GROUP TRAINING

FERGUSON FITNESS GROUP TRAINING

 

Are you ready to BRING IT?

 

Join our Ferguson Fitness Group Training program and get quality coaching and training, workouts designed to push you and produce results, and a supportive, fun, and dynamic group atmosphere.  Our workouts are always changing to keep you challenged.   We are proud to be the area’s only OFFICIAL SPARTAN SGX TRAINING PROGRAM with SGX Certified Coaches!!  We offer 2 morning and 2 evening SGX workouts on the schedule plus Saturdays at 9:00 am.  In addition to that, we offer Spartan SGX ENDURANCE, Spartan FORMIDABLE, and Spartan SGX in Salem at Longwood Park on Sundays at 3 PM.  Plus we are now offering 2 weekly SPARTAN KIDS workouts on Mondays at 6:30 PM and Saturdays at 9:00 AM.  We also offer  Star City Boot Camp, HIIT training, calisthenics, P90X LIVE, CORE DE FORCE LIVE, Yoga for Athletes and our brand new C.C.R. – cardio, core and resistance.  PLUS we offer PERSONAL TRAINING as well. *Keep reading for all our workout descriptions,  pricing options & packages.

 

SPARTAN SGX TRAINING:

Every SGX workout is unique.  SGX workouts provide training in four domains: Athleticism, Endurance, Strength, and Mind. In addition, you will be advised on obstacle race strategy, including techniques for overcoming Spartan obstacles. Workouts are typically 50 to 60 minutes long. Coaches may integrate weight-bearing movements and back-to-basics equipment, from kettlebells to pull-up bars to sandbags. And you may also climb, row, run or spin, to build all-around fitness.  Even if you never run a Spartan Race, you will still benefit. After all, given the incredible demands of an obstacle race, a Spartan needs to be an ultimate athlete.

SPARTAN SGX ENDURANCE:

One of our newest formats!  We added an Endurance-focused night to help clients work on their running and aerobic conditioning to improve stamina during Spartan workouts and races.  This workout will feature more running and muscular endurance exercises.  Multiple levels of running and run/walking are offered.

SPARTAN SGX FORMIDABLE:

Powerful.  Intense. Capable.  This is how you will feel after completing this high intensity interval training workout!  This workout will include bodyweight and barbell compound exercises designed to develop more explosive power and strength along with higher intensity cardio bursts.

SPARTAN SGX in SALEM:

We are expanding to Salem!  Starting in May, we will be holding a regular Spartan SGX workout at Longwood Park on Sundays at 3 PM.  These workouts will feature lots of obstacles and running to help you get race-ready.  Also, bring the kids (ages 4-12) as we will be adding a special Spartan kids workout on Sundays while the adults are working out.   Come try it out.

SPARTAN SGX KIDS:

Mondays at 6:30 PM and Saturdays at 9:00 AM during our Spartan SGX workouts, we offer a Spartan Kids workout for children ages 4-12 to complete while the adults are training.  Kids will get to practice running and completing obstacles with a little help from our instructors.  *There is an additional charge for Spartan Kids.  $20 monthly for current studio members and $40 monthly for current non-members.

 

STAR CITY BOOT CAMP: 

We have designed our boot camp workouts  based on including the 4 Cs – Conditioning(think lots of push ups, squats and burpees – oh my!), Cardio (sprints, tabata drills, and other “fun” challenges), Core Training (get strong from the inside out) and Challenges (will require teamwork!)  We will include  variety in each workout to make sure you get cardiovascular endurance, strength training, flexibility work and core training – all components that should be included in every balanced fitness program.  Plus you will feel a sense of teamwork and camaraderie from working out in a group that tends to make everyone push a little harder which will ultimately lead to you getting fitter!

cal·is·then·ics:

Calisthenics is a form of exercise where you use the weight of your own body to build muscle.  Proper calisthenics training will promote the growth of lean muscle mass, and increase your strength, mobility, flexibility, agility, and endurance.  We will focus on learning proper form and technique along with increasing muscle tone and definition through bodyweight exercises such as pushups, pull ups, squats, lunges and a ton of focused core work.  This class is great for anyone wishing to get stronger with a functional approach using mainly your body weight as resistance.  As with all our programs, we offer options and modifications for all fitness levels.

