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GH2 Fitness and Training
512 Main St
Holden, MA 01520
Uber
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Pricing / Membership Options
Schedule
General Info
Pricing / Membership Options
Family memberships and Military / First Responder pricing is available, please contact Heather or Ross directly for these options.
Pricing & Membership
Trial Membership (New Clients Only)
- For 21 Day $21.00
Monthly Unlimited Membership (All classes Included)
- (per month) $145.00
Day Drop In (Multiple Classes Per Day)
$15.00Monthly Student Membership (Full Time Students with ID)
- (per month) $95.00
Student Drop In (Full Time Student with ID)
$10.00Week Membership
$40.00Wednesday, March 4
Hypertrophic Strength Training
Time: 04:45 AM – 05:15 AM; Teacher: Tanya Sparhawk.
Metabolic Conditioning
Time: 04:45 AM – 05:15 AM; Teacher: Dawn Panarello.
Metabolic Conditioning
Time: 05:20 AM – 05:50 AM; Teacher: Dawn Panarello.
Metabolic Conditioning
Time: 05:55 AM – 06:25 AM; Teacher: Dawn Panarello.
Metabolic Conditioning
Time: 06:30 AM – 07:00 AM; Teacher: Dawn Panarello.
Cardio Grid
Time: 07:10 AM – 07:40 AM; Teacher: Dawn Panarello.
Metabolic Conditioning
Time: 08:30 AM – 09:00 AM; Teacher: Denise Agbay.
Hypertrophic Strength Training
Time: 09:10 AM – 09:40 AM; Teacher: Denise Agbay.
Metabolic Conditioning
Time: 09:50 AM – 10:20 AM; Teacher: Denise Agbay.
Rounds
Time: 10:10 AM – 10:40 AM; Teacher: Claudia Castellanos.
Open Gym
Time: 11:00 AM – 03:00 PM; Teacher: Shake Bar Staff.
Metabolic Conditioning
Time: 02:45 PM – 03:15 PM; Teacher: Kelly Trefry.
Strength Training
Time: 03:20 PM – 04:05 PM; Teacher: Ross Baker.
Metabolic Conditioning
Time: 03:25 PM – 03:55 PM; Teacher: Kelly Trefry.
Hypertrophic Strength Training
Time: 04:05 PM – 04:35 PM; Teacher: Kelly Trefry.
Cardio Grid
Time: 04:10 PM – 04:40 PM; Teacher: Ross Baker.
Metabolic Conditioning
Time: 04:45 PM – 05:15 PM; Teacher: Kelly Trefry.
Rounds
Time: 04:45 PM – 05:15 PM; Teacher: Ross Baker.
Strength Training
Time: 05:20 PM – 06:05 PM; Teacher: Ross Baker.
Sec (Strength, Endurance, and Core)
Time: 05:25 PM – 06:10 PM; Teacher: Kelly Trefry.
Sports Strength Program
Time: 06:10 PM – 06:50 PM; Teacher: Ross Baker.
Fc Stars Worcester Soccer Team Training (Closed to Public)
Time: 06:45 PM – 07:45 PM; Teacher: Dawn Panarello.
Rounds
Time: 06:50 PM – 07:20 PM; Teacher: Krista Howard.
Wachusett Youth Wrestling (Closed to Public)
Time: 06:55 PM – 07:30 PM; Teacher: Ross Baker.
Thursday, March 5
Metabolic Conditioning
Time: 04:45 AM – 05:15 AM; Teacher: Heather Baker.
Strength Training
Time: 04:45 AM – 05:30 AM; Teacher: Angela Mall.
Cycle Strength Intervals
Time: 05:20 AM – 06:20 AM; Teacher: Meghan Paradis.
Metabolic Conditioning
Time: 05:20 AM – 05:50 AM; Teacher: Heather Baker.
Hypertrophic Strength Training
Time: 05:40 AM – 06:10 AM; Teacher: Angela Mall.
Metabolic Conditioning
Time: 05:55 AM – 06:25 AM; Teacher: Heather Baker.
Open Gym
Time: 06:15 AM – 09:00 AM; Teacher: Heather Baker.
Metabolic Conditioning
Time: 06:30 AM – 07:00 AM; Teacher: Heather Baker.
Grind
Time: 06:30 AM – 07:00 AM; Teacher: Angela Mall.
Hypertrophic Strength Training
Time: 07:05 AM – 07:35 AM; Teacher: Heather Baker.
Metabolic Conditioning
Time: 08:15 AM – 08:45 AM; Teacher: Dawn Panarello.
Hypertrophic Strength Training
Time: 08:55 AM – 09:25 AM; Teacher: Dawn Panarello.
Sec (Strength, Endurance, and Core)
Time: 09:15 AM – 10:00 AM; Teacher: Kelly Trefry.
Metabolic Conditioning
Time: 09:35 AM – 10:05 AM; Teacher: Dawn Panarello.
Strength Training
Time: 10:15 AM – 11:00 AM; Teacher: Dawn Panarello.
Metabolic Conditioning
Time: 11:15 AM – 11:45 AM; Teacher: Dawn Panarello.
Open Gym
Time: 11:15 AM – 03:00 PM; Teacher: Shake Bar Staff.
Metabolic Conditioning
Time: 02:30 PM – 03:00 PM; Teacher: Dawn Panarello.
Strength Training
Time: 03:05 PM – 03:50 PM; Teacher: Heather Baker.
Hypertrophic Strength Training
Time: 03:10 PM – 03:40 PM; Teacher: Dawn Panarello.
Rounds
Time: 03:50 PM – 04:20 PM; Teacher: Heather Baker.
Strength Training
Time: 04:30 PM – 05:15 PM; Teacher: Heather Baker.
Metabolic Conditioning
Time: 04:45 PM – 05:15 PM; Teacher: Kitren Farrell.
Sports Strength Program
Time: 05:20 PM – 06:05 PM; Teacher: Heather Baker.
Metabolic Conditioning
Time: 05:25 PM – 05:55 PM; Teacher: Kitren Farrell.
Cycle Strength Intervals
Time: 05:30 PM – 06:30 PM; Teacher: Meghan Paradis.
Hypertrophic Strength Training
Time: 06:05 PM – 06:35 PM; Teacher: Kitren Farrell.
Rounds
Time: 06:10 PM – 06:40 PM; Teacher: Heather Baker.
Maintenance & Mobility (Squat)
Time: 06:40 PM – 07:25 PM; Teacher: Caroline Pisinski.
Strength Training
Time: 06:45 PM – 07:30 PM; Teacher: Heather Baker.
Metabolic Conditioning
Time: 07:40 PM – 08:10 PM; Teacher: Helen Bibeau.
Friday, March 6
Metabolic Conditioning
Time: 04:45 AM – 05:15 AM; Teacher: Denise Agbay.
Rounds
Time: 04:45 AM – 05:15 AM; Teacher: Tanya Sparhawk.
Metabolic Conditioning
Time: 05:20 AM – 05:50 AM; Teacher: Denise Agbay.
Cardio Grid
Time: 05:25 AM – 05:55 AM; Teacher: Tanya Sparhawk.
Metabolic Conditioning
Time: 05:55 AM – 06:25 AM; Teacher: Denise Agbay.
Strength Training
Time: 06:00 AM – 06:45 AM; Teacher: Tanya Sparhawk.
Hypertrophic Strength Training
Time: 06:35 AM – 07:05 AM; Teacher: Denise Agbay.
Open Gym
Time: 06:45 AM – 08:15 AM; Teacher: Denise Agbay.
Metabolic Conditioning
Time: 07:10 AM – 07:40 AM; Teacher: Denise Agbay.
Metabolic Conditioning
Time: 08:00 AM – 08:30 AM; Teacher: Denise Agbay.
Rounds
Time: 08:30 AM – 09:00 AM; Teacher: Ross Baker.
Metabolic Conditioning
Time: 09:15 AM – 09:45 AM; Teacher: Denise Agbay.
Hypertrophic Strength Training
Time: 09:55 AM – 10:25 AM; Teacher: Denise Agbay.
Open Gym
Time: 10:00 AM – 01:00 PM; Teacher: Shake Bar Staff.
Metabolic Conditioning
Time: 03:00 PM – 03:30 PM; Teacher: Claudia Castellanos.
Open Gym
Time: 03:00 PM – 05:30 PM; Teacher: Claudia Castellanos.
Metabolic Conditioning
Time: 05:15 PM – 05:45 PM; Teacher: Claudia Castellanos.
Trainer's Choice/Rounds
Time: 06:00 PM – 06:45 PM; Teacher: Helen Bibeau.
Saturday, March 7
20/20 Hst/Grid
Time: 06:00 AM – 06:40 AM; Teacher: Heather Baker.
Strength Training
Time: 06:45 AM – 07:30 AM; Teacher: Heather Baker.
Metabolic Conditioning
Time: 07:35 AM – 08:05 AM; Teacher: Denise Agbay.
Competition Prep (CMF, PL, Technique, Mobility)
Time: 07:45 AM – 08:30 AM; Teacher: Heather Baker.
Metabolic Conditioning
Time: 08:10 AM – 08:40 AM; Teacher: Denise Agbay.
Hypertrophic Strength Training
Time: 08:45 AM – 09:15 AM; Teacher: Heather Baker.
Metabolic Conditioning
Time: 08:45 AM – 09:15 AM; Teacher: Denise Agbay.
Metabolic Conditioning
Time: 09:20 AM – 09:50 AM; Teacher: Denise Agbay.
Strength Training
Time: 09:25 AM – 10:10 AM; Teacher: Heather Baker.
Open Gym
Time: 10:15 AM – 01:00 PM; Teacher: Shake Bar Staff.
Sunday, March 8
Strength Training
Time: 08:15 AM – 09:00 AM; Teacher: Tim Trainor.
Metabolic Conditioning
Time: 08:30 AM – 09:00 AM; Teacher: Billy Gibbons
Metabolic Conditioning
Time: 09:10 AM – 09:40 AM; Teacher: Billy Gibbons.
Rounds
Time: 09:10 AM – 09:55 AM; Teacher: Tim Trainor.
Cycle Strength Intervals
Time: 09:45 AM – 10:45 AM; Teacher: Kelly Trefry.
Metabolic Conditioning
Time: 09:50 AM – 10:20 AM; Teacher: Billy Gibbons.
Endurance
Time: 10:00 AM – 10:45 AM; Teacher: Tim Trainor.
Open Gym
Time: 11:00 AM – 01:00 PM; Teacher: Shake Bar Staff.
Monday, March 9
Cardio Grid
Time: 04:45 AM – 05:15 AM; Teacher: Angela Mall.
Metabolic Conditioning
Time: 04:45 AM – 05:15 AM; Teacher: Denise Agbay.
Metabolic Conditioning
Time: 05:20 AM – 05:50 AM; Teacher: Denise Agbay.
Rounds
Time: 05:25 AM – 05:55 AM; Teacher: Angela Mall.
Metabolic Conditioning
Time: 05:55 AM – 06:25 AM; Teacher: Denise Agbay.
Strength Training
Time: 06:00 AM – 06:45 AM; Teacher: Angela Mall.
Hypertrophic Strength Training
Time: 06:35 AM – 07:05 AM; Teacher: Denise Agbay.
Open Gym
Time: 06:45 AM – 08:15 AM; Teacher: Denise Agbay.
Metabolic Conditioning
Time: 07:10 AM – 07:40 AM; Teacher: Denise Agbay.
Metabolic Conditioning
Time: 08:00 AM – 08:30 AM; Teacher: Denise Agbay.
Rounds
Time: 08:30 AM – 09:00 AM; Teacher: Dawn Panarello.
Metabolic Conditioning
Time: 09:05 AM – 09:35 AM; Teacher: Denise Agbay.
Hypertrophic Strength Training
Time: 09:45 AM – 10:15 AM; Teacher: Denise Agbay.
Open Gym
Time: 10:00 AM – 05:00 PM; Teacher: Shake Bar Staff.
Metabolic Conditioning
Time: 11:00 AM – 11:30 AM; Teacher: Dawn Panarello.
Metabolic Conditioning
Time: 03:30 PM – 04:00 PM; Teacher: Claudia Castellanos.
Metabolic Conditioning
Time: 04:15 PM – 04:45 PM; Teacher: Claudia Castellanos.
Sec (Strength, Endurance, and Core)
Time: 04:15 PM – 05:00 PM; Teacher: Kelly Trefry.
Hypertrophic Strength Training
Time: 04:55 PM – 05:25 PM; Teacher: Claudia Castellanos.
Metabolic Conditioning
Time: 05:35 PM – 06:05 PM; Teacher: Caroline Pisinski.
Strength Training
Time: 05:35 PM – 06:20 PM; Teacher: Claudia Castellanos.
Middle School Conditioning
Time: 06:15 PM – 06:55 PM; Teacher: Caroline Pisinski.
Rounds
Time: 06:25 PM – 06:55 PM; Teacher: Claudia Castellanos.
Cardio Grid
Time: 07:05 PM – 07:35 PM; Teacher: Caroline Pisinski.
Metabolic Conditioning
Time: 07:05 PM – 07:35 PM; Teacher: Helen Bibeau.
Strength Training
Time: 07:45 PM – 08:30 PM; Teacher: Helen Bibeau.
Tuesday, March 10
Metabolic Conditioning
Time: 04:45 AM – 05:15 AM; Teacher: Mazie Meservey.
Strength Training
Time: 04:45 AM – 05:30 AM; Teacher: Heather Baker.
Metabolic Conditioning
Time: 05:20 AM – 05:50 AM; Teacher: Mazie Meservey.
Hypertrophic Strength Training
Time: 05:40 AM – 06:10 AM; Teacher: Heather Baker.
Metabolic Conditioning
Time: 05:55 AM – 06:25 AM; Teacher: Mazie Meservey.
Open Gym
Time: 06:15 AM – 09:00 AM; Teacher: Heather Baker.
Cardio Grid
Time: 06:30 AM – 07:00 AM; Teacher: Heather Baker.
Metabolic Conditioning
Time: 06:30 AM – 07:00 AM; Teacher: Mazie Meservey.
Metabolic Conditioning
Time: 08:15 AM – 08:45 AM; Teacher: Dawn Panarello.
Hypertrophic Strength Training
Time: 08:55 AM – 09:25 AM; Teacher: Dawn Panarello.
Sec (Strength, Endurance, and Core)
Time: 09:15 AM – 10:00 AM; Teacher: Kelly Trefry.
Metabolic Conditioning
Time: 09:35 AM – 10:05 AM; Teacher: Dawn Panarello.
Strength Training
Time: 10:15 AM – 11:00 AM; Teacher: Dawn Panarello.
Metabolic Conditioning
Time: 11:15 AM – 11:45 AM; Teacher: Dawn Panarello.
Open Gym
Time: 11:15 AM – 03:00 PM; Teacher: Shake Bar Staff.
Metabolic Conditioning
Time: 02:30 PM – 03:00 PM; Teacher: Dawn Panarello.
