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HomeWinter Training
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2017 Winter Training

The Winter Training Program is designed as a 16-week incremental development from December 2016 to the beginning of the 2017 season. This erg-based indoor training, led again by Rachel Freedman – a USRowing certified coach – is designed for a complete range of rower experience levels, with the Coach working with individuals as necessary to fine-tune technique, set goals, track progress, and consider a more holistic approach to training. Each 60-minute session will incorporate a structured off-erg warmup to develop core strength and stability, approximately 40 minutes on the erg, and yoga-based cool down to increase flexibility.

The Winter Training Program is intended both for experienced, competitive rowers as well as those interested in a non-competitive, goal-oriented training program. The Program will focus on flexibility, core strength, fine-tuning erg technique for maximum efficiency, cardio endurance, and strength development. Individual progress tracking and goal setting will play a key role. Team-building through partner-pulls, team relays, and non-erg activities will be incorporated.

DC Strokes' winter training is designed for rowers who have completed a learn to row program, and a minimum of one season on the water.

Rowers can choose to participate in either the morning or the evening program:
Tue & Fri. 6:00-7:00 am
Sun 10:00-11:00 am

Tue. 6:30-7:30 pm; Thurs. 7:30-8:30 pm
Sun 11:00-12:00 am

Fees cover coaching, space rentals and equipment use/maintenance costs.
December (8 sessions): $40
January (13 sessions): $65
February (12 sessions): $60
March (8 sessions): $40

Drop-In per Session Option (Pending Availability):
Drop in participation is also available for a $10/session fee, paid by credit card at the door.

Registration is on a month-by-month basis. Class size is limited to 15 and registration is first-come, first-served so register and secure your place today!
Ready to Sign Up?

Step 1: Become a member.
In order to participate in a program, you need to become a member.  Membership costs $50 annually.

Step 2: Come back here, choose your session and register.

Drop-In per Session: 
Drop in participation is also available for a $10/session fee, paid by credit card at the door.  Pending availability, first come basis only.  Each class is limited to 18 individuals.


Monthly Discounted Option for DCSRC members:
December (8 sessions): $40
January (13 sessions): $65
February (12 sessions): $60
March (8 sessions) $40


Contact the Programs Director.