H.I.T.T.:

H.I.T.T. stands for high intensity interval training and is exactly what it sounds like.  You will be working through more intense working sets and exercises and then trying to recover your heart rate and muscles before starting again.  This style of training has been proven to increase endurance and enhance metabolism to help you improve and reach your goals.

CORE DE FORCE LIVE:

FIGHT FOR YOUR BEST BODY YET!!  Experience the ultimate mixed-martial arts style body shaping class. Constant core rotational movement helps you blast away the fat, carve your core, and feel like a total badass.

P90X LIVE:

CHALLENGE YOUR BODY TO STRENGTHEN YOUR BODY!!  This total-body strength and conditioning class, created by world reknowned Tony Horton, is based on proven principles from personal training and strength coaching, has the ultimate variety to keep your body guessing as you bust through plateaus—together

Yoga for Athletes:

IMPROVE PERFORMANCE & PREVENT INJURY!  Gain functional flexibility with cardio and strength results in our Yoga for Athletes workout.  This is NOT your mama’s yoga class! This workout will keep you moving and trust us – you WILL SWEAT!  We all need to improve flexibility, ease of movement, coordination, balance and core strength.  Yoga for athletes delivers on all of these factors giving your body just what it needs without impact or stress on your joints.  Perfect for all types of athletes and those training for the great sport of LIFE!

C.C.R. – Cardio, Core, Resistance:

EVERYTHING YOU NEED IN ONE WORKOUT!  With C.C.R., you will get a little bit of everything you need PLUS an awesome mid-morning workout community.  We will focus on building endurance with a variety of cardio training, building strength through lighter weight/higher repetition sets and bodyweight training and everyone’s weakness – CORE!

 

SCHEDULE

Studio Fall 2017 schedule

LOCATION:

We are  located in the Brambleton Commons shopping center – 2020  Brambleton Ave. SW  Roanoke, VA 24015

 

PRICING OPTIONS:

UNLIMITED MONTHLY PACKAGES:

All Unlimited Packages include unlimited attendance to Spartan SGX, Star City Boot Camp, P90X, H.I.T.T., CORE DE FORCE, cal-is-then-ics, Yoga for Athletes, and C.C.R. workouts!

 

One Month – $109  


One Month Unlimited


 

3 Months – $297 


3 months Unlimited Group $297


Unlimited Monthly Membership – $99 Attend unlimited group workouts each month.  (*This will start automatic monthly billing via Paypal. Membership can be cancelled at any time after initial 30 days of billing with email notification to johannatferguson7@gmail.com.)

Group Unlimited Monthly – $99


TWICE WEEKLY MEMBERSHIP

Now you can attend up to 8 times per month for just $59!! (*This will start automatic monthly billing via Paypal. Membership can be cancelled at any time after initial 30 days of billing with email notification to johannatferguson7@gmail.com.)


Group 8 sessions/month – $59


PUNCHCARDS

Are you only able to attend 1-2 times weekly? Purchase a 5 class Punchcard!  You can register and pay online below or pay on-site.  Punchcards purchased online may be picked up onsite at your next class.  *Punchcards are good for any 5 workouts within 30 days of purchase.


Punchcard



NUTRITION PACKAGES

Want to make the most out of your training?  As we all know, a large percentage of the results you will see from any fitness program is based on your nutrition.  So we have some great Add-On ideas to really help you nail down nutrition and get the RESULTS you want!  Ferguson Fitness recommends Shakeology  as a daily dose of super food nutrition that will help with cravings, weight loss, digestion and more energy.   Replace one meal a day where you have trouble getting in healthy nutrition or replace something not so good for you (eating lunch out or Starbucks)  and see great results!

And for focused nutrition and portion control, you can also upgrade to the 21 Day Fix package.  This will give you the patented portion control system and meal plan along with 30 minute workouts to incorporate into your P90X training on days you can’t make it to class (or try and do doubles!)  Click the graphic below to Order.  The 21 Day Fix Challenge Pack comes with both the 21 Day Fix kit AND a 30 day supply of Shakeology packaged together at a discount – definitely the best deal if you are SERIOUS about getting RESULTS!  Plus when you order a Nutrition Package, you will also receive a 50% discount on our Unlimited Monthly package as well!


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