GENERAL RULES:

📌 100% ID Check after 0800 (Even in uniform)

📌 No Gum, Candy, Food or Tobacco products allowed.

📌 Sports drinks and water allowed.

📌 Absolutely NO Dunking!

📌 Boots allowed EXCEPT on cardio equipment & basketball courts.

EXERCISE AND WEIGHT RESISTANCE AREA RULES AND REGULATIONS:

📌 For safety, personnel may not bring sports bags into weightlifting areas. 

📌 Only approved court shoes that do not leave scuff marks will be permitted on playing areas, courts and exercise equipment.

📌 Patrons must wear appropriate clothing, I.E. shirt, shorts, tennis shoes or sweat clothes.

📌 Children 12 years and under are not authorized use of mechanical cardiovascular equipment; strength, sauna, or steam rooms.

📌 Spotters are required for all free weight training.

📌 All equipment will be returned to racks or their appropriate place after use.

📌REG 215-63; smoking and tobacco products are prohibited within 50 feet of the facility.

📌 Food and beverages are prohibited in the facility.

📌 Patrons may not use makeshift pins, nails, ETC. on weight machines.

📌 Collars must be used on all free wiehgt bars.

📌 All patrons must wipe padded areas after use.

📌 Report any unsafe practices by other patrons to the PFC staff. 

 

Aqua Training Camp:  This aquatic class combines various types of resistance and cardio training, utilizing shallow and/or deep water.  It will prepare you for the next level in aquatic fitness. Beginner to intermediate.

Bagua: Emphasizes circular movement, and walking is most important.  Bagua uses movement as its foundation and uses transformation as its principle.

Barre: This class is a choreographed mix of dance, Pilates, yoga and functional training.  During this class you will utilize a ballet barre while focusing on small, pulsing movements.  You will focus on form, alignment, as well as core engagement.  The repetitions will be high and range-of-motion will typically be small.  Join us to work on developing lean muscle while improving flexibility, balance, posture, endurance, and muscle definition.

Body Skulpt: Body Skulpt is a total-body workout that will keep your body guessing—and transforming—with a variety of strength-training moves, cardio conditioning, and core work. In every class you'll tone strong, lean muscle, and together, you'll bust through any plateau that stands in your way.

Bootcamp/Muscle X: A total-body fitness program that uses gravity against the individual’s own body weight as well as a mixture of resistance equipment. This fast-paced workout will have you sweating from circuit to circuit, developing strength, balance, flexibility and core stability.

Capoeira: Is a martial art form that combines elements of dance, acrobatics and music.  It's shaped by your personality, goals, and mentality.  You will learn how to disguise your movements with the constant movement of the basic stance called the Ginga.  With agility, skill and stamina, Capoeira will support the direction in which you decide to take, whether it's self-defense, health, or Family fun.

Cardio Strength: Combining both strength training and cardio into your workout can help you improve your form, endurance, and daily calorie burn.

COUNTRY HEAT™: Just like country line dancing gets everyone out on the dance floor, Country Heat Live draws everyone into the group fitness room. Each class is accessible to a wide range of participants, with easy to follow choreography, low impact steps, and moderate steady-state aerobic intensity that can be taken up or down a notch based on each individual's ability. It is the perfect class for those who are unfit or new to exercise, and is ideal for those who work out regularly as everyone needs one or more days of moderate aerobic activity in their weekly regimens. It is social, yet doesn't require a partner, and doesn't depend on any special dance background or ability. In short, Country Heat Live classes are high on energy, low on impact, and easy for anyone to follow along.

Cycle Fusion: Looking for a total-body workout that provides great cardio and plenty of strength training? Look no further than Cycle Fusion—a unique combination of high-energy indoor cycling and weight lifting. You’ll build strength, gain flexibility, and get a heart-pumping (and fun) revolutionary workout, all in one class! With moves and equipment that are easily modified, Cycle Fusion is great for people of all fitness levels—so what are you waiting for? Jump in, have a blast, and get ready for an amazing workout.

Cycling: Using stationary bikes, the instructor will lead you through a fantastic cardio class.

HITT: This is a cardio based workout packed with cardio drills, plyometrics and bodyweight strength moves.

Indoor Cycle/Spin®: A truly fantastic cardio class. Using stationary bikes the instructor simulates an outdoor bike ride that may include: traveling on flat roads, climbing hills, sprinting and jumps. In addition to the high caloric burn the lower body will tone and firm.

Integrated WOD: Integrated training is a program that incorporates multiple types of exercise together into a single program.  An example of an integrated program is one that includes flexibility, core work, balance training, resistance training, and cardiorespiratory exercises together into a single workout session.

Japanese Budo: Modern Budo emphasizes the personal, ethical and spiritual development as the ultimate goal of training. 

MMA Conditioning: MMA Conditioning is a mixed martial arts-inspired workout that puts a little hardcore into exercise in a non-contact, high-energy, total-body sculpting class.  With no equipment needed, the workout combines movements from western Boxing, Brazilian Jiu Jitsu, Muay Thai, and more to teach anyone how to move and train like a fighter— with agility, control, balance, and precision.  It’s a high-energy workout, with 3-minute rounds of fight combinations, spikes, and conditioning movements.  Throughout the class, the focus is core-centric movement designed to develop a strong, powerful core.

Morning Mash-Up:  If you love a fitness class that is ever changing and keeps you on your toes, look no further.  You never know what you’re going to get with our Morning Mash-Up!  This hour long class is a mix up of cardio, HIIT, strength training, and dynamic flexibility all rolled into one.

Munchkin & Me Boot Camp: We understand the juggling life of parenthood and want to help!  Bring your child/children (ages 3 and up) to workout together and have some family fitness fun!  Boot Camp is a total-body fitness program that uses gravity against the individual’s own body weight as well as a mixture of resistance equipment. This fast-paced workout will have you sweating from circuit to circuit, developing strength, balance, flexibility and core stability.

