Fitness Training and Consulting Services

Training Overview

At 7:24 Fitness on the Rock, we believe that each and every exercise and component of the training program should have a reason. Movement patterns aren’t just randomly thrown in; they are programmed to ensure that all movements are covered adequately each week. 

The way movements are combined is also changed to continue challenging and stimulating the members so they get the best results. Periodization is applied to the workouts to help avoid plateaus but also designed to give the members adequate recovery to help avoid injury and get the most out of their programs. Nothing can be left to chance if we want our members to get the best results!

Personal Training

1 on 1

Semi-Private Training

2-4 people

Looking for a little more attention? In the Semi- Private setting, we will place you in the proper level of training for your goals and concerns. During your training sessions, you will meet with one of our certified coaches in our Semi-Private format (2-4 people). In this personalized setting, you will be exposed to in-depth instruction while focusing on your specific goals. It’s just as good as private personal training at a fraction of the cost with the added motivation of your workout partners.

Small Group Training

Foundations

Foundations: You can’t build a great home without a solid foundation. Fitness is similar to your home in that you first need to establish proper movement and a base level of conditioning before beginning to build more advanced layers of fitness. With a challenging, full-body program, Foundations will ensure that you avoid injury, make progress at your pace and begin the path to success.

Afterburn

Afterburn: Are you ready for something different? Many people strength train with weights while others do cardio or aerobics – somewhere in-between is Afterburn, the ultimate fat loss workout. Some of the tools and techniques may seem new to you, but many have been around for over 100 years! Not only will you burn up to 1,000 calories an hour, you will continue to burn fat and calories up to 48 hours after your workout is complete. Hence the name…Afterburn!

Industrial Strength

Industrial Strength: Want to get stronger, slimmer and more athletic? Industrial Strength is the solution. Working with heavier loads and less reps means more strength without bulk. This program combines old school tools with modern science to provide you with the fastest path to better strength and conditioning.

Burn X

Are you ready for something different? Many people strength train with weights while others do cardio or aerobics – somewhere in-between is Burn-X, the ultimate fat loss workout. Burn-X is like Afterburn’s sister! Some of the tools and techniques may seem new to you, but many have been around for over 100 years! Not only will you burn up to 1,000 calories an hour, you will continue to burn fat and calories up to 48 hours after your workout is complete. 

Large Group Training

Total Body Sculpt

Dynamic yoga movements mixed with mat Pilates, barre work, using bodyweight and light dumbbells.

Sweat

A form of high-intensity physical training in which periods of activity are alternated with shorter periods of rest, resulting in a fun and intense heart pumping workout.

Fit & Fun

Before beginning to build more advanced layers of fitness, you first need to establish proper movement and a base level of conditioning. With a challenging, full-body program, Fit & Fun will ensure that you avoid injury, make progress at your pace and begin the path to success. This class is great for beginners, but also will challenge the more advanced fitness person.

Tone & Tighten Tabata

Tone & Tighten Tabata: A form of high-intensity physical training in which very short periods of activity are alternated with shorter periods of rest, resulting in a fun and intense heart pumping workout.

Yoga

Lite flow Yoga

This class is for all levels. We will weave lite flows into a gentle practice. This class is great for those who like more active poses.

Vinyasa Yoga

Faster pace flowing through postures with your breath. Includes sun salutations.

Chair Yoga

Combination of chair yoga and barre work to help with lengthening and strengthening muscles while gaining balance. 

Gentle Yoga

Gentle Yoga – This class is a gentle practice with light active poses, suitable for all levels.