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 and 8-9 am Monday, Wednesday, and Friday. We will also offer an evening class from 6-7 pm Monday, Wednesday, Thursday. The class will cost $60/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. There will be two age groups available: Ages 7-12 will go Tuesday and Thursday from 2-3 pm and Ages 13+ will go Tuesday and Thursday from 11-12 pm. The cost for this class is $65/month.

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

                Summer Class Schedule 

The Summer schedule begins on June 5th

Volleyball Strength Training

We are bringing back our popular Volleyball Strength training class. This class focuses on building strength and endurance for volleyball athletes looking to get stronger on the court. This class runs every Tuesday and Thursday from 11am-12pm. The cost is $65 a month.

Football Club

Back by popular demand is Rock and Armor's Football Club! This class is open to all athletes looking to improves their strength, speed and agility, and endurance during the off-season. For ages 15 and older, this class will run Monday and Wednesday from 2-3 pm. For ages 12-14 this class runs every Monday-Thursday from 12-1 pm. The cost for this class is $120/month or you may choose 2 times a week for the cost $65/month.

High School Basketball Strength

This class is ideal for High School Basketball athletes looking to get stronger during the off season. This class consists of high intensity strength training specific to the needs of a basketball player. Due to the intensity of the course, it is required that each athlete has at least an intermediate knowledge of strength training and lifting. This class will be for ages 14+ and will go every Monday, Wednesday, and Friday from 11-12 pm.The cost is $80/month.

Basketball Strength

This class is ideal for Basketball athletes looking to get stronger during the off season, and have a beginners knowledge of strength training. This class will develop a beginners strength training program specific to the needs of a basketball player.  This class will be for ages 7-13 and will go every Tuesday and Thursday from 1-2 pm.The cost is $65/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 strength training for athletes looking to improve their game on and off the court.  This class will go every Tuesday and Thursday from 4-5 pm.The cost is $65/month.

Girls Strength Training

This class is ideal for girls ages 10+ looking to gain strength and confidence in a safe and fun environement. All fitness levels are welcome. This class will run every Tuesday and Thursday from 10-11 am and the cost is $65/month. 

Strength Class

This class is ideal for anyone looking to get stronger this Summer. All levels of fitness are welcome and is a great tool to stay in shape. This class is for ages 10+ and will go every Monday and Wednesday from from 2-3 pm. The cost is $65/month.

Soccer Training

This Summer we will be offering a variety of soccer training programs for all age levels looking to get bigger, faster, and stronger. These programs are developed specifically to the needs of a soccer player and focus on speed, agility, endurance, and strength. We have a variety of age groups available. The cost is $65/month for two times a week and $80/month for three times a week. 

                                                    Ages 9-10 girls: Monday and Wednesday from 6-7 pm

                                                    Ages 9-11 boys: Monday and Wednesday from 5-6 pm

                                                    Ages 11-12 girls: Tuesday and Thursday from 5-6 pm

                                                    Ages 12-13 boys: Tuesday and Thursday from 6-7 pm

                                                    Age 13 girls: Monday and Wednesday from 7-8 pm

                                                    Ages 14-15 girls: Monday, Wednesday, Friday 10-11 am

                                                    Ages 14-16 boys:Monday, Wednesday, Friday 8-9 am 

                                                    Ages 16-19 girls: Monday, Wednesday, Friday 8-9 am

      

Elite Distance Strength and Conditioning

 Rock and Armor Elite Distance Cross Training  is an 8 week summer club designed to aide the preparation of high school, collegiate, and professional athletes for the fall cross country season. Workouts are designed by former collegiate distance runner Tim Williams, PT, DPT, SCS, CSCS, Astym Cert.  Sessions will aim  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.

When: Classes will be 11 am– 12 pm beginning Wednesday, June 7th and running through August 9th (9 weeks).  We will take July 5th off.