Winter Rowing Camp

Indoor Rowing Program

Winter is your time to increase fitness, power and flexibility to prevent injury. 

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Ready Set Row offers winter training programs for local athletes (Raleigh area) who want to capitalize on the winter months at CrossFit Goliath.

RSR Strength Program

The RSR strength program is a robust winter training CrossFit program specifically designed for rowers. Coach Mitchell has been training RSR athletes for three years and has built the program to address the asymmetries and greatest opportunities for advancement in rowers. We address strength, power, mobility, flexibility, core work and injury prevention. Athletes will learn the form and function of Olympic weight-lifting movements before adding any intensity or weights. All experience levels accepted.

Strength athletes will train Tuesdays and Thursdays 4:15-5:30pm in the weight-room with Coach Mitchell from December 4 - February 7, 2019. Athlete register for the entire winter session for just $299. RSR Strength is limited to 20 athletes to ensure each athlete receives personal attention. RSR Strength will not hold class on the following dates:  12/25, 12/27, and 1/1/19. Snow make up classes will be scheduled the week of February 11, 2019.

RSR Erg Coaching with Coach Holly

Coach Holly will be offering four one-hour group erg technique classes on select Saturdays throughout the winter. Numbers are extremely limited as each athlete is guaranteed an erg. Athletes will focus on erg efficiency to ensure that erg effort translates to on the water boat speed and accurate erg test results. Open to male and female athletes of any ability.

Each session is just $30. All classes are held at CrossFit Goliath: 5621 Departure Dr. Suite 117 Raleigh, NC 27616. NOTE - due to the low price point and limited space available, there are NO refunds for Erg Coaching sessions.

RSR training gave me new skills, pushed my personal boundaries and extended my horizon. I have been competitively swimming for eleven years and decided in my senior year to row. Mastering a new sport is challenging, but RSR training showed me the parallels between the two sports. The rowing and weightlifting techniques I learned will stick with me through my college years and beyond. Holly not only explains how to pull faster, but why it works on the water. Understanding the importance of good technique and how it benefits the boat, encourages me to train smarter and not just harder. What I appreciate the most from RSR is the focus on mental training. Being mentally tough, focused and yet staying relaxed are skills that every athlete needs and can translate to every element of my life from swimming, to rowing and academics. The effect of Holly’s mental training showed more in my swimming when I unexpectedly had several personal best times during the short course swim season all while spending a limited amount of time in the pool.

RSR encouraged me to passionately pursue athletics, gave me new confidence in my abilities and a coach who cares deeply about my personal success and happiness, not about results. Holly Austin is a coach who cares more about me as an individual and defines success in a much more holistic way. I truly believe Holly can coach an athlete in any sport and improve their performance. With RSR training, I have learned to love rowing and I would not confidently be rowing for a D1 college without this program.
— 2016 & 2017 RSR Winter Training Alumna