Power Cycle: An intense ride with strong hills, jumps, sprints and runs focused on giving you the strongest ride you can pack into this great 45 minute class.

POUND®: Is a full-body workout that combines cardio, conditioning, and strength training with yoga and Pilates-inspired movements.  POUND® is designed for all fitness levels and transforms drumming into an incredibly effective way to workout.

Power Hour: This hardcore class is designed for the mentally tough!  This is a total body strength, cardiovascular, and endurance workout.  An array of equipment will be utilized as well as your own bodyweight.  Prepare to bust through your comfort zone and blast the stubborn fat that seems to just keep holding on. 

Spin/Barre Fusion:  If you are looking for something new or out of your comfort zone – come try Spin®/Barre Fusion.  This hour long class is great for all fitness levels.  You will scorch fat while also building those long, lean, strong muscles.  Join us for 30 minutes of intense indoor cycling followed by 30 minutes of grueling pulses from a great barre class.

Spinning: is a form of exercise with classes focusing on endurance, strength, intervals, high intensity, and recovery.

Stretch & Flow: Stretch & Flow is a unique combination of Pilates mat exercises, Yoga poses, strength conditioning, flexibility and dynamic balance. It is fast paced, low impact, yet challenging high energy workout that is similar to Vinyasa style yoga. In this wonderfully dynamic class you will learn movements that elongate muscles, release tension, improve posture, deepen breath, strengthen the core, visibly improve muscle tone all while burning calories and improving your mind/body connection.

Total Body HITT: This is a cardio-based workout that combines the best of HITT and strength moves designed to help you get fit fast!  Each high energy workout is packed with cardio drills, plyometrics, and bodyweight strength moves with no weights required.  Each exercise is tailored to suit every fitness level.

Total Pump: This is an exciting, energetic weight training class that strengthens the entire body, regardless of gender. Class is performed to selected music using free weights, barbells and an aerobic step. 

Turbo Kick®: The ultimate cardiovascular challenge that combines movements, patterns and agility training specific to the sport of kickboxing (includes many forms). A high energy class that keeps your feet moving and heart rate revved. The muscular power gained is priceless.

Turn Up:  Turn Up is a dance fitness class which combines the FUN of dance with strength and HITT training to give you a workout that will have you dripping sweat!  The music is mainly hip-hop beats and the moves are challenging yet easy to follow.

Work-Train-Fight Boxing: This boxing class will not only focus on the offensive aspect of boxing, it will delve further into defense, to include head movement, footwork, counter punching, and blocking.  The class will also include cardiovascular exercises, muscle group exercises and additional instructional time to ensure all participants are up to par on proper boxing techniques.

Xtreme Burn: Sixty minutes of non-stop, hard-hitting cardio. This class is appropriate for all fitness levels and will have you shedding pounds like you never imagined.

Xtreme Hip-Hop: A high-energy cardio step aerobics class based on the exercise format popular in the 1990's.  Xtreme has been combined with the step board, hip-hop music and lots of swag to provide our fitness Family with a fresh spin on an old concept.  We are making STEP great again!

Yoga: Yoga (Flow & Hatha) Beginner and Prenatal friendly.  You will be encouraged to find strength and flexibility within the body.  Hatha Yoga is a series of positions that will flow together with your breath.  The practice of Yoga improves posture, circulation, and spine mobility. As well as reduces stress, fatigue and chronic pain.  Bringing a mindful awareness and clarity to your day.

Zumba®: A super fun and high energy dance fitness workout featuring Latin, Hip Hop and various other dance styles for a workout that is bound to get your heart rate up, your body moving and make you SWEAT!  This exercise in disguise class is moderate to intense yet appropriate for all fitness levels since you are the dancer moving to the beat of the music.

PERSONAL TRAINER

Our trainers have a deep passion for helping people of all ages gain confidence and feel better about themselves by achieving their fitness goals and improving their health through cardiovascular training, strength training, and proper nutrition. We design each one of our training programs to fit the unique needs of each individual, based on their wants, needs, goals, and current fitness level.

We not only want to help you reach your full potential and goals, but we also want to educate you on how to get there and maintain an active lifestyle. So whether your goal is to lose body fat, to gain muscle and strength, to become a better athlete, or to just live a healthier lifestyle, we can help you!

Benefits of a Personal Trainer:

One on one attention, perfecting technique to get the greatest benefit out of your workout, targeting your specific goals (fat loss, muscle growth, endurance, strength gains, agility, flexibility, etc) and ACCOUNTABILITY.

Who should do it:

ANYONE! Those who've hit a plateau, those who are new to working out, anyone seeking more guidance with their workouts or those training for a specific event.

How to get started!

Our front desk staff can answer any questions you might have, and can get you started on your way to a stronger you!

Personal Trainer Packages:

1 - 30 minute Personal Trainer Session - $30

1 - 60 minute Personal Trainer Session - $40

1 - Buddy Session - $50

3 - 1 hour Personal Trainer Sessions - $105

6 - 1 hour Personal Trainer Sessions - $180

The Personal Trainers are health & fitness professionals who perform individualized assessments, and design safe, effective and individualized exercise and conditioning programs which are scientifically valid and based on clinical evidence, to clients with no medical or special needs. They provide the guidance to help clients achieve their personal health, fitness and performance goals via the implementation of exercise programs, nutritional recommendations and suggestions in lifestyle modification. They hold a current emergency cardiac care (CPR) certification and respond appropriately in emergency situations. Certified Personal Trainers do not diagnose and/or treat areas of pain or disease and will refer clients to other health care professionals/practitioners when appropriate. They abide by a Code of Professional Conduct at all times.