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

ErgFitnesss • Scituate Recreation Center 327 First Parish Road Scituate

1- 1.25 hour classes | 3-4 Sessions Per Winter

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

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 • Coach Frank | Saturdays 7:00-8:00am and 8:15-9:15am Short Intervals & Circuits • Coach Abi

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

ErgFitnesss Session • Cohasset Recreation Center 100 Sohier Street Cohasset

1.25 hour classes | 3-4 Sessions Back to Back

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

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.

Youth Indoor Fitness - Fall Indoor

Head Coach: Abi Kornet along with Coaches Frank Townsend • Karen Shusterman

Youth Intro to Rowing • Scituate Recreation 327 First Parish Rd Scituate

Sept 10-Oct 15 • Six Weeks | Oct 22- November 10 • Five weeks

Homeschool option, ages 9 and up | Thursdays 10am

2x Days a Week | TU & TH 3:45-4:45pm or 5:00 to 6:00pm

A fun, active introduction to indoor rowing designed for younger and older homeschool students. Sign up to learn to row, build on your rowing skills, or simply come to learn the importance of staying active! Kids will learn basic rowing technique while building coordination, resilience, and confidence using rowing machines (ergs) and other fitness activities. Classes combine instruction with age-appropriate movement, making fitness fun while introducing skills that can carry over to future on-water rowing. Class size limited to 8. Register through Scituate Recreation Center, 327 First Parish Rd, Scituate.

Youth Indoor Training Session I • Scituate Recreation 327 First Parish Rd Scituate

Six week session • Oct 19- Nov 25

1 to 2x Days a Week | M or/& W 5:15 - 6:15pm

Looking for a fun way to stay active this Fall? Come check out Indoor Rowing, where you’ll build strength, endurance, and confidence using indoor rowing machines (Ergs) plus other fitness tools. No previous rowing experience required. Experienced coaches will teach proper technique and help improve your fitness in a supportive, team-style environment. Classes are suitable for future rowers, experienced rowers looking to stay fit off season, and non-rowers just looking for a great complimentary workout to any sport or activity! Our two goals are (1) improve your rowing technique and (2) improve fitness and core strength. This program works best as a 2-day-per-week commitment though it is possible to sign up for one day a week. Class size is limited to 8. Register through Scituate Recreation Department.

Adult Indoor ErgFitness - Winter

ErgFitnesss Session • Cohasset Recreation Center 100 Sohier Street Cohasset

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

Starting November

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

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

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.

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

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 8:30-9:45 am • Coach Karen

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

ErgFitnesss Sessions • Scituate Recreation Center 327 First Parish Road Scituate

1 - 1.25 hour classes | Winter 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- 7:45pm Erg Fitness • Coach Karen Shusterman

Mondays: 6:30am - 7:30am Row Forward Training • TBD

Tuesdays 7:30-7:45am I ntervals • Coach Karen

Wednesdays: 6:15am - 7:15am Intervals • Coach Abi Kornet

Thursdays: 7:45am - 8:45am Circuit Training • Coach Frank Townsend

Saturdays: 7:00am - 8:00am Short Intervals & Circuits • Coach Abi Kornet

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

RowForwad

Looking to start up a specific class for this group!!

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.

Youth Indoor Fitness- Winter II

Head Coach Abi Kornet, along with Coaches Frank Townsend & Karen Shusterman

Youth Indoor Training. Session II • Cohasset Recreation 100 Sohier Street Cohasset

Six week session •. January 27 - Mar 12 (no classes Feb 17 & 19)

2x Days a Week | TU & TH 3:45-4:45pm or 5:00 to 6:00pm

Open to South Shore new and returning rowers grades 7-12, with consideration for 6th grade by individual assessment only. Indoor training is designed to build strength, endurance, and confidence using indoor rowing machines (ergs) and other fitness tools. Our two goals are (1) improve your rowing technique and (2) improve fitness and core strength. Classes are suitable for experienced rowers looking to stay fit, future rowers planning to join our (or another) team on the water, and non-rowers just looking to get fit. This program works best as a 2-day-per-week commitment. Each class size is limited to 12.

Youth Indoor Training. Session II • Scituate Recreation 327 First Parish Rd Scituate

Six week session • Feb 23 - Apr 4

1 to 2x Days a Week | M or/& W 4:00 to 5:00pm

This is a second session of a new program out of the Scituate Recreation Center at 327 First Parish Rd, Scituate. Participation in session I is not a prerequisite - neither is having experience! Sign up to learn to row, build on your rowing skills, or simply come to get fit! This program works best as a 2-day-per-week commitment though it is possible to sign up for one day a week. Class size is limited to 8. Registration is direct through Scituate Recreation Department's website- search "rowing".

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.

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.

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.

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!

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:

  • Knee Pain Prevention

  • Hip Pain Prevention

  • Core Strength & Stability

  • Shoulder Health

  • Correcting Muscle Imbalances

Row Forward

8 Pack $350 | 4 Pack $175 | One-offs Available | Free Intro Session

Session start times and dates dependent on participants

CMI has launched Row Forward, a specialized rowing program for individuals affected by cancer.
This is the South Shore’s first coastal rowing program of its kind. Our ladder-up program ensures a supportive experience for all.

Depending on when you start, our step-by-step program includes:

• Indoor erg training •Stationary rowing in water tanks •Learn-to-row orientation for technique and safety •On-the-water rowing in crews of four

Eligibility: Designed for adult cancer survivors new to rowing or returning after a break.

40 Parker Ave, Cohasset, MA 02025

877-692-2640

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Cohasset Maritime Institute

40 Parker Ave Cohasset MA 02025

Cohasset Maritime Institute | 40 Parker Ave, Cohasset MA 02025 |

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