Rock City Fitness

Group Training Programs

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Rev

This class is a high-energy workout that is fun and effective. Workouts will challenge your entire body with unique and creative exercise combinations. Boost your metabolism, burn body fat and tone up with workouts that focus on heart rate, intensity and total body movements. Classes last 30-45 minutes. (Intermediate/Advanced)

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Strong

This resistance training-based class features a "WOD" that challenges your entire body. Workout structure changes on a weekly basis but always includes core, upper and lower body exercises. This class utilizes the full spectrum of traditional and cutting-edge training equipment and exercises. This class is great for new and experienced exercisers alike. Classes last 30-45 minutes. (Beginner/Intermediate)

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Rocket

This multi-level circuit training class is designed to improve core, balance, strength and overall conditioning. Workouts will utilize stability balls, dumbbells, medicine balls, TRX, kettlebells, battle ropes and much more. This is a great workout to increase fitness while keeping the pounding to a minimum. Classes last 30-45 minutes. (Beginner/Intermediate)

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FAST

This class is our most challenging workout format and is designed to produce peak fitness and performance. FAST classes feature a warehouse gym-style "WOD" challenges. This workout is perfect for athletes or those who are experienced and want to break out of the normal training mold. Workouts include core training, speed, agility, quickness, timed challenges and weight lifting. Classes last 30-45 minutes. (Intermediate/Advanced)

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Group training is a great option for those who are looking for max affordability and awesome motivation. Rock City Fitness offers a variety of group training formats: Rocket, Rev, Strong and FAST. Rocket is multi-level timed circuit training. Rev is more advanced rounds and reps based total body conditioning. Strong is multi-level, sets and reps based resistance training. And FAST is high intensity WOD training.

1 On 1 Training Programs

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Transform

This plan is designed for weight loss, improved body composition and appearance transformation. This plan helps create a healthy new lifestyle and is sensitive to your experience, health considerations, and fitness level. We use a stage training process developed specifically for weight management clients. Transform will help you improve overall health, energy, strength, endurance and confidence. We can help you create a new you, inside and out! This program will include a registered dietician-designed nutrition plan. Clients will also learn to utilize current technology tools and nutritional supplements specific to their goals.

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Restore

This plan is designed to restore overall function and physical conditioning. This plan is perfect if it's been a while since you've had a regular exercise program or you are transitioning from physical therapy. Or maybe you are just feeling some aches and pains or a lack of energy. This workout plan gets you off the "sidelines" and into the action. Restore emphasizes improving energy, endurance, flexibility, muscle balance, core stability, posture and coordination. Clients will also learn to utilize current technology tools and nutritional supplements specific to their goals.

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Flex

This plan is designed for the client with intermediate experience and wants to get in better shape. This plan can also help you get ready for a special event such as a 10k or wedding. It's great for clients who need extra motivation and accountability to stay on track with fitness goals. Flex is a classic fitness training plan with a unique Rock City Fitness edge. This plan emphasizes core strength, building muscle, increasing strength, burning body fat and cardiovascular fitness. Clients will also learn to utilize current technology tools and nutritional supplements specific to their goals.

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Max

This plan is designed for the more experienced client who wants to take their training to a whole new level. This plan is perfect for amateur and professional athletes or the serious weekend warrior. It's also great training to prepare for physical readiness testing, obstacle course racing or longer road races such as a marathon. Max will help you achieve top level fitness and performance. This plan emphasizes speed, agility, quickness, muscle power, total body strength, and high intensity interval training. Clients will also learn to utilize current technology tools and nutritional supplements specific to their goals.

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1 on 1 training offers the most personal experience, with exercise and nutrition programs tailored to your specific goals. We offer four unique 1 on 1 training plans: Restore, Transform, Flex and Max. Our 1 on 1 training programs are designed to be used stand alone or in conjunction with each other to further customize the training experience and achieve additional goals. 1 on 1 training programs are offered as private (1 client) or semi-private (2-4 clients). Training sessions are scheduled individually by appointment and last 45 minutes.

Group Training Programs

Rev

Strong

Rocket

FAST

1 On 1 Training Programs

Transform

Restore

Flex

Max

Additional Services

Personal Training

Group Training