Strength Training
Time: 03:05 PM – 03:50 PM; Teacher: Heather Baker.
Hypertrophic Strength Training
Time: 03:10 PM – 03:40 PM; Teacher: Dawn Panarello.
Grind
Time: 03:50 PM – 04:20 PM; Teacher: Heather Baker.
Metabolic Conditioning
Time: 03:50 PM – 04:20 PM; Teacher: Dawn Panarello.
Middle School Conditioning
Time: 04:30 PM – 05:10 PM; Teacher: Billy Gibbons.
Strength Training
Time: 04:30 PM – 05:15 PM; Teacher: Heather Baker.
Metabolic Conditioning
Time: 05:25 PM – 05:55 PM; Teacher: Billy Gibbons.
Sports Strength Program
Time: 06:00 PM – 06:40 PM; Teacher: Heather Baker.
Hypertrophic Strength Training
Time: 06:05 PM – 06:35 PM; Teacher: Billy Gibbons.
Grind
Time: 06:45 PM – 07:15 PM; Teacher: Billy Gibbons.
Strength Training
Time: 06:45 PM – 07:30 PM; Teacher: Heather Baker.
Metabolic Conditioning
Time: 07:40 PM – 08:10 PM; Teacher: Helen Bibeau.
Wednesday, March 11
Hypertrophic Strength Training
Time: 04:45 AM – 05:15 AM; Teacher: Tanya Sparhawk.
Metabolic Conditioning
Time: 04:45 AM – 05:15 AM; Teacher: Dawn Panarello.
Metabolic Conditioning
Time: 05:20 AM – 05:50 AM; Teacher: Dawn Panarello.
Metabolic Conditioning
Time: 05:55 AM – 06:25 AM; Teacher: Dawn Panarello.
Metabolic Conditioning
Time: 06:30 AM – 07:00 AM; Teacher: Dawn Panarello.
Cardio Grid
Time: 07:10 AM – 07:40 AM; Teacher: Dawn Panarello.
Metabolic Conditioning
Time: 08:30 AM – 09:00 AM; Teacher: Denise Agbay.
Hypertrophic Strength Training
Time: 09:10 AM – 09:40 AM; Teacher: Denise Agbay.
Metabolic Conditioning
Time: 09:50 AM – 10:20 AM; Teacher: Denise Agbay.
Rounds
Time: 10:10 AM – 10:40 AM; Teacher: Claudia Castellanos.
Open Gym
Time: 11:00 AM – 03:00 PM; Teacher: Shake Bar Staff.
Metabolic Conditioning
Time: 02:45 PM – 03:15 PM; Teacher: Kelly Trefry.
Strength Training
Time: 03:20 PM – 04:05 PM; Teacher: Ross Baker.
Metabolic Conditioning
Time: 03:25 PM – 03:55 PM; Teacher: Kelly Trefry.
Hypertrophic Strength Training
Time: 04:05 PM – 04:35 PM; Teacher: Kelly Trefry.
Cardio Grid
Time: 04:10 PM – 04:40 PM; Teacher: Ross Baker.
Metabolic Conditioning
Time: 04:45 PM – 05:15 PM; Teacher: Kelly Trefry.
Rounds
Time: 04:45 PM – 05:15 PM; Teacher: Ross Baker.
Strength Training
Time: 05:20 PM – 06:05 PM; Teacher: Ross Baker.
Sec (Strength, Endurance, and Core)
Time: 05:25 PM – 06:10 PM; Teacher: Kelly Trefry.
Sports Strength Program
Time: 06:10 PM – 06:50 PM; Teacher: Ross Baker.
FC Stars Worcester Soccer Team Training (Closed to Public)
Time: 06:45 PM – 07:45 PM; Teacher: Dawn Panarello.
Rounds
Time: 06:50 PM – 07:20 PM; Teacher: Krista Howard.
Wachusett Youth Wrestling (Closed to Public)
Time: 06:55 PM – 07:30 PM; Teacher: Ross Baker.
Thursday, March 12
Metabolic Conditioning
Time: 04:45 AM – 05:15 AM; Teacher: Heather Baker.
Strength Training
Time: 04:45 AM – 05:30 AM; Teacher: Angela Mall.
Cycle Strength Intervals
Time: 05:20 AM – 06:20 AM; Teacher: Meghan Paradis.
Metabolic Conditioning
Time: 05:20 AM – 05:50 AM; Teacher: Heather Baker.
Hypertrophic Strength Training
Time: 05:40 AM – 06:10 AM; Teacher: Angela Mall.
Metabolic Conditioning
Time: 05:55 AM – 06:25 AM; Teacher: Heather Baker.
Open Gym
Time: 06:15 AM – 09:00 AM; Teacher: Heather Baker.
Grind
Time: 06:30 AM – 07:00 AM; Teacher: Angela Mall.
Metabolic Conditioning
Time: 06:30 AM – 07:00 AM; Teacher: Heather Baker.
Hypertrophic Strength Training
Time: 07:05 AM – 07:35 AM; Teacher: Heather Baker.
Metabolic Conditioning
Time: 08:15 AM – 08:45 AM; Teacher: Dawn Panarello.
Hypertrophic Strength Training
Time: 08:55 AM – 09:25 AM; Teacher: Dawn Panarello.
Sec (Strength, Endurance, and Core)
Time: 09:15 AM – 10:00 AM; Teacher: Kelly Trefry.
Metabolic Conditioning
Time: 09:35 AM – 10:05 AM; Teacher: Dawn Panarello.
Strength Training
Time: 10:15 AM – 11:00 AM; Teacher: Dawn Panarello.
Metabolic Conditioning
Time: 11:15 AM – 11:45 AM; Teacher: Dawn Panarello.
Open Gym
Time: 11:15 AM – 03:00 PM; Teacher: Shake Bar Staff.
Metabolic Conditioning
Time: 02:30 PM – 03:00 PM; Teacher: Dawn Panarello.
Strength Training
Time: 03:05 PM – 03:50 PM; Teacher: Heather Baker.
Hypertrophic Strength Training
Time: 03:10 PM – 03:40 PM; Teacher: Dawn Panarello.
Metabolic Conditioning
Time: 03:50 PM – 04:20 PM; Teacher: Dawn Panarello.
Rounds
Time: 03:50 PM – 04:20 PM; Teacher: Heather Baker.
Strength Training
Time: 04:30 PM – 05:15 PM; Teacher: Heather Baker
Metabolic Conditioning
Time: 04:45 PM – 05:15 PM; Teacher: Kitren Farrell.
Sports Strength Program
Time: 05:20 PM – 06:05 PM; Teacher: Heather Baker.
Metabolic Conditioning
Time: 05:25 PM – 05:55 PM; Teacher: Kitren Farrell.
Cycle Strength Intervals
Time: 05:30 PM – 06:30 PM; Teacher: Meghan Paradis.
Hypertrophic Strength Training
Time: 06:05 PM – 06:35 PM; Teacher: Kitren Farrell.
Rounds
Time: 06:10 PM – 06:40 PM; Teacher: Heather Baker.
Strength Training
Time: 06:45 PM – 07:30 PM; Teacher: Heather Baker.
Metabolic Conditioning
Time: 07:40 PM – 08:10 PM; Teacher: Helen Bibeau.
Friday, March 13
Metabolic Conditioning
Time: 04:45 AM – 05:15 AM; Teacher: Denise Agbay.
Rounds
Time: 04:45 AM – 05:15 AM; Teacher: Tanya Sparhawk.
Metabolic Conditioning
Time: 05:20 AM – 05:50 AM; Teacher: Denise Agbay.
Cardio Grid
Time: 05:25 AM – 05:55 AM; Teacher: Tanya Sparhawk.
Metabolic Conditioning
Time: 05:55 AM – 06:25 AM; Teacher: Denise Agbay.
Strength Training
Time: 06:00 AM – 06:45 AM; Teacher: Tanya Sparhawk.
Hypertrophic Strength Training
Time: 06:35 AM – 07:05 AM; Teacher: Denise Agbay.
Open Gym
Time: 06:45 AM – 08:15 AM; Teacher: Denise Agbay.
Metabolic Conditioning
Time: 07:10 AM – 07:40 AM; Teacher: Denise Agbay.
Metabolic Conditioning
Time: 08:00 AM – 08:30 AM; Teacher: Denise Agbay.
Rounds
Time: 08:30 AM – 09:00 AM; Teacher: Ross Baker.
Metabolic Conditioning
Time: 09:15 AM – 09:45 AM; Teacher: Denise Agbay.
Hypertrophic Strength Training
Time: 09:55 AM – 10:25 AM; Teacher: Denise Agbay.
Open Gym
Time: 10:00 AM – 01:00 PM; Teacher: Shake Bar Staff.
Metabolic Conditioning
Time: 03:00 PM – 03:30 PM; Teacher: Claudia Castellanos.
Open Gym
Time: 03:00 PM – 05:30 PM; Teacher: Claudia Castellanos.
Metabolic Conditioning
Time: 05:15 PM – 05:45 PM; Teacher: Claudia Castellanos.
Trainer's Choice/Rounds
Time: 06:00 PM – 06:45 PM; Teacher: Helen Bibeau.
Saturday, March 14
20/20 Hst/Grid
Time: 06:00 AM – 06:40 AM; Teacher: Heather Baker.
Strength Training
Time: 06:45 AM – 07:30 AM; Teacher: Heather Baker.
Metabolic Conditioning
Time: 07:35 AM – 08:05 AM; Teacher: Denise Agbay.
Competition Prep (CMF, PL, Technique, Mobility)
Time: 07:45 AM – 08:30 AM; Teacher: Heather Baker.
Metabolic Conditioning
Time: 08:10 AM – 08:40 AM; Teacher: Denise Agbay.
Hypertrophic Strength Training
Time: 08:45 AM – 09:15 AM; Teacher: Heather Baker.
Metabolic Conditioning
Time: 08:45 AM – 09:15 AM; Teacher: Denise Agbay.
Metabolic Conditioning
Time: 09:20 AM – 09:50 AM ; Teacher: Denise Agbay.
Strength Training
Time: 09:25 AM – 10:10 AM; Teacher: Heather Baker.
Open Gym
Time: 10:15 AM – 01:00 PM ; Teacher: Shake Bar Staff.
Sunday, March 15
Strength Training
Time: 08:15 AM – 09:00 AM ; Teacher: Tim Trainor.
Metabolic Conditioning
Time: 08:30 AM – 09:00 AM ; Teacher: Billy Gibbons.
Metabolic Conditioning
Time: 09:10 AM – 09:40 AM ; Teacher: Billy Gibbons.
Rounds
Time: 09:10 AM – 09:55 AM ; Teacher: Tim Trainor.
Cycle Strength Intervals
Time: 09:45 AM – 10:45 AM ; Teacher: Kelly Trefry.
Metabolic Conditioning
Time: 09:50 AM – 10:20 AM ; Teacher: Billy Gibbons.
Endurance
Time: 10:00 AM – 10:45 AM ; Teacher: Tim Trainor.
Open Gym
Time: 11:00 AM – 01:00 PM ; Teacher: Shake Bar Staff.
Monday, March 16
Cardio Grid
Time: 04:45 AM – 05:15 AM ; Teacher: Angela Mall.
Metabolic Conditioning
Time: 04:45 AM – 05:15 AM ; Teacher: Denise Agbay.
Metabolic Conditioning
Time: 05:20 AM – 05:50 AM ; Teacher: Denise Agbay.
Rounds
Time: 05:25 AM – 05:55 AM ; Teacher: Angela Mall.
Metabolic Conditioning
Time: 05:55 AM – 06:25 AM ; Teacher: Denise Agbay.
Strength Training
Time: 06:00 AM – 06:45 AM ; Teacher: Angela Mall.
Hypertrophic Strength Training
Time: 06:35 AM – 07:05 AM; Teacher: Denise Agbay
Open Gym
Time: 06:45 AM – 08:15 AM; Teacher: Denise Agbay.
Metabolic Conditioning
Time: 07:10 AM – 07:40 AM ; Teacher: Denise Agbay.
Metabolic Conditioning
Time: 08:00 AM – 08:30 AM ; Teacher: Denise Agbay.
Rounds
Time: 08:30 AM – 09:00 AM ; Teacher: Dawn Panarello.
Metabolic Conditioning
Time: 09:05 AM – 09:35 AM ; Teacher: Denise Agbay.
Hypertrophic Strength Training
Time: 09:45 AM – 10:15 AM ; Teacher: Denise Agbay.
Open Gym
Time: 10:00 AM – 05:00 PM ; Teacher: Shake Bar Staff.
Metabolic Conditioning
Time: 11:00 AM – 11:30 AM ; Teacher: Dawn Panarello.
Metabolic Conditioning
Time: 03:30 PM – 04:00 PM ; Teacher: Claudia Castellanos.
Metabolic Conditioning
Time: 04:15 PM – 04:45 PM ; Teacher: Claudia Castellanos.
SEC (Strength, Endurance, and Core)
Time: 04:15 PM – 05:00 PM ; Teacher: Kelly Trefry.
Hypertrophic Strength Training
Time: 04:55 PM – 05:25 PM ; Teacher: Claudia Castellanos.
Metabolic Conditioning
Time: 05:35 PM – 06:05 PM ; Teacher: Caroline Pisinski.
Strength Training
Time: 05:35 PM – 06:20 PM ; Teacher: Claudia Castellanos.
Middle School Conditioning
Time: 06:15 PM – 06:55 PM ; Teacher: Caroline Pisinski.
Rounds
Time: 06:25 PM – 06:55 PM ; Teacher: Claudia Castellanos.
Cardio Grid
Time: 07:05 PM – 07:35 PM ; Teacher: Caroline Pisinski.
Metabolic Conditioning
Time: 07:05 PM – 07:35 PM ; Teacher: Helen Bibeau.
Strength Training
Time: 07:45 PM – 08:30 PM ; Teacher: Helen Bibeau.
Tuesday, March 17
Metabolic Conditioning
Time: 04:45 AM – 05:15 AM; Teacher: Mazie Meservey.
Strength Training
Time: 04:45 AM – 05:30 AM ; Teacher: Heather Baker.
Metabolic Conditioning
Time: 05:20 AM – 05:50 AM; Teacher: Mazie Meservey.
Hypertrophic Strength Training
Time: 05:40 AM – 06:10 AM ; Teacher: Heather Baker.
Metabolic Conditioning
Time: 05:55 AM – 06:25 AM; Teacher: Mazie Meservey.
Open Gym
Time: 06:15 AM – 09:00 AM ; Teacher: Heather Baker.
Cardio Grid
Time: 06:30 AM – 07:00 AM ; Teacher: Heather Baker.
Metabolic Conditioning
Time: 06:30 AM – 07:00 AM ; Teacher: Mazie Meservey.
Metabolic Conditioning
Time: 08:15 AM – 08:45 AM ; Teacher: Dawn Panarello.
