Please call 919-660-6660 for upcoming program dates or join our mailing list to receive weekly program updates to your inbox! 

 

Balance Programming: 

 

Balance Level 1 Program 

This program combines theoretical information including osteoporosis, reducing risks for falls, fear of falling, etc. with functional exercises targeting different goals such as going from sitting to standing, reaching to overhead objects and passing obstacles.  Educational materials included.   

Each session meets once weekly for 6-weeks. 

Who is it for?   

This program is designed for anyone who can walk and sit independently.     

Pricing: $70 members, $77 for non-members 

 

Balance Level 2 Program 

This program combines high level exercises including unstable surfaces, multiple direction movements and more.   

Each session meets once weekly for 6-weeks. 

Who is this for? 

This program is for those who’ve graduated from the Level 1 program, or for those with advance balance skills (able to transition from lying on the floor to standing without assistance).   

Pricing: $70 members, $77 for non-members 

 

Balance Maintenance Program 

The Balance Maintenance class is an on-going program paid monthly.  This class is for any Balance Level 2 Program graduates. 

Pricing: $15 per month for weekly classes.     

 

WOW (Women On Weights) 

 

WOW: Resistance Machines 

This small-group program utilizes resistance machines in order to create two full-body workouts that are tailored to each unique individual.  Education on the Atlantis stretch station is also included in this program.  Educational handouts included. 

Each session meets once weekly for 3-weeks.  Limit 6 participants. 

Who is this for:

Any woman who isn’t currently doing resistance training, isn’t seeing results with their current resistance training program, or wants to build confidence in their knowledge and practice. 

Pricing: $40 members, $45 non-members 

 

WOW: Small Resistance Equipment 

This small-group program utilizes small resistance equipment, including but not limited to free weights, exercise bands, medicine balls, weighted bars, slam balls, stability balls, and gliding discs to enhance your full body workout.  Educational handouts are included.  Ways to improve balance is also addressed.  

Each session meets once weekly for 3-weeks.  Limit 6 participants. 

Who is this for:

Any woman who isn’t currently doing resistance training, isn’t seeing results with their current resistance training program, or wants to build confidence in their knowledge and practice. 

Pricing: $40 members, $45 non-members 

 

WOW: Body Weight Exercise 

This small-group program utilizes body weight exercises to enhance your current resistance training routine.  This program also provides education on the various cardiovascular equipment that’s available to you and discusses ways to increase cardiovascular endurance.  Educational handouts are included.  Participants need to be able to go from standing to lying down positions in this program.   

Each session meets once weekly for 3-weeks.  Limit 6 participants. 

Who is this for:

Any woman who isn’t currently doing resistance training, isn’t seeing results with their current resistance training program, or wants to build confidence in their knowledge and practice. 

Pricing: $40 members, $45 non-members 

 

 

Strength & Endurance Programs 

Machine Strength Training 101 

This small-group program utilizes resistance machines in order to create two full-body workouts that are tailored to each unique individual.  Education on the Atlantis stretch station is also included in this program.  Educational handouts included. 

Each session meets once weekly for 3-weeks.  Limit 6 participants. 

Who is this for:

Anyone who isn’t currently doing resistance training, isn’t seeing results with their current resistance training program, or wants to build confidence in their knowledge and practice. 

Pricing: $40 members, $45 non-members 

 

Small Equipment Strength Training 

This small-group program utilizes small resistance equipment, including but not limited to free weights, exercise bands, medicine balls, weighted bars, slam balls, stability balls, and gliding discs to enhance your full body workout.  Educational handouts are included.  Ways to improve balance is also addressed.  

Each session meets once weekly for 3-weeks.  Limit 6 participants. 

Who is this for: Anyone who isn’t currently doing resistance training, isn’t seeing results with their current resistance training program, or wants to build confidence in their knowledge and practice.  Participants need to be able to go from standing to lying down positions in this program.   

Pricing: $40 members, $45 non-members 

 

Kettlebell Programming 

Kettlebell Level 1 

This program is an introductory strength training program where participants perform and learn how to develop a strength training program using Kettlebells.   The Kettlebell Level 1 program guides you through a series of basic kettlebell movements that promote muscle growth, toning, and weight loss in a safe environment. The program also promotes exercise variety and works on myofascial release to assist with overall fitness performance.  This program is limited to 12 participants for more personal attention. 

Each session meets once weekly for 6-weeks.   

Who is this for: Anyone who wants to safely learn how to use Kettlebells and incorporate them into their strength training routine. 

 

 

Kettlebell Level 2 

This program is an advanced strength training program where participants perform and learn how to develop a strength routine with a combination of aerobic activities using kettlebells.  The Kettlebell Level 2 program builds off of the Kettlebell Level 1 program by reinforcing the basic kettlebell movements in a fast pace setting.  The Kettlebell Level 2 program also guides you through a series of advance kettlebell movements that promote muscle growth, toning, metabolic training and weight loss in a safe environment. The program is limited to 8 participants for more personal attention. 

Each session meets two times weekly for 4-weeks.   

Who is this for:  Any participants who have successfully completed the Kettlebell Level 1 program.  

 

 

Get Up & Go 

‘Get Up and Go’ get your workout in first thing in the morning.  This early morning HIIT (High Intensity Interval Training) program includes small group training in a class setting with a focus on heart rate and high-intensity intervals.  Each class varies including basic strength training, plyometrics, cardio, core, circuit, cycling, Tabata, kettlebells and more. 

Each session meets Mondays and Wednesdays from 6:15-7:15am for 4, 6, or 8-weeks. 

Who is this for: Anyone looking for a fun, challenging early morning workout. 

Pricing: Variable depending on program length.