Group Fitness Guidelines and Policies
Please note: class schedule and /or Instructor is subject to change without notice. Instructors reserve the right to ask anyone entering a class late to engage in an alternative exercise. Classes will end 2-3 minutes before the posted end-time, and the proceeding class will begin 2-3 minutes after the posted start-time (allowing for a 5-minute transition).
ABSolution – An “express” workout for the core targeting the abdominals & back. Members may drop in for this 15-minute or 30-minute guided workout to improve trunk strength. All fitness levels welcome.
ASA! African Dance – ASA! is an upbeat aerobic & strengthening workout that fuses traditional & modern dance movements of Africa with callisthenic exercises. Movements can be modified for all levels of intensity & will target all muscle groups for a FUN and exciting workout. Beginners should approach instructor before class.
Bender Barre - Experience the latest trend in exercise – “Above the Barre” training, based on ballet barre workouts, but without the use of the barre. This is a dynamically safe program that focuses on all three planes of motion, but doesn’t over use the hip flexors as many “barre” classes do. You will tone, sculpt and improve balance while training in the “fat burning zone.”
Bike and Ball – 30 minutes of cycling & 30 minutes of strength training using the ball. A great combo in 60-minutes. All fitness levels welcome.
BodyPump – A Les Mills program, this is the original barbell, weight training class, now running in more than 11,000 clubs worldwide. Learn postural & core training that shapes, tones &defines. Burn up to 600 calories a class. Beginners welcome but should approach instructor before class.
Body Step – A Les Mills program, this is a cardio workout that raises overall fitness level & increases heart/lung capacity. Simple moves & consistent class structure enable clients to catch on quickly & improve coordination. May not be appropriate for those just starting an exercise routine.
Body Tone – A blend of Ballet Tone, stretching, gentle strength training & core work. Appropriate for all fitness levels.
Bootcamp Conditioning – A high-energy & intense class of cardio bursts, agility drills & strength training designed to keep the heart rate up & challenge the whole body. Bootcamp Conditioning Express – The same as Bootcamp Conditioning, reduced to a 30 minute class! Perfect for those in need of quick, efficient workout. Recommended for intermediate to advanced fitness levels.
Boxing Clinic– Learn boxing techniques with Golden Glove winner Russell Davis. Coach Russell keeps everyone moving while working one-on-one with each participant. Not suitable for beginner fitness levels.
Cardio Dance – Class combines favorite cardio hi/lo moves along with hip hop & African dance, designed to help maximum cardio potential. All fitness levels welcome.
Chisel (and Chisel ‘n Core) – Sculpt & mold the major muscle groups in this strength-training class using a variety of equipment (such as benches, dumbbells, stability balls, tubing, body bars). Includes a warm up to prepare the body for strength work. All fitness levels welcome.
Circuit Training – A strength training class designed to keep the heart rate up by moving fluidly from one strength training exercise to the next. Appropriate for intermediate fitness levels and up.
Fit for Life –These classes minimize impact, promote muscle strength & bone density, & improve flexibility & balance. Intended for the beginner to beginner/intermediate fitness level.
45/15 – A complete workout – Cardio/Strength (45 cardio/15 strength). Intended for fitness levels beginner-intermediate and up.
Hatha Yoga – Focus is on the physical postures, breath & mind. A blend of sustaining & repeating poses (Iyengar) with poses that flow in sequence from one to another, following the breath (vinyasa). Appropriate for all yoga fitness levels.
Cardio Kickboxing – A high-intensity kickboxing workout to raise the heart rate & work the legs & upper body. Recommended for intermediate to advanced fitness levels.
Open Flow Yoga – Experience the benefits of yoga & flow from one pose into the next, using mindful breathing & proper alignment techniques. Beginners should approach instructor before class.
Pilates – Strengthen & stretch the abdomen & torso by solely using the body on the mat in the technique of Joseph Pilates. Exercises involve proper breathing & control of various muscles. All levels welcome.
Presidential Arms – Inspired by the fit & toned President & First Lady, this class will focus on strengthening & defining the shoulders & arms. All fitness levels welcome.
Senior Strength – A class designed for those who consider their “biological” age to be over 60 & who have limitations on movement (such as getting up off the floor). Class will help improve strength & flexibility.
Spin, Sculpt ‘n Stretch – A Rock Creek Sports Club original. Cycle to increase heart rate, use body weight & light dumbbells to tone arms/shoulders, & increase flexibility. All fitness levels welcome.
Stretch for Life – Designed to complement the Fit for Life program. Focuses on increasing flexibility through stretching after a 20-minute cardio warm up. Intended for the beginner to beginner/intermediate fitness level client.
Yoga – The class will be a strong and safe flow yoga practice, but one that is appropriate for all levels. (The 7-8am yoga classes get progressively more difficult, with Monday being appropriate for beginners, and Friday for those who have had yoga instruction and can perform more advanced yoga poses).
Zumba – Cardio workout using world music & draw from various dance styles such as meringue, salsa, belly dancing & more. One of the hottest, booty-shakin’ cardio workouts in the industry! All levels welcome but beginners should approach instructor before class.