Hypertrophic Strength Training
Time: 08:55 AM – 09:25 AM ; Teacher: Dawn Panarello.
SEC (Strength, Endurance, and Core)
Time: 09:15 AM – 10:00 AM ; Teacher: Kelly Trefry.
Metabolic Conditioning
Time: 09:35 AM – 10:05 AM ; Teacher: Dawn Panarello.
Strength Training
Time: 10:15 AM – 11:00 AM ; Teacher: Dawn Panarello.
Metabolic Conditioning
Time: 11:15 AM – 11:45 AM ; Teacher: Dawn Panarello.
Open Gym
Time: 11:15 AM – 03:00 PM ; Teacher: Shake Bar Staff.
Metabolic Conditioning
Time: 02:30 PM – 03:00 PM ; Teacher: Dawn Panarello.
Strength Training
Time: 03:05 PM – 03:50 PM ; Teacher: Heather Baker.
Hypertrophic Strength Training
Time: 03:10 PM – 03:40 PM ; Teacher: Dawn Panarello.
Grind
Time: 03:50 PM – 04:20 PM ; Teacher: Heather Baker.
Metabolic Conditioning
Time: 03:50 PM – 04:20 PM ; Teacher: Dawn Panarello.
Middle School Conditioning
Time: 04:30 PM – 05:10 PM ; Teacher: Billy Gibbons.
Strength Training
Time: 04:30 PM – 05:15 PM ; Teacher: Heather Baker.
Metabolic Conditioning
Time: 05:25 PM – 05:55 PM ; Teacher: Billy Gibbons.
Sports Strength Program
Time: 06:00 PM – 06:40 PM ; Teacher: Heather Baker.
Hypertrophic Strength Training
Time: 06:05 PM – 06:35 PM ; Teacher: Billy Gibbons.
Grind
Time: 06:45 PM – 07:15 PM ; Teacher: Billy Gibbons.
Strength Training
Time: 06:45 PM – 07:30 PM ; Teacher: Heather Baker.
Metabolic Conditioning
Time: 07:40 PM – 08:10 PM; Teacher: Helen Bibeau.
Wednesday, March 18
Hypertrophic Strength Training
Time: 04:45 AM – 05:15 AM; Teacher: Tanya Sparhawk.
Metabolic Conditioning
Time: 04:45 AM – 05:15 AM; Teacher: Dawn Panarello.
Metabolic Conditioning
Time: 05:20 AM – 05:50 AM; Teacher: Dawn Panarello.
Metabolic Conditioning
Time: 05:55 AM – 06:25 AM ; Teacher: Dawn Panarello.
Metabolic Conditioning
Time: 06:30 AM – 07:00 AM; Teacher: Dawn Panarello.
Cardio Grid
Time: 07:10 AM – 07:40 AM ; Teacher: Dawn Panarello.
Metabolic Conditioning
Time: 08:30 AM – 09:00 AM ; Teacher: Denise Agbay.
Hypertrophic Strength Training
Time: 09:10 AM – 09:40 AM ; Teacher: Denise Agbay.
Metabolic Conditioning
Time: 09:50 AM – 10:20 AM ; Teacher: Denise Agbay.
Rounds
Time: 10:10 AM – 10:40 AM ; Teacher: Claudia Castellanos.
Open Gym
Time: 11:00 AM – 03:00 PM ; Teacher: Shake Bar Staff.
Metabolic Conditioning
Time: 02:45 PM – 03:15 PM ; Teacher: Kelly Trefry.
Strength Training
Time: 03:20 PM – 04:05 PM ; Teacher: Ross Baker.
Metabolic Conditioning
Time: 03:25 PM – 03:55 PM ; Teacher: Kelly Trefry.
Hypertrophic Strength Training
Time: 04:05 PM – 04:35 PM ; Teacher: Kelly Trefry.
Cardio Grid
Time: 04:10 PM – 04:40 PM ; Teacher: Ross Baker.
Metabolic Conditioning
Time: 04:45 PM – 05:15 PM ; Teacher: Kelly Trefry.
Rounds
Time: 04:45 PM – 05:15 PM ; Teacher: Ross Baker.
Strength Training
Time: 05:20 PM – 06:05 PM ; Teacher: Ross Baker.
SEC (Strength, Endurance, and Core)
Time: 05:25 PM – 06:10 PM ; Teacher: Kelly Trefry.
Sports Strength Program
Time: 06:10 PM – 06:50 PM ; Teacher: Ross Baker.
FC Stars Worcester Soccer Team Training (Closed to Public)
Time: 06:45 PM – 07:45 PM ; Teacher: Dawn Panarello.
Rounds
Time: 06:50 PM – 07:20 PM ; Teacher: Krista Howard.
Thursday, March 19
Metabolic Conditioning
Time: 04:45 AM – 05:15 AM; Teacher: Heather Baker.
Strength Training
Time: 04:45 AM – 05:30 AM ; Teacher: Angela Mall.
Cycle Strength Intervals
Time: 05:20 AM – 06:20 AM ; Teacher: Meghan Paradis.
Metabolic Conditioning
Time: 05:20 AM – 05:50 AM ; Teacher: Heather Baker.
Hypertrophic Strength Training
Time: 05:40 AM – 06:10 AM ; Teacher: Angela Mall.
Metabolic Conditioning
Time: 05:55 AM – 06:25 AM ; Teacher: Heather Baker.
Open Gym
Time: 06:15 AM – 09:00 AM ; Teacher: Heather Baker.
Metabolic Conditioning
Time: 06:30 AM – 07:00 AM ; Teacher: Heather Baker.
Grind
Time: 06:30 AM – 07:00 AM ; Teacher: Angela Mall.
Hypertrophic Strength Training
Time: 07:05 AM – 07:35 AM ; Teacher: Heather Baker.
Metabolic Conditioning
Time: 08:15 AM – 08:45 AM ; Teacher: Dawn Panarello.
Hypertrophic Strength Training
Time: 08:55 AM – 09:25 AM ; Teacher: Dawn Panarello.
SEC (Strength, Endurance, and Core)
Time: 09:15 AM – 10:00 AM ; Teacher: Kelly Trefry.
Metabolic Conditioning
Time: 09:35 AM – 10:05 AM ; Teacher: Dawn Panarello.
Strength Training
Time: 10:15 AM – 11:00 AM ; Teacher: Dawn Panarello.
Metabolic Conditioning
Time: 11:15 AM – 11:45 AM ; Teacher: Dawn Panarello.
Open Gym
Time: 11:15 AM – 03:00 PM ; Teacher: Shake Bar Staff.
Metabolic Conditioning
Time: 02:30 PM – 03:00 PM ; Teacher: Dawn Panarello.
Strength Training
Time: 03:05 PM – 03:50 PM ; Teacher: Heather Baker.
Hypertrophic Strength Training
Time: 03:10 PM – 03:40 PM ; Teacher: Dawn Panarello.
Metabolic Conditioning
Time: 03:50 PM – 04:20 PM ; Teacher: Dawn Panarello.
Rounds
Time: 03:50 PM – 04:20 PM ; Teacher: Heather Baker.
Strength Training
Time: 04:30 PM – 05:15 PM ; Teacher: Heather Baker.
Metabolic Conditioning
Time: 04:45 PM – 05:15 PM; Teacher: Kitren Farrell.
Sports Strength Program
Time: 05:20 PM – 06:05 PM ; Teacher: Heather Baker.
Metabolic Conditioning
Time: 05:25 PM – 05:55 PM ; Teacher: Kitren Farrell.
Cycle Strength Intervals
Time: 05:30 PM – 06:30 PM ; Teacher: Meghan Paradis.
Hypertrophic Strength Training
Time: 06:05 PM – 06:35 PM ; Teacher: Kitren Farrell.
Rounds
Time: 06:10 PM – 06:40 PM ; Teacher: Heather Baker.
Strength Training
Time: 06:45 PM – 07:30 PM ; Teacher: Heather Baker.
Metabolic Conditioning
Time: 07:40 PM – 08:10 PM ; Teacher: Helen Bibeau.
Friday, March 20
Metabolic Conditioning
Time: 04:45 AM – 05:15 AM; Teacher: Denise Agbay.
Rounds
Time:04:45 AM – 05:15 AM ; Teacher: Tanya Sparhawk.
Metabolic Conditioning
Time: 05:20 AM – 05:50 AM ; Teacher: Denise Agbay.
Cardio Grid
Time: 05:25 AM – 05:55 AM ; Teacher: Tanya Sparhawk.
Metabolic Conditioning
Time: 05:55 AM – 06:25 AM ; Teacher:Denise Agbay.
Strength Training
Time: 06:00 AM – 06:45 AM ; Teacher: Tanya Sparhawk.
Hypertrophic Strength Training
Time: 06:35 AM – 07:05 AM ; Teacher: Denise Agbay.
Open Gym
Time: 06:45 AM – 08:15 AM ; Teacher: Denise Agbay.
Metabolic Conditioning
Time: 07:10 AM – 07:40 AM ; Teacher: Denise Agbay.
Metabolic Conditioning
Time: 08:00 AM – 08:30 AM ; Teacher: Denise Agbay.
Rounds
Time: 08:30 AM – 09:00 AM ; Teacher: Ross Baker.
Metabolic Conditioning
Time: 09:15 AM – 09:45 AM ; Teacher: Denise Agbay.
Hypertrophic Strength Training
Time: 09:55 AM – 10:25 AM ; Teacher: Denise Agbay.
Open Gym
Time: 10:00 AM – 01:00 PM ; Teacher: Shake Bar Staff.
Metabolic Conditioning
Time: 03:00 PM – 03:30 PM ; Teacher: Claudia Castellanos.
Open Gym
Time: 03:00 PM – 05:30 PM ; Teacher: Claudia Castellanos.
Metabolic Conditioning
Time: 05:15 PM – 05:45 PM ; Teacher: Claudia Castellanos.
Trainer's Choice/Rounds
Time: 06:00 PM – 06:45 PM ; Teacher: Helen Bibeau.
Saturday, March 21
20/20 HST/Grid
Time: 06:00 AM – 06:40 AM ; Teacher: Heather Baker.
Strength Training
Time: 06:45 AM – 07:30 AM ; Teacher: Heather Baker.
Metabolic Conditioning
Time: 07:35 AM – 08:05 AM; Teacher: Denise Agbay.
Competition Prep (CMF, PL, Technique, Mobility)
Time: 07:45 AM – 08:30 AM ; Teacher: Heather Baker.
Metabolic Conditioning
Time: 08:10 AM – 08:40 AM ; Teacher: Denise Agbay.
Hypertrophic Strength Training
Time: 08:45 AM – 09:15 AM ; Teacher: Heather Baker.
Metabolic Conditioning
Time: 08:45 AM – 09:15 AM ; Teacher: Denise Agbay.
Metabolic Conditioning
Time: 09:20 AM – 09:50 AM ; Teacher: Denise Agbay.
Strength Training
Time: 09:25 AM – 10:10 AM ; Teacher: Heather Baker.
Open Gym
Time: 10:15 AM – 01:00 PM ; Teacher: Shake Bar Staff.
Sunday, March 22
Strength Training
Time: 08:15 AM – 09:00 AM ; Teacher: Tim Trainor.
Metabolic Conditioning
Time: 08:30 AM – 09:00 AM ; Teacher: Billy Gibbons.
Metabolic Conditioning
Time: 09:10 AM – 09:40 AM ; Teacher: Billy Gibbons.
Rounds
Time: 09:10 AM – 09:55 AM ; Teacher: Tim Trainor.
Cycle Strength Intervals
Time: 09:45 AM – 10:45 AM ; Teacher: Kelly Trefry.
Metabolic Conditioning
Time: 09:50 AM – 10:20 AM ; Teacher: Billy Gibbons.
Endurance
Time: 10:00 AM – 10:45 AM ; Teacher: Tim Trainor.
Open Gym
Time: 11:00 AM – 01:00 PM ; Teacher: Shake Bar Staff.
Monday, March 23
Cardio Grid
Time: 04:45 AM – 05:15 AM; Teacher: Angela Mall.
Metabolic Conditioning
Time: 04:45 AM – 05:15 AM M; Teacher: Denise Agbay.
Metabolic Conditioning
Time: 05:20 AM – 05:50 AM ; Teacher: Denise Agbay.
Rounds
Time: 05:25 AM – 05:55 AM ; Teacher: Angela Mall.
Metabolic Conditioning
Time: 05:55 AM – 06:25 AM ; Teacher: Denise Agbay.
Strength Training
Time: 06:00 AM – 06:45 AM ; Teacher: Angela Mall.
Hypertrophic Strength Training
Time: 06:35 AM – 07:05 AM ; Teacher: Denise Agbay.
Open Gym
Time: 06:45 AM – 08:15 AM ; Teacher: Denise Agbay.
Metabolic Conditioning
Time: 07:10 AM – 07:40 AM ; Teacher: Denise Agbay.
Metabolic Conditioning
Time: 08:00 AM – 08:30 AM ; Teacher: Denise Agbay.
Rounds
Time: 08:30 AM – 09:00 AM ; Teacher: Dawn Panarello.
Metabolic Conditioning
Time: 09:05 AM – 09:35 AM ; Teacher: Denise Agbay.
Hypertrophic Strength Training
Time: 09:45 AM – 10:15 AM ; Teacher: Denise Agbay.
Open Gym
Time: 10:00 AM – 05:00 PM ; Teacher: Shake Bar Staff.
Metabolic Conditioning
Time: 11:00 AM – 11:30 AM ; Teacher: Dawn Panarello.
Metabolic Conditioning
Time: 03:30 PM – 04:00 PM ; Teacher: Claudia Castellanos.
Metabolic Conditioning
Time: 04:15 PM – 04:45 PM ; Teacher: Claudia Castellanos.
SEC (Strength, Endurance, and Core)
Time: 04:15 PM – 05:00 PM ; Teacher: Kelly Trefry.
Hypertrophic Strength Training
Time: 04:55 PM – 05:25 PM ; Teacher: Claudia Castellanos.
Metabolic Conditioning
Time: 05:35 PM – 06:05 PM M; Teacher: Caroline Pisinski.
Strength Training
Time: 05:35 PM – 06:20 PM ; Teacher: Claudia Castellanos.
Middle School Conditioning
Time: 06:15 PM – 06:55 PM ; Teacher: Caroline Pisinski.
Rounds
Time: 06:25 PM – 06:55 PM ; Teacher: Claudia Castellanos.
Cardio Grid
Time: 07:05 PM – 07:35 PM ; Teacher: Caroline Pisinski.
Metabolic Conditioning
Time: 07:05 PM – 07:35 PM ; Teacher: Helen Bibeau.
Strength Training
Time: 07:45 PM – 08:30 PM ; Teacher: Helen Bibeau.
Tuesday, March 24
Metabolic Conditioning
Time: 04:45 AM – 05:15 AM; Teacher: Mazie Meservey.
Strength Training
Time: 04:45 AM – 05:30 AM ; Teacher: Heather Baker.
