Power Hour

If you are looking for a great training program that fits your budget, then Power Hour is for you. Power Hour is a stimulating and upbeat Adult Performance Program involving Cardio, Strength Training and Mobility with a highly qualified performance coach. This class allows you to work at your own pace and any fitness level is welcome. This class will run from 6-7 am Monday, Wednesday, and Friday. We will also offer an evening class from 6-7 pm Monday, Wednesday, Thursday. The class will cost $65/month.

Speed and Agility

Performance trainer David Mikell recently completed a course to become a Certified Speed and Agility Coach. Therefore we opened a variety of  Speed and Agility classes that will focus on acceleration, deceleration, reactional change of direction, and jumping. This class is for ages 7-12 will go Tuesday and Thursday from 6-7 pm. The cost for this class is $65/month.

All Classes and times are subject to change base on participation.

                     Class Schedule 


Strength Training

 This class focuses on building strength and endurance for athletes looking to get stronger during the off season. Athletes will work on form, technique, and learn how to get stronger the safe way. This class runs every Monday and Wednesday from 4-5 pm and will be for ages 14-18. The cost is $65 a month.

Basketball Club

Basketball club has been a staple in the Rock and Armor schedule since we opened. This class works on skill development and ball handling skills for athletes looking to improve their game during the off season. This class is for ages 8-12 and will go every Tuesday from 6:00-7:00 pm. The cost is $40/month. Athlete's looking for two days of training may pair basketball club with the speed and agility class on Thursday's. The cost for two times a week is $65/month. 

Homeschool Strength Training

This class is ideal for homeschool athletes looking to stay in shape this Fall. All levels of fitness are welcome and be prepared to have fun while getting stronger! This class is for ages 10+ and will go every Tuesday and Thursday from from 2-3 pm. The cost is $65/month.

Elite Distance: Winter Session

  Back by popular demand is the Rock and Armor Elite Distance Cross Training. This is an 8 week program designed to aide the preparation of competitive distance runners from cross country into track. Workouts are designed by former collegiate distance runner Tim Williams, PT, DPT, SCS,CSCS.

  Sessions are aimed to improve aerobic capacity, develop dynamic strength that directly correlates to distance runners, improve recruitment of fast twitch muscle fibers, improve leg speed, and prevent future injuries. 

  Classes will begin Tuesday 11/7 and conclude Saturday 12/30. Classes will be on Tuesdays 4-5 pm and Saturdays 10-11 am every week.

                              The cost is a flat rate of $100 for the entire 8 week session.

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