Upstream On Demand
Enjoy new on-demand workouts any time from the comfort of your home! (new workouts every month)
Strengthening Short Workouts Yoga Para Training
New! Boathouse and at Home Fitness (LIVE Classes)
'At Home Fitness' programs offer a unique experience for rowers and non-rowers alike to build fitness, improve technique, and stay connected to fellow rowers and teammates as part of our CRI community. Whether indoor rowing, yoga, strength, or mobility sessions our on-site (Boathouse) and on-line programs are a great opportunity to build or maintain fitness any season of the year.
For all the information about these programs follow the link!
Strength Training (10 min)
Stay healthy and get stronger with Tom! As a certified personal trainer, he will guide you through assessing your movement patterns, measuring your strength/power, and building up your body for peak performance.
For LIVE classes with Tom click here!
Things You Need for Strength Training
- Yoga mat (Optional)
- Weights
- Chair
- Headphones (optional)
| Strength Training 4 - Advanced Workout (With Weights) |
| Strength Training 3 - Advanced Workout (No weights) |
| Strength Training 2 - Bilateral Focus |
| Strength Training 1 - Unilateral Focus |
Yoga Flow (50-60 min)
Join Anna J to practice yoga postures that will help you to align, strengthen, and promote flexibility in the body. Practice breathing techniques and relaxation. Anna's Yoga flow is open to yoga athletes of all levels. Enjoy 50 minutes of relaxation and ease of movement.
Things You Need for Yoga
- Yoga mat
- Strap/towel (optional)
- Comfortable clothing
- Bottle of water
- Headphones (optional)
| Yoga Flow 1 |
| Yoga Flow 2 |
Short Workouts
Enjoy our remastered short workouts! Are you too busy for 50-60 minutes of exercise? We have the workouts for you! In minutes, stretch flows, high-intensity core training, or erg basics, will have you sweating, breathing hard, and maximizing the health benefits of exercise without the time commitment.
| Intro to Hip Stabilization with Chelsea (Part 1) | Resistance band required, yoga mat optional | 18 min |
| Intro to Hip Stabilization with Chelsea (Part 2) | Resistance band required, yoga mat optional | 18 min |
| Rowing Feet out on the C2 Ergometer with Ted | Short workout to advance your rowing skills | 4 min |
| Erg technique with Ted, the blended rowing stroke | Short workout to advance your rowing skills | 3 min |
| Dynamic Warm-Up with Anna | Yoga mat optional. | 6 min |
| Warm-Up Stretching Flow with Anna | Yoga mat optional. | 7 min |
| Strap Stretching With Anna and Brian | Series of stretches using a strap, towel, or t-shirt, follow the exercises only to your personal tolerance, and you should stop if any motions are hurting while you are performing them. Please use this sheet as further reference for the video. *These stretches may not be effective or productive for everyone |
8 min |
| 10’ core circuit with Janice | The circuit includes planks, twists, sit-ups, bikes, penguins, dead-bugs, shoulder taps, and pushups. | 10 min |
| Shoulder Stabilization with Anna | Yoga mat optional | 8 min |
| Glute Activation with Anna | Yoga mat optional | 8 min |
| Core Circuit with Tori | Yoga mat optional | 7 min |
| Stretching with Mychiah |
Stretches included: Toe Touch, downward dog, kneeling hip stretch, kneeling hamstring stretch, pigeon | 12 min |
Other Training
| Ready, Row! USA recorded this special rigging clinic offered in September 2019 by Coach John Sisk (You Tube) | Watch Here |
Para training
| IYTs with Hallie Smith | 3 x 15 IYTs, a shoulder exercise done with light dumbbells. Equipment needed: one set of 1-3lb dumbbells | Watch Here | 13 min |
| Short Ab Circuit with Coach Hallie Smith | Five ab exercises and you need a single weight (I used a 5lb dumbbell) and a chair | Watch Here | 8 min |
| Land-Water Transfer | Instructional video for para coaches | Watch Here | 8 min |
| Para workout with Coach Hallie Smith | Exercises for people with limited to no lower body function | Watch Here | 3 min |
| Full Workout for Teens with Allie Reilly | Class 1: Intended for the Teen Para audience but anyone can do the exercises. All of the exercises are seated upper body exercises so anyone with access to a chair or wheelchair users can do them. No equipment is needed, but a small weight such as a soup can or water bottle is optional. | Watch Here | 20 min |
| Full Workout for Teens with Allie Reilly | Class 2: Intended for the Teen Para audience but anyone can do the exercises. All of the exercises are seated upper body exercises so anyone with access to a chair or wheelchair users can do them. No equipment is needed, but a small weight such as a soup can or water bottle is optional. | Watch Here | 20 min |
Speaker series
| Sports Nutrition Workshop "All things Protein" With Nancy - Watch Here |
| The McLeod Family's Story - Surviving Ambiguous Loss - Watch Here |