RowFIT - 4 Week Series to burn fat, build muscle & improve your fitness

This rowing focused program is your ticket to improving your health and fitness. Our professional coaches will instruct you on proper form and deliver workouts guaranteed to produce results. There is no better way to get low-impact exercise done than the Concept2 rower, and no other more knowledgeable group of rowing coaches than at Green Mountain CrossFit. Three 45 Minute classes a week is all you need to kick start your journey towards a life-changing level of fitness. 

Meet Your RowFIT Coaches...

Cady Hart-Petterssen - After captaining her UCONN Crew team for three years, Cady has gone one to become one of the most respected indoor rowing coaches in the CrossFit community and beyond. 

Nick Petterssen - A lifetime endurance athlete competing at elite levels in Nordic Skiing and Cycling, Nick now turns his passion towards coaching CrossFIt and Rowing as his full time profession.

Melissa Senesac - Another product of the UCONN Crew program, Melissa holds a CrossFIt Rowing certification and years of experience as a CrossFit coach under her belt.


Your CrossFit Rowing Certified coaches at Green Mountain CrossFit are trained to help you improve your rowing mechanics and power on the Concept2 Rowing Machine.  Your coach will find places in your movement where you can gain strength, connection, and coordination.  Through drills, skill work and practice, you will become more successful with producing power on this machine.  You might even find an increase in overall core strength, stamina and endurance as a product of your GMCF Rowing training.

I’ve been able to improve my performance in other sports including CrossFit, running, and competitive paddling.

Whether your interest lies in increasing your fitness, gaining some strength and proficiency on another well loved CrossFit movement, or you just need a fun place to go when it gets cold outside and your body still needs to move, this is the place to be!  But rest assured, although you can expect to spend some time both on and off the erg during class you will be moving, utilizing other light weight or body weight movements.

See the Rowing WOD here!

We offer 5 classes of Rowing during the week at GMCF Central in Berlin and 1 class during the week at GMCF North in Morrisville!  Spots fill fast so check out our class availability Here

GMCF Rowing - Central Class Schedule

Mondays 4:45pm

Tuesdays 6:30am

Wednesdays 4:45pm

Fridays 12:00pm

GMCF Rowing - North Class Schedule

Wednesdays 4:45pm

Cady’s attention to my form, posture, and technique has helped me focus on finding more power, speed, and efficiency on the rower.  I have decreased my 500 meter time by 20 seconds!

The Green Mountain CrossFit Rowing Program is led by Coach Cady Hart-Petterssen.  Cady's Rowing programming has been born from a seemingly perfect mash up of her history in training for the sport of rowing and the basis of the CrossFit methodology.  While the workouts are constantly varied, she has a thoughtful structure that uses rowing to challenge the body to make improvements in our valuable skills of fitness: power, strength, stamina, endurance, flexibility, coordination and speed.  The goal behind each workout is to provide an avenue to test your skill, make measurable progress and excel in ways that will potentially translate to your everyday life.  Cady is a Coach for the CrossFit Rowing Seminar Staff and teaches certification courses all over the world for CrossFit HQ.  She is always available if you have specific questions about your own technique or if you are CrossFit coach that has an athlete who wants to improve their power, she does do online coaching as well.  You can email her at

My deadlift form got better, I got stronger at pullups, pushups and toes to bar; in fact, I shocked myself when I linked together a bunch of toes to bar and I hadn’t been to a regular crossfit class in months. I also climbed the rope to 15 feet . . . a bunch of times . . . I’ve NEVER been able to climb a rope before!