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SMALL GROUP TRAINING

INDIVIDUAL ATTENTION IN A GROUP SETTING

SUSPENSION SGT
This small group training allows up to three people. This body weight workout will challenge and build your strength. Typically a four week program that meets two times a week. Suspension training is held every other month. Time slots vary each round. Maximum 3 people. 2x week 4 weeks. 

Cost: $240

MELT NEUROSTRENGTH
MELT Performance is a simple self-care method focused on restoring the supportive qualities of our connective tissue and improving joint stability and balance. MELT Performance is a groundbreaking training method that applies cutting-edge science to maximize and accelerate your fitness goals. The repetitive stress of daily life puts you at unnecessary risk for injury and impedes your ability to remain athletic strong and active. Melt performance breaks this cycle by retraining your body. In as little as fifteen minutes a day you can
eliminate increased muscle compensation save your joints and unleash your body’s peak performance for optimal results
REDUCE COMMON ACHES CAUSED BY OUR REPETITIVE
LIFESTYLES.
INCREASE RANGE OF MOTION, CORE STRENGTH AND JOINT
STABILITY.
MAXIMIXE AND ACCELERATE YOUR FITNESS PROGRESS.
MINIMIZE POST EXERCISE RECOVERY TIME.
DECREASE RISK OF INJURY.
REACH YOUR GOALS FASTER.
Maximum 5 people. 1x week 4 weeks.
 


Cost: $120

TRIPLE B SGT

Triple B SGT is an infusion of boxing, battle ropes and barre. Maximum 5 people. 1x week 4 weeks.

 

Cost: $120

LEVEL 1 SILKS SGT

Prerequisites: Footlocks on the ground, hip keys, comfortable in inversions in the knot, working inversions from standing

In this class you will add onto your existing knowledge of the fundamentals of aerial silks. Learn more advanced poses, work on transitions and combinations, all while cleaning up the skills you have learned in Intro to Aerial Silks.
 

Minimum 3 people. Maximum 4 people. 1x a week 4 weeks. 

Cost: $120

BARRE SGT
Barre combines attributes of Pilates, dance, and functional fitness training. We incorporate small isolated movement to fatigue the muscles, large range motion to elevate the heart rate, and sequencing that incorporates upper and lower body to make every minute count. Days and times vary each month. Maximum 5 people. 1x week 4 weeks.

Cost: $120

HIP & HAMSTRING MOBILITY SGT
A beginner friendly flow. We will warm up our bodies with a gentle flow in the beginning and move to spending more time in postures focused on opening tight hips and hamstrings. Stretching in these areas can relieve lower back pain in addition to improving circulation, posture, and range of motion. Maximum 5 people. 1x week 4 weeks. 

Cost: $120

OUTDOOR BOOTCAMP SGT

 Join us for some outdoor early morning fun! A combination of cardio strength obstacle course type workout. Work at your own pace as your instructor takes you through a series of both strength training and cardio full body movements that’ll have you sweating and your muscles burning. Feel strong, powerful and accomplished leaving our outdoor bootcamp! 
Maximum 4 people. 1 x week 4 weeks.
 


Cost: $120

PILATES LEVEL 1 SGT
Mat based Pilates class focuses on strength, stability, posture, proper breath control and flexibility. Each class will work to balance all muscle groups' strength and flexibility, with an emphasis on challenging the core muscles with each movement. Classes will be taught using slow, controlled movements. Recommended to take this course prior to enlisting in level 2.  Maximum 5 people. 1x week 4 weeks. 

Cost: $120

ROW, REFORM, RESIST SGT

Join us for this balanced workout consisting of rowing for cardio and then different modalities of resistance, weights, bands or TRX suspension and Pilates Reformer 

. Maximum 4 people. 1x week 4 weeks. 

Cost: $120

BOX & BIKE SGT

Two of Coach April’s favorite classes together in one sweaty 60-minute session. Using different formats, clients will punch, kick, and cycle for an all-cardio session! No previous experience in both modes and modifications will be provided if necessary. Days and times vary each month. Maximum 4 people. 1x a week 4 weeks. 

