YOUR STRONG

YOUR STRONG builds strength and conditioning through varied and functional workouts. You will learn fundamental lifting techniques, build power, and improve stamina by working a different part of your functional strength or conditioning each workout. Our goal is to build a body that’s capable of practically anything and everything.

  • This class is for all levels of fitness to develop strength and power in a safe, non-competitive environment.
  • Includes a wide variety of functional movements into a timed or scored workout.
  • Movements include pull-ups, squats, push-ups, weightlifting, gymnastics, running, rowing, and a host of other movements.
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YOUR MOBILITY

In order to unlock the full range of athletic potential and perform movements safely and efficiently you need to be able to move through a full range of motion and create stability in end-range positions. This workout will help achieve better range of motion, improve performance, and build stability.

  • Expect to use a variety of implements and techniques to accomplish a lot of work!
  • Our primary tools will be foam rollers, bands, lacrosse balls and mats, but active release therapy can make use of any equipment or object that can get into the right nooks of the body.
  • Trigger point work and static stretching will make up the bulk of the class as we move from one problem area to the next.
  • An excellent option as active recovery on your rest days or as a second helping to an earlier workout because of its extremely low-intensity nature.
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YOUR FIGHT

Get ready to burn fat, reduce stress and tone up by punching and kicking real heavy bags. YOUR FIGHT is the number one fat-burning, cardio workout, with up to 1000 calories burned during a one hour class. Whether you have previous kickboxing experience or you’ve never hit a bag in your life, you’ll fit right in. Many of our members had not practiced kickboxing before stepping into our gym, and now they can’t imagine their lives without it.

  • 2 minute rounds include heavy bag work, focus pads, and kick shields
  • No experience required. All classes are customized for both new and experienced friends.
  • Using focus pads you and a partner will work through fun combos including jabs, crosses, kicks, hooks, and elbows.
  • A great way to burn calories and reduce stress.
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WORKOUTS
BUILT FOR YOU
AND BUILT BY YOU

You choose your own adventure

YOUR MOBILITY

Why mobility?

In order to unlock the full range of athletic potential and perform movements safely and efficiently you need to be able to move through a full range of motion and create stability in end-range positions. Over time poor movement, injury, and stationary positions cause our tissues to change and shorten, often resulting in decreased mobility. In North American society the primary impairments are at the shoulder, hip, and ankle.

What happens in a class?

Our mobility class combines soft tissue work with static stretching and stability work to unlock range of motion and improve positioning.

Expect to use a variety of implements and techniques to accomplish a lot of work! Our primary tools will be foam rollers, bands, lacrosse balls and mats, but active release therapy can make use of any equipment or object that can get into the right nooks of the body.

Trigger point work and static stretching will make up the bulk of the class as we move from one problem area to the next.

This class has a strong educational component, as the skills and techniques you learn can be used at home on an ongoing basis to address soreness and problem solve any nagging issues.

YOUR STRONG

What is a YOUR STRONG workout about?

YOUR STRONG builds strength and conditioning through varied and functional workouts. You will learn fundamental lifting techniques, build power, and improve stamina by working a different part of your functional strength or conditioning each workout. Our goal is to build a body that’s capable of practically anything and everything.

This workout is for all levels of fitness and is scaled to your ability. YOUR STRONG is beneficial for all ages, abilities, and fitness levels as it builds the foundation to perform the basic movements, and functions required to do life. Our amazing and motivating “Crossfit” certified coaches spot and coach to ensure your form is correct and that you are training safely and within your abilities.

What happens in a class?

Our YOUR STRONG workouts consist of the following format:
Dynamic warm up – You’ll spend the first 10-15 minutes warming up with jumps, jumping jacks, jump rope, squats, push-ups, lunges, pull-ups, etc. You will also do some functional movements, stretches, and mobility work that compliment the movements you’ll be doing in the workout that day.
Skill/Strength work – If it’s a strength day, then you’ll work on a pure strength movement (like squats or deadlifts). If it’s not a strength day, then you’ll work on a skill and try to improve, like one-legged squats or pull-ups.
WOD – the workout of the day. This is where you’ll be instructed to do a certain number of reps of particular exercises as quickly as possible, or you’ll have a set time limit to do as many of a certain exercise as possible.
Cool down and stretching – Either as a group, or you’re allowed to stretch out on your own.

 

YOUR FIGHT

What makes YOUR FIGHT such a great workout?

At City Fit Shop, get ready to burn fat, reduce stress and tone up by punching and kicking real heavy bags. YOUR FIGHT is the number one fat-burning, cardio workout, with up to 1000 calories burned during a one hour class. Whether you have previous kickboxing experience or you’ve never hit a bag in your life, you’ll fit right in. Many of our members had not practiced kickboxing before stepping into our gym, and now they can’t imagine their lives without it.

What happens in a workout?

All workouts start with a warm-up of skipping, dynamic stretching, and maybe some jumping jacks... just for fun. It does vary so don't expect the same warm-up every week.

Once warmed up you will do a combination of heavy bag drills which include basic combos such as "jab, cross, hook, building to more complicated combinations based on your experience. The coaches will walk you though all the movements so you feel comfortable and safe performing the movements. You never have to do anything you are not comfortable with.

You will also have fun doing focus pad work with a partner, or using a kick shield to practice your kicks. The movements vary from class to class but can include hooks, front kicks, round kicks, etc.

The rounds are typically 2 minutes of work, 30 seconds rest but depending on the drill may change slightly.

This workout is designed to give you a great workout and teach you some fundamental kickboxing techniques at the same time. Leave the gym feeling more confident and strong.

WORKOUT F.A.Q

First time visitors have a couple options for trying us out:

  • Discounted single drop-in. You get 25% off your first visit.
  • 2 Week Unlimited Trial. You can try out as many workouts as you want for $49.99.

If you are still on the fence try the drop-in. If after you really want to give us a go you can upgrade to the 2 Week Unlimited Trial and we'll deduct the drop-in rate from the price.

We ask that if you can't make it to email us at coach@cityfitshop.com or cancel your class online within 4 hours of the workout. We just want to ensure another member has an option to join. If it's less than 4 hours notice you may lose your visit.

We DO NOT have child care but we have a sitting area available with TV for children 3 years and older. We also have a gated play space in the gym for toddlers 2 and under during daytime workouts. Bring some toys, an ipad, or some snacks and let the kids hang out while you work out.

We also have kids workouts that run at the same time as adult workouts. Check our schedule and register your child for workouts too! It can be a family affair. We do have family discounts as well.

You are required to supervise your children at all times to ensure they are safe.

We DO NOT have child care but we have a sitting area available with TV for children 3 years and older. We also have a gated play space in the gym for toddlers 2 and under during daytime workouts. Bring some toys, an ipad, or some snacks and let the kids hang out while you work out.

We also have kids workouts that run at the same time as adult workouts. Check our schedule and register your child for workouts too! It can be a family affair. We do have family discounts as well.

You are required to supervise your children at all times to ensure they are safe.

Our amazing certified coaches can provide modifications and options to allow you to get a workout in without compromising healing. If a Dr. has provided the go ahead to resume exercise we can help!

Absolutely not! We want to get you in here so we can show you how. We have progressions for all levels and abilities. Our goal is to have every workout be motivating and fun.

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