Winter Training & Indoor Programs

Welcome to CRI! Our winter training/indoor programs offer a unique experience for rowers of all experiences to build fitness, improve technique, and stay connected to our CRI community. Whether indoor rowing, yoga, or strength classes, our onsite and online/virtual programs are a great opportunity to build or maintain fitness during the winter or any season of the year.

Click HERE for LIVE Programming via CRI UPSTREAM

Questions? Email Nonna at This email address is being protected from spambots. You need JavaScript enabled to view it.

Check out CRI UPSTREAM for On Demand and LIVE programming!


Cardio Erg with John Sisk

Whether you're a beginner, someone who just wants to maintain or improve their fitness level, a seasoned veteran trying out for a comp team or trying to get ready for the C.R.A.S.H.-B. Sprints, John will work with you to help you achieve your goals. 

Intro to Ergs - Perfect for Beginners with Catherine Saarela

Go from zero to rowing in this beginner class. Start from the very basics, learning proper technique for building strength and rowing skill. 

Long Slow Distance with John Sisk

Why tear yourself down this winter when you can build yourself up. Whether you are a seasoned competitor or a complete novice, review or learn the basics & build a base this winter. Workouts will emphasize workouts that will keep you below 75% of maximum for 90-95% of the time. A profile evaluation will find your weaknesses and include short & long pieces as well as max watts. Each rower will get periodic video reviews to help identify technical flaws.

Strength Training with Tom Siddall

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. 

Stretch Class with Catherine Saarela

Work to improve personal flexibility and balance at all levels in this stretch class. Learn how specific movements impact your rowing.

Strong Lifts 5x5 Weight Training with John Sisk

Total body workout perfect for any age and skill, even if you have not lifted weights before. You start light, lift with proper form and add weight in increments at each workout. The progressive increase in weight triggers your body to get stronger and build muscle.  

Technical Workshop with Colin Lee

The winter technical workshop is a class designed to provide individual improvements in technique, flexibility and rowing fitness. Participants will gain a deeper understanding of how to produce efficient rowing strokes by utilizing RP# rowing machines. The goal is to improve the athletes ability to powerfully and smoothly engage the handle in the rowing motion as well as improving their understanding of how their motion affects the boat.

TPR: Technique/Power/Results with Jon Smith and Anna Juraschek

Technique Power Results: The continuation of a popular winter training class that hinges on the principle that rowing on an erg is transferable to the boat. We will spend time deconstructing the rowing stroke and introducing drills, techniques, and helping to develop a “feeling” for the body’s actions during the rowing stroke. Rest assured, there is plenty of hard work involved, but the course revolves around rowing with purpose and intent and focusing on EACH stroke as an opportunity to move that boat a little further, with a little less effort. Dry-land exercises, drills, training segments, and stretching are all incorporated into each session.

Yoga for Rowers with Anna Juraschek

Anna's yoga sessions will look at the major muscles involved in the four phases of the rowing stroke through the lens of yoga. Participants will learn proper alignment and basic sequencing to strengthen their bodies and improve flexibility. Goals of this course include improved flexibility, core strength, kinesthetic/somatic awareness, injury prevention, and mental focus. Practice will include breath work, static physical postures, and movement. New practitioners welcome. Recommended equipment: yoga mat, strap, and block.

Younger Next Year with John Sisk

Younger Next Year is based on the bestselling Book Younger Next Year. Turn back your biological clock. Combining nutrition, mobility, strength and cardio training, Younger Next Year draws on the very latest science of aging to show how we can become functionally younger every year for the next five to ten years, and continue to live like fifty-year-olds until well into our eighties.