Upstream On Demand

 Enjoy new on-demand workouts any time from the comfort of your home! (new workouts every month)

Strengthening  Short Workouts  Yoga  Para Training 

other training  Speaker Series

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New! Boathouse and at Home Fitness (LIVE Classes)

 'At Home Fitness' programs offer a unique experience for rowers and non-rowers alike to build fitness, improve technique, and stay connected to fellow rowers and teammates as part of our CRI community. Whether indoor rowing, yoga, strength, or mobility sessions our on-site (Boathouse) and on-line programs are a great opportunity to build or maintain fitness any season of the year.

For all the information about these programs follow the link! 

Boathouse and at Home Fitness


strength 

 Strength Training (10 min)

Stay healthy and get stronger with Tom! As a certified personal trainer, he will guide you through assessing your movement patterns, measuring your strength/power, and building up your body for peak performance.

For LIVE classes with Tom click here!    

Things You Need for Strength Training

  • Yoga mat (Optional)
  • Weights
  • Chair
  • Headphones (optional)
Strength Training 4 - Advanced Workout (With Weights)
Strength Training 3 - Advanced Workout (No weights)
Strength Training 2 - Bilateral Focus
Strength Training 1 - Unilateral Focus

yoga

 

Yoga Flow (50-60 min)

Join Anna J to practice yoga postures that will help you to align, strengthen, and promote flexibility in the body. Practice breathing techniques and relaxation. Anna's Yoga flow is open to yoga athletes of all levels. Enjoy 50 minutes of relaxation and ease of movement.

Things You Need for Yoga

  • Yoga mat 
  • Strap/towel (optional)
  • Comfortable clothing
  • Bottle of water
  • Headphones (optional)
Yoga Flow 1
Yoga Flow 2

Short

 

Short Workouts

Enjoy our remastered short workouts! Are you too busy for 50-60 minutes of exercise? We have the workouts for you! In minutes, stretch flows, high-intensity core training, or erg basics, will have you sweating, breathing hard, and maximizing the health benefits of exercise without the time commitment.

Intro to Hip Stabilization with Chelsea (Part 1)  Resistance band required, yoga mat optional 18 min
Intro to Hip Stabilization with Chelsea (Part 2)  Resistance band required, yoga mat optional 18 min
Rowing Feet out on the C2 Ergometer with Ted Short workout to advance your rowing skills 4 min
Erg technique with Ted, the blended rowing stroke Short workout to advance your rowing skills  3 min
Dynamic Warm-Up with Anna Yoga mat optional. 6 min
Warm-Up Stretching Flow with Anna Yoga mat optional. 7 min
Strap Stretching With Anna and Brian  Series of stretches using a strap, towel, or t-shirt, follow the exercises only to your personal tolerance, and you should stop if any motions are hurting while you are performing them.
Please use this sheet as further reference for the video.
*These stretches may not be effective or productive for everyone
8 min
10’ core circuit with Janice The circuit includes planks, twists, sit-ups, bikes, penguins, dead-bugs, shoulder taps, and pushups. 10 min
Shoulder Stabilization with Anna Yoga mat optional 8 min
Glute Activation with Anna Yoga mat optional 8 min
Core Circuit with Tori Yoga mat optional 7 min
Stretching with Mychiah
Stretches included: Toe Touch, downward dog, kneeling hip stretch, kneeling hamstring stretch, pigeon 12 min

  

Other

 

Other Training 

Ready, Row! USA recorded this special rigging clinic offered in September 2019 by Coach John Sisk (You Tube) Watch Here

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Para training

IYTs with Hallie Smith 3 x 15 IYTs, a shoulder exercise done with light dumbbells. Equipment needed: one set of 1-3lb dumbbells Watch Here  13 min
Short Ab Circuit with Coach Hallie Smith Five ab exercises and you need a single weight (I used a 5lb dumbbell) and a chair Watch Here 8 min 
Land-Water Transfer   Instructional video for para coaches Watch Here 8 min
Para workout with Coach Hallie Smith Exercises for people with limited to no lower body function Watch Here 3 min
Full Workout for Teens with Allie Reilly Class 1: Intended for the Teen Para audience but anyone can do the exercises. All of the exercises are seated upper body exercises so anyone with access to a chair or wheelchair users can do them. No equipment is needed, but a small weight such as a soup can or water bottle is optional. Watch Here 20 min
Full Workout for Teens with Allie Reilly Class 2: Intended for the Teen Para audience but anyone can do the exercises. All of the exercises are seated upper body exercises so anyone with access to a chair or wheelchair users can do them. No equipment is needed, but a small weight such as a soup can or water bottle is optional. Watch Here 20 min

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Speaker series

 

 Sports Nutrition Workshop "All things Protein" With Nancy  -  Watch Here
 The McLeod Family's Story - Surviving Ambiguous Loss - Watch Here