Metabolic Conditioning
Time: 05:20 AM – 05:50 AM; Teacher: Mazie Meservey.
Hypertrophic Strength Training
Time: 05:40 AM – 06:10 AM ; Teacher: Heather Baker.
Metabolic Conditioning
Time: 05:55 AM – 06:25 AM; Teacher: Mazie Meservey.
Open Gym
Time: 06:15 AM – 09:00 AM ; Teacher: Heather Baker.
Cardio Grid
Time: 06:30 AM – 07:00 AM ; Teacher: Heather Baker.
Metabolic Conditioning
Time: 06:30 AM – 07:00 AM ; Teacher: Mazie Meservey.
Metabolic Conditioning
Time: 08:15 AM – 08:45 AM ; Teacher: Dawn Panarello.
Hypertrophic Strength Training
Time: 08:55 AM – 09:25 AM ; Teacher: Dawn Panarello.
SEC (Strength, Endurance, and Core)
Time: 09:15 AM – 10:00 AM ; Teacher: Kelly Trefry.
Metabolic Conditioning
Time: 09:35 AM – 10:05 AM ; Teacher: Dawn Panarello.
Strength Training
Time: 10:15 AM – 11:00 AM ; Teacher: Dawn Panarello.
Metabolic Conditioning
Time: 11:15 AM – 11:45 AM ; Teacher: Dawn Panarello.
Open Gym
Time: 11:15 AM – 03:00 PM ; Teacher: Shake Bar Staff.
Metabolic Conditioning
Time: 02:30 PM – 03:00 PM Teacher: Dawn Panarello.
Strength Training
Time: 03:05 PM – 03:50 PM ; Teacher: Heather Baker.
Hypertrophic Strength Training
Time: 03:10 PM – 03:40 PM ; Teacher: Dawn Panarello.
Grind
Time: 03:50 PM – 04:20 PM ; Teacher: Heather Baker.
Metabolic Conditioning
Time: 03:50 PM – 04:20 PM ; Teacher: Dawn Panarello.
Middle School Conditioning
Time: 04:30 PM – 05:10 PM ; Teacher: Billy Gibbons.
Strength Training
Time: 04:30 PM – 05:15 PM; Teacher: Heather Baker.
Metabolic Conditioning
Time: 05:25 PM – 05:55 PM ; Teacher: Billy Gibbons.
Sports Strength Program
Time: 06:00 PM – 06:40 PM ; Teacher: Heather Baker.
Hypertrophic Strength Training
Time: 06:05 PM – 06:35 PM ; Teacher: Billy Gibbons.
Grind
Time: 06:45 PM – 07:15 PM ; Teacher: Billy Gibbons.
Strength Training
Time: 06:45 PM – 07:30 PM ; Teacher: Heather Baker.
Metabolic Conditioning
Time: 07:40 PM – 08:10 PM ; Teacher: Helen Bibeau.
Wednesday, March 25
Hypertrophic Strength Training
Time: 04:45 AM – 05:15 AM; Teacher: Tanya Sparhawk.
Metabolic Conditioning
Time: 04:45 AM – 05:15 AM ; Teacher: Dawn Panarello.
Metabolic Conditioning
Time: 05:20 AM – 05:50 AM; Teacher: Dawn Panarello.
Metabolic Conditioning
Time: 05:55 AM – 06:25 AM ; Teacher: Dawn Panarello.
Metabolic Conditioning
Time: 06:30 AM – 07:00 AM ; Teacher: Dawn Panarello.
Cardio Grid
Time: 07:10 AM – 07:40 AM ; Teacher: Dawn Panarello.
Metabolic Conditioning
Time: 08:30 AM – 09:00 AM ; Teacher: Denise Agbay.
Hypertrophic Strength Training
Time: 09:10 AM – 09:40 AM ; Teacher: Denise Agbay.
Metabolic Conditioning
Time: 09:50 AM – 10:20 AM ; Teacher: Denise Agbay.
Rounds
Time: 10:10 AM – 10:40 AM ; Teacher: Claudia Castellanos.
Open Gym
Time: 11:00 AM – 03:00 PM M; Teacher: Kelly Trefry.
Metabolic Conditioning
Time: 09:35 AM – 10:05 AM; Teacher: Dawn Panarello.
Strength Training
Time: 10:15 AM – 11:00 AM; Teacher: Dawn Panarello.
Metabolic Conditioning
Time: 11:15 AM – 11:45 AM; Teacher: Dawn Panarello.
Open Gym
Time: 11:15 AM – 03:00 PM; Teacher: Shake Bar Staff.
Metabolic Conditioning
Time: 02:30 PM – 03:00 PM; Teacher: Dawn Panarello.
Strength Training
Time: 03:05 PM – 03:50 PM; Teacher: Heather Baker.
Hypertrophic Strength Training
Time: 03:10 PM – 03:40 PM; Teacher: Dawn Panarello.
Grind
Time: 03:50 PM – 04:20 PM; Teacher: Heather Baker.
Metabolic Conditioning
Time: 03:50 PM – 04:20 PM; Teacher: Dawn Panarello.
Middle School Conditioning
Time: 04:30 PM – 05:10 PM; Teacher: Billy Gibbons.
Strength Training
Time: 04:30 PM – 05:15 PM; Teacher: Heather Baker.
Metabolic Conditioning
Time: 05:25 PM – 05:55 PM; Teacher: Billy Gibbons.
Sports Strength Program
Time: 06:00 PM – 06:40 PM; Teacher: Heather Baker.
Hypertrophic Strength Training
Time: 06:05 PM – 06:35 PM; Teacher: Billy Gibbons.
Grind
Time: 06:45 PM – 07:15 PM; Teacher: Billy Gibbons.
Strength Training
Time: 06:45 PM – 07:30 PM; Teacher: Heather Baker.
Metabolic Conditioning
Time: 07:40 PM – 08:10 PM; Teacher: Helen Bibeau.
Thursday, March 26
Metabolic Conditioning
Time: 04:45 AM – 05:15 AM; Teacher: Heather Baker.
Strength Training
Time: 04:45 AM – 05:30 AM; Teacher: Angela Mall.
Cycle Strength Intervals
Time: 05:20 AM – 06:20 AM; Teacher: Meghan Paradis.
Metabolic Conditioning
Time: 05:20 AM – 05:50 AM; Teacher: Heather Baker.
Hypertrophic Strength Training
Time: 05:40 AM – 06:10 AM; Teacher: Angela Mall.
Metabolic Conditioning
Time: 05:55 AM – 06:25 AM; Teacher: Heather Baker.
Open Gym
Time: 06:15 AM – 09:00 AM; Teacher: Heather Baker.
Metabolic Conditioning
Time: 06:30 AM – 07:00 AM; Teacher: Heather Baker.
Grind
Time: 06:30 AM – 07:00 AM; Teacher: Angela Mall.
Hypertrophic Strength Training
Time: 07:05 AM – 07:35 AM; Teacher: Heather Baker.
Metabolic Conditioning
Time: 08:15 AM – 08:45 AM; Teacher: Dawn Panarello.
Hypertrophic Strength Training
Time: 08:55 AM – 09:25 AM; Teacher: Dawn Panarello.
Sec (Strength, Endurance, and Core)
Time: 09:15 AM – 10:00 AM; Teacher: Kelly Trefry.
Metabolic Conditioning
Time: 09:35 AM – 10:05 AM; Teacher: Dawn Panarello.
Strength Training
Time: 10:15 AM – 11:00 AM; Teacher: Dawn Panarello.
Metabolic Conditioning
Time: 11:15 AM – 11:45 AM; Teacher: Dawn Panarello.
Open Gym
Time: 11:15 AM – 03:00 PM; Teacher: Shake Bar Staff.
Metabolic Conditioning
Time: 02:30 PM – 03:00 PM; Teacher: Dawn Panarello.
Strength Training
Time: 03:05 PM – 03:50 PM; Teacher: Heather Baker.
Hypertrophic Strength Training
Time: 03:10 PM – 03:40 PM; Teacher: Dawn Panarello.
Rounds
Time: 03:50 PM – 04:20 PM; Teacher: Heather Baker.
Strength Training
Time: 04:30 PM – 05:15 PM; Teacher: Heather Baker.
Metabolic Conditioning
Time: 04:45 PM – 05:15 PM; Teacher: Kitren Farrell.
Sports Strength Program
Time: 05:20 PM – 06:05 PM; Teacher: Heather Baker.
Metabolic Conditioning
Time: 05:25 PM – 05:55 PM; Teacher: Kitren Farrell.
Cycle Strength Intervals
Time: 05:30 PM – 06:30 PM; Teacher: Meghan Paradis.
Hypertrophic Strength Training
Time: 06:05 PM – 06:35 PM; Teacher: Kitren Farrell.
Rounds
Time: 06:10 PM – 06:40 PM; Teacher: Heather Baker.
Maintenance & Mobility (Squat)
Time: 06:40 PM – 07:25 PM; Teacher: Caroline Pisinski.
Strength Training
Time: 06:45 PM – 07:30 PM; Teacher: Heather Baker.
Metabolic Conditioning
Time: 07:40 PM – 08:10 PM; Teacher: Helen Bibeau.
Friday, March 27
Metabolic Conditioning
Time: 04:45 AM – 05:15 AM; Teacher: Denise Agbay.
Rounds
Time: 04:45 AM – 05:15 AM; Teacher: Tanya Sparhawk.
Metabolic Conditioning
Time: 05:20 AM – 05:50 AM; Teacher: Denise Agbay.
Cardio Grid
Time: 05:25 AM – 05:55 AM; Teacher: Tanya Sparhawk.
Metabolic Conditioning
Time: 05:55 AM – 06:25 AM; Teacher: Denise Agbay.
Strength Training
Time: 06:00 AM – 06:45 AM; Teacher: Tanya Sparhawk.
Hypertrophic Strength Training
Time: 06:35 AM – 07:05 AM; Teacher: Denise Agbay.
Open Gym
Time: 06:45 AM – 08:15 AM; Teacher: Denise Agbay.
Metabolic Conditioning
Time: 07:10 AM – 07:40 AM; Teacher: Denise Agbay.
Metabolic Conditioning
Time: 08:00 AM – 08:30 AM; Teacher: Denise Agbay.
Rounds
Time: 08:30 AM – 09:00 AM; Teacher: Ross Baker.
Metabolic Conditioning
Time: 09:15 AM – 09:45 AM; Teacher: Denise Agbay.
Hypertrophic Strength Training
Time: 09:55 AM – 10:25 AM; Teacher: Denise Agbay.
Open Gym
Time: 10:00 AM – 01:00 PM; Teacher: Shake Bar Staff.
Metabolic Conditioning
Time: 03:00 PM – 03:30 PM; Teacher: Claudia Castellanos.
Open Gym
Time: 03:00 PM – 05:30 PM; Teacher: Claudia Castellanos.
Metabolic Conditioning
Time: 05:15 PM – 05:45 PM; Teacher: Claudia Castellanos.
Trainer's Choice/Rounds
Time: 06:00 PM – 06:45 PM; Teacher: Helen Bibeau.
Saturday, March 28
20/20 Hst/Grid
Time: 06:00 AM – 06:40 AM; Teacher: Heather Baker.
Strength Training
Time: 06:45 AM – 07:30 AM; Teacher: Heather Baker.
Metabolic Conditioning
Time: 07:35 AM – 08:05 AM; Teacher: Denise Agbay.
Competition Prep (CMF, PL, Technique, Mobility)
Time: 07:45 AM – 08:30 AM; Teacher: Heather Baker.
Metabolic Conditioning
Time: 08:10 AM – 08:40 AM; Teacher: Denise Agbay.
Hypertrophic Strength Training
Time: 08:45 AM – 09:15 AM; Teacher: Heather Baker.
Metabolic Conditioning
Time: 08:45 AM – 09:15 AM; Teacher: Denise Agbay.
Metabolic Conditioning
Time: 09:20 AM – 09:50 AM ; Teacher: Denise Agbay.
Strength Training
Time: 09:25 AM – 10:10 AM; Teacher: Heather Baker.
Open Gym
Time: 10:15 AM – 01:00 PM ; Teacher: Shake Bar Staff.
Sunday, March 29
Strength Training
Time: 08:15 AM – 09:00 AM ; Teacher: Tim Trainor.
Metabolic Conditioning
Time: 08:30 AM – 09:00 AM ; Teacher: Billy Gibbons.
Metabolic Conditioning
Time: 09:10 AM – 09:40 AM ; Teacher: Billy Gibbons.
Rounds
Time: 09:10 AM – 09:55 AM ; Teacher: Tim Trainor.
Cycle Strength Intervals
Time: 09:45 AM – 10:45 AM ; Teacher: Kelly Trefry.
Metabolic Conditioning
Time: 09:50 AM – 10:20 AM ; Teacher: Billy Gibbons.
Endurance
Time: 10:00 AM – 10:45 AM ; Teacher: Tim Trainor.
Open Gym
Time: 11:00 AM – 01:00 PM ; Teacher: Shake Bar Staff.
Monday, March 30
Cardio Grid
Time: 04:45 AM – 05:15 AM ; Teacher: Angela Mall.
Metabolic Conditioning
Time: 04:45 AM – 05:15 AM ; Teacher: Denise Agbay.
Metabolic Conditioning
Time: 05:20 AM – 05:50 AM ; Teacher: Denise Agbay.
Rounds
Time: 05:25 AM – 05:55 AM ; Teacher: Angela Mall.
Metabolic Conditioning
Time: 05:55 AM – 06:25 AM ; Teacher: Denise Agbay.
Strength Training
Time: 06:00 AM – 06:45 AM ; Teacher: Angela Mall.
Hypertrophic Strength Training
Time: 06:35 AM – 07:05 AM; Teacher: Denise Agbay
Open Gym
Time: 06:45 AM – 08:15 AM; Teacher: Denise Agbay.
Metabolic Conditioning
Time: 07:10 AM – 07:40 AM ; Teacher: Denise Agbay.
Metabolic Conditioning
Time: 08:00 AM – 08:30 AM ; Teacher: Denise Agbay.
Rounds
Time: 08:30 AM – 09:00 AM ; Teacher: Dawn Panarello.
Metabolic Conditioning
Time: 09:05 AM – 09:35 AM ; Teacher: Denise Agbay.
Hypertrophic Strength Training
Time: 09:45 AM – 10:15 AM ; Teacher: Denise Agbay.
Open Gym
Time: 10:00 AM – 05:00 PM ; Teacher: Shake Bar Staff.
Metabolic Conditioning
Time: 11:00 AM – 11:30 AM ; Teacher: Dawn Panarello.
Metabolic Conditioning
Time: 03:30 PM – 04:00 PM ; Teacher: Claudia Castellanos.
Metabolic Conditioning
Time: 04:15 PM – 04:45 PM ; Teacher: Claudia Castellanos.
SEC (Strength, Endurance, and Core)
Time: 04:15 PM – 05:00 PM ; Teacher: Kelly Trefry.
