Upstream Live

Welcome to CRI Upstream Live! Our programs offer a unique experience for rowers of all experiences to build fitness, improve technique, and stay connected to our CRI community. Whether indoor rowing, yoga, strength, or mobility sessions our online/virtual programs are a great opportunity to build or maintain fitness any season of the year.

Check out our new classes below. To sign up use the menu on the right-hand side of this page or below the class descriptions if you are on a mobile device! 

Questions? Email Nonna at This email address is being protected from spambots. You need JavaScript enabled to view it.


Row & Flow with Anna Juraschek: December (Tuesday or Thursday)

This course is for those rowers with a regular yoga practice, who are looking to consider yoga with a view to rowing. The goals of this course include improved flexibility, core strength, kinesthetic/somatic awareness, injury prevention, and mental focus. Practice will include breath work, static physical postures, and movement.

Youth Crew League Winter Session

Session 1: December - January

Session 2: January - March 

On-land training offers young rowers the opportunity to work on balance, core strength, and flexibility - all important in developing good rowing technique.

TPR - Technique/Power/Results: December (Monday, Wednesday, or Friday)

Technique Power Results: The continuation of a popular winter training class that hinges on the principle that rowing on an erg is transferable to the boat. We will spend time deconstructing the rowing stroke and introducing drills, techniques, and helping to develop a “feeling” for the body’s actions during the rowing stroke. Rest assured, there is plenty of hard work involved, but the course revolves around rowing with purpose and intent and focusing on EACH stroke as an opportunity to move that boat a little further, with a little less effort. Dry-land exercises, drills, training segments, and stretching are all incorporated into each session. Bonus: you get to watch the coach do the exact same workout.

Yoga For Rowers: December (Monday, Wednesday, Friday, or Saturday)

This course will look at the major muscles involved in the four phases of the rowing stroke through the lens of yoga. Participants will learn proper alignment and basic sequencing to strengthen their bodies and improve flexibility. The goals of this course include improved flexibility, core strength, kinesthetic/somatic awareness, injury prevention, and mental focus. Practice will include breath work, static physical postures, and movement. New practitioners welcome. Recommended equipment: yoga mat, strap, and block.


Did you miss a class? Check our pre-recorded workouts on our On-Demand page. 

Check the upcoming CRI Speaker Series talks here