Winter 2025 Registration
Dec. 2- Feb. 15
LOCATION: 801 Maritime Drive, Alplaus, NY
Varsity-5 days per week
Mon. & Wed.. 5- 7 p.m.
Tues. & Thurs. 3-5 p.m.*
Fri. 3-5 p.m.. combined with Burnt Hills Rowing
$525
$325 Coxswains
Freshman/ Novice**- 3 days per week,
Mon. & Wed.. 5- 7 p.m.
Fri. 3-5 p.m.. combined with Burnt Hills Rowing
$330
$225 Coxswains
The girls and boys Varsity team has expressed their commitment to “pay it forward” and lead, guide, and support each and every one of you to attain your personal growth goals.
Tuition does NOT include transportation. Families will be invoiced for payment after registration.
*All athletes must vacate gym by 5 p.m.
**Freshman/ Novice have the option to train 5 days per week, at the 5 day per week rate (with coach permission)
Winter High School Program
Grades 9th - 12th
Athletes will be provided a daily cardio, and/or strength workout, which is supervised by the Shen coaching staff. Athletes can ask questions and will receive coaching, but are encouraged to gain a greater level of autonomy during the winter. Athletes are free to leave once they have completed the workout. (All athletes must vacate the gym by 5 p.m. on Tuesday and Thursday.)
Team cohesion and focus during winter training presents an opportunity to efficiently transition form the fall season to realize notable gains in strength, endurance, technique, and team speed owing to the benefits of real-time team support while facing out-of-comfort zone challenges designed to raise the performance bar.
Camp Bob Cooper Participation Training Criteria
Dates: February 15- February 23, 2025
Athletes attending Camp Bob Cooper must participate in Shen winter training, a varsity winter sport, or a structured cardio and strength based winter training program that is approved by the Shen coaching staff.
Coaches may speak with athletes to determine whether the trip is appropriate for their ability levels, but all athletes interested are encouraged to make their interest known in accordance with the Band post last week.
Winter Middle School Program -
Grades 7th - 8th
January 6- March / April*
No training, February 17-21
LOCATION: Shenendehowa Middle School, Koda Cafeteria
Mon., Tues., Fri.; 3:35 - 5 p.m.
$275
Fundraising goal: $150
Participation in the winter season is important for middle school rowers.
In addition to keeping rowers active, the winter season improves general fitness levels and rowing technique, while promoting teamwork in a positive reinforcing environment.
The daily winter training activities include a combination of pre and post workout stretching, body weight and light dumbbell exercises, circuit workouts, short indoor running, and light erg (rowing machine) workouts and technique instruction. Having fun, team building, and personal growth are important components of the program.
The three video links below are representative of what the middle school practices will entail and level of effort. Note that the heavier weights exercises shown in one of the videos would not be implemented.
Training sample 1
Training sample 2
Bodyweight Workout for Middle School Athletes
Training sample 3
Families will be invoiced for payment after registration.
What to Bring:
Workout clothes
Sneakers
Water Bottle
Enthusiasm
A smile each day
Eagerness to listen and learn
A positive, good teammate attitude
*Practice End Date: Hopefully June of your athlete’s Senior year.! For now, winter practice historically runs through mid to late March. This could be extended depending on weather and river conditions. Best Case: The modified team would transfer to the boathouse in early April after Spring Break.
Practice Cancellation Policy: Crew practice is cancelled if the Shen School District is closed or dismissed early (e.g. Spring Break or weather related cancellations).
Spirit of D’raven Rodriguez Rower’s Assistance Fund
Scholarships are available to athletes who would otherwise be deterred from participating in this sport. Since the inception of the scholarship fund, more than $10,000 has been distributed to athletes, helping them overcome economic barriers to participation in this sport. For more information, contact our Treasurer at: Treasurer@shencrewadmin.com.