Hypertrophic Strength Training
Time: 04:55 PM – 05:25 PM ; Teacher: Claudia Castellanos.
Metabolic Conditioning
Time: 05:35 PM – 06:05 PM ; Teacher: Caroline Pisinski.
Strength Training
Time: 05:35 PM – 06:20 PM ; Teacher: Claudia Castellanos.
Middle School Conditioning
Time: 06:15 PM – 06:55 PM ; Teacher: Caroline Pisinski.
Rounds
Time: 06:25 PM – 06:55 PM ; Teacher: Claudia Castellanos.
Cardio Grid
Time: 07:05 PM – 07:35 PM ; Teacher: Caroline Pisinski.
Metabolic Conditioning
Time: 07:05 PM – 07:35 PM ; Teacher: Helen Bibeau.
Strength Training
Time: 07:45 PM – 08:30 PM ; Teacher: Helen Bibeau.
Wednesday, April 1
Hypertrophic Strength Training
Time: 04:45 AM – 05:15 AM; Teacher: Tanya Sparhawk.
Metabolic Conditioning
Time: 04:45 AM – 05:15 AM; Teacher: Dawn Panarello.
Metabolic Conditioning
Time: 05:20 AM – 05:50 AM; Teacher: Dawn Panarello.
Metabolic Conditioning
Time: 05:55 AM – 06:25 AM; Teacher: Dawn Panarello.
Metabolic Conditioning
Time: 06:30 AM – 07:00 AM; Teacher: Dawn Panarello.
Cardio Grid
Time: 07:10 AM – 07:40 AM; Teacher: Dawn Panarello.
Metabolic Conditioning
Time: 08:30 AM – 09:00 AM; Teacher: Denise Agbay.
Hypertrophic Strength Training
Time: 09:10 AM – 09:40 AM; Teacher: Denise Agbay.
Metabolic Conditioning
Time: 09:50 AM – 10:20 AM; Teacher: Denise Agbay.
Rounds
Time: 10:10 AM – 10:40 AM; Teacher: Claudia Castellanos.
Open Gym
Time: 11:00 AM – 03:00 PM; Teacher: Shake Bar Staff.
Metabolic Conditioning
Time: 02:45 PM – 03:15 PM; Teacher: Kelly Trefry.
Strength Training
Time: 03:20 PM – 04:05 PM; Teacher: Ross Baker.
Metabolic Conditioning
Time: 03:25 PM – 03:55 PM; Teacher: Kelly Trefry.
Hypertrophic Strength Training
Time: 04:05 PM – 04:35 PM; Teacher: Kelly Trefry.
Cardio Grid
Time: 04:10 PM – 04:40 PM; Teacher: Ross Baker.
Metabolic Conditioning
Time: 04:45 PM – 05:15 PM; Teacher: Kelly Trefry.
Rounds
Time: 04:45 PM – 05:15 PM; Teacher: Ross Baker.
Strength Training
Time: 05:20 PM – 06:05 PM; Teacher: Ross Baker.
SEC (Strength, Endurance, and Core)
Time: 05:25 PM – 06:10 PM; Teacher: Kelly Trefry.
Sports Strength Program
Time: 06:10 PM – 06:50 PM; Teacher: Ross Baker.
Rounds
Time: 06:50 PM – 07:20 PM; Teacher: Krista Howard.
Thursday, April 2
Metabolic Conditioning
Time: 04:45 AM – 05:15 AM; Teacher: Heather Baker.
Strength Training
Time: 04:45 AM – 05:30 AM; Teacher: Angela Mall.
Cycle Strength Intervals
Time: 05:20 AM – 06:20 AM; Teacher: Meghan Paradis.
Metabolic Conditioning
Time: 05:20 AM – 05:50 AM; Teacher: Heather Baker.
Hypertrophic Strength Training
Time: 05:40 AM – 06:10 AM; Teacher: Angela Mall.
Metabolic Conditioning
Time: 05:55 AM – 06:25 AM; Teacher: Heather Baker.
Open Gym
Time: 06:15 AM – 09:00 AM; Teacher: Heather Baker.
Metabolic Conditioning
Time: 06:30 AM – 07:00 AM; Teacher: Heather Baker.
Grind
Time: 06:30 AM – 07:00 AM; Teacher: Angela Mall.
Hypertrophic Strength Training
Time: 07:05 AM – 07:35 AM; Teacher: Heather Baker.
Metabolic Conditioning
Time: 08:15 AM – 08:45 AM; Teacher: Dawn Panarello.
Hypertrophic Strength Training
Time: 08:55 AM – 09:25 AM; Teacher: Dawn Panarello.
SEC (Strength, Endurance, and Core)
Time: 09:15 AM – 10:00 AM; Teacher: Kelly Trefry.
Metabolic Conditioning
Time: 09:35 AM – 10:05 AM; Teacher: Dawn Panarello.
Strength Training
Time: 10:15 AM – 11:00 AM; Teacher: Dawn Panarello.
Metabolic Conditioning
Time: 11:15 AM – 11:45 AM; Teacher: Dawn Panarello.
Open Gym
Time: 11:15 AM – 03:00 PM; Teacher: Shake Bar Staff.
Metabolic Conditioning
Time: 02:30 PM – 03:00 PM; Teacher: Dawn Panarello.
Strength Training
Time: 03:05 PM – 03:50 PM; Teacher: Heather Baker.
Hypertrophic Strength Training
Time: 03:10 PM – 03:40 PM; Teacher: Dawn Panarello.
Metabolic Conditioning
Time: 03:50 PM – 04:20 PM; Teacher: Dawn Panarello.
Rounds
Time: 03:50 PM – 04:20 PM; Teacher: Heather Baker.
Strength Training
Time: 04:30 PM – 05:15 PM; Teacher: Heather Baker.
Metabolic Conditioning
Time: 04:45 PM – 05:15 PM; Teacher: Kitren Farrell.
Sports Strength Program
Time: 05:20 PM – 06:05 PM; Teacher: Heather Baker.
Metabolic Conditioning
Time: 05:25 PM – 05:55 PM; Teacher: Kitren Farrell.
Cycle Strength Intervals
Time: 05:30 PM – 06:30 PM; Teacher: Meghan Paradis.
Hypertrophic Strength Training
Time: 06:05 PM – 06:35 PM; Teacher: Kitren Farrell.
Rounds
Time: 06:10 PM – 06:40 PM; Teacher: Heather Baker.
Strength Training
Time: 06:45 PM – 07:30 PM; Teacher: Heather Baker.
Metabolic Conditioning
Time: 07:40 PM – 08:10 PM; Teacher: Helen Bibeau.
Friday, April 3
Metabolic Conditioning
Time: 04:45 AM – 05:15 AM; Teacher: Denise Agbay.
Rounds
Time: 04:45 AM – 05:15 AM; Teacher: Tanya Sparhawk.
Metabolic Conditioning
Time: 05:20 AM – 05:50 AM; Teacher: Denise Agbay.
Cardio Grid
Time: 05:25 AM – 05:55 AM; Teacher: Tanya Sparhawk.
Metabolic Conditioning
Time: 05:55 AM – 06:25 AM; Teacher: Denise Agbay.
Strength Training
Time: 06:00 AM – 06:45 AM; Teacher: Tanya Sparhawk.
Hypertrophic Strength Training
Time: 06:35 AM – 07:05 AM; Teacher: Denise Agbay.
Open Gym
Time: 06:45 AM – 08:15 AM; Teacher: Denise Agbay.
Metabolic Conditioning
Time: 07:10 AM – 07:40 AM; Teacher: Denise Agbay.
Metabolic Conditioning
Time: 08:00 AM – 08:30 AM; Teacher: Denise Agbay.
Rounds
Time: 08:30 AM – 09:00 AM; Teacher: Ross Baker.
Metabolic Conditioning
Time: 09:15 AM – 09:45 AM; Teacher: Denise Agbay.
Hypertrophic Strength Training
Time: 09:55 AM – 10:25 AM; Teacher: Denise Agbay.
Open Gym
Time: 10:00 AM – 01:00 PM; Teacher: Shake Bar Staff.
Metabolic Conditioning
Time: 03:00 PM – 03:30 PM; Teacher: Claudia Castellanos.
Open Gym
Time: 03:00 PM – 05:30 PM; Teacher: Claudia Castellanos.
Metabolic Conditioning
Time: 05:15 PM – 05:45 PM; Teacher: Claudia Castellanos.
Trainer's Choice/Rounds
Time: 06:00 PM – 06:45 PM; Teacher: Helen Bibeau.
Saturday, April 4
20/20 HST/Grid
Time: 06:00 AM – 06:40 AM; Teacher: Heather Baker.
Strength Training
Time: 06:45 AM – 07:30 AM; Teacher: Heather Baker.
Metabolic Conditioning
Time: 07:35 AM – 08:05 AM; Teacher: Denise Agbay.
Competition Prep (CMF, PL, Technique, Mobility)
Time: 07:45 AM – 08:30 AM; Teacher: Heather Baker.
Metabolic Conditioning
Time: 08:10 AM – 08:40 AM; Teacher: Denise Agbay.
Hypertrophic Strength Training
Time: 08:45 AM – 09:15 AM; Teacher: Heather Baker.
Metabolic Conditioning
Time: 08:45 AM – 09:15 AM; Teacher: Denise Agbay.
Metabolic Conditioning
Time: 09:20 AM – 09:50 AM; Teacher: Denise Agbay.
Strength Training
Time: 09:25 AM – 10:10 AM; Teacher: Heather Baker.
Open Gym
Time: 10:15 AM – 01:00 PM; Teacher: Shake Bar Staff.
Sunday, April 5
Strength Training
Time: 08:15 AM – 09:00 AM; Teacher: Tim Trainor.
Metabolic Conditioning
Time: 08:30 AM – 09:00 AM; Teacher: Billy Gibbons.
Metabolic Conditioning
Time: 09:10 AM – 09:40 AM; Teacher: Billy Gibbons.
Rounds
Time: 09:10 AM – 09:55 AM; Teacher: Tim Trainor.
Cycle Strength Intervals
Time: 09:45 AM – 10:45 AM; Teacher: Kelly Trefry.
Metabolic Conditioning
Time: 09:50 AM – 10:20 AM; Teacher: Billy Gibbons .
Endurance
Time: 10:00 AM – 10:45 AM; Teacher: Tim Trainor.
Open Gym
Time: 11:00 AM – 01:00 PM; Teacher: Shake Bar Staff.
Class Description
Hypertrophic Strength Training
This is a strength class with a focus on body sculpting and toning. There will be no odd implement lifting and no heavy barbell lifting.
Metabolic Conditioning
This type of training requires maximum output of its clients but in return offers impressive results with less of a time commitment than conventional workouts. Rather than compartmentalizing training into elements of cardio, strength, muscular endurance, plyometrics, and agility Metabolic Conditioning combines all of them into one program.
Cardio Grid
A half hour class that will utilize the rower, ski-erg, or assault bike for varying times and intensities.
Rounds
Rounds Classes are for the challenge seeking member who has consistenly attended strength classes and is able to complete those workouts using a variety of equipment with few to no modifications. This class is for advanced clients who have a working knowledge of barbell exercises and a strong metabolic base. This class seeks to kick up your intensity, move you out of your comfort zone and enhance your strength and conditioning.
Open Gym
Dawn is a graduate of South High School and Blaine Beauty School. She is happily married and is the proud mother of two young girls. Dawn completed her first Met-Con class with Heather on an invite from a friend, and was instantly hooked. She changed her diet and never missed a class. "There is nothing more empowering than being strong, fit, confident, and comfortable with yourself" . Along with everyone else who attends GH2, Dawn loved the camaraderie and positive atmosphere that accompanied every workout. After deciding that she wanted to become a trainer, Dawn was certified by the AFAA in February, 2012 and was teaching her first classes in March. Dawn is motivated by seeing other people reach their goals, and as a member of the GH2 staff, she gets to do that every day.
Cardio Grid
A half hour class that will utilize the rower, ski-erg, or assault bike for varying times and intensities.
SEC (Strength, Endurance, and Core)
Strength Endurance and Core is an intense 45 minute weight lifting class focused on full body strength using high repetition to challenge and improve endurance. Heart rate will be high due to the format of lifting.
Strength Training
This is a 45 minute class that focuses more on developing strength and power than conditioning. The pace is slower, but the weights are generally heavier.
Grind
A hybrid of Rounds and Grid class.
Trainer's Choice/Rounds
I have always had a passionate love for sports and fitness. I could always talk the talk, but now I am walking the walk. Two and a half years ago I found GH2 and was given the opportunity to learn a better way of life. It was mine for the taking, I just had to buy in and make it a "Lifestyle" . Well it worked and I can tell you that I have challenged myself in ways I would have never thought possible. Through the Training at GH2 I have built strength, conditioning and stamina that I thought was gone forevah.....now I would like to pay it forward. I want to help create good habits that will lead to permanent lifestyle changes in our clients. The same taught to me by my mentor, friend and trainer Heather Baker. I believe in making workouts fun but at the same time challenging, explosive and rewarding. You will never leave GH2 feeling like you have not worked out. Go Hard Go Home. "To see results you have never seen before you must be prepared to do something you have never done"
20/20 HST/Grid
A combination of 20 minutes HST and 20 minutes of Grid class.
Class Descriptions
Metabolic Conditioning (30 Min)
Class size-28; This class combines cardio, strength, muscular endurance, plyometrics, and agility into various intervals, pacers, workout designs on a daily basis. Modifications are available if need be. There is no excuse not to come to a class-the trainer will always work with you on finding exercises that you can perform successfully!
Strength (45 Min)
Class size-20; Strength classes focus on moving heavier weights while using proper form, allowing members to make strength gains safely. Programming and equipment are varied, yet fundamental movements remain consistent so that technique can be perfected. Powerlifting, olympic lifting, gymnastic, and bodybuilding type movements will all be used during each 8-week cycle, after which personal records (PRs) will be established. The programming is broken down as follows: Monday/Tuesday= Same UPPER body; Wednesday= Stand alone FULL body; Thursday/Friday= Same LOWER body; Saturday/Sunday= Same FULL body; Upper/Lower body workouts run OPPOSITE of HST classes; (you can do both Strength and HST on the same day)
HST (Hypertrophic Strength Training) (30 min)
Class size-18; Think body building, toning, or body sculpting if you can't pronounce hypertrophy! Lift dumbbells, kettlebells, and light loaded barbells for muscle growth. HST is different from a Strength class in that it does not incorporate complex movements. Monday/Tuesday= same LOWER body workout; Wednesday/Saturday= same FULL body workout; Thursday/Friday= same UPPER body workout; Upper/Lower body workouts run OPPOSITE of STRENGTH classes; (you can do both Strength and HST on the same day)
Cardio Grid (15-30 Min Depending on the Workout)
Class size-10; Utilizes the Assault Bike, Concept2 Rower, Concept2 Erg, and Assault Runner for a high intensity "all-out effort" cardiovascular workout. Workouts vary in length and intervals… Burn "MetCon calories" in less time! TRY THIS CLASS if you have not already done so! Monday/Tuesday= Same Grid workout; Wednesday/Thursday= Same Grid workout; Friday/Weekend= Same Grid workout
Competition Prep (Cmf, Pl, Technique, Strength (45 Min)
Class size-12; This class incorporates a number of options for what each athlete wants to accomplish. Work on lifts and techniques for CF comps, CMF, and Friday night mini comps (alone or w a partner); Do Sat/Sun ST (posted); Work on Technique with one of our coaches.
Rounds (30 Min)
Class size-12; Rounds class is scaled for all abilities… YES BEGINNERS TOO! There is always a scaled option to go with the prescribed version… if you have not tried this class, it is time! The class combines a wide variety of high intensity compound functional movements and places them into a timed workout of short varied length. Ask a trainer about examples and try it out!
Grind (30 Min)
Class size-12; Grind class will work a variety of intervals and exercises in one class. This will combine cardio equipment, Metabolic movements, and certain strength movements on any given week. This is a great stepping stone into Rounds class and a great complement to Rounds class!
Endurance (45 Min)
Class size-12; This class will focus on speed, pacing, and peaking aerobic endurance. Improving cardiovascular performance through sustained workouts on machines while also incorporating bodyweight, KB, DB and med-balls, this class is great for everyone!
Core Cardio (30 Min)
Class size-10; Core Cardio will combine core work with cardiovascular training.
Cycle Strength Intervals (60 Min)
Class Size-12; This class will be taught by instructors who have dual certification in spin and personal training; it combines spin intervals and strength/core training.
Strength, Endurance, and Core (Sec) (45 Min)
Class Size-12; Strength Endurance and Core is an intense 45 minute weight lifting class focused on full body hypertrophy using high repetition to challenge and improve endurance. Heart rate will be high due to the format of lifting.
Maintenance and Mobility (45 Min)
Class Size-10; Maintenance and mobility is designed to strengthen and stretch muscles you may not even know you need. Help prevent injuries and improve body mechanics with 20 minutes of 'prehabilitative' exercise. Improve range of motion and relax tight muscles with 25 minutes of stretching, foam rolling and a short meditative practice. Take care of your body and find a higher potential with maintenance and mobility.
Sports Strength Program (40 Min):
Class size-12; This class invites Middle School students to work and learn more about working on their strength. This program/class will see each athlete track their gains, while focusing on technique and injury prevention, while working the 4 major lifts.
Middle School Conditioning (40 Min)
Class size-12; Middle School Conditioning is a combination of our MetCon of the day and sports specific training; speed; agility; power; and injury prevention.
Open Gym Times (Check Schedule for Time/Length)
Come use out Green or Red gyms (the schedule indicates which one) to perform your own workouts and training… Please be mindful that Met Con classes and Strength classes will be set up at the time of you use, so please put back and clean up after your workouts by returning weights and stations to their original format. A number of Open Gym times are listed on the schedule, on Facebook, Instagram, an on the RED gym door!
Personal Training/Team Training
Personal/private training is available for anyone interested in training privately or in groups of 2-4. Please talk to one of the trainers at the gym. Our staff will work with you to help you reach your fitness goals. TEAM training is available as well throughout the year. Our staff can work with your team and coach on helping reach fitness goals and strengthen all aspects of fitness pre, during and post season!
About Us
GH2 Fitness and Training aims to maximize each client's ability to reach his/her full fitness/athletic potential through short albeit intense workouts called Metabolic Conditioning. This type of training requires maximum output of its clients but in return offers impressive results with less of a time commitment than conventional workouts. Rather than compartmentalizing training into elements of cardio, strength, muscular endurance, plyometrics, and agility Metabolic Conditioning combines all of them into one program. This type of training is the cornerstone of GH2's training philosophy.
Policies and Procedures
Cancellations
Please give 24 hours notice when you cannot make a class… this will give us sufficient time to add people off the waitlist!
Please be courteous and cancel when you know you will not be in attendance
Snow Policy – Delays and Cancellations
GH2 relies on the Wachusett District to make the safest, most reliable call on the weather forecast and roadway conditions.
If school has a 2 hour delay GH2 will open for classes at after 2:30pm (depending on the day).
If school is cancelled GH2 will either BE CLOSED FOR THE DAY or open for classes at after 2:30 (depending on the day).
Most often delays and cancellations are made by Wachusett around 5:00am; once the call is made we continue teaching the current class and if there are members at the gym waiting for the next class we run the following class as well (no athletes are turned away once the journey to GH2 has been made). But once the call comes out, our plan is to not have further people get in their cars and head to the gym and also to get our coaches home safely.
No Shows and Late Cancels are never an issue when inclement weather is upon us
and ALWAYS check for a Constant Contact email and on Facebook for the most up to date opening and closing information about GH. When travel conditions and weather conditions are poor or risky on weekends we make the call ourselves and TRY to do the best we can. If you are ever in doubt…stay home.
Be sure to update your information/sign up to receive notifications in your Mind and Body Account AND check Facebook for updates
During the winter months, please bring a change of shoes to keep our gym as clean and dry as possible.
Facility
Green Gym
3,000 square foot training facility.
Red Gym
4,000+ square foot training facility (NEW- June 2017).
Spin Room
1,500 square feet.
Cardio Grid Room
1,000 square feet.
All top of the line training equipment on-site
Staff
Heather Baker
Owner. Certifications: CSCS, Olympic Lifting, Crossfit Level 1, Youth Training Certified. Heather has been focused on health and fitness ever since 1990 when she read and dog-eared every page in Cory Everson's book, Superflex: Ms. Olympia's Guide to Building a Strong and Sexy Body. Since then she has immersed herself in literature that has included a wide spectrum of health and fitness experts such as Andrew Weil, Michael Pollen, Eric Cressey, Martin Rooney, Mike Boyle, and Rachel Cosgrove. She is a strong believer in reading an hour a day to improve her knowledge and expertise. Her competitive drive took off in college while playing volleyball for Bentley University. Since then she has coached numerous teams at the collegiate, high school, middle school and recreational level, bringing that drive and fierce competitiveness to every team. Some of her favorite things include quality family time and activities with her husband Ross and her two children: Daughter, Logan and Son, Grayson. She also loves cooking, reading, chocolate, coffee, red wine, receiving letters in the mail, Camden Maine, and seeing athletes at GH2 exceed limits and reach goals they never thought possible. Her favorite workout would include (working out with her family and GH2 teammates) pull-ups, squats, deadlifts, Turkish Get Ups, rope climbs, and the rower. She has competed in numerous events including triathlons, 5ks, Adventure Races, 7 Sister's Trail Race, Crossfit Competitions, and her fondest memory: a Strongman Contest where both Ross and she took first place. Heather LOVES owning and running classes at GH2. She has brought her business and teaching degrees along with her coaching and competing experiences all together for this tremendous opportunity to work with all levels of athletes and gym goers in Central Mass.
Dawn Panarello
Dawn's passion for health and fitness began while attending classes at Heather's house; she is one of the "OCD" (original cellar dwellers)! Only after a short time she knew her true passion was health and fitness. She switched gears a bit, from hairstylists to coach and has been coaching at GH2 for over 8 years. Dawn has two teenage daughters- she loves to workout with them and chase them all around the soccer fields. She has had the privilege to coach FC Boston and FC Stars soccer team during winter training months and continues to encourage all kids to do strive to do their best. She continues to further herself as a coach by attending classes, reading a variety of books and always putting herself to the challenge… She never stops learning. Some of the fitness books include, Girls Gone Strong, Alwyn Cosgrove, Rachel Cosgrove, and follows John Berarfi from Precision Nutrition, Eat to Perform, and Neghar Fonooni, to name a few. Her favorite CrossFit gal is Camille Leblanc Bazinet. She is a certified personal trainer by AFAA, Level 1 CrossFit, "SPCC" Sports Performance Coach Attended UCanRow seminar as well as KB programming 101 by perform Better. Dawn is always smiling, encouraging others to become the athlete they can be. She loves attending Met-Con classes with the clients, lifting weights, and buying lots of new sneakers to match her outfits. She doesn't mind getting sweaty as long as she's achieving her goals. GH2 and its clients help her do that each and every day. Dawn always says that this is the best job ever, making people smile and be proud of themselves!
Helen Bibeau
Helen has always been very passionate about sports and fitness. She could always talk the talk but was not always walking the walk, Corporate life had taken over; until 2010 when she drew a line in the sand and decided that she needed to make a change. Fortunately for Helen, a friend introduced her to GH2. Finding GH2 has given her the opportunity and skills to open up a world to a better lifestyle. Her corporate job no longer runs her life! Being healthy and fit and sharing what Helen has learned is her passion. Through her training at GH2, she has gained strength, conditioning, stamina and an all-around better way of life. Now she is able to pay it forward and wants to help create good habits that will lead to permanent lifestyle changes for all clients. The same positive changes that was instilled in her by my mentor, friend and trainer Heather Baker. Helen has completed and competed in: 4 GH2 - CMF Competitions (2) Individual and (2) partner; 4 CrossFit Competitions (1) Individual and (3) partner; Tough Mudder; Boxing charity event; Spartan race; 7 Sisters Trail Race; multiple Celtic 5k races; Rowed a Marathon 41,295/m. Helen believes, just as the other GH2 trainers do, in making workouts that are fun, but also challenging, explosive, and rewarding. Helen is AFAA_PFT and CrossFit Level 1 certified. She will continue to improve her teaching and coaching skills by attaining more certifications in the fitness world! It is never too late to be what you might have been!
Denise Agbay
Denise has been on a physical well-being journey since 2011 and has an inside-out approach to loving one's own body. She believes in and practices personal meditation, stretching, mobility, and yoga; in addition to the more rigorous activities of metabolic conditioning and strength training. Denise enjoys working with group classes, but also loves her one-on-one private training time, where she gets to see her clients have an "aha moment". Her best moments as a trainer and as a person have been when that inner athlete-which she believes lies in everyone- has switched their thinking from "No, I can't" to "YES I CAN". "Whether your goal is to become stronger, become healthier or attain a specific athletic achievement, MY goal is to help you be the best version of that – from the inside out"!
Billy Gibbons
Billy has been involved with athletics and fitness for his entire life. He started his coaching career as an assistant Men's Basketball coach at WPI when he was 19. His passion for basketball and athletics expanded to fitness, strength, and conditioning. He loved building relationships with his players and coaching them towards their goals in the weight room, in the classroom, and beyond college. He also helped supervise an Employee Fitness Center for a private hospital in Wilmington, NC that his (now) wife worked at; they eventually moved back home to Worcester, MA to be closer to family and he pursued a teaching career. Billy, his wife (Mallory), and their son (Willy) live in Shrewsbury, MA and enjoy working out together, staying active with various outdoor activities, and traveling; they have a goal of traveling to all 50 states together. Billy loves building relationships with the members and seeing the growth and gains from each member. Along with adult group fitness classes, Billy works with elementary school, middle school, high school, and college athletes on technique, speed, agility, injury prevention, strength, and conditioning. He is passionate about teaching, expanding his knowledge, and obtaining more certifications so he can effectively coach and motivate others towards their goals.
Tanya Sparhawk
Claudia Castellanos
Angela Mall
Tim Trainor
Mazie Meservey
Caroline Pisinski
Kitren Farrell
Kelly Trefry
Krista Howard
Ross Baker
Testimonials
Mark Fernandez
A newbie perspective on GH2 and fitness: I have to admit I was a little intimidated when I first joined GH2. You see, I am an old school weight lifter raised with the "I pick things up and put them down" mentality. Being fit meant having big muscles and being able to climb two flights of steps without throwing up. All it took for me to skip leg day was for someone to ask for a spot and 30 minutes later I was leaving the gym having had a great conversation and not an ounce of muscle hypertrophy. My nickname all through college was moose. Big upper body, toothpick legs. Yup that was me, a picture of fitness! I could toss around some weight using the six muscles I developed but I really didn't know what fit meant or looked like until I joined GH2. I am truly AMAZED by the athletes here. The number of people who are dedicated to fitness while mainting full-time schedules is inspiring. This is NOT an easy task and these classes are certainly not easy. Prior to my first Metcon, I thought I was in pretty good shape. Five minutes into it my heart was trying to "alien" it's way of my chest and all I kept thinking was oh shit, what did I get myself into. As I struggled through classes over the coming weeks I constantly found motivation in seeing the strength, power, and determination of so many people. Whether it was Marie, Brian and Kristine seemingly breeze through Metcon's as a warm up for their next classes, Denise doing everything from double unders to 195lb squats so effortlessly it made me want to vomit, Stephanie, Tom, Tanya, Plutarco, Heather and Hallie tackling strength classes with a snap and a smile, Heather tossing around a 50lb ball like it's a beachball (she really should have had an 80, just sayin'), Bibs dedication and 100% effort on everything while battling through injuries, Shannon and Andi performing pull-ups with grace and power, and of course, Claudia, Angela and Pam, well, they're just amazing, plus, plus. I wish I knew everyone's names because I could go on and on as there are so many more examples of athletes of all ages, shapes and sizes that give their all every class and have made such great improvements in their fitness. They should be SO PROUD of themselves. Now I understand when people say that fitness is more than just a look. All this is possible because of the encouraging and supportive atmosphere created by Heather and Ross and the entire staff of GH2. I am truly thankful to be a part of this community!
Jacqueline Geer Murphy
The variety of the workout and the satisfaction of being able to measure my progress in lifting heavier weight become addictive. When I joined GH2 in January 2014 I thought I was already in pretty good shape. I had completed a couple half marathons, a sprint triathlon and the occasional 10K and was running an average of 36 miles per week (or four 9 mi runs). But running is tough on the joints, can be occasionally lonely, and is no fun when the fickle NE weather doesn't cooperate. Plus, I had read that it is important to incorporate strength training into any fitness program as we age because we naturally lose muscle mass after age 35. Now, three years into my GH2 membership, I can happily report that I have lost 4 percentage points of body fat and am stronger and leaner at age 48 than at any other time in my life. What has made the difference in my fitness? Strength training! Honestly, I was never a big fan of strength training before joining GH2, but the use of free weights (as opposed to the dreaded Nautilus machines), the variety of the workouts and the satisfaction of being able to measure my progress in lifting heavier weights has become addictive. I have also learned to incorporate more protein into my diet and — without compromising my guilty pleasures (wine, chocolate, cheese) — I have lost weight and gained muscle mass– translating to a higher Basal Metabolic Rate (the minimum calories my body needs to function during the day). So, despite the fact that I weigh less, I can eat more :)! Heather Baker knows what she is talking about — trust the program and see the results for yourself!
