Winter 2018 / 2019

Winter training at City Island Rowing runs November 26th through March 1st.

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. Our top performing winter athletes will race at the San Diego Crew Classic in April
Our annual Ergathon Fundraiser is Sunday morning, January 13th

Our home for Winter Training is the 24Hour Fitness gym in Pelham Manor and midtown NYC.
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, circuit training, and kick boxing classes. City Island Rowing has not only invested a significant to rent the private space in the gym, we are also covering every athlete's monthly gym membership fee. Our winter registration fee covers every aspect of regular winter training.

We have our own specialist strength and conditioning coach on staff. Abi Wacha is a former rower and now an avid cross fit competitor and coach. Our athletes are extremely excited to work with her this winter to get fit and ripped! 
Our City based athletes will train at the midtown location on Thursdays to save them the commute.


Our small program of like-minded and dedicated athletes allow 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 workout 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 weekly indoor rowing tanks. 

Every Wednesday 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. 

For our 5th year in a row (ha!), CIR will be headed south to Sarasota, FL during the February break for our legendary Winter Training Trip - one of the most popular events of the entire year. We will be rowing twice per day on Nathan Benderson Park, home of the 2019 Youth National Championships, in order to prepare our athletes for that big event.

Varsity athletes train 5 times per week, JV 4 times and Novice 3 times
Training sessions are as follows - 
Monday, Tuesday, Thursday and Friday  session 1 runs 4:00 - 6:00 pm, session 2 runs 5:00 - 7:00 pm
Wednesdays sessions are as follows:
Session 1 4:00 - 5:00 pm, session 2 5:00 - 6:30 pm, session 3 5:30 - 7:00 pm
Athletes may sign up for which ever session during the week serves them best, then that weekly schedule becomes their winter schedule.

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.
Subpages (1): Winter Training Trip