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Winter Conditioning

Program Overview: The 2022-23 ACR Winter Conditioning Program consists of four separate sessions, with an additional option for ACR members to participate up to six days per week during program hours. Winter Conditioning sessions run from the week of November 28, 2022 - March 25, 2023, except as noted for session 4.

Session 1: Monday, Wednesday, Friday, 5:30 -7:00 a.m. Leaders: Mary Cato; Pam Jones

Session 2: Monday, Wednesday, Friday,  6:15-7:45 a.m. Leader: Steve Weir

Session 3: Tuesday, Thursday, 5:30 -7:00 a.m., Saturday; 6:00-7:30 a.m. Leader: TBD

Session 4 (Novice Erg Clinic): Saturday and Sunday, 9:30-10:45 a.m., December 10- January 22  Leader: Peter Heimberg. Option to do either Erg Clinic only or join Sessions 1, 2, or 3, after the Erg Clinic ends.

Leaders will provide organized, appropriate workouts featuring stretching, erging (Concept II),  weights, calisthenics, and abs, aimed to increase cardiovascular fitness, strength and prevent rowing/erg related injury. These workouts are meant to be challenging and include erging tailored to individuals based on performance goals, including readiness for competitive programs.  

The number of registrants for all sessions is limited. Ergs will be available both in the upstairs erg room as well as in the boat bays to ensure distancing. 

For more information contact Program Dockmaster Chris Vest at