Rich Packard (70 years old and loving GH2)
I've always hated going to the gym. I never would stick to it. I'd rather be outdoors doing something to stay in shape – biking, hiking, backpacking, mountain climbing, alpine skiing and snowshoeing. When I moved back to Mass from Colorado 4 years ago I slowly stopped being as active and gained weight, lost my core strength, conditioning, and stamina. Even my balance and stability started to suffer. I knew I needed to do something about it but had lost the desire. Then one night I was talking with a trainer from GH2 in Holden and she convinced me to go in and try it. Best decision I've made since I moved back!! Yes it was pretty difficult at first – sore muscles, knees hurt, shortness of breath and I couldn't do many of the exercises right or at all. But with the encouragement of ALL the trainers, who are all fantastic to work with, I kept going. I now go to a Met Con class 3 days a week. Each class is only 30 minutes long but is a high paced, intense workout. Get in – workout – get out. As hard as you have to work, there is a very satisfactory feeling of having done it again when it's over. I'm losing weight and regaining muscle tone, core strength and conditioning. I'm feeling a whole lot better about myself. Heather and all the trainers are amazing. They work with us constantly making sure we are doing all the exercises properly to get the most from them and to prevent getting hurt. They are constantly encouraging us in positive ways. From the beginning if there is anything you can't do, they will give you a replacement exercise that you will be able to do and will provide the same benefit. For example I do skaters in place of burpees. And though we regularly do the same basic bunch of exercises to work the various muscle groups, they set up the classes so we never do the same routine twice. That keeps it from getting boring. All the people I've met and workout with at GH2 are fun to be with and we all encourage each other no matter what level we are working at. There is never any negative reinforcement or motivation – only positive attitudes.I started at GH2 in April 2016 and am so glad I did. I'm very happy with the results and being part of the GH2 family. Oh, I should probably tell you that I just turned 70 years old last week so don't think being old and out of shape is a reason to not get started. Come in and see for yourself. It'll be worth it!!
Dawn Miles Ertel
Just Breathe. Be Brave. and carry on. When I first walked thru the door of GH2, I had no clue how incredible this chapter would be. Buzzers… Burpees… Bulgarian Bag Lunges… ??? I barely knew which direction to move! Yet, from day one everyone there told me what a great job I was doing… clearly they had me confused with someone else! What I quickly learned is that I was part of a whole new kind of team. In those early days, I asked anyone and everyone how long they'd been coming… it gave me hope to know they kept on coming back, no matter how challenging the workouts. A little voice inside kept telling me to keep going… slowly I believed. And eventually, something clicked into place. I can still remember the moment I began pulling hard for myself (it was the band from the wall) – not just to keep up with anyone else or to be sure I was doing it the right way when a trainer was watching. I was stronger. I could feel it. I believed. Eventually I could smile thru workouts. Before I knew it, I was telling newcomers, "Great job today! Keep coming back!!" I believed it myself… suddenly I was lifting weights in Strength classes – heavy ones! – and running in the same circles with strong, dedicated women. Covered in chalk with callouses on my palms… I love it!! Amazing women have inspired the way for me at GH2 – Heather Baker, Dawn Panarello, Helen Bibeau – and SO many new friends there supporting each challenge! Yes, I've dropped a few sizes and lost many, many inches… but I'm much more proud of what I've gained there – strength, courage, confidence, and a love for new adventures. Warrior Dash – why not? Running a 10-miler, Triathlon, Half Marathon – I'm in! There's so much I've learned about myself over the last year at GH2 and I'm grateful for the love and support of Heather and the special team she has chosen to be at her side – each of these strong, beautiful women with their own talents and abilities to inspire… to help us all Believe. And then do it. Anything we set out to, really… Heather has a way of just "knowing" – what we all need and when we need it. She has this unique way of bringing out the best in people, even when they' re not feeling it. So if you lose your momentum – which I did – Heather is still right there pulling for you, bringing you back to where you need to be your best self. It's been an amazing year of accomplishments that I could truly never have even dreamed of. But today I know this athletic girl who loves adventure has been inside me all along. Finally, I' m not looking over my shoulder… it really is me. Comfortable, after all these years, in my own skin and my own ability with the drive to do it – all in! I can do it because Heather and my GH2 family showed me how to Believe… And so will you!
Anne Riordan Michelson
The other day Heather Baker sent me a text with a photograph of my original worksheet from when I first became a client in early September 2009. It had my name and weight on it; Anne Michelson, 173 lbs. I remember that day because my doctor had recently pointed her finger at me and told me to get more exercise and I found (my husband found actually) her business card at On the Rise Baking. It got me thinking about the long road I've traveled in the past four years as a client of GH2. I was 46 years old and had put on weight steadily a few pounds a year, not really paying attention to my body. I won't lie, those first few months of getting out of bed an extra hour early to exercise were not easy, and I like my sleep. But, Heather's passion as a trainer and for her clients can be felt immediately. Now I can't image not getting up early to take a class and start my day! That first year I gave up the sugary food, took two or three classes each week, and started spinning. I lost 20 lbs and two sizes. For the next two years I consistently took three or four classes a week, improved my physical fitness and increased my strength. She inspires me to keep active every day, whether I am in the gym or doing something else. This past December I was looking at the calendar and thought about my 50th birthday, which was in March 2013. I weighed approximately 154 lbs and wanted to get below 150 for my 50th birthday. I knew that was a small goal but didn't know how to reach it on my own (after all, I had already given up the junk earlier). Heather was holding the 100 Day Challenge in January and although I had never chosen to participate before, I decided to join in. I assumed it was going to be more of a traditional diet along with exercise but I could not have been more wrong, it is so much more. It completely changed the way I eat and, added bonus, I lost almost 20 lbs! If you had asked me what I expected to lose in this challenge I would have said ten as a high estimate. I followed it up with the Paleo Challenge and lost another 5 lbs. Three more clothing sizes down. I am still amazed at how it works. I was an athlete as a kid and was passionate about my sport; there is no way to train six and seven days a week without that emotion. I lost it somewhere along the way in my adulthood and Heather Baker gave it back to me, being passionate about my physical self, knowing what I am capable of becoming and challenging myself to get there. I could go on and on about the classes, trainers and facility but all of that has been said before, what I am saying is to trust me and walk in the door to check it out. Heather Baker is a tremendous person and trainer, and leads an excellent team of trainers whose sole focus is to improve the life of every person who walks in the door. I am now a few pounds away from "50 by 50" (losing 50 lbs by the age 50 – or 51 in my case) and I know I can make it AND if I need help there are people and a place that support my effort 100% and more. Now is the time and GH2 is the place to be.
Dawn Lussier
I'm writing to tell you – It can be done at any age! My daughter in law, Sarah, was a client of GH2. She would often invite me to come with her to a class. Honestly, I thought to myself there is no way I can do this. She would immediately respond with "Yes, you can do this!" So three years ago, I decided to give it a try and did my first class. At that time, I was a 63 year old retired hairdresser, trade school teacher, owner of a few salons, and still working each and every day as a freelance visiting nurse at clients homes. My job requires me to remain functionally active. The bag I carry each day weighs 20 pounds and I climb stairs all day. At my age, that is a task. Up until I joined GH2, my workout regimen and lifestyle was similar to many people my age. I was tired and overweight. I would wake up each day and jump on the treadmill with little to no results. The worst part is I didn't understand why…. The exercise was ineffective and my diet was a catastrophe. I would eat anything and everything that was available to me and wash it down with a few glasses of beer. GH2 changed all of that for me. I had searched high and low for a gym that would hold me accountable and inspire me to work hard. That is when I found GH2. Everyone worked hard and encouraged each other. I can still remember working out side by side with Helen. She is still by my side but as a trainer now! Heather was the best! She encourages you to work hard and makes sure that you do things correctly. This is important at my age! Most importantly, she has always created ways for me to push myself, whether it would be encouraging me to take it to the next level with strength classes or to improve my diet with her guidance. As a result, I have lost 36 pounds to date. The best part is my cholesterol numbers are terrific. I'm off of my medication. I look and feel great! Attending classes at GH2 is always challenging, forever encouraging, and without a doubt endlessly creative. No workout is ever the same! I'm so grateful for Heather and her vision. She has made a world of difference in the lives of many by taking her vision and starting this gym. I wish her and GH2 years of success and the ability to change many more lives… I just hope to hold my title for "oldest member" for a bit longer!
Eve-Marie Ceryanek
"When the pupil is ready, the master appears." From the book "Light on the Path" 1886 by Mabel Collins. I was ready. Ready to change the number on the scale and the number on the clothing tag. Ready to change the image in the mirror staring back at me. But none of those things were nearly as important to me as finding a way to get back to the person I was. I have accomplished some things in my life that I'm proud of. I've achieved goals I set and even a few I didn't set out to do:) My journey as a musician started at 17, and for almost 20 years I spent 6 hours a day in a practice room with my flute. I earned a Masters Degree by age 22 and won a full boat scholarship to a world renowned music conservatory in Brussels. I learned how to speak a couple of languages while I was there too. I've sat in some great orchestras and played in some of the world's famous concert halls in this country and abroad. My students have won competitions, seats in competitive orchestras, and places at prestigious universities. Hell, I gave birth to two 9-pound babies with no epidural or drugs! (Perhaps my "biggest achievement":) And 12 years later, I'm proudest of my kids: they are big-hearted, friendly, funny, brave and smart. I don't mean to be an arrogant bragging idiot, but I'm just trying to say that I had accomplished some fairly difficult goals in my life. So why couldn't I get ahold of myself, pull myself up by my boot straps, discipline myself and get fit and strong? That was the million dollar question. I can only begin the answer by explaining what didn't work for me… The voice in my head was loud and clear: "You're lazy." "You're not an athlete." "You're not coordinated." "You're undisciplined." "You don't want it bad enough." It went on and on from there. For a long time. For too long. For years. But I knew that the objective evidence in the experience that was my life did not support the idea that I was lazy and undisciplined. I tried 3 different gyms. I would go for awhile. I didn't really know what I was doing or how to use the equipment. No one ever interacted with me or tried to help, and honestly, I was too embarrassed to ask for help. I thought I should know how to do it. I didn't enjoy the aerobic step classes. By the time I got the hang of the choreography, they'd change it, and I'd get frustrated. I couldn't seem to keep up the pace of the tempo set by the instructor and I'd get off the beat. (Professional musicians getting off the beat causes serious anxiety, I'm not even kidding. I would sometimes be close to full freak-out mode.) Pretty soon I just stopped going. No one ever called to ask why. I guess it was an advantage to them as a business to have someone pay a membership and not come. So I just blamed myself for failing. Again. Until I realized those places failed ME, not the other way around. They did not give me what I needed to succeed. quote_eve2I needed someone to care, to help, to explain things, to encourage, to notice when I wasn't there. Success at a permanent lifestyle change was a mostly mental challenge for me. I had to overcome a negative attitude. I wasn't obese, I didn't have high blood pressure or high cholesterol, but I was not happy with myself. I needed to get myself in an environment that would help me change my mindset – an environment that was right for me. It was about being strong, fit, and confident in my physical self. My outside needed to match the brain and heart inside. When I decided to try GH2 I talked with my husband about it. It cost more than the other gyms I tried. As I prattled on, he quickly interrupted and cut me off. My husband has a way of cutting through the BS and getting right to the chase. I'll never forget what he said: "Babe, it wouldn't matter if the other places were free because they didn't work for you, so they were worthless. Give this place 3 months. If it works, it will be worth every dollar." He was right. Let me explain why: (1). GH2 is not a gym. It is an environment where people come to accomplish their physical goals. Trainers know your name and start using it by the second time you go. That means a lot. They watch you and help you and explain things clearly and respectfully. They make sure you don't get injured. They give you modifications when you can't do the exercise yet. There is always a modification or an alternate choice. You can start from wherever you are. (2). You won't find a row of treadmills in this place. There is really cool equipment to use- things I've never heard of or seen before, things with names like prowlers, Bulgarian bags, vipers! This takes care of the boredom I soon experienced at other places. Each day is different at GH2. Trainers create unique, interesting, and challenging sequences for us. I like that! (3). You make an appointment to train. It makes you show up. It makes you accountable. I'm confident that if I missed a few in a row, I'd get a phone call saying, "Um, where are you, is something wrong?" That never happened in the previous places I had memberships to. I was invisible. I hid. No one cared. I started a challenge almost 8 weeks ago. I get weighed and measured tomorrow, but that doesn't matter nearly as much to me as the fact that I have trained every single day since this challenge started. That was huge for me- just showing up every day. No excuses, just do the practice and I did. I was the queen of avoiding working out because I thought I didn't like it. Turns out, in the right environment, with the right support, I like it! I did every sprint on Saturday mornings. I haven't run since high school. That was 30 years ago. I used to be one of the last in gym class. When one of the sprints was to run a mile, I honestly didn't think I could do that. I thought I would have to stop and walk part of it. I was nervous at the start, but I ran the whole time, and finished over a minute faster than I had estimated. Same with the 100 yard dash. I honestly thought I might trip and fall. I was sure I would be last by a lot. Turns out I didn't fall and I wasn't last. When one of the challenges was a farmer's hold, I didn't even think I could pick it up. In fact, when I tried, I barely budged it and started to walk away. Dawn said "No. Go Back. Don't pick it up. Just hold on tight and stand up." I thought I wouldn't get the 30 seconds for the 1 point. Dawn said, "You got this Eve-Marie." Turns out I held it for 1 minute and got 2 points. My story may not be as impressive or meaningful as some of the people I've met at GH2 who have lost incredible amounts of weight, or have worked really hard to overcome serious health problems. But I think my message is important and here it is: ALL things are possible with the right mindset and in the right environment. For me, GH2 is that environment. When I am on the rower, and a trainor says, "Come on Eve-Marie I know you've got more than that, come on.", it makes me believe that I can do it. And then all of a sudden I can do it and I am doing it. Same with pushups and burpees. I can do a few now. I'm not an easy crier, but I honestly felt myself well up with tears one day when I did my first push up on my toes, the right way. "At times our own light goes out and is rekindled by a spark from another person. Each of us has cause to think with deep gratitude of those who have lighted the flame within us." Albert Schweitzer All you trainers have helped me rekindle my spark and find my light again! Thank you to Heather Baker, a visionary entrepreneur-athlete, who sees the athlete in all of us, even when we can't. Thank you for giving us an environment where we can do the work we need to do. And thank you to all the trainers who bring their unique personalities and skill sets to the workout. You keep it fresh, even when it may be the fifth time in a row you've taught it! The example you women set for us is truly inspiring. Helen, when you showed up to work the bag with us the morning after your boxing match, that was impressive. I thought, how cool is she, that is totally bad-ass! That made me think, maybe one day I could learn how to box:) You all are changing lives. You've changed mine. Thank you. You have helped another person who was ready and just needed a hand to get started:) Eve-Marie Ceryanek Mother, Musician, Partner, Friend, Teacher, and perhaps one day, Athlete:).
