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ROCK CITY FITNESS offers two training formats: 1 on 1 and group training. Our training programs provide the perfect fitness solution for every need, preference and budget.

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Group Training Programs

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Group training is a great option for those who are looking for max affordability and awesome motivation. Rock City Fitness offers four choices of group training formats: Rocket, Rev, Strong and FAST. Rocket is multi-level timed circuit training. Rev is more advanced rounds and reps based total body conditioning. Strong multi-level is sets and reps based resistance training. And FAST is high intensity WOD training.

Rev

This class is a high-energy workout that is fun and effective. Workouts will challenge your entire body with unique and creative exercise combinations. Boost your metabolism, burn body fat and tone up with workouts that focus on heart rate, intensity and total body movements. Classes last 30-45 minutes. (Intermediate/Advanced)

Strong

This resistance training-based class features a "WOD" that challenges your entire body. Workout structure changes on a weekly basis but always includes core, upper and lower body exercises. This class utilizes the full spectrum of traditional and cutting-edge training equipment and exercises. This class is great for new and experienced exercisers alike. Classes last 30-45 minutes. (Beginner/Intermediate)

Rocket

This multi-level circuit training class is designed to improve core, balance, strength and overall conditioning. Workouts will utilize stability balls, dumbbells, medicine balls, TRX, kettlebells, battle ropes and much more. This is a great workout to increase fitness while keeping the pounding to a minimum. Classes last 30-45 minutes. (Beginner/Intermediate)

FAST

This class is our most challenging workout format and is designed to produce peak fitness and performance. FAST classes feature a warehouse gym-style "WOD" challenges. This workout is perfect for athletes or those who are experienced and want to break out of the normal training mold. Workouts include core training, speed, agility, quickness, timed challenges and weight lifting. Classes last 30-45 minutes. (Intermediate/Advanced)

Group training is a great option for those who are looking for max affordability and awesome motivation. Rock City Fitness offers four choices of group training formats: Rocket, Rev, Strong and FAST. Rocket is multi-level timed circuit training. Rev is more advanced rounds and reps based total body conditioning. Strong multi-level is sets and reps based resistance training. And FAST is high intensity WOD training.

1 On 1 Training Programs

Click on icons for more info on 1 On 1 programs

1 on 1 training offers the most personal experience, with exercise and nutrition programs tailored to your specific goals. We offer four unique 1 on 1 training plans: Restore, Transform, Flex and Max. Our 1 on 1 training programs are designed to be used stand alone or in conjunction with each other to further customize the training experience and achieve additional goals. 1 on 1 training programs are offered as private (1 client) or semi-private (2-4 clients). Training sessions are scheduled individually by appointment and last 45 minutes.

Transform

This plan is designed for weight loss, improved body composition and appearance transformation. This plan helps create a healthy new lifestyle and is sensitive to your experience, health considerations, and fitness level. We use a stage training process developed specifically for weight management clients. Transform will help you improve overall health, energy, strength, endurance and confidence. We can help you create a new you, inside and out! Clients will work with a both a personal trainer and nutrition/lifestyle coach. Clients will also learn to utilize current technology tools and nutritional supplements specific to their goals.

Restore

This plan is designed to restore overall function and physical conditioning. This plan is perfect if it's been a while since you've had a regular exercise program or you are transitioning from physical therapy. Or maybe you are just feeling some aches and pains or a lack of energy. This workout plan gets you off the "sidelines" and into the action. Restore emphasizes improving energy, endurance, flexibility, muscle balance, core stability, posture and coordination. Clients will also learn to utilize current technology tools and nutritional supplements specific to their goals.

Flex

This plan is designed for the client with intermediate experience and wants to get in better shape. This plan can also help you get ready for a special event such as a 10k or wedding. It's great for clients who need extra motivation and accountability to stay on track with fitness goals. Flex is a classic fitness training plan with a unique Rock City Fitness edge. This plan emphasizes core strength, building muscle, increasing strength, burning body fat and cardiovascular fitness. Clients will also learn to utilize current technology tools and nutritional supplements specific to their goals.

Max

This plan is designed for the more experienced client who wants to take their training to a whole new level. This plan is perfect for amateur and professional athletes or the serious weekend warrior. It's also great training to prepare for physical readiness testing, obstacle course racing or longer road races such as a marathon. Max will help you achieve top level fitness and performance. This plan emphasizes speed, agility, quickness, muscle power, total body strength, and high intensity interval training. Clients will also learn to utilize current technology tools and nutritional supplements specific to their goals.

1 on 1 training offers the most personal experience, with exercise and nutrition programs tailored to your specific goals. We offer four unique 1 on 1 training plans: Restore, Transform, Flex and Max. Our 1 on 1 training programs are designed to be used stand alone or in conjunction with each other to further customize the training experience and achieve additional goals. 1 on 1 training programs are offered as private (1 client) or semi-private (2-4 clients). Training sessions are scheduled individually by appointment and last 45 minutes.

Additional Services

This service includes body composition measurement, body age, metabolism calculations, registered dietitian designed eating plan, food choices, special health considerations and lifestyle modification coaching.

This service also features supplement recommendations, exercise fueling, recovery strategies and personal tips on grocery shopping, cooking and eating out.

Comprehensive fitness evaluation designed to benchmark starting fitness level and track progress. This service includes biomechanical testing, body composition measurement, body age, metabolism calculations and tests for muscle endurance, strength, power and flexibility. The results are calculated, reviewed and then personal recommendations for an exercise and nutrition plan are made.

Note: Performance fitness testing is available to evaluate athletes and/or those with athletic goals.

Scheduled personal training sessions are one of the best ways to get out of ruts, stick with a fitness program and be successful. Foundation, our intro program, is a great way to experience Rock City and kick off your fitness. Two options to choose from:

Option 1

  • Comprehensive fitness evaluation
  • Individual program design
  • 3 one-on-one training sessions
  • 3 group training sessions

Special price of $99! ($354 value)

Option 2

  • Comprehensive fitness evaluation
  • Individual program design
  • 4 one-on-one training sessions (for a more personal experience)

Special price of $99! ($356 value)

Click the class type for a full description.

Web-based Training

Web-based training is a great option for clients who want an affordable personal training experience but prefer to exercise at home or at another gym. Web-based training can also be added to any 1 on 1 or group training program to increase trainer exposure and guidance. This training program features custom Rock City Fitness-designed programs that are accessed online or via smartphone app by clients. Web-based training consists of a unique client dashboard, complete program instructions, exercise videos, training calendar, progress tracking and trainer/client messaging. Other great features include social media and fitness tracker integration.

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