Cost: $120

INTRO TO SILKS SGT
Prerequisites: None

In this class you will learn the basics of aerial silks. You will learn proper upper body engagement, foot locks, hip keys, supported inversions, and more! 

Minimum 3 people. Maximum 4 people. 1x week 4 weeks. 

Cost: $120

TOTAL BODY CONDITIONING SGT

You will use your entire body for this class! With a mixture of strength, cardio, and ab work, you will be sure to take your fitness to a new level. Each week, clients will get a different format using so many different “fitness toys”, they will be certain to boost their metabolism. 

Modifications will be provided if necessary. Maximum 4 people. 1x week 4 weeks.

Cost: $120

MELT SGT
MELT is a triangle of self-care. It’s three self-care treatment methods with one fundamental goal - to improve the quality and resilience of your active lifestyle so you can continue to do the things you love to do for life. The Hand and Foot Fundamentals is the foundation of the method. Treating your hands and feet is a missing link to active living. This is where you’ll start your practice and learn some fundamental treatments using your hand and foot kit. The MELT Roller Fundamentals treats the untapped resource in your body called fascia. Using the soft body roller, you’ll learn to restore the supportive qualities of your fascial system, improve your overall sense of wellbeing, and eliminate persistent pain points using the 4Rs protocol of the method. The Neurostrength Fundamentals enhances joint mobility, stability, and sports performance. You’ll soon learn why repetition is the blessing and curse of athletic performance. Using the 2Rs protocol of Neurostrength, you’ll learn how to eliminate joint instability, reduce muscle imbalances, and avoid repetitive stress injuries. The MELT Method doesn’t replace anything you’re currently doing but is a great compliment to any hands-on therapy you’re receiving or athletic routine you currently do. MELT will help prepare and restore your body for physical activity, so you can be proactive and avoid the common mishaps of active living. And, if you have a current issue you’re wanting to resolve, MELT is going to become your restorative practice to return you to efficient living. Maximum 6 people. 1x week 4 weeks. 

Cost: $120

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November & December Small Group Training’s

Mondays (November 7th, 14th, 21st, 28th. December 5th, 12th):

  • 6 AM Triple B with Chrissy. $180

  • 8:15 AM MELT for Pelvic Stability with Dolores. $180

  • 6 PM Cardio Barre with Sara. $180

Tuesdays (November 8th, 15th, 22nd, 29th. December 6th, 13th):

  • 7 AM Suspension Training with Maddy. $360 (November 1st, 3rd, 8th, 10th, 15th, 17th, 29th. December 1st, 6th, 8th, 13th, 15t, 20th, 22nd) *Only SGT that is 2x week. Tuesday's and Thursday's*

  • 8:15 AM Row, Reform, Resist with Dolores. $180

  • 6 PM Hip & Hamstr5:30ing Mobility with Mindy. $180

  • 7 PM Cardio Barre with Sara. $180

Wednesdays (November 2nd, 9th, 16th, 23rd, 29th.December 7th):

  • 8:15 AM MELT Neurostrength with Dolores. $180

  • 5:30 PM Hip & Hamstring Mobility with Mindy. $180

  • 5:30 PM Row, Reform, Resist with Dolores. $180

Thursdays (November 3rd, 10th. December 1st, 8th, 15th, 22nd):

  • 7 AM Box & Bikes with April. $180

Fridays (November 11th, 18th. December 2nd, 9th, 16th):​

  • 8:15 AM Total Body Conditioning with April. $150 

Saturdays:

  • 8:15 AM MELT Neurostrength with Dolores. $150 (November 5th, 12th, 26th. December 10th, 17th)

  • 12 PM Intro to Silks SGT Sign Up *3-4 people must sign up* with Lydia. $180 (November 12th, 19th, 26th. December 3rd, 10th, 17th)

  • 1:15 PM Level 1 Silks SGT Sign Up *3-4 people must sign up* with Lydia. $180 (November 12th, 19th, 26th. December 3rd, 10th, 17th)