Classes
Are Classes for You?
I am sure that is what you are asking yourself right now.
Don’t picture a glossy hard wood floor with women jumping around in leotards.
First, no one is doing that anymore (but I thought it was fun dancing behind my mom in the 80’s) and second, not everyone can wear a leotard.
Don’t picture everyone moving their left foot at the same time to the beat while curling a bar and then proceeding to step up onto a riser……
Picture this!
Standing at a rack with your hand wiping the sweat from your head, thinking, “Can I really do this?” The guy next to you looks like he is thinking the very same thing…. You hear the words from the coach:
“Last one.”
So you grab the weights, elevate your back leg onto the block, and rep out four more beautiful split squats.
Then you notice everyone is done. The person to your left wasn’t using a block because his body functions differently than yours. The girl on the other side of you lifts lighter weights than you do…… but it feels so good to high five them and for you all to be done together. You did it! And it feels great!
Everyone heads to the floor for a little breathing and stretching before you leave.
The thing that kept you going? You won’t leave the gym the same person who came in. Behind the struggle is a drive for the better part of you to exist.
Movement is so important. You can do it here, where you get the coaching and the cues. Where you get correction and sometimes random facts. Where you enjoy that there are people out there that struggle just like you but keep on putting in the effort and maybe today that was the motivation you needed. Tomorrow it might be something else, but you can find it here in our small class environment.
You start your journey with a Question Session about YOU!
This is a sit down one on one with me, the founder, to find your starting point.
You’ll perform some strength and some conditioning tests to see where you are at now.
We will choose together the exact form of exercise you need for your first day of class and set goals to help you achieve your desired outcome.
You are probably here because you are done making excuses for why you put yourself last, you need help, you need motivation, and you are ready to kick some butt and put in the hard work.
The Style of Classes
We offer four different classes:
- Strength
- Endurance
- Hypertrophy
- Cardio Challenge(heart rate zones 2-5)
Each of them begins with a group warm up. This is to improve motor control, joint mobility, prepare your body for exercise and warm the tissue up via your heart. (It is going to be pushing nutrient blood to all the parts of the body that we are going to work.)
After the warmup you will be instructed on the exercises. You will know ahead of time the ones that are right for you and the ones that you need to replace with a better option or modify. The class is designed for you. Exercises are tailored to fit you with just the right intensity and the right load for where you are now.
During the class you will have instruction and 100% coaching.
Strength:
We will do full-body exercise that develops strength and power. Exercises include primal pattern movements like squatting, hinging, pushing, pulling, twisting, and even walking. You might know these as deadlifts (hip hinge), squats (knee dominant hinge), bench presses (pushing), pull-ups (pulling), throwing a med ball (twisting), and farmer’s carry (gait/ or walking). These strength classes are designed to push you and build strength in a specified, programmed way… so instead of causing injury, you get stronger.
Cardio Challenge (zone 2-5):
This is an interval-based workout that trains both your aerobic and anaerobic systems in the body. These are the major energy systems that we need for everyday living. In fact, specific training of these energy systems increases our ability to participate well in our weekend and nighttime adventures. Think about the adult in you that is still sporting. Wouldn’t it be more fun without injury?
Hypertrophy:
This class is based on muscle. The amount of muscle on our body or skeletal system predicts our metabolism. It is the most metabolic tissue in the body. If you want to stay lean, strong and healthy as you age, you need to build muscle. Hypertrophy Class is planned around volume and getting a lot of it. This usually means our reps are high and intervals are used to build strength and stamina.
Zone 2 aka “endurance”:
One of the biggest fitness mistakes we can make as adults is to stay working at high heart rates All.The.Dang.Time!
We need to train our heart to be strong so it can deliver more oxygenated blood to the body. This is where we help build better recovery. As we increase the health of our aerobic system, we have more energy throughout the day and less injury.
To make sure you are training the right way at the right time, we follow a scientific way to arrange and program exercise for the entire year. This ensures your body gets the right kind of training at the right time
So are classes for you? Only you know.
For some the answer might be no.
Why?
For the severely injured, the unmotivated, the unhealthy, the sleep-deprived, the overeating late-night-stay-uppers… you might think you can’t do it or it won’t help, but…
There is hope.
Behavior modification is a choice.
You can choose you.
There is help.
You might choose to start here, but, if not, I still hope you choose your health above your habit or your “lazy.”
Life is short. Find a walking partner. Get outside and view the sun. Make yourself stay awake when you want to nap and then go get yourself a good night’s sleep and come check us out tomorrow. If this is still not for you, I hope you find the help you need.
Memberships
These are all based on Monthly Commitment.
All punch passes have a 3 month expiration date
10 Punch Pass
- Open gym time(one punch)
- Any class(one punch)
- Access to instructional videos
Monthly
- 3 classes a week
- Any 3 classes of your choice
- Access to the exercise Instructional Video
- InBody Scan+ Nutrition Macros
Monthly
- 4 Classes a week
- These can be used in any combination If you are going out of town and would Like to do 5 classes one week and 2 another
- Open Gym Time
- Access to the Instructional Videos of the month
- InBody Scan + Nutrition Macros
Semiprivate: you and your +1 or 2
3 Month Package
- Me + the 2 of you
- In person
- 45-60 min sessions
- 100% coached.
- 2-3 days a week
Monthly
- 5 Classes a Week
- Any 5 Classes
- You can double up on endurance.
- Open Gym Time
- Access to instructional Videos for the month
- InBody Scan + Nutrtion Macros
OPEN GYM TIMES
Monday through Friday 6:00pm -9:00pm
Saturday and Sunday call for times
75$ a month for Open Gym Access (no group classes include)
Training on your terms.
$75/month gives you complete access to Open Gym hours to do the Workout of the Day when its fits into your schedule or to train with fewer people around.