Training

YOUTH STRENGTH AND CONDITIONING

spring SESSION IS WELL UNDER WAY AND THE KIDS ARE MAKING HUGE STRIDES! AS spring SESSION NEARS AN END (May 30th) we’re gearing up for our busiest time of year. the summer session promises to be an invaluable experiece for any athlete wanting to prepare for fall sports. space will be limited, so please register early.

THIS IS THREE + DAY PER WEEK STRENGTH AND CONDITIONING PROGRAM DESIGNED FOR ORCAS STUDENT-ATHLETES TO PREPARE THEM FOR THE RIGORS OF HIGH SCHOOL ATHLETICS. OUR PROGRAM IS CUSTOMIZABLE FOR ALL ABILITIES AND BEST SUITS MIDDLE AND HIGH SCHOOL LEVEL ATHLETES. THE PROGRAM FOCUS IS INJURY PREVENTION AND IMPROVING OVERALL ATHLETICISM. tHIS INCLUDES MOVEMENT CAPACITY, STRENGTH, SPEED, POWER, CHANGE OF DIRECTION, AND THE DEVELOPMENT OF SPORT SPECIFIC ENERGY SYSTEMS SO YOU'RE READY TO PERFORM WHEN THE SEASON STARTS! PRIOR TO STARTING THIS PROGRAM, ATHLETES WILL BE ASSESSED FOR MOVEMENT CAPACITY AS WELL AS SEVERAL ATHLETIC PERFORMANCE MEASURES. WITH THIS INFORMATION WE CREATE COMPREHENSIVE ATHLETE PROFILES USED TO CREATE PROGRAMS THAT WILL BUILD UPON THOSE ATTRIBUTES, TRACK OUR PROGRESS THROUGHOUT THE PROGRAM, AND KEEP OUR ATHLETES SAFE.

THE PRICE IS A FLAT RATE FOR EACH 3 MONTH SESSION. PAYMENT PLANS OR SCHOLARSHIPS ARE AVAILABLE ON A CASE BY CASE BASIS.

TRAINING SCHEDULE:      7:00AM MONDAY, TUESDAY, THURSDAY, FRI

*prices subject to washington state sales tax

*prices subject to washington state sales tax

Adult Athletic development

This one hour class is designed for working professionals who maintain an active lifestyle. Many members of this class actively participate in recreational and adult competitive athletics. Abilities and experience range from individuals who have never participated in sports to former collegiate athletes.  Unlike many bootcamps or other group fitness classes, we offer a unique level of individualization in a group setting. In addition, unlike any one-off workouts, this is a program designed for the participants to continually progress and build off previous achievements. Each day, week, and month is designed for each participant to build off what they did in the previous block as well as prepare for the next block of training. INCLUDED IN THIS MEMBERSHIP ARE 6 INBODY BODY COMPOSITION TESTS PER YEAR.

TRAINING SCHEDULE:      5:00pm Monday and Thursday

                                     10:30am TUESDAY AND friday

*prices subject to washington state sales tax

*prices subject to washington state sales tax

Semi-Private Personal Training

Semi-private personal training is our most popular option and also offers the most flexibility and individualization. Sessions typically last one hour but can be arranged UP TO 90 MINUTES. SESSIONS ARE CAPPED AT THREE PEOPLE PER HOUR IN ORDER TO PROVIDE EACH CLIENT WITH A HIGH LEVEL OF DETAIL. yOUR PROGRAM WILL BE WRITTEN BASED ON YOUR GOALS AND INDIVIDUAL NEEDS. tRAINING BLOCKS OR CYCLES TYPICALLY RUN 3-8 WEEKS AND ARE DESIGNED TO PREPARE YOU FOR THE UPCOMING BLOCKS OF TRAINING. tHIS ALLOWS US TO CONTINUALLY AND SYSTEMATICALLY PROGRESS TOWARD YOUR GOALS AND BEYOND. INCLUDED IN THIS MEMBERSHIP ARE 12 INBODY BODY COMPOSITION TESTS PER YEAR.

AvailabilIty: by appointment Monday, Tuesday, Thursday, Friday

*prices subject to washington state sales tax

*prices subject to washington state sales tax

olympic weightlifting

this group is dedicated to individuals looking to learn and develop proficiency in the olympic lifts (snatch and clean & jerk). the class is capped at fOUR people, so space is very limited and is first come first serve. in this program we offer a unique level of individualization in a team like setting. Individualization is based on experience, a thorough assessment of your movement quality, and any limitations you may have. this class is for individuals who are serious about competing in the olympic lifts. because of the approach, and requirements of the participants, There is an 80% attendance requirement to retain your spot on this team. practice typically lasts anywhere from 45 minutes to 90 minutes.

training schedule:     11:30am tuesday and friday

                                    3:00pm monday and thursday

                                   *additional sessions may be added/ required

*prices subject to washington state sales tax

*prices subject to washington state sales tax

Online programming

when you sign up for online programming you can choose anywhere from one to four workouts per week which can be used by themselves or in conjunction with your regular training at lift. this is a great option for you if you would like to keep a more individualized approach to your training, however budget or time constraints don't allow you to attend as frequently as you'd like. online programming begins with a thorough assessment at the gym and we will discuss desired outcomes. based on the assessment and our discussion you will be provided with a monthly program geared toward those goals. Each workout comes in an easy to read format with every detail provided. this includes exercises, videos and detailed instruction on how to properly perform the exercises, reps, sets, weight selection, tempo, and even prescribed rest periods. You will have a purpose for every second you're in the gym, and if you ever need help along the way, we'll be here to provide it.

*prices SUBJECT TO washington state sales tax