardi


Lifelong athlete and competitor, Sara began rowing at Simsbury High School outside of Hartford, CT. She continued her rowing career at Princeton University where she majored in Psychology. Upon graduation, she earned her way on to the United States Women’s National team and became a two-time World Champion and 2012 Olympian.

When Sara hit a frustrating wall of injury in 2014, she knew she had to change the way she trained or her rowing career would be over. She began a journey seeking health and peak performance, but the path that unfolded changed how she understood rowing and body movement. During this time she was able to work and study with some of the world’s best rowing coaches, physiologists, nutritionists, sports psychologists, and strength trainers. ROWFFICIENT was born, and under this new program Sara reached her best personal performances both in and out of the boat.

Her authenticity and sincerity will make you feel like you’ve been friends for life. Open-minded, driven, and collaborative, Sara will do everything possible to get you the results you desire.

Mike Lombardi

Mike Lombardi


A former soccer and basketball player, Mike began rowing at St. Joseph’s Prep High School in Philadelphia, PA. He found early success winning the Stotesbury Regatta three times and earning a seat on the 2006 United States Junior National Team. Mike attended Princeton University where he majored in American History. Upon graduation, he was hired as the Assistant Lightweight Men’s Coach at Princeton.

After coaching at Princeton for 4 years, Mike joined Sara on the worldwide search for more fitness and rowing knowledge. Over that time, he began testing and developing training programs to achieve peak performance in both rowing and everyday life. Mike became Sara’s full time Olympic rowing coach, leading her and her pair partner to strong international results and an A-final finish at the 2016 National Selection Regatta. Both rowers achieved multiple personal bests on the rowing machine while following Mike’s training plan. Mike has also worked with the 2016 Olympic Lightweight Men’s Double and Heavyweight Men’s Pair in their journey to Rio.

Mike believes that every athlete is different and he takes the time to truly get to know each one on a personal level. He is an intense competitor, but his true passion is teaching and helping others reach their goals and beyond.