INDOOR PROGRAMS

The weather may be unpredictable outside, but indoors it’s always the perfect place to move, strengthen, and row together! Join our experienced coaches for dynamic, total-body workouts on the erg and beyond—designed to build strength, improve endurance, and keep everyone balanced and energized.

Adult Indoor ErgFitness- Fall/Winter

ErgFitnesss • Scituate Recreation Center 327 First Parish Road Scituate

1- 1.25 hour classes | 3-4 Sessions Fall thru Winter

For the second time we are bringing our popular indoor ErgFitness classes to Scituate Recreation! New and returning rowers can get a feel for our programs by trying a four week introductory session. After taking these classes feel free to sign up for our various interval and circuit classes. Indoor rowing is a great low-impact full-body workout designed to improve cardio, muscle, and endurance. Learn from some of the best coaches on the South Shore - Coaches Abi Kornet, Karen Shusterman, and Frank Townsend

FALL SESSION 1

Between September 5- October 17 Introductory Classes 1• hr classes

Session I: Mondays 6:30pm Learn to Row • Coach Karen | Saturdays 8:15am Intro to Intervals • Coach Abi

FALL SESSION 2

Between October 19 - Nov 28

Session II: Mondays 6:30-7:45pm Erg Fitness • Coach Karen | Tuesdays 7:30-8:45am Intervals • Coach Karen | Thursdays 6:30-7:30am Intervals and 7:45-8:45am Circuit • Rotating Coach | Saturdays 7:00-8:00am and 8:15-9:15am Short Intervals & Circuits • Coach Abi

Sign Up- Scituate RecClick to be directed to site

ErgFitnesss Session • Cohasset Recreation Center 100 Sohier Street Cohasset

1.25 hour classes | 3-4 Sessions Fall thru Spring

FALL SESSION 2 • 7 Weeks

October 28- December 19 (Thanksgiving week not included though special drop-in classes will be held)

Limited Seats. Once minimum (5) attendee limited has been reached, weekly drop-ins may be an option.

Registration OpenSession 2 Sign Ups

ErgFitness Intervals Wednesdays 6:30–7:45 am • Coach Frank

October 28-December 16

Coach Frank sets the tone with a focused and interval driven workout- optimizing technique and boosting endurance. Sessions will target form, improve cardio, and build muscle memory to keep you strong and motivated all winter long . Each class starts with warm-up stretches to get those rowing muscles ready, then finishes with core to balance out the workout.

ErgFitness Intervals • Wednesdays 8:30–9:45 am • Coach Frank

October 28-December 16

Still drinking your coffee at 6:30am, making your to-do list for the day, or need to drop off the kids to school first? Same class structure as the early morning but at a time that works for you! Focused and interval driven- optimizing technique and boosting endurance. Sessions will target form, improve cardio, and build muscle memory to keep you strong and motivated all winter long . Each class starts with warm-up stretches to get those rowing muscles ready, then finishes with core to balance out the workout.

ErgFitness Circuits • Thursdays 6:30–7:45 pm • Coach Karen

October 29-December 17

Coach Karen continues her popular Thursday night total-body workout that combines rowing with mat-based circuits. Through three dynamic circuits, you’ll move from the erg to targeted mobility, stretching, bodyweight exercises, or hand-weight work designed to build strength, improve endurance, and teach proper rowing technique for efficiency and injury prevention.

ErgFitness Advanced • Saturdays 7:00–8:15 am • Coach Karen

October 31-December 19

Coach Karen’s high-intensity, endurance-focused workouts are designed for experienced rowers ready to take their fitness and technique to the next level. Each session combines powerful rowing intervals with strength, mobility, and stretching work—on and off the erg—to build muscle, boost cardio, and refine your form. Karen’s energy and motivation will keep you challenged, focused, and inspired!

ErgFitness Signature Series • Saturdays 8:30-09:15am • Coach Karen

October 31-December 19

Strengthen your stroke and protect your body. Each week targets key muscle groups that rowers (and many athletes) often overuse or underuse—helping prevent aches, pains, and imbalances that can lead to injury. Expect a balanced mix of foam rolling, mobility work, bodyweight activation, and rowing intervals, all designed to build strength, stability, and efficiency on and off the erg.

Weekly Focus Areas:

Knee Pain Prevention
Hip Pain Prevention
Core Strength & Stability
Shoulder Health
Correcting Muscle Imbalances

Adult Indoor ErgFitness - Fall Session 1

ErgFitnesss Session • Cohasset Recreation Center 100 Sohier Street Cohasset

1.25 hour classes | Fall Session

ErgFitness Circuits Thursdays 6:30–7:45 pm • Coach Karen

September 10- October 22 | 7 Weeks

It's that time of year again you all look forward to... Indoor ErgFitness classes! Session I starts with Coach Karen's Thursday night total-body workout that combines rowing with mat-based circuits. Through three dynamic circuits, you’ll move from the erg to targeted mobility, stretching, bodyweight exercises, or hand-weight work designed to build strength, improve endurance, and teach proper rowing technique for efficiency and injury prevention.

