Fitness Training and Consulting Services

Personal Training

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Choreographed Workouts


Instead of listening to music, you become the music in this exhilarating full-body workout that combines cardio, conditioning, and strength training with yoga and pilates-inspired movements. Using Ripstix®, lightly weighted drumsticks engineered specifically for exercising, POUND transforms drumming into an incredibly effective way of working out.

Designed for all fitness levels, POUND® provides the perfect atmosphere for letting loose, getting energized, toning up and rockin’ out! The workout is easily modifiable and the alternative vibe and welcoming philosophy appeals to rockstars of all ages and abilities.


Piloxing SSP

With the pilates component, you’ll notice stronger, longer and leaner muscles, improved flexibility, better muscle control and better coordination.
Boxing provides you with stronger and more powerful arms, shoulders and back and the mental empowerment of how strong you really are.
The dancing produces happiness-inducing endorphins in your body and gets your metabolism going into overdrive.


Taking place at the barre, this workout incorporates the slow leg work concept of barre which improves
balance, leans muscles and strengthens joints, but adds a little flair by adding overall body strength
(upper, lower and core) as well…a definite step up from the typical barre class.


FUSION is a fun combination of several fitness disciplines (dance, boxing, barre, aerobics, pilates, etc) to create a unique full body workout with each class.  Simple, easy to follow, cardio movements mixed with light weights….all choreographed to leave you with a smile on your face and a song in your head.


The MIX by PILOXING® is based on commercial dance. Dance is one of the truly universal things that bring people together.  It’s one of the most accessible way to exercise, because there are no barriers. You don’t have to be flexible and you don’t have to have perfect rhythm.  Dancing is about having fun and expressing joy. Dancing speaks for itself, and so does the positive impact it has on your body, mind, and soul. Even if you don’t get the rhythm, the rhythm gets you.


PILOXING® Booty is a concentrated workout focused on developing and toning your glutes to stabilize and strengthen your body.  With a focus shift from cardio to targeted muscle work, PILOXING® Booty lifts, strengthens and defines that backside. You will target the glutes from multiple planes (standing, hands and knees, lying on your back or side and more) while involving your core stabilizers and the assisting muscles like your quads and hamstrings, giving you a full body workout.


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.

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!

Group Training

2-8 people

Group 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

 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.

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.

Small Group Personal Training

 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.

Small Group Training

2-4 people