Winter 2021/2022

Winter training at City Island Rowing runs December 1st through March 6th

Winter is miracle season at City Island Rowing. 
We give our athletes' growing bodies a break during Fall season, focusing almost exclusively on technique.  
Winter is the time to get fit and ripped, then in spring we put it all together and row really fast. 

Contact us today if you would like to join us this winter.
The most common thing athletes and parents say after joining City Island Rowing?
 "We wish we had joined sooner !" 
This is ESPECIALLY true if you are currently a Junior in High School.

A highlight of the season is our Jacksonville, FL Training trip, February 17-23

Our annual Ergathon Fundraiser is Sunday March 6th 

Winter training at CIR

Our home for Winter Training is the 24Hour Fitness Gym in Pelham Manor
This spectacular gym has an incredible array of cutting-edge training equipment and amenities including a wide array of cardio equipment, free weights, weight machines, x fit arena, swimming pools, peloton studio and our own massive private studio where we will conduct our erging and circuit training classes. City Island Rowing has not only invested significantly to rent the private space in the gym, but we are also covering every athlete's monthly gym membership fee. Our winter registration fee covers every aspect of regular winter training.


Our small program of like-minded and dedicated athletes allows us to offer a program that is tailored to each individual's needs whilst working in a team environment. Utilizing multiple resources, technology, innovation, and a tremendously experienced coaching team, athletes can expect to make exceptional gains in strength, fitness and technique this winter.



We strongly believe that working SMART is far more important than simply crunching out volume.
Our athletes will work out between 9 and 12.5 hours per week depending on where they are in the training cycle as recommended by the Junior National Team. This time will be split between erging, gym and indoor rowing tanks. 

Wednesday's we have a session in indoor rowing tanks - an extraordinary way to coach and "keep the water feel".
The tanks also provide a great mental break and keep our athletes' minds and bodies fresh. With a methodical and scientific approach to weight training, anaerobic threshold training, as well as general cardio and VO2 max training, our athletes will shred time off their 2k scores.


We also offer nutrition guidance to realize the full benefits of all the hard work. 

WINTER TRAINING TRIP 2/17 - 2/23 (Varsity and JV)
CIR will be headed south during the February break for our legendary Winter Training Trip - one of the most popular events of the entire year. This year we will be rowing twice per day out of Jacksonville University Boathouse. Our athletes have access to spectacular mileage of protected water, ergs, video review room and the campus cafeteria... This is a vital and exceptional training experience that will prepare us for the Spring Championship Season.

Here is a video from our 2019winter training trip:

CIR 2019 Winter training trip

Winter Schedule:
M/T/Th   4:00 - 6:30 pm
Fridays     4:00 - 6:00 pm
Saturdays (January and February) 7:30 - 9:30 am 
Wednesdays at Sarah Lawrence... alternating 1 week on, 1 week off 4:30 - 6:30 pm
On Fridays, our City-based athletes may opt for an OYO workout.

T/Th      5:00 - 7:00 pm
W            4:45 - 6:45 pm
Friday    4:00 - 6:00 pm
On Fridays, our City-based athletes may opt for an OYO workout.

T/Th      5:00 - 7:00 pm
W            4:45 - 6:45 pm
Friday    4:00 - 6:00 pm
On Fridays, our City-based athletes may opt for an OYO workout. Pick 3/4 (can vary from week to week).