Classes

All classes are full-body, low impact workouts, with varying degrees of intensity and focus. 

 

LAUNCH

Are you new to indoor rowing, or has it been a while? You will be introduced to the basics of rowing, including technique, training strategies, and the benefits of a rowing-based training program. 

Offered twice a month.

(60 min)

ALL ROW

Our signature class is all about rowing. This class is designed to maximize the full-body potential of the erg (rowing machine). You bring the intensity and we will guide you through a workout designed to build strength, endurance and technique.  Make no mistake, the All Row workout will make you sweat! 

Offered multiple times each week. 

(45 min)

CAP 9 LEAN /CAP 9 MEAN

Two classes in one coordinated training program. Take them separately or join our training program with weekly diet and activity guidance. The program strikes the ideal balance of cardio and strength training. CAP 9 LEAN is a calorie-burning cardio-focused workout. CAP 9 MEAN is designed to build power and performance.

Offered multiple times each week.

(45 min)

CIRCUIT STAR

Up for a challenge? This high-intensity workout burns some serious calories. To complete a circuit, work your way around the star configuration of ergs, completing the exercises assigned to each machine. As many rounds as possible (AMRAP) in 25 minutes. Tabata-style interval training. Designed to build strength and endurance!

Thursday mornings.

(35 min)

OPEN ERG

Train on your own, follow a guided video workout, or train as a team. The choice is yours. The gym is OPEN! Capitol Row staff will be on-site for training tips and coaching, as requested.

MUSIC ROW

Join us each Saturday morning for a fun All Row workout set to music. Songs are used to set the tempo and timing of each interval. Every week is a different theme … DiscROW, Guitar HeROW, etc. (45 min)

RACE NIGHT & RACE TRAINING

Friday nights are RACE NIGHT! Once a month, Capitol Row hosts races; 2,000m, 1,000m, & 500m races in men’s, women’s and mixed doubles divisions. When we’re not racing, Race Training sessions will improve race strategy and performance. The Capitol Row Crew will also train for away races at this time. Ask about joining our crew!

PRIVATE TRAINING

By appointment only, a member of our training staff will provide coaching and help you build a personalized training routine. (30 or 60 min)