ROCK CITY FITNESS

Individual Training

1x week: $360/month
2x week: $640/month
3x week: $840/month

This centerpiece Rock City Fitness training program is the most effective way to reach your fitness goal. Comprehensive one-on-one training that includes biomechanical testing, fitness testing, hour-long fitness training sessions, cardiovascular training program and nutrition program.

Suggested training plans:

• 3 months (includes IST, SST and PST phases) Learn more »
• 6 months (includes IST, SST, MDT, SET, PST and FAST phases) Learn more »

45 minute session

$75/session

Same plan as individual session, but structured to save time and money.

30 minute session

$55/session

Same plan as individual training, but structured to save time and money. ½ hour sessions are also a good choice for those who need a less intense training session.

Web-Based Program

$100/month

This is a cost-effective individual fitness training program that features Web-based strength and cardiovascular training programs, nutrition plans and a monthly in-person training session.

Partner Training

$105/session

Same plan as individual training but priced for two people from the same household. Save money and help keep your loved one accountable!

Small Group Training

$135-$180/session

Same plan as individual training but priced for two to six participants from different households. Fun, effective and affordable personal training option designed for small groups of friends or co-workers. Includes testing and nutrition programs.

Group Training

$90 for 6

Cost-effective large group session conducted in a circuit training format. Participants will rotate through various exercise stations to complete a full body workout. Add in individual fitness testing and nutrition coaching for more effective results. Does not include testing and nutrition programs.

Boot Camp

$60 for 6

Cost-effective, motivating large group session that is more intensive than standard group training. Boot camp sessions feature more body weight type exercises and may include outdoor workouts. Programs include fitness testing, but add in nutrition coaching for more effective results.

Nutrition Coaching

$90
w/ group $75

Includes body fat testing, metabolism calculations, registered dietician designed eating plan, food choices, supplement recommendations and exercise fueling and recovery strategies.

Fitness Testing, Results and Program Recommendations

$135
w/ group $105

This service features an 1 ½ hour session that includes biomechanical testing, body fat testing, 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.

Corrective Exercise Program

$640

This four-week program (2 sessions/week) implements fitness training and conditioning designed to address and correct biomechanical faults to prevent or rehab injuries. Corrective exercise is excellent as a stand-alone program or used in conjunction with other exercise strategies.

Performance Enhancement Program

$840

This four-week strength and conditioning program (3 sessions/week) is designed to increase sports-specific performance. High intensity workouts feature dynamic warm up, core training, balance training, reactive training, speed, agility, quickness, strength training and a metabolic conditioning plan.

Home Starter Program

$400

This is a specially packaged plan of fitness training and essential home fitness training equipment. This package is geared towards getting a beginner started on a customized exercise plan. The home starter program also makes a great gift!

• Session 1: Fitness Testing
• Session 2: Nutrition and Cardiovascular Training
• Session 3: Core, Balance and Flexibility Training
• Session 4: Strength training
• Equipment: Foam roller, stability ball, 3 bands, heart rate monitor