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Rock Fitness
5001 Pacific Ave SE
Lacey, WA 98503
Uber
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Schedule
Location: Rock Fitness
Thursday, Nov 26, 2015
Mixed Fit
Time: 9:00AM, Hours: 1h, Capacity: 40, Available: 40, Staff: Jillian Smith
Break Time! - BootCamp
Time: 12:00PM, Hours: 30min, Capacity: 30, Available: 30, Staff: David London
Mixxed Fit
Time: 5:00PM, Hours: 1h, Capacity: 40, Available: 40, Staff: Jillian Smith
Box Mania!
Time: 6:00PM, Hours: 1h, Capacity: 30, Available: 30, Staff: Akiko Yoshii-Johnson
Stress Ender!
Time: 6:00PM, Hours: 1h, Capacity: 30, Available: 30, Staff: Corey Staples
Hang in There!
Time: 7:00PM, Hours: 1h, Capacity: 30, Available: 30, Staff: Corey Staples
Intro 2 Yoga!
Time: 7:00PM, Hours: 1h, Capacity: 30, Available: 30, Staff: Vena Villanueva
Friday, Nov 27, 2015
Wake It Up!
Time: 5:30AM, Hours: 1h, Capacity: 30, Available: 30, Staff: Corey Staples
Kick Start!
Time: 6:30AM, Hours: 45min, Capacity: 30, Available: 30, Staff: Corey Staples
Express Spin!
Time: 8:30AM, Hours: 30min, Capacity: 10, Available: 9, Staff: Megan Benedict
Lean Extreme!
Time: 9:00AM, Hours: 1h, Capacity: 30, Available: 29, Staff: Megan Benedict
Break Time! - BootCamp
Time: 12:00PM, Hours: 30min, Capacity: 30, Available: 30, Staff: David London
Calorie Crusher!
Time: 6:00PM, Hours: 1h, Capacity: 15, Available: 14, Staff: David London
Stress Ender!
Time: 6:00PM, Hours: 1h, Capacity: 30, Available: 30, Staff: Corey Staples
Saturday, Nov 28, 2015
Saturday Cycle!
Time: 8:15AM, Hours: 45min, Capacity: 10, Available: 9, Staff: Megan Benedict
Box Mania!
Time: 9:00AM, Hours: 1h, Capacity: 30, Available: 29, Staff: Akiko Yoshii-Johnson
Define Yourself!
Time: 9:00AM, Hours: 1h, Capacity: 10, Available: 10, Staff: Megan Benedict
Weekend Warrior! - Bootcamp
Time: 9:00AM, Hours: 1h, Capacity: 10, Available: 10, Staff: David London
Pound!
Time: 10:00AM, Hours: 45min, Capacity: 10, Available: 9, Staff: Akiko Yoshii-Johnson
DeMile Self Defense
Time: 11:00AM, Hours: 1h, Capacity: 20, Available: 20, Staff: David London
Sunday, Nov 29, 2015
Intro 2 Yoga!
Time: 9:00AM, Hours: 1h, Capacity: 30, Available: 29, Staff: Vena Villanueva
Monday, Nov 30, 2015
Wake It Up!
Time: 5:30AM, Hours: 1h, Capacity: 30, Available: 30, Staff: Corey Staples
Kick Start!
Time: 6:30AM, Hours: 45min, Capacity: 30, Available: 30, Staff: Corey Staples
Fall Fusion
Time: 9:00AM, Hours: 1h, Capacity: 25, Available: 25, Staff: Megan Benedict
Break Time! - BootCamp
Time: 12:00PM, Hours: 30min, Capacity: 30, Available: 30, Staff: David London
Calorie Crusher!
Time: 6:00AM, Hours: 1h, Capacity: 15, Available: 15, Staff: David London
Fall Fusion
Time: 6:00PM, Hours: 1h, Capacity: 25, Available: 25, Staff: Corey Staples
Hang in There!
Time: 7:00PM, Hours: 1h, Capacity: 30, Available: 30, Staff: Corey Staples
Tuesday, Dec 1, 2015
Mixxed Fit
Time: 9:00AM, Hours: 1h, Capacity: 40, Available: 40, Staff: Jillian Smith
Break Time! - BootCamp
Time: 12:00PM, Hours: 30min, Capacity: 30, Available: 30, Staff: David London
Mixxed Fit
Time: 5:00PM, Hours: 1h, Capacity: 40, Available: 40, Staff: Jillian Smith
Box Mania!
