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Small Group Training

FREE Online SGT Classes Fall Session 2

All online SGT classes will be free for SRC/Chinook members and non-members for the Fall Semester.  Please note that for online classes the zoom link with be sent to you once you have registered.  

Small group training offers you a variety of ways to meet your fitness goals. Have you thought about working with a trainer, but prefer working out with other people? Or, do you like that you can offset some of the cost associated with working alongside a personal trainer by training with other participants? Then maybe small group training is for you.

Fall Session 2 2020 Small Group Training (October 19 - November 22)

*Note, Online classes will run until December 13.

Class Dates Location times *Member/Non Member Instructor Item ID #
Intro to Olympic Weightlifting 10/19-11/22 Chinook B40 M/W 3:00-4:00 PM $50.00 Deep M 46458
Women on Weights (SRC) 10/19-11/22 SRC WR Tu/Th 5:30-6:30 PM $50.00 Amanda H 46453
Intro to Weight Training 10/19-11/22 SRC WR M/W 6:30-7:30 PM $50.00 Devon T 46462
Intro to Power Lifting 10/19-11/22 Chinook B40 M/W 6:45-7:45 PM $50.00 Steven F 16579
Intro to Strongman Training  10/19-11/22 Chinook B40 Tu/Th 3:00-4:00 PM $50.00 Julius R 46456
Warrior Fitness Training 10/19-11/22 Chinook B40 Tu/Th 6:45-7:45 PM $50.00 Steven F 46451
Backpack Fitness 10/19-12/13 Online Tu/Th 2:00-3:00 PM Free/Free Xiaerzhate A 46457
Women on Weights: At Home Edition (1) 10/19-12/13 Online M/W 6:00-7:00 PM Free/Free Liza S 46461
Women on Weights: At Home Edition (2) 10/19-12/13 Online  Tu/Th 6:00-7:00 PM Free/Free Liza S 46452
Intro to At-Home Fitness (1) 10/19-12/13 Online Tu/Th 7:00-8:00 AM Free/Free Xiaerzhate A 46464
Intro to At Home fitness (2) 10/19-12/13 Online M/W 5:45-6:45 PM Free/Free Eddie R 46460
Warrior Fitness Training Online  10/19-12/13 Online Tu/Th 4:00-5:00 PM Free/Free Ryan N 46455
Athletic Skills (Online) 10/19-12/13
Online M/W 3:30-4:30 PM Free/Free Devon T 46459

*Only members can access in person classes.  Non Members & Members may both use online classes.

Warrior Fitness Training (Online) 

Warrior Fitness Training (Online) is a virtual based strength and conditioning course designed to teach the fitness fundamentals utilized by military, law enforcement, firefighters and first responders! This class will focus on high intensity calisthenics, endurance training and body weight conditioning.  The course will emphasize using house hold items, gymnastics, mobility drills, stair runs, speed drills, and more!  

Athletic Skills (Online) 

Speed, power, agility, reaction, and quickness (SPARQ) are the skills one needs when playing competitive field and court sports that involve multi-directional speed.  This 6 week online training course focuses on the development and optimization of each of these factors in order to increase your athletic potential.  In light of COVID-19 the Instructor has morphed this course to an at home format.  Typically we use equipment such as ladders, hurdles, parachutes and so on, but the at home edition will focus on body weight movements and using house hold items to mimic the aforementioned equipment.

Women on Weights at Home Edition (Online)

Learn how to develop your own at home fitness programs in a non-intimidating online atmosphere. Designed just for women, learn the basics of fitness programming to develop strength at home and the healthy benefits that adding muscle can do for you in this 7 week course. Led by a certified personal trainer, Women on Weights at Home will show you how to properly conduct and create at home based exercise programs.  Each week you will be introduced to new movements, workout schemes, and strategies using basic house hold items to increase your fitness capacity.

Intro to at Home Fitness (Online)

Designed for those who are new to working out at home.  Participants will learn how to develop at-home fitness programs by practical application.  After completing this course participants will leave feeling confident in how to effectively create home based workout out routines.  The class is led by a nationally certified personal trainer who will show you how to properly conduct home-based exercise programs.  Each week you will be introduced to new movements, workout schemes, and strategies using basic house hold items to increase your fitness capacity.

Backpack Fitness (Online)

This course is designed for those who are looking for a way to complete resistance training at home with little to no equipment. Instead of Barbells and Dumbbells we will be using backpacks and those dusty textbooks we tend to buy and never use (just kidding.... kind of). Throughout this course participants will be introduced to various total body routines using an Every Minute On the Minute (EMOM) format. Come prepared with a safe, intact backpack and some books to improve your active lifestyle.

