Fitness Training and Consulting Services

Personal Training
Personal Training

1 on 1

  • One-on-one
  • 30-60-minute sessions
  • Upper-level price point for members with specific goals, injuries, and those who do not prefer to work in groups.
  • Highly customizable to benefit anyone from an experienced athlete to a novice senior and anything in between.
  • The one-on-one environment allows the trainer complete freedom to focus on form, technique and any other individual needs of the client.
Small Group Training
Small Group Training

2-4 people

  • 2-4 people per session
  • 30-60 -minute sessions
  • Mid-level price point for members with specific goals, injuries, and those who do not prefer to work in larger groups.
  • Customizable to benefit anyone from an experienced athlete to a novice senior and anything in between.
  • The smaller group environment allows the trainer more freedom to focus on form, technique and any other individual needs of the client.
Team Workouts
Team Workouts

2-8 people

  • 2-8 people per session
  • 60-minute sessions
  • Conducted in a circuit format – timed intervals with varying work to rest ratios
  • Low-level price-point for those seeking coaching, support, and accountability

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!

Also, we know that results are key, but we also believe there needs to be friendship, camaraderie and fun! We want people to work out hard, but we also want them to enjoy being in the gym with us. At our gym, people are smiling and laughing on their way in and out. They “high five” as they’re going out and tell the people coming in what’s in store for them. We are family!

Training Descriptions

  • 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: 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: 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.
  • Hatha Yoga: A gentle class could include some vinyasa flow, but the point is not to raise your heart rate or try to get your leg behind your head. It's to truly tune into your body and your breath. Expect prop-supported postures with an emphasis on stretching.
  • Small Group Personal Training: Looking for a little more attention? In the Small Group 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 Small Group 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.