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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.  You may pick whichever days work best for your schedule. 


Where: At Crossfit 1607, New Town Williamsburg


When: Training times available: 

  • Tuesdays: 

    • 6-7am

    • 2:45-3:45 pm

    • 6:30-7:30pm

  • Wednesdays: 

    • 2:45-3:45 pm

  • Thursdays: 

    • 6-7am

    • 2:45-3:45 pm

    • 6:30-7:30 pm

  • Saturdays:

    • 8:30-9:30 am


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


Cost:  Payment will be drafted on a monthly basis through 1607’s payment system.  

  • Cost will be re-calculated at the start of each season (every 3 months) to ensure lowest payment available for all athletes

  • Cost will be based on number of athlete who sign up

    • 30-39 athletes: $99

    • 40-49 athletes: $75

    • 50-59 athletes: $60

    • 60+ athletes: 5% of all sign ups will be donated back to the club

WBC at 1607.JPG
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