Time: 6:00PM, Hours: 1h, Capacity: 30, Available: 30, Staff: Akiko Yoshii-Johnson
Fall Fusion
Time: 6:00PM, Hours: 1h, Capacity: 25, Available: 25, Staff: Corey Staples
Hang in There!
Time: 7:00PM, Hours: 1h, Capacity: 30, Available: 30, Staff: Corey Staples
Intro 2 Yoga!
Time: 7:00PM, Hours: 1h, Capacity: 30, Available: 30, Staff: Vena Villanueva
Wednesday, Dec 2, 2015
Wake It Up!
Time: 5:30AM, Hours: 1h, Capacity: 30, Available: 30, Staff: Corey Staples
Kick Start!
Time: 6:30AM, Hours: 45min, Capacity: 30, Available: 30, Staff: Corey Staples
Fall Fusion
Time: 9:00AM, Hours: 1h, Capacity: 25, Available: 25, Staff: Megan Benedict
Break Time! - BootCamp
Time: 12:00PM, Hours: 30min, Capacity: 30, Available: 30, Staff: David London
Calorie Crusher!
Time: 6:00PM, Hours: 1h, Capacity: 15, Available: 15, Staff: David London
Stress Ender!
Time: 6:00PM, Hours: 1h, Capacity: 30, Available: 30, Staff: Corey Staples
Hang in There!
Time: 7:00PM, Hours: 1h, Capacity: 30, Available: 30, Staff: Corey Staples
Class Description
Mixxed Fit
MixxedFit is a people-inspired dance fitness program that is a mix of explosive dancing and bootcamp toning. Everything about our dance fitness program can be described as explosive all of our movements are always big, exaggerated, full-out, and our very best. We dance to our favorite songs on the radio that we would dance to at a nightclub. Then, we spice things up by adding boot camp-inspired exercises to make your workout more effective and challenging. If you're plateauing in your traditional dance fitness class, this might be the answer to your prayers. Class is 60 minutes - Burns 300-600 calories!!
Break Time! - BootCamp
This class is designed for the lunch-hour multi-taskers and anyone else trying to find at least 30 minutes a day to squeeze in a full body functional workout without getting completely sweaty and/or exhausted. Great for co-workers, team workouts, stay at home parents and their little athletes. Burn 200-300 calories
Box Mania!
Box Mania is a non-choreographed fitness class with POWER punching and kicking combinations on a hand held target. It involves interval training that develops over all strength, cardio conditioning and balance. The format is fun, challenging, and different with modifications for all levels of fitness. It truly is a total body work out. Burns 300-600 calories!
Stress Ender!
You started your day with WAKE IT UP! and now you can end your hard day with a high intensity, stress reducing functional workout! If you missed the morning class this is a great way to go home having left the days stress behind you, getting a great nights rest and hitting hard tomorrow ready for more! Burns 500-1000 calories
Hang in There!
This class is great for the end of the day-utilizing TRX as your modality, it delivers a non-impact, low-moderate intensity, full body workout focusing on increasing your overall structural balance & strength, mobility and muscular capacity. Great for those new to fitness up to advanced practitioners. Burns 300-500 calories
Intro 2 Yoga!
Yoga, specifically Hatha Yoga, consists of incorporating specific poses and conscious breathing. The breath is so important in yoga. It warms the body up, brings life giving oxygen to cells and helps to calms the mind. During class, a variety of poses, or asanas, are held and flowed through to stretch, strengthen, and improve balance, stamina, and proprioception. There are hundreds of different poses, but the following 15 are the most common integrated into a yoga practice, including the benefits for each pose. 1. Mountain - improves posture, creates body awareness, and is the foundation to many other poses. 2. Standing Forward Fold - lengthens the spine, stretches the hamstrings, improves circulation to the brain and upper body. 3. Plank - strengthens abdominals, biceps, triceps, shoulders, and chest ; harnesses core strength. 4. Upward Facing Dog - develops upper body strength and flexibility, improves flexibility in low back, opens the chest. 5. Downward Facing Dog - strengthens arms and upper body, stretches shoulders, hamstrings, calves, calms the mind and nervous system. 6. Warrior I - strengthens legs, brings flexibility to hips, improves posture, strengthens the back. 7. Warrior II - strengthens the legs, feet, and ankles, opens the hips, improves balance and posture. 8. Triangle - strengthens lateral muscles of the torso, legs, and ankles, creates openness through chest and back, promotes flexibility in hips, spine and legs (really great for sciatica pain). 9. Side Angle - stