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2024 Focused Group Training

Our Focused Group Training is designed with you in mind! Our certified instructors develop programming with specific outcomes and goals. These programs are designed to provide education and results in a set period of time. They give you access to structured training with a group at a lower rate than that of one-on-one fitness coaching, but with the same expert training that you would receive one-on-one. 

Winter Program Build

January 3 - 31 | Wednesdays 4-5 p.m.

With Justin Kellett

A new year brings about new goals and new ambitions for many. This program is for anyone looking for a switch up of their normal routine whatever that may be. Winter program build is just that. A program build that includes: one dietary counseling session and five group sessions that will be utilized to fine-tune and adapt your routine and set you on the right track to best help accomplish your goals for the upcoming year.

Image by Jannis Brandt
Image by Philippe Oursel

Let's Cycle Eight National State Parks!

January 2 - 25 | Tuesdays/Thursdays

4:30 - 5:30 p.m.

With Tish Beisemeyer

This four-week program (2X/week) will begin its tour in the Olympic Village biking through the Adirondacks and ending the tour in Washington State at the Olympic National Park. As we cycle through the Parks, we will learn the terrain and how to navigate the Park with effective cycling techniques. We will do pedal stroke drills strengthening our legs and focusing our attention on our cadence and biking style. With each ride, there will be a ten to fifteen-minute functional movement and strength session off the bike. Each class will be 60 minutes and will have a brief introduction to each National Park we cycle through.

30 - Day Challenge

January 2 - 30 | Tuesdays 6 - 7 p.m.

With Nikki Warren

A New Year reset to bring renewal into stuck patterns. Created to help you ring in the new year with a new set of healthy habits. This series includes weekly yoga and discussion sessions, as well as a workbook filled with mindfulness practices, home habits, and reflection questions

Image by Jamie Hagan

Your Brain On Ink

January 6 - February 10 | Saturdays, 10 - 11 a.m. 

With Marci Wenn

Experience this six-week journaling/expressive writing workshop where the newer findings in Neuroscience meet the ancient art of creating and keeping a journal.  Did you know our brains can and do change and that we can use that knowledge to create or reinforce pathways that lead to greater resilience, vitality, peace of mind, and improved well-being? Learn how to use your pen and journal and gentle exercise in service of intention, attention, and action for your greater good. Please know you are not asked to share your journal writing. I teach a sharing process that preserves privacy within our like-minded group. Marci Wenn teaches this exciting process and would love to share it with you. 

Intro to Yoga & Breathing

February 4 - 25 | Sundays 9 - 10 a.m.

With Nikki Warren

This course is designed for those who have never done yoga, or who have tried a class but feel like they are missing a solid base and want to learn more. This month-long series is divided into four sessions where each week we focus on a different aspect of yoga. We will cover the basics of pranayama (breath work), and coordination of movement with breath, and learn over 30 different yoga postures (and their modifications) that are needed to create a strong foundation. By the time this course finishes you will feel confident to join our other yoga sessions at Medical Fitness Center.

Image by Timothy Dykes
Image by Kelly Sikkema

Fit In February

February 6 - 29 | Tuesdays/Thursdays 5 – 6 p.m.

With Erik Lewish

Keep your New Year’s resolution going with Fit in February! During "Fit in February," participants engage in a dynamic combination of cardiovascular exercises, strength training, and flexibility routines. The program incorporates a variety of workout styles, including high-intensity interval training (HIIT), bodyweight exercises, and resistance training, to keep participants challenged and motivated. The program features a structured weekly schedule meeting two times per week, with each week becoming progressively more challenging. By the end of "Fit in February," participants can expect to experience improved strength, endurance, and flexibility. They will also gain a better understanding of fitness principles, enabling them to continue their New Year’s resolution and healthy lifestyle beyond the program.

Swim Coaching & A Workout

February 19 - March 13 | Mondays/Wednesdays 6 – 7 p.m.

With Tom Kilroy

The emphasis of these classes is to provide the advanced recreational swimmer with some coaching tips for stroke efficiency and gain experience with a formal workout. The front crawl and backstroke are the focal point. Breaststroke may also be covered.

Swimming Laps
Image by lilartsy

Hit the Gym, Hit the Journal

March 2 - April 6 | Saturdays, 10 - 11 a.m. 

With Marci Wenn

This is a six-week journaling/movement class for wellness: The focus is on expressive writing and exercise for physical and mental health. This class is based on the best-selling book, "Journal to the Self" and is adapted for people who like to journal and exercise and for those who want to journal and exercise.  We start with the basics, then jump in practicing a series of 18 different journal techniques - ways to write that bring insight, and variety to your writing and exercise program. Movement patterns will be gentle with attention to the many ways we can be healthy through exercise.  Discussions bring rich engagement with fellow group members and your seasoned guide, Marci Wenn, a Certified Journal to the Self Instructor. If you're a brand new journal writer and gym user or have been doing both for years there is something for everyone here. This is a fun and easy class where exploring ourselves through writing and exercise keeps us moving on. 

Mechanisms Of Mobility

March 4 - 25 | Monday’s 3 - 4 p.m.

With Justin Kellett

Many people face mobility issues and have trouble regarding lack of range of motion or joint stability. Being able to have full control of your movement not only ensures healthy joints but also allows you to effectively strengthen and stabilize. This means the intended muscles can be targeted with specific exercises. Mobility is the base on which everything else has to be built. This four-week program is intended to improve overall mobility of the shoulder, thoracic spine, hips, and ankle all critical joints in everyday movement.

Image by Andrew Valdivia
Dance Class

Modern Line Dancing

March 7 – 28 | Thursdays

5 - 6 p.m.

With Vicki Kirchner

Line dancing is a group dance done in unison that involves repeated moves that follow a pattern. This modern version of line dancing is easy to learn and will include R&B, Pop, and Country music. This program is designed to learn the dance from the start of class to the finish; participants will have the opportunity to learn a different line dance each week and finish the series with a strong set of modern line dancing skills. Plus it is a GREAT workout and a lot of fun.

Tune Up to Tee Up

March 5 – 28 | Tuesdays/Thursdays 4:30 - 5:30 p.m.

With Dino Angelopoulos

Golf season is right around the corner, so get your body ready. The sport of Golf requires a great amount of mobility, strength, and balance to allow for the precision needed to strike a golf ball. If you look around the gym, one of the aspects not being addressed is mobility and balance. This program will address both of these components, along with strength and power, to get you prepared for a long and successful golf season

Image by Matt Aylward
Image by Brendan Sapp

Pickleball Prep

May 7 – 30 | Tuesdays/Thursdays 5 - 6 p.m.

With Erik Lewish

Get ready to dominate the Pickleball court this spring and summer with this four-week Pickleball strength and conditioning program! This comprehensive training regimen is specifically designed to fine-tune your agility, maximize your arm strength, reduce your chance of injury, and enhance your rotational power, giving you the edge in every game. Over the course of four weeks, you will work on exercises that target key areas crucial to your Pickleball performance. Our program combines dynamic agility drills, specialized arm exercises, and rotational power training to optimize your physical capabilities on the court.

Lifeguard Course

May 25, 26, and June 1 | Weekend Course 

(8-hour days)

With Jim Grant

The American Red Cross Waterfront Lifeguarding class is designed to teach candidates not only the basics of water safety but also the proper protocols when dealing with emergencies around water. The Red Cross blends both traditional lecture styles along with crucial hands-on training to teach effective techniques to deliver prompt care to those in need. The course is held over three days, and upon completion, certification is valid for two years.

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FAST (Functional Agility Speed Training)

June 11 – August 1 | Tuesdays/Thursdays 4:30 - 5:30 p.m.

With Dino Angelopoulos

Functional Agility and Speed Training. This is a program for high school-age athletes wanting to get quicker, more agile, and faster. Through technical training, balance, and power development, we will create more resilient athletes, who WIN EVERY RACE!


