Boston, Needham & Waltham - (781) 929-5400


Summer Training Camp for Collegiate Rowers


What: Join our summer training program. You will receive a full training plan including rowing, erging, cross-training, and weight training. 2 sessions per week will be performed in person with our Rowfficient coaches, and the remainder on your own. We will guide you through the entire summer and the prepare you for your upcoming rowing season.

Who: For graduating High School Seniors headed to row in College, and for current Collegiate athletes

Goals: Gain fitness, strength, and body awareness. Learn how to take ownership for your body, prevent injury, and learn better movement patterns. Take a break from only rowing and return refreshed, fit, and ready to be a big player on your team.

Where: Boston, MA at CrossFit One Nation Gym with option to row out of CRI which is a mile away.

When: June 11 – August 11 (8 week program, excludes the week of July 4th)

Time: In person training sessions with Rowfficient coaches will be Monday and Thursday mornings 7-9am

Cost: $600 total for all coached in person sessions and the plan. OR $789 to gain access to CRI for on the water sessions.


Join us this summer, and please feel free to reach out.

Email with questions.

8 Week Rowing Cycle

In this 8 week class, you will work with Sara and Mike on turning the rowing machine into your greatest training tool. There will be two workouts per week — one with Mike + Sara, and one to complete on your own. Every athlete will get hands on coaching with individualized feedback and technical guidance to work on over the upcoming week. Your capacity and technique will improve exponentially with workouts prescribed with stroke rate caps and target splits. This program is great for both CrossFit and on-the-water rowers.

Who: Rowing Athletes, CrossFit Athletes

Skill Level: All skill levels are welcome

When: Wednesdays, April 4th – May 23rd

Time: 5:30PM – 6:30PM

Where: CrossFit One Nation – Boston
100 Holton Street (rear)
Brighton, MA 02135

Coaches: Sara Hendershot & Mike Lombardi

Members Cost: $10/class for 8 weeks of Wednesday Classes + 1 day of additional programming ($80 total)

Non-Members Cost: $15/class for 8 weeks of Wednesday Classes + 1 day of additional programming ($120 total)

Drop-ins welcome on a space available basis: Member and Non-Member cost is $20/class

Classes will be capped at 10 athletes!

The Coaches

Sara (Hendershot) Lombardi

Sara (Hendershot) Lombardi


Lifelong athlete and competitor, Sara began rowing at Simsbury High School outside of Hartford, CT. She continued her rowing career at Princeton University where she majored in Psychology. Upon graduation, she earned her way on to the United States Women’s National team and became a two-time World Champion and 2012 Olympian.

When Sara hit a frustrating wall of injury in 2014, she knew she had to change the way she trained or her rowing career would be over. She began a journey seeking health and peak performance, but the path that unfolded changed how she understood rowing and body movement. During this time she was able to work and study with some of the world’s best rowing coaches, physiologists, nutritionists, sports psychologists, and strength trainers. ROWFFICIENT was born, and under this new program Sara reached her best personal performances both in and out of the boat.

Her authenticity and sincerity will make you feel like you’ve been friends for life. Open-minded, driven, and collaborative, Sara will do everything possible to get you the results you desire.

Mike Lombardi

Mike Lombardi


A former soccer and basketball player, Mike began rowing at St. Joseph’s Prep High School in Philadelphia, PA. He found early success winning the Stotesbury Regatta three times and earning a seat on the 2006 United States Junior National Team. Mike attended Princeton University where he majored in American History. Upon graduation, he was hired as the Assistant Lightweight Men’s Coach at Princeton.

After coaching at Princeton for 4 years, Mike joined Sara on the worldwide search for more fitness and rowing knowledge. Over that time, he began testing and developing training programs to achieve peak performance in both rowing and everyday life. Mike became Sara’s full time Olympic rowing coach, leading her and her pair partner to strong international results and an A-final finish at the 2016 National Selection Regatta. Both rowers achieved multiple personal bests on the rowing machine while following Mike’s training plan. Mike has also worked with the 2016 Olympic Lightweight Men’s Double and Heavyweight Men’s Pair in their journey to Rio.

Mike believes that every athlete is different and he takes the time to truly get to know each one on a personal level. He is an intense competitor, but his true passion is teaching and helping others reach their goals and beyond.