Warrior Fitness Training

Warrior Fitness Training is a strength and conditioning program designed to teach fitness fundamentals that have been used by military, law enforcement, firefighters and first responders! This Small Group Training class will focus on high intensity body weight cardio, calisthenics, endurance training and body conditioning. The Course will emphasize kettlebells, climbing and battle ropes, gymnastics, mobility drills, stair runs, buddy carries, speed drills, and sled pushes. All designed to develop teamwork and camaraderie within the group.  Each Warrior Fitness Training course will be conducted by a certified Tactical Strength & Conditioning Facilitator (TSAC) through the National Strength and Conditioning Association (NSCA).

Athletic Skills

Speed. Power. Agility. Reaction. Quickness  These are the skills one needs when playing competitive field and court sports that involve multi-directional speed. This 7 week training course developed by an NSPA Certified Speed and Agility coach will focus on the development of each of the 5 aforementioned factors in order to increase your athletic potential. 

Women on Weights

Experience the weight room in a non-intimidating atmosphere. This 7-week course is designed just for women who may be new to using our weight room facilities. You will learn the basics of weight training and the healthy benefits that adding muscle can do for you while learning all about the weight room and the equipment to help you to your goals.

Introduction to Powerlifting: Tier 1

Develop a strong foundation with this 7-week course that will teach how to properly develop full body strength through weight training. The class will focus on developing the bench press, back squat, and deadlift. Over the duration of this class you will learn proper form, how to set up a strength training program, and become prepared to step into the powerlifting world whether the goal be competition or recreational.

Powerlifting: Tier 2

The Tier 2 Power Lifting course is a continuation of the Tier 1 course and is a small, group-based 7 week (12 session) training that focuses on strength adaptations though a strategically designed linear or undulating periodization program created by one of our nationally certified personal trainers.  The focus of the program will be using intermediate to advanced techniques to enhance the three main compound lifts; the bench, the squat, and the deadlift.  Each individual in the group will work at their own ability to achieve strength goals in each lift in a safe and strategic manner based on their own percentages. 

Introduction to Weight Training

This 7-week course is designed for those who are new to the weight room.  Participants will learn the basics of weight training, how to navigate a weight room, how to use all the equipment, and more.  After completing this course participants will leave feeling confident how to effectively use the weight room and design their own workouts.

Introduction to Olympic Weightlifting: Tier 1

This 7-week course meets twice a week and gives you a strength and conditioning program focused on the clean & jerk, and the snatch. You will learn how to perform these movements, and learn why this is an Olympic sport.  A foundation of squatting, pressing, and lifting will also be included in this program.

Olympic Lifting: Tier 2

The Tier 2 Olympic Lifting course is an 6 week course that meets twice a week and is reserved for those who have already completed the Tier 1 class, or those who have experience with the Olympic Lifts (Clean, Jerk & Snatch).  Those wishing to join the Tier 2 course need to show proficiency in each of the lifts as basic technique will not be taught in this section. Rather, participants will be put through intermediate to advanced training programs (depending on the level of the group as a whole) based on the Olympic Lifts.

Introduction to Strongman Training: Tier 1

Intro to Strongman is an 7-week course that meets twice a week and don’t let the name fool you, Strongman is open to all genders of all fitness levels. The course will introduce you to functional strength lifts associated with Strongman and Strongwoman competitions around the world.

Strongman Event Training

FOR PATRONS WHO HAVE COMPLETED THE INTRO TO STRONGMAN COURSE OR CAN DEMONSTRATE ADVANCED KNOWLEDGE OF STRONGMAN LIFTS. Are you training for a competition? Do you want to get functionally stronger? Do you dream of pulling a semi-truck or lifting an atlas stone? Look no further! The Advanced Strongman Class is an open-rec formatted class for those wanting to practice and train advanced strongman/strongwoman lifts under the supervision of an American Strongman Corporation certified trainer. All strongman equipment will be available for use each class.

Cougar Card

ALWAYS bring your Cougar Card to class for check in purposes.  Accessibility: Reasonable accommodations are available with adequate prior notification.  Contact Joanne Greene or Jeff Elbracht at 335-9669 for more information.  Refund Policy: With receipt or proof of purchase, our refund policy is: full refund given within six days after the start of class, 50% refund within thirteen days after the start of class.  No refund will be given after 13 days of the start of class. 

Class Cancellation

To keep costs low, all classes are assessed for cancellation at the end of the first week of the session.  Participants in classes with low enrollment will be given the option of a full refund or transfer into another class.