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Winter Training Program


PLEASE NOTE: There is limited availability in the morning track. If you can attend the evening, please leave slots for those.

Strokes offers a coached winter training program led by Coach Rachel Freedman. This year's program includes:

  • Three coached sessions per week.
  • Smaller group sessions that maximize student/coach interaction.
  • A combination of coached erg sessions and core/plyometrics work and yoga/stretching to improve overall fitness.
  • Lots of fun with teammates from all Strokes programs.


December 1, 2014 - March 19, 2015

Registration is monthly. You must register at the end of each month for the following month.



Tuesdays & Thursdays 6:00-7: 00am

Location: Crossfit Capitol Hill
1502 Massachusetts Ave. SE



Tuesdays & Thursdays 6:30-7: 30pm

Location: Anacostia Community Boathouse Erg Room
1900 M Street, SE

Sunday 9:00-10:00am *or* 10:00-11:00am

Location: Crossfit Capitol Hill
1502 Massachusetts Ave. SE


Please select either the morning or evening track as well as one of the Sunday times. You must sign up for both activities for your space to be reserved. 


FEES: $30 For March

Please note sessions currently have max capacity caps (6 in the morning, 20 in the evening)!!
Register to secure your place today.  Your program fees cover coaching, space rentals and equipment use/maintenance costs.

DC Strokes' winter training program is open to any rower who has completed – at minimum – a novice program and/or one full rowing season with a college or masters program. High school athletes will be considered for participation only after completing a 30-minute session with a DC Strokes coach to determine basic knowledge and understanding of technique, and overall fitness.

Registrants must be members of DC Strokes Rowing Club. A $25 12-month membership allows you to participate in all Club activities and you'll receive the club email newsletter.  Become a Member!
Additionally, all rowers registered for the Winter Training Program have access to the Crossfit Capitol Hill during open gym hours.

Mondays 4:30-5:30pm
Tuesdays 5:00-6:00pm
Wednesdays 4:30-5:30pm
Thursdays 4:30-6:00pm
Fridays 5:00-6:00pm
Sundays 11:00am-12:00pm

Capital Sports TV - Episode #5 -
21st Annual Stonewall Regatta

The Capital Sports TV crew traveled to the banks of the Anacostia River for the 21st Annual Stonewall Regatta. The Stonewall Regatta is the only Regatta in North America hosted by a LGBT rowing team and this year more than 400 athletes put their rowing skills to the test.