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.

Youth Indoor Fitness

Indoor Training Session I 6-Week

Classes held at Cohasset Recreation Center 100 Sohier Streeet Cohasset

Youth Indoor Training. Session I

Six week session I December 2- January 22 (no classes Dec 23- Jan 1)

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 10.

ErgFitness

Indoor Training Session II 8-Week | 5-Week Programs

Classes held at Cohasset Recreation Center 100 Sohier Streeet Cohasset

5-Weeks | 1.25 hour classes | November 10- December 10 | $150 ea **JUST ADDED**

5 Week session will run Thanksgiving week

ErgFitness Advanced | Mondays 8:30-9:45am

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 class is different, but all combine powerful rowing intervals with strength, mobility, and stretching work—on and off the erg. Karen’s energy and motivation will keep you challenged, focused, and inspired as you build muscle, boost cardio, and refine your form. Limited seats. Once minimum (5) attendee limited has been reached, weekly drop-ins may be an option.

RegisterMon 8:30-9:45am

ErgFitness Intervals| Wednesday 6:30-7:45am or 8:30-9:45am

Coach Frank is back!

Start your day with Coach Frank whose class is focused and interval driven- optimizing technique and boosting endurance. This session rowers 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. Limited seats. Once minimum (5) attendee limited has been reached, weekly drop-ins may be an option.

RegisterWed 6:30-7:45am

RegisterWed 8:30-9:45am

8-Weeks | 1.25 hour classes | October 23- December 20 | $240 ea

NO regularly scheduled classes Thanksgiving week

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

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

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

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.

More Info & Select Session

CMI Coach sessions - DBMS Indoor Rowing Tanks

TBD| Sundays | by Class

A unique experience as we utilize DBMS Indoor Rowing Tanks. 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.

Indoor Learn To Row (LTR)

Weekly classes

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.