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 Street 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 12.

Register

Youth Indoor Training. Session II

Six week session I 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.

Register

CMI Coached Sessions at DBMS Indoor Rowing Tank

Open to Youth and Adult Rowers

One-off Sunday Classes- See Dates below

Sundays 9-11am |$30 by 1 hr session | Max 8 seats per time slot | 32 Max per day

November 30 | December 7 | December 14 | January 11

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.

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Adult ErgFitness

Indoor Training Session December One-off Classes

Classes held at Cohasset Recreation Center 100 Sohier Street Cohasset

One-off ErgFitness Classes in December

Wednesday 12/17 6:30am & 8:30am | Monday 12/22 8:30am | Saturday 12/27 7:00am & 8:30am |

Monday 12/29 8:30am | Wednesday 12/31 6:30am & 8:30am | $30each

These one-off, pre-registration classes bring the heat! These are are great way to try out one of our many indoor classes. Coaches Frank and Karen will keep you moving with interval workouts that mix strong rowing intervals with targeted strength, mobility, and stretching — both on and off the erg. Build power, boost cardio, sharpen technique, and stay ahead of the holiday stress. Keep your energy up and your motivation strong!

Indoor Training Session III 6-Week Programs

Classes held at 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.

RegisterWed 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.

RegisterWed 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.

RegisterThurs 6:30-7:45PM

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!

RegisterSat 7:00-8:15am

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

Register8:30-9:45am

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

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.