Cindy Malnicof
Having completed the Lean and Clean in 2013 Challenge, I was compelled to write about my experience. All I can say is, I'm a believer. I'm a believer in the 80-20 split (that's what I like to call it), and that mantra rang through my head repeatedly from early October to mid-December. Anytime I was feeling the need to splurge on sweets, I would remind myself of the 80-20 split, meaning 80% of what you look like is diet related, 20% is the result of your workouts. Having the knowledge I have learned from Heather and her team throughout the challenge and applying it to my daily life has made me leaner, stronger, healthier, and more fit. I started at GH2 in March of 2012, I am an avid runner and exercised at home a few times a week and thought I was in pretty good shape. I will never forget my first GH2 Met Con class, I loved it! It pushed me to work hard, knowing Heather was watching, much harder than I would ever push myself working out alone in the basement. I added more Met Con classes each week, I loved the variety of the workouts, the great trainers, the positive attitude of everyone involved! I decided to kick it up a notch and register for the Lean and Clean Challenge in October. To be honest, I wasn't sure what to expect, I have always been the tall, skinny body type, but never really muscular or toned. I really didn't expect to see the results I have achieved, but with strength classes, sprint classes, as well as Met Con, I have become leaner, stronger, and faster! However, the biggest part of this whole puzzle is the food. I would always reason my "treats" by telling myself that I can indulge in sweets because I work out. Little did I know, that with each bite of chocolate, I was undoing all of the hard work I was putting in at the gym. The knowledge I have gained pertaining to diet has truly helped me to achieve a better physic and a healthier body. Maintaining a "clean" diet is the most challenging part of achieving results because you are accountable to yourself 24/7. Temptations are everywhere, but as I learned from the challenge, if you shop well, and think ahead, and be prepared, you can avoid falling to temptation. Don't get me wrong, it's okay to splurge once and a while, but remaining faithful to clean eating takes dedication and will power. Next time you leave the gym after a tough workout, look up at that big red stop sign, "You can't out train a bad diet". This my friends is so true….and when temptation strikes, just repeat that mantra in your head.
Liza Noyes
I should tell you a little about myself so you know what I am up against! I am 37 years old and the mother of twin girls who are now 12. I have been overweight ever since my pregnancy when I put on 50 plus pounds of not just baby weight. I suffer from high blood pressure and have been medicated for it for the past five years. I am challenged by food as I see food as a good pleasing mechanism for my mind and my depression. I have struggled with different exercise routines, different gyms and have even fell captive to the dreaded DVD's that say you are supposed to look like them by the time you are done. What a bunch of BS. Besides, doing the same routine over and over is BORING! I'm not sure about any of you, but I know I needed someone to hold me accountable for the work I was going to be doing! I needed the push and still need the push to get me through each and every workout. That is why GH2 has been the best decision I have made for my life, for my health. I couldn't have asked for a better group of people to go to the gym with and work out with. I have made so many new friends and have learned so much about myself in such a short amount of time. I have kept my blood pressure below normal and have gained strength both mentally and physically that I never thought I could. I am working hard for not only my life, but for my children's as well. It is great to be a positive role model for my girls! I am truly amazed at the transformation I have gone through. I am blessed with confidence of mind, body and soul. Without a doubt, GH2 has saved my life and I thank each and every one of the trainers and members that I work out with each day. It is an honor to know you!
Andrea Berger
In Nov of 2011, I started a fitness routine at home. After several months of working out 5 mornings a week I was very discouraged. I was not losing any weight. My goal was to shed 5-6 lbs that were still hanging on after the birth of my third child. In Feb of 2012, I began attending the Met-Con classes at GH2. Before the first class I was nervous and a bit intimidated that I would not be able keep up. Heather and her staff are fantastic. They are welcoming and try to understand your fitness level and limitations and will work with you. There are people at many various fitness levels at each session and the workout challenges at many levels. The workouts are fast paced and each day is something unique. In the 7 months that I have been attending the Met-Con classes at GH2, I do not think there has been a repeat of the same work out. It is challenging and the varying format keeps it interesting. You will not be bored! I started one day a week in the beginning and I am there 4-5 times a week. The best part is I have lost 10 lbs and have kept it off. I have been very pleased with the results. Heather has created a wonderful environment of respect and hard work. The facility is clean and bright with lots of equipment.
Pam Houlihan
I started running back in 2008 when walking with 3 young children waiting for me at home just took way too long. I had never been a runner and started off doing the fast paced walking, running between phone poles, and eventually sprinting down hills. I was excited that I had found an exercise that I convinced myself had little associated cost and I could do it whenever I wanted without having to go to a gym or facility. A short time later I had a number of races under my belt and completed three full marathons. It didn't take long before the "low cost" associated with running was actually becoming quite an expense, with new sneakers being purchased every three months, outdoor running gear for those cold winter months, and fees associated with races which at the marathon level can be in the hundreds. And of course it wasn't long into the running that my body started to yell FOUL! Shin splints, bunyons, labral tears, blisters, and stress fractures, which brought on the real expenses with medical services such as doctor's appointments, x-rays, MRI's, cortisone injections, physical therapy treatments, a heavy dependence on Ibuprofen, and as a last ditch effort, chiropractor visits…Which brings me to the GH2 experience. As you know the chiropractor is located right next door to GH2 and that proximity along with a good friend mentioning that she attended Ross & Heather's classes piqued my interest enough to contact Heather and see if GH2 might be a good fit for me. I was eager to start my trial, feeling relatively fit but unsure how my hips would respond to the type of workout that was offered. Surprisingly squats, lunges, swings, rows, and jumps didn't cause nearly the amount of pain I would experience after a 5 to 8 mile run. My dependence on Ibuprofen was becoming a thing of the past and my new addiction was trying to get into as many Met Con classes as possible. The varied workouts, fast paced atmosphere, the punctuality of the trainers and knowing that I was working to my fullest capacity is something that I began looking forward to every day. When I was running my weight was pretty stable but I wouldn't say I was extremely toned. In fact, looking back at pictures I thought I looked pretty loose considering I was investing so much time into running, along with the elliptical and the stationary bike at home, and the occasional Jillian Michael's DVD. Now that I have added the strength classes along with the Met-Con classes, I am still the same weight as when I was running, but I am more toned, stronger, and even more cardio fit than ever. Running is no longer my go to exercise but because I am staying so fit with the GH2 classes. When I do run, I run stronger, and I'm less sore afterwards. When I ride my stationary bike I go for the highest level of resistance because my legs are stronger and I can. There are so many other positive things about GH2, the location, the cleanliness, the small class sizes, the trainers, the constant rotation of varied workouts, I am in my sixth month and have rarely experienced a repeat class if ever. I am so grateful that GH2 has become a part of my life. It's still not easy but if it were than I wouldn't be working as hard as I should. Update: A year has passed since I submitted my original testimonial – to date I have lost 14 pounds, whittled inches all over, dropped from a size 6 pant to a 2, reduced my body fat, increased my lean muscle mass and have gained strength, stamina, and confidence. I have benefited greatly from doing both Met Con, paired with 2-3 strength classes per week. I have participated in challenges that were both physically and mentally demanding but which forced me to really focus on diet and nutrition and the key role they play in health, fitness and well being. I have taken advantage of participating in their sprint sessions which I used to be fearful of because I had never focused on speed work as a runner but now I feel like their #1 sprint fan. All of these changes have allowed me to compete in numerous events over the past year, 5K's, 10K's, 30K's, 1/2 marathons, endurance trail races, and looking forward to my second year competing in the Central Mass Fit Female Challenge in September 2013, and running my 6th 26.2 marathon in October 2013. I am often asked who taught the class today and my answer is always, it doesn't matter. The workouts are set for the day, the trainers are all awesome in their varied and diverse approaches, and at the end of the day it's all what I as a participant bring to the table. Heather, Carolyn, Helen, Dawn and Ross have all contributed through their actions and encouraging words that they have a strong belief in my potential which makes me feel obligated to step up each and every day so that I know I have given 110% even if I'm not always the fastest or the strongest, anything less just wouldn't be acceptable.
Amy Curran
GH2 has literally changed my life. Before I started working out here I could barely get off of my couch. Moving around was torture and my self esteem was at an all time low. I reached out to Heather when I finally hopped on the scale and saw my all time high weight number staring back at me. I was nervous that I would be just too big to work out at GH2. I couldn't have been more wrong. I started out taking personal training sessions with Heather. After 6 weeks I joined the gym and started taking the Met-Con classes. It was a big step for me personally. It is daunting being a severely overweight person and walking in to a gym. I was afraid that I would be made fun of (as I had been at other gyms, sad to say). I could not have been more wrong. The members at GH2 have been nothing but kind and encouraging. The workouts are a challenge but I have never felt like I could give up. If something is out of my range right now, the exercise is modified so that I can still work out like everyone else in the class. It is empowering for me to see how far I have come and to visualize just how far I can go! I never thought I would love going to the gym like I do! My whole outlook on life has changed, I am a happier person, mother and wife and I feel like I have the best support network around. Heather has always encouraged me, always made me feel like I can do the work and always pushed me to try new things with confidence. I have since worked out with all of the other trainers at GH2 and they are all equally wonderful. I truly have nothing but amazing things to say about this gym. You owe it to yourself to try it and see what the hype is all about.
Laura Clancey
I work full time, I am a mom, I don't have time. These are just a fraction of the excuses I had why I could not exercise. I was full of excuses and full of envy of others who did exercise. I am the stereotypical person who would join a gym, then go for a month and never go again but continued to pay because I was too ashamed to go back, still overweight and cancel my membership. When I did go to the gym I would go on the treadmill maybe do a little weights and think I just got in a good work out.Last November I was over it, my lifestyle, being overweight and making up excuses and realized I needed to do something about it. My friend had been going to Heather and looked incredible My envy got the best of me so I decided to take a class. Right there and then I joined because if I knew I was making a financial commitment, I would make the commitment to myself. I can honestly say it has been the best decision I have ever made. I have learned what it means to work out.At first I was nervous, but Heather made me feel like I could do it and at my own pace, but with a little push. Then I noticed I started to push myself, and with time making little milestones (actually running a mile was a huge one for me!). As time goes on, I look and feel better. To finally get into those jeans (we all have them in the back of the closet) or actually look good in that shirt is a feeling I cannot describe, and yes it did bring me to tears sometimes.I cannot say enough about the staff at GH2. They actually care about each and every one of us. The camaraderie I have received from the others in the classes is incredible. I was never part of an athletic team but here at GH2 that is what we are. We are one big team where the goal of winning is getting healthy, stronger and looking good.
Jeffrey Cammuso
In November of 2011, I weighed 232 pounds and I was not working out at all. I was hoping and praying that some day I could get down to 210 pounds and maintain that weight. I own a tent company so I worked outside pounding spikes and continuously lifting rental items. I thought maybe at my age, 52, that should be enough to keep me in shape. Today, after a little over 3 months of hanging out at GH2 Fitness, I weigh 199 pounds. My wife started attending Met-Con classes, and the results were very noticeable within the first month. Day after day, my wife would say, "You should try Heather. She's the best. She will straighten you out." After hearing it over and over again for 6 months, I thought I should give Heather's class a test run. I thought that if my wife could do it, how hard could it be? I tried out Heather's Met-Con and Strength classes at GH2 Fitness in Holden. Early on I looked for every excuse not to go, however, I had to prove to my wife that if she could do it, I could do it. After 3 weeks, I was hooked. I now work out faithfully 5 to 6 times a week. I feel great and I find myself wanting to eat better every day. I feel young again. I am now confident that I can push myself to reach the many goals that are available at GH2 Fitness. I want to thank my wife, Laurie, for believing in me and the GH2 fitness members for their continuous encouragement. That teamwork concept comes naturally to GH2 members. Lastly, I want to thank Heather Baker. She cares about her members and it shows. She teaches with patience and respect and somehow knows everyone's confidence level, abilities and limitations.
Helen Bibeau
I can hear my doctor now saying, "Helen, you have diabetes." That is the sentence that woke me up from the 3 year coma that I had put myself in by working crazy hours, not eating right, and not exercising AT ALL !!! This is not me. What the heck am I doing? I had a lot of questions but did not want to talk to anyone about them. I was embarrassed and ashamed that I had ballooned into such an unhealthy weight. I had no choice but to draw a line in the sand and do something about it. But I knew it was not going to be easy. Then, a friend suggested a friend of hers, a trainer, Heather Baker. She said that Heather was great and that she would help me get back on track. I took the number but was chicken to call and also could not imagine any personal trainer out there looking forward to working with someone as out of shape and messed up as I was. Well, I could not have been more wrong. When I did NOT contact Heather she contacted ME, which was amazing. She talked to me for a bit and told me that she had been told about me and she was interested in helping me out on a journey back to getting healthy. I agreed to meet with Heather at On The Rise Bakery on Pleasant St in Worcester, over coffee…. come on now… no pastries… haha... At that meeting Heather made me feel very comfortable and told me all about herself and about GH2 Training. "Go Hard Go Home" is her motto. We made a schedule to meet a couple of days a week to start off, with me doing other things at home on my own. I started my training January 26th 2010. It was hard but I really liked it, even though I did get my butt kicked! You can train and you can train your little heart out but if you do not take a closer look at your diet it will all be in vain. I cannot say enough about GH2 and metabolic conditioning. It is great. You work hard for 30 minutes and go home and get all the other things you need to get done in your life. It is amazing. After a year I had lost 65 pounds and gained so much stamina and felt so much better it was crazy. Heather told me to jot down some goals that I would like to achieve. She said you should always have a goal. One of my goals was to run a 5k. I chose the Celtic 5k, held on the day of the St. Patricks Day Parade. Get this – Heather RAN IT WITH ME !!! She coached me and kept me going the whole way. I came in at 39 minutes and 32 seconds – under 40 minutes which was good for me as I still have a lot of weight to lose. It was so cool. I just don't know what to say, just amazing. I was so proud of myself. I think I smiled all day long! What a great day! A year ago I would not have been able to run to the end of my street. I also started attending classes with GH2 a couple more times a week which I was afraid to do, work out with others – but Heather kept telling me I was ready and I could do it. Well I did, and have been going to classes ever since. They are awesome and cheaper than private classes – so I thought omg what a great trainer! She is encouraging me to go to classes and she will lose money – what the heck – I know why though – because Heather was in it to help me to get healthy. She said it when I met with her and she meant it. Its like she was saying move on GRASSHOPPER you can do it…… lol…… So I gave it a try and once again she was right. I was fine and as a matter of a fact it made me work harder when there are others around, especially ones that may be better and faster. It made me work harder, give it that extra push, so it was very positive.
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GH2 Fitness and Training aims to maximize each client's ability to reach his/her full fitness/athletic potential through short albeit intense workouts called Metabolic Conditioning. This type of training requires maximum output of its clients but in return offers impressive results with less of a time commitment than conventional workouts. Rather than compartmentalizing training into elements of cardio, strength, muscular endurance, plyometrics, and agility Metabolic Conditioning combines all of them into one program. This type of training is the cornerstone of GH2's training philosophy.