Strength & Conditioning

All of the programs at CrossFit 1607 for rowers are tailored toward the fitness of rowers.  Matt Midnight, the owner of CrossFit 1607 has learned how to enhance rower performance with targeted strength and conditioning.  And, working with Tom Rooks, WBC head coach, they came up with a program that benefits all of our rowers.

What: Training is 2 days per week.  The sessions are 1 hour each day.

Where: At Crossfit 1607, New Town Williamsburg

When: After school and on Saturday morning - P1 [March, April, May], P2 [June, July, Aug], P3 [Sept, Oct, Nov], P4 [Dec, Jan, Feb] 

Who: This program is offered exclusively to Williamsburg Boat Club rowers, their families, and friends (Middle School, High School, & Adults)

Cost: $180 for each 3-month block (buy now)

Winter Schedule 2022

Schedule By Group

  • Adults: Tuesday 6-7am, 6:30-7:30pm, Thursday 6:00am-7:00am, 6:30-7:30pm

  • Middle School: Monday 6:30-7:30pm, Wed 6:30-7:30pm

  • High School Boys: Tuesday 3:30-4:45pm, Thursday 3:30-4:45pm, Saturday 8:30-9:30am

  • HS Girls: Monday 3:30-4:45pm, Wednesday 2:45-4:00pm, Saturday 8:30-9:30am

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Strength & Conditioning winter 2022.JPG