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Excel Classes

For experienced scullers and rowers

Rowing-machine
Excel XT-row

  • Excel Cross-Training class offers 2.5-hour workouts designed for rowers focused on improving physical fitness and rowing technique.

  • XT-ROW class combines rowing and resistance /plyometric exercises to bring your Power, Strength, and Endurance to a new level.

Excel Commrow

  • Community Rowing offers 75-minutes independent  rowing sessions for experienced scullers.

  • To join CommROW you need to have prior single scull experience, complete CommROW DEMO or one of our Discovery Camps.

  • Must be in High School or older.

Excel Indoor Rowing XT

  • Indoor rowing and cross-training for competitive high school rowers. 

  • The focus is on improving rowing technique, aerobic & anaerobic endurance, and strength & power.

  • In this class you'll row in tanks, on ergs, and will do resistance HIIT training.

Excel Indoor Rowing & Cross training

DESCRIPTION
 

  • This class is designed for competitive High School rowers.

  • It offers workouts in rowing tanks, on rowing ergometers, and HIIT resistance workouts.

  • The focus is on improving rowing technique, aerobic & anaerobic endurance, and strength & power.

  • The class has 6 modules.

  • Each module runs for 2 weeks, and has a total of eight 2-hour workouts. 

  • Each module has a training program with specific short-term goals. There is a logical progression between the modules that all fit together and make a comprehensive unit with the main goal of getting ready for the 2K sprints in the spring season.

  • The class size limit is 32 participants.

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SCHEDULE

The class runs from November - February, and has 6 modules.

Each module has 8 workouts that run on Monday, Tuesday, Thursday, and Friday from 6-8PM or 7-9PM. 

 

MODULES 
 

  • Module #1: CLASS is FULL
    Monday, November 11th & 18th  |  6-8PM
    Tuesday, November 12th & 19th |  7-9PM
    Thursday, November 14th & 21st  |  7-9PM
    Friday, November 15th & 22nd  |  6-8PM

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  • Module #2: 9 OPEN SPOTS
    Monday, November 25th & December 2nd  |  6-8PM
    Tuesday, November 26th & December 3rd  |  7-9PM
    Wednesday, November 27th  |  7-9PM
    Thursday, December 5th  |  7-9PM

       Friday, November 29th & December 6th  |  6-8PM

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  • Module #3: CLASS is FULL
    Monday, December 9th & 16th  |  6-8PM
    Tuesday, December 10th & 17th  |  7-9PM
    Thursday, December 12th & 19th  |  7-9PM
    Friday, December 13th & 20th  |  6-8PM

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  • Module #4: CLASS is FULL
    Tuesday, January 6th & 13th  |  7-9PM
    Thursday, January 7th & 14th  |  7-9PM
    Thursday, January 9th & 16th  |  7-9PM
    Friday, January 10th & 17th  |  7-9PM

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  • Module #5: CLASS is FULL
    Monday, January 20th & 27th  |  7-9PM
    Tuesday, January 21st & 28th  |  7-9PM
    Thursday, January 23rd & 30th  |  7-9PM
    Thursday, January 24th & 31st  |  7-9PM

 

  • Module #6: CLASS is FULL
    Monday, February 3rd & 10th  |  7-9PM
    Tuesday, February 4th & 11th  |  7-9PM
    Thursday, February 6th & 13th  |  7-9PM
    Friday, February 7th & 14th  |  7-9PM

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LOCATIONS
 

  • The class runs at Dammrich Rowing Center (DRC), 3220 Oakton street, Skokie, IL 60076.

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PRICE $220 per class module

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Excel XT-Row

DESCRIPTION
 

  • Excel Cross-Training (XT) class is designed for experienced rowers who want to improve their physical fitness and rowing skill by engaging in moderate to high-intensity activities.

  • Focus in on improving aerobic and anaerobic endurance, power, muscular strength, and muscular endurance.

  • Activities include coastal rowing in open water singles, mountain bike rides, and resistance/plyometric exercises.

  • Workouts alternate between Power-XT training focused on strength and anaerobic power, and Endurance-XT training focused on strength endurance and aerobic endurance.

