Indoor Training forRowersFitnessFunRowingTechnique Development
Join GWC for Spectacular Indoor Rowing & Functional Training
Our third indoor session begins Monday, February 27th!
GWC’s Indoor programs are directed by Ethan Curren and are open to all experience and fitness levels. We really mean that…no matter what your experience level, you’ll gain a lot by attending GWC’s 5-week series of class opportunities. “Train smarter, not harder!” is a philosophy GWC athletes work by, and we are having a blast!
Participants can expect a variety of interval-based rowing machine workouts, cardio and functional strength exercises. Depending on what classes you attend, you’ll use indoor rowing tanks, rowing machines (ergs), kettle bells, medicine balls, free weights, foam rollers, and more. Proper technique and form is emphasized throughout all aspects of GWC training.
Discussion topics related to weight loss, proper nutrition, flexibility development and more will be covered over the various class segments.
Session two continues on Monday, January 30th and concludes on Saturday, February 25th (4 weeks).
Weekly Schedule Monday: 6:00-7:30pm – Functional movement strength training and erging for power at GWC with Karen Morgan Tuesday: 6:00-7:30pm – Erging technique and fitness at GWC with Ethan Curren Wednesday: 7:30-9:00pm – Erging and rowing in the “tanks” at the Pittsford Indoor Rowing Center (PIRC) with Ethan Curren Thursday: 6:00-7:30pm – Functional movement strength training and erging for power at GWC with Karen Morgan Saturday: 10:30-12:00pm – Erging and rowing in the “tanks” at the Pittsford Indoor Rowing Center (PIRC) with Ethan Curren
Cost is variable depending on how many days a week you register for.
People can come to any class they want in a week. If you miss a week, can come to more (and different!) classes the following week.
One day a week (5 total) – $95
Two days a week (10 total) – $170
Three days a week (15 total) – $240
Four days a week (20 total) – $295
Five days a week (25 total) – $350
Please NOTE that 2017 is a new rowing year! It is also a new liability release year. USRowing is requiring that all participants need to sign a 2017 USRowing waiver electronically directly with them. You may need to renew your basic or Championship membership with USRowing for 2017. This costs $9.75 for 2017. You only have to pay once for the year, no matter what team you are on (GWC, NAIADES, GRC, RBC, etc.) Here is a link to the waiver page on USRowing’s website.
Pittsford Indoor Rowing Center (the “PIRC”)
Learn to row or perfect your stroke in the tanks with Ethan Curren. We don’t focus on the symptoms of inefficient technique (i.e. shooting the slide, missing water, skying your blade, etc.). Instead, we focus on teaching you the cause of flawed technique, so you will be better able to make changes, self-diagnose any issues and improve your boat moving ability. Ethan’s “PIRC” sessions are on Wednesday evening and Saturday mornings.
Genesee Waterways Center Monday and Thursday evening classes are designed to help participants in developing flexibility, core strength and power. Karen Morgan leads these functional movement classes on Monday and Thursday evenings at GWC.
Tuesday evenings there is an “erg only” class with Ethan Curren, consisting of erg (rowing machine) workouts. These classes focus on fitness and technique.
Pittsford Indoor Rowing Center
2800 Clover Street (Rte 65) – Pittsford, New York 14534
The Pittsford Indoor Rowing Center is a 5100 sq. ft. indoor rowing tank facility located on the historic Erie Canal in Pittsford, New York. It has a capacity of 32 rowers at a time rowing in 4 mini-canals with moving water. Water speed, stretcher position, spread, and height are all adjustable. In addition, the Center houses 27 rowing machines.
Genesee Waterways Center
149 Elmwood Avenue – Rochester, NY 14611
Our headquarters has been improved into a core training and rowing machine fitness center.
Our coaches for the winter are Ethan Curren, Karen Morgan, Liz Kowalke and Jon Covney.