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Winter Conditioning

Click on the grey bar, above, to register for Winter Conditioning sessions! Session descriptions are below.


General Description:  

ACR's Winter Conditioning Program consists of four separate sessions, with an additional option for ACR members to participate up to five days per week during program hours. Most Winter Conditioning sessions run from the week of December 4, 2023-March 22, 2024.

Winter Conditioning

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

Session 2: Monday, Wednesday, Friday; 6:15am-7:45 am
Leader: Steve Weir

Session 1 & 2 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. Space is limited. 

Yoga For Rowers

Session 3: Tuesday, Thursday; 6:00 am-7:00am
Leaders:  Krista Oberlander, Lynne Weir

Yoga for Rowers! New this year, ACR is offering yoga classes for experienced and beginner rowers geared at complementing your winter conditioning workouts.  Yoga has real benefits especially when combined with other types of physical activity.  These classes will focus on: Building physical and mental strength, Developing awareness of the physical body in space, recognizing sensation vs pain, Rowing posture as it relates to yoga alignment, The importance of developing/maintaining balance, Enhancing muscle strength, flexibility and joint range of motion, Practicing effective use of breath-often overlooked!

Learn to Erg/Erging Clinic

Session 4: Saturday 10:30-11:45; Sunday 9:30-10:45 am December 2 - February 18 
Leaders: Peter Heimberg, Nate Conrad, Natalie King

Novice rowers and those new to rowing the Concept II ergometer will be introduced to rowing technique and proper form on the erg. This clinic is designed to help rowers learn good technique and build experience with indoor rowing workouts. At the conclusion of the clinic, participants will move into one of the other winter conditioning sessions with available seats.  Recommended for novice and newer rowers and intended as technique-focused preparation for Novice Sweep or Novice Sculling and summer Level I programs beginning in May/June of 2023.

For more information contact Programs Dockmaster Chris Vest at