June 10 – July 31 | Mondays/Wednesdays 3 - 4:15 p.m.

With Dino Angelopolous

Strength Training for High School Athletes. Prioritizing proper technique in squats, deadlifts, and many common exercises performed in most high school weight rooms.

Image by Victor Freitas
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Sports Injury Prevention Program

July 9 – August 1 | Tuesdays/Thursdays 2 - 3 p.m.

With Brandon Mathews

Introducing our comprehensive sports injury prevention program, specifically designed to address and mitigate the risk of common lower limb injuries seen throughout our sporting careers, including ACL injuries, shin splints, knee tendonitis, and ankle sprains. This program combines evidence-based strategies, expert guidance, and practice exercises to help empower athletes to stay injury-free and perform at their best year-round!

Matter of Balance

August 5 – September 23 | Mondays 11 a.m.

With Justin Kellett

As adults age the fear of falling becomes more and more prevalent. This 8-week program is designed to effectively manage concerns about falling as well as reduce their fear, along with increasing the activity levels of older adults. Members will learn the importance of various strength agility and balance exercises and the role each plays in preventing falls.

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Image by Huckster

10K Training Group

August 12 – October 7 | Mondays

5 - 6 p.m.

(September 2 - Labor Day Week is a rest week)

With Erik Lewish

This program offers a comprehensive and supportive environment for runners of all levels who want to challenge themselves, improve their endurance, and achieve their 10K race goals. The training group meets once a week for a dynamic group session. These sessions are designed to enhance running performance through a holistic approach. In addition to group runs, these sessions focus on running techniques, pacing strategies, mental toughness, and recovery. Coach Erik will provide individualized feedback and drills to help you optimize your running efficiency, reduce the risk of injury, and increase your overall speed and agility. In addition to the weekly group sessions, you'll have two prescribed runs to complete on your own, allowing for flexibility in scheduling.

Alpine Ski Strength & Conditioning

October 17 – November 26 | Tuesdays/Thursdays 5 - 6 p.m.

With Erik Lewish

Get ready to conquer the slopes with this intensive 6-week alpine skiing strength and conditioning program! This specialized training regimen is designed to enhance your lower body strength, stability, power, core strength, and cardio endurance, providing you with the physical foundation needed to excel in alpine skiing. Meeting twice a week, our program offers a comprehensive and structured approach to elevate your skiing performance. Each session is carefully crafted to target key areas specific to alpine skiing, ensuring that you build the necessary strength and endurance to tackle the demands of the sport.

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Image by Todd Quackenbush

Improving Swimming Through Imagery and Drills

October 21 – November 13 | Mondays/Wednesdays 6 – 7 p.m.

With Tom Kilroy

The emphasis of these classes is to improve the efficiency of the recreational swimmer. The focus is on the front crawl but may include other strokes depending on class abilities. Imagery and drills constitute the basis of skill development. These classes have a sequence to them so attendance weekly is strongly recommended.


The sequence of skills: Kicking, Breathing, Rotation, Stroke Mechanics, Timing

Flexibility Fundamentals (bend, don’t break)

November 5 – 19 | Tuesdays 11 a.m.

With Justin Kellett

Flexibility is the amount of stretch that each given muscle allows. Many face challenges regarding flexibility in certain muscle groups or the whole body that over time affect the way we function. This three-week workshop is focused on highlighting different methods and stretching techniques with an overall focus on improving and maintaining flexibility.

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Image by Chad Madden

Fit through the Holidays

November 25 – December 18 | Mondays/Wednesdays 5 - 6 p.m.

With Erik Lewish

The average American gains 1.3 pounds of fat between Thanksgiving and Christmas - that’s an excess of 4,550 calories! Fit through the Holidays is a program designed to help you stay fit and healthy during the holidays, a time when food is plentiful and highly caloric. Each week you’ll be working on muscular strength, cardiovascular endurance, metabolic conditioning, core strength and stability, and joint mobility. The group setting will help you stay accountable and push yourself while learning new exercises under careful guidance.

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