During the fall and spring season, River City Crew (RCC) practices will be held from 4:00pm-6:00pm on Monday, Tuesday, Wednesday, Thursday and Friday. For those who can arrive early to the boathouse, please do so. Any rowers who cannot arrive on time should arrive as soon as possible thereafter.

Executive Director,
Tom O'Rourke
HEAD COACHIn the Summer of 2009, at the request of the team parents and Board of Directors, Tom O'Rourke agreed to move into a full-time position as Executive Director and Head Coach. Biography Contact Coach Tom O'Rourke

Coaching Advice
What to Bring With YouCoach O'Rourke's advice, tips & tricks on rowing for River City Crew (RCC). Here you will find short, focused advice for being prepared, having fun and getting faster, stronger and more focused in the sport of crew.
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Training Program Overview
Rowing TechniqueThe RCC rowing program is currently aimed at both novice/beginner athletes and returning athletes who are familiar with rowing technique. As rowers gain more experience, emphasis is also placed on developing strength and endurance to complement the rowing technique.
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Erg Workouts
Winter Erg TrainingStart by rowing at an easy pace for 3-5 minutes...if you have stiff hamstrings, stretch. It is even more beneficial to stretch after the workout. I usually will do sets of crunches or situps also. Set the resistance between 3 & 4. Row at a slow pace for 3-5 min. as a cool down.
Workout Details

Weather Issues For All Rowers:
Practice will not automatically be cancelled due to rain.We row rain or shine as long as the conditions on the water do not pose a danger to the rowers or equipment. If there is a threat of thunder/lightning or strong winds, a determination will be made by 2:00 pm if practice is to be cancelled.
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Comments or questions about this website? Please send an email to this address.




















Spring Season
Regatta Events

Regatta Attendance
Let Coach O'Rourke know as soon as possible if you are unable to attend any scheduled regatta.
Handbook
Contact
Tom O'Rourke
Executive Director& Head Coach
- Cell:
- 804.356.2799
- Home:
- 804.784.1963
- Email:
- tom@rivercitycrew.com