  • Power-XT workouts include hi-intensity Beach Sprints rowing intervals mixed with resistance and plyometric exercises such as kettlebell and macebell swings, ball slams, and box jumps.

  • Endurance-XT workouts include moderate to hi-intensity intervals of coastal rowing and/or mountain biking, mixed with strength endurance resistance exercises using dumbbells, sand/aqua bags, hurdles, balance balls…

  • On the days when workouts include mountain bike activities, participants will need to bring their own mountain bike, helmet, and cycling gloves. This will be communicated by the coach.

  • Workouts are about 2.5 hour long with integrated breaks for activity transitions, active recovery, refueling (snacks), and hydration. Participants should bring their own snacks and athletic beverage for hydration.

  • The class offers 8 individual modules throughout the summer, and each module has 5 workouts on five consecutive days.

  • Limited to 18 spots per module.​
     

LOCATION

​​​​

  • Monday -  Friday @ Lake Michigan - Lloyd Beach,  799 Sheridan Rd, Winnetka, IL 60093

​- *In case the water conditions on Lake Michigan are too rough, DRC will be an alternative location. We will communicate this no later than the night before the class.​

 

2024 SUMMER SCHEDULE 

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  • Module #1: 7/22 - 7/26, Mon-Fri from 11AM - 1:30PM - CLOSED

  • Module #2: 7/29 - 8/2, Mon-Fri from 9AM - 11:30AM - CLOSED

  • Module #3: 8/5 - 8/9, Mon-Fri from 11AM - 1:30PM - CLOSED

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PRICE $175 per module. ​

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registration closed
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Excel CommRow

DESCRIPTION
 

  • Independent 90-120 minutes rowing sessions for experienced scullers.

  • To join CommROW you must be experienced single sculler or complete either a CommROW DEMO class or earn access through one of the DISCOVERY camps.

  • Participants must be proficient swimmers and be able to swim 100 yards and tread water for at least 5 minutes.

  • Participants under 18 years old need a written parent/guardian permission.

  • ROW4ALL will provide life jackets.

  • Limited to 8-9 spots per session; Signup works on a first come first serve basis.

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CANCELLATION POLICY

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  • If you cannot make the session that you registered for, the expectation is that you cancel it no later than 24 h before the start of the session. When you fail to do so, it will count as if you completed that session.
     

2024 SUMMER SCHEDULE

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The class starts on June 11th and runs until the end of September. From 6/11-8/16, the class runs on most of the days with the exception of the week of July 4th. After 8/16, the class runs 2-3 times per week.

This summer, CommROW class will run mainly at Lloyd Beach - Lake Michigan in Winnetka, and sometimes at the DRC-North Shore Channel in Skokie.

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To schedule your CommROW sessions, you need to register first and receive a registration confirmation, and then you will be able to access the scheduling calendar and schedule your sessions. 

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  • Week 1: 6/11 - 6/16
    Tuesday  |  1:00-2:15APM @ DRC
    Wednesday  |  7:30-9AM @ Lake Michigan, Lloyd Beach*
    Thursday  |  7:30-9AM @ Lake Michigan, Lloyd Beach*
    Friday  |  7:30-9AM  @ Lake Michigan, Lloyd Beach*
    Saturday  |  7-9AM @ Lake Michigan, Lloyd Beach

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  • Week 2: 6/17 - 6/23
    Tuesday  |  7:30-9AM @ Lake Michigan, Lloyd Beach*
    Wednesday  |  7:30-9AM @ Lake Michigan, Lloyd Beach*
    Thursday  |  7:30-9AM @ Lake Michigan, Lloyd Beach*
    Friday  |  7:30-9    AM @ Lake Michigan, Lloyd Beach*
    Saturday      |  7-9AM @ Lake Michigan, Lloyd Beach

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  • Week 3: 6/24 - 6/30
    Tuesday  |  7:30-9AM @ Lake Michigan, Lloyd Beach*
    Wednesday  |  7:30-9AM @ Lake Michigan, Lloyd Beach*
    Thursday  |  7:30-9AM @ Lake Michigan, Lloyd Beach*
    Friday  |  7:30-9    AM @ Lake Michigan, Lloyd Beach*​​
    Saturday  |   7-9AM @ Lake Michigan, Lloyd Beach*

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  • Week of 4th of July: 7/1 - 7/7
    There are NO classes this week!

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  • Week 4: 7/8 - 7/14
    Tuesday  |  7:30-9AM @ Lake Michigan, Lloyd Beach*
    Wednesday  |  7:30-9AM @ Lake Michigan, Lloyd Beach*
    Thursday  |  7:30-9AM @ Lake Michigan, Lloyd Beach*
    Friday  |  7:30-9    AM @ Lake Michigan, Lloyd Beach*
    Saturday  |  7-9AM @ Lake Michigan, Lloyd Beach*

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  • Week 5: 7/15 - 7/21
    Tuesday  |  7:30-9AM @ Lake Michigan, Lloyd Beach*
    Wednesday  |  7:30-9    AM @ Lake Michigan, Lloyd Beach*
    Thursday  |  7:30-9AM @ Lake Michigan, Lloyd Beach*
    Friday  |  7:30-9AM @ Lake Michigan, Lloyd Beach*
    Saturday  |  7-9AM @ Lake Michigan, Lloyd Beach*

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  • Week 6: 7/22 - 7/28
    Tuesday  |  7:30-9AM @ Lake Michigan, Lloyd Beach*
    Wednesday  |  7:30-9AM @ Lake Michigan, Lloyd Beach*
    Thursday  |  7:30-9AM @ Lake Michigan, Lloyd Beach*
    Friday  |  7:30-9    AM @ Lake Michigan, Lloyd Beach*
    Saturday  |  7-9AM @ DRC

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  • Week 7: 7/29 - 8/4
    Tuesday  |  7:30-9AM @ Lake Michigan, Lloyd Beach*
    Wednesday  |  7:30-9AM @ Lake Michigan, Lloyd Beach*
    Thursday  |  7:30-9AM @ Lake Michigan, Lloyd Beach*
    Friday  |  7:30-9    AM @ Lake Michigan, Lloyd Beach*
    Saturday  |  7-9AM @ Lake Michigan, Lloyd Beach*
    Sunday  |  7-9AM @ Lake Michigan, Lloyd Beach*

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  • Week 8: 8/5 - 8/11
    Tuesday  |  7:30-9AM @ Lake Michigan, Lloyd Beach*
    Wednesday  |  7:30-9AM @ Lake Michigan, Lloyd Beach*
    Thursday  |  7:30-9AM @ Lake Michigan, Lloyd Beach*
    Friday  |  7:30-9    AM @ Lake Michigan, Lloyd Beach*
    Saturday  |  7-9AM @ Lake Michigan, Lloyd Beach*
    Sunday | 7-9AM @ Lake Michigan, Lloyd Beach

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  • Week 9: 8/12 - 8/18
    Tuesday  |  7:30-9AM @ Lake Michigan, Lloyd Beach*
    Wednesday  |  7:30-9AM @ Lake Michigan, Lloyd Beach*
    Thursday  |  7:30-9AM @, Lake Michigan, Lloyd Beach*
    Friday  |  7:30-9AM @ Lake Michigan, Lloyd Beach*
    Saturday  |  7-9AM @ Lake Michigan, Lloyd Beach*
    Sunday  |  7-9    AM @ Lake Michigan, Lloyd Beach*

 

For the rest of August and September, the Excel CommROW sessions will run at the Lloyd Beach on Wednesdays from 6-7:15AM, and on Saturdays or Sundays from 7-9AM.

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LOCATIONS

This summer, we are rowing at 3 different locations:

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​- *In case the water conditions on Lake Michigan are too rough, DRC will be an alternative location. We will communicate this no later than the night before the class.

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PRICE

$200 for 10 sessions.

$125 for 5 sessions.

$35 for 1 session.

  • Valid for Summer 2024 (June-September)

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REGISTration closed
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