Session II starts end of October, adding additional classes on Wednesday and Saturday mornings.

Check BackSeptember 2027

ErgFitnesss Sessions • Scituate Recreation Center 327 First Parish Road Scituate

1 hour classes | Fall Sessions

Session III Starting December

For the second time we are bringing our popular indoor ErgFitness classes to Scituate Recreation! New and returning rowers can get a feel for our programs by trying a four week introductory session. After taking these classes feel free to sign up for our various interval and circuit classes. Indoor rowing is a great low-impact full-body workout designed to improve cardio, muscle, and endurance. Learn from some of the best coaches on the South Shore - Coaches Abi Kornet, Karen Shusterman, and Frank Townsend

Mondays: 6:30pm- 7:30pm Intro to Rowing • Coach Karen Shusterman

Saturdays: 7:00am - 8:00am Intro to Intervals • Coach Abi Kornet

Saturdays: 8:15am - 9:15am hort Intervals & Circuits • Coach Abi

Check Back September 2027

RowForward

Mondays 6:30pm @ Scituate Recreation Center, start end of October

Small group availability

Row Forward: the South Shore's first rowing program for those affected by cancer. This ladder up program is based on the physical benefits rowing provides, helping cancer survivors discover renewed strength, stamina, confidence, joy, and a vital social connection. RowForward rowers welcome in all classes with the goal of creating a class for this group. In this 6-week introductory session, classes will be a combination of the above so new participants or those returning to rowing can comfortably progress and then find which class structure works best.

Find your pace, perfect your form and stay strong all winter long!

CMI Coached Sessions@DBMS Rowing Tank

Sundays 9-11am | 1 hr session | Max 8 seats per time slot | 32 Max per day

A unique experience as we utilize DBMS Indoor Rowing Tank. These are one-off sessions held Sunday mornings where you can feel the water beneath your oar without worrying about the wind or tide. One of our many experienced coaches will be there lead warm-ups and instruct technique on and off the water. This opportunity is open to youth and adult rowers with at least one season of rowing experience. Limited seating . These classes are held at Duxbury Maritime School in Duxbury with coaching by CMI Staff.

Check BackWinter 2026-2027

Indoor Learn To Row (LTR)

Dependent on season | Private and Group availability

Learn to Row starts on land, focusing on proper rowing technique—breaking down each part of the stroke, key terminology, and on-the-water commands. New and returning rowers alike will build cardio fitness, muscle memory, and endurance while developing confidence and rhythm on the erg. It’s the perfect introduction to rowing, fitness, and the CMI community—and a great way to prepare for joining fellow rowers on the water in the summer season.

Classes will be scheduled based on interest and demand.

ErgFitness Session III • Cohasset Recreation Center 100 Sohier Street Cohasset

6-Weeks | 1.25 hour classes | January 7- February 14 | $180 ea

Limited Seats. Once minimum (5) attendee limited has been reached, weekly drop-ins may be an option.

ErgFitness Intervals | Wednesdays 6:30–7:45 am

Start your day with Coach Frank whose class is focused and interval driven- optimizing technique and boosting endurance. Sessions will target form, improve cardio, and build muscle memory to keep you strong and motivated all winter long . Each class starts with warm-up stretches to get those rowing muscles ready, then finishes with core to balance out the workout.

Drop-InWed 6:30-7:45am

ErgFitness Intervals | Wednesdays 8:30–9:45 am

Still drinking your coffee at 6:30am, making your to-do list for the day, or need to drop off the kids to school first? Same class structure as the early morning but at a time that works for you! Focused and interval driven- optimizing technique and boosting endurance. Sessions will target form, improve cardio, and build muscle memory to keep you strong and motivated all winter long . Each class starts with warm-up stretches to get those rowing muscles ready, then finishes with core to balance out the workout.

Drop-InWed 8:30-9:45am

ErgFitness Circuit | Thursdays 6:30–7:45 pm

Join Coach Karen for a total-body workout that combines rowing with mat-based circuits. Through dynamic circuits, you’ll move from the erg to targeted mobility, stretching, bodyweight exercises, and hand-weight work designed to build strength, improve endurance, and teach proper rowing technique for efficiency and injury prevention.

FULL

ErgFitness Advanced | Saturdays 7:00-8:15 am

Back by popular demand! Coach Karen’s high-intensity, endurance-focused workouts are designed for experienced rowers ready to take their fitness and technique to the next level. Each session combines powerful rowing intervals with strength, mobility, and stretching work—on and off the erg—to build muscle, boost cardio, and refine your form. Karen’s energy and motivation will keep you challenged, focused, and inspired!

FULL

ErgFitness Signature Series | Saturdays 8:30-9:45 am

Strengthen your stroke and protect your body. Each week targets key muscle groups that rowers (and many athletes) often overuse or underuse—helping prevent aches, pains, and imbalances that can lead to injury. Expect a balanced mix of foam rolling, mobility work, bodyweight activation, and rowing intervals, all designed to build strength, stability, and efficiency on and off the erg.

Weekly Focus Areas: