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.

February Break ErgFitness One-off Classes

Coach Frank. 7:00-8:15am

Wednesday February 18 • Saturday February 21

February Break One-off Erg Fitness • Cohasset Recreation 100 Sohier Street Cohasset

7-8:15am • Wed 2/18 • Sat 2/21

These one-off, pre-registration classes bring the heat! Coach Frank 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, and sharpen technique. Let us help you keep your energy up and your motivation strong!

Youth Indoor Fitness

Indoor Training 6-Week Session

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".

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

February 8, 22 | March 1

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.

Adult Indoor ErgFitness 6-Week Programs

ErgFitnesss Session IV • Cohasset Recreation Center 100 Sohier Street Cohasset

6-Weeks | 1.25 hour classes | February 25- April 4 | $180 ea

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

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

ErgFitnesss Session II • Scituate Recreation Center 327 First Parish Road Scituate

6-Weeks | 1 hour classes | February 25- April 4

Now at the Scituate Recreation Department - Multi-purpose Room . Indoor Rowing for 17+! Limited Seats. 5 to Start & up to 8 Max

All classes run by experienced South Shore Coaches: Abi Kornet, Karen Shusterman and Frank Townsend.

It's more than rowing - it's a low-impact, full-body workout that adapts to all fitness levels, building strength, endurance, and mental focus. This is session II (session I is not a prerequisite) where we continue to introduce more people to the benefits of indoor rowing (ergs) with targeted mobility, stretching and bodyweight exercises to build strength, improve endurance, and enhance rowing efficiency.

Class offerings are typically - Learn to Row (LTR): Master the basics - technique, stroke sequence, and rowing terminology - while building cardio, strength and confidence. ErgFitness Circuit: A total-body workout that blends rowing with targeted mobility, stretching, bodyweight, and hand-weight exercises to build strength, improve endurance, and enhance rowing efficiency. ErgFitness Intervals: Higher intensity endurance sessions to push limits with rowing intervals and full-body strength work.

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! Max. 8 participants.

Saturdays: Jan. 10 - Feb. 14 8:15am - 9:15am. Circuit. Fee: $149

Tuesdays: 6:30am - 7:30am Feb 24 – Mar 31 Karen Shusterman

Tuesdays: 7:45am - 8:45am Feb 24 – Mar 31 Karen Shusterman

Wednesdays: 6:15am - 7:15am Feb 25 – Apr 1 Abi Kornet

Thursdays: 7:45am - 8:45am Feb 26 – Apr 2 Frank Townsend

Saturdays: 7:00am - 8:00am Feb 28 – Apr 4 Abi Kornet

Saturdays: 8:15am - 9:15am Feb 28 – Apr 4 Abi Kornet

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.

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!

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.

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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