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Winter is Coming
DC Strokes 2022-2023 Winter Training

2022-2023 Winter Training Program

Join DC Strokes to keep in rowing shape for the 2023 water rowing season with a 14-week winter training plan developed by Coaches Chantel and Nhat. This program focuses on three weekly erg sessions with the primary goal of building sustained rowing fitness, erg technique, how erging translates to on-water rowing, and building pressure to increase meters per stroke.

Weekly Schedule*

Mondays 6:00 - 7:25 PM

Thursdays 7:30 - 8:55 PM

Sundays 9:30 AM - 11 AM

* Some sessions may be adjusted due to holidays or coaches discretion.



It depends! The goal of this winter training is to help support rowers in our off-water season with sustaining and improving their fitness and technique. With that goal as the guiding principle, we want to keep this training affordable, we're going to be very transparent with you; the more folks who sign up for winter training, the cheaper it will be. So, here’s the deal:


Program fee to participants: 

$280 per person for the whole winter training program! If you join late, your fee will be prorated.

Take me to the registration

Important Dates:

January 1st -31st 

DC Strokes participates in Concept 2 Team Erg Challenge

Update as of January 18, 2023, DC Strokes is #8 in teams of 6-20 members! Keep it up, Storkes!


February 4th 

Erg Sprints

March 12th

Last day of formal Winter Training!

Important Dates


**If you didn't register for all of winter training, you can still join us for a drop in session for only $14 per session! You can pay for your drop in session here.**

For 2022, DC Strokes uses iCrew for registration, attendance, communication, and equipment logging.


  • If you already have an iCrew account, login on desktop or the app and go to "Teams" to join the 2022 winter training program

If you are new to DC Strokes and need to set up your iCrew account:

  1. Visit this registration link To create your iCrew account

  2. Enter the registration code: DCSRCxMem.

  3. Select the program you plan to attend based on the session time and dates.

For registration and winter training questions please contact


Need technical assistance? contact​

Covid protocols


Consistent with US Rowing recommendations, participants in DC Strokes programs should provide proof of Covid vaccination. Those who are unvaccinated should wear a mask at all times while participating in DC Strokes activities. These protocols are subject to change, based on guidelines from US Rowing, and local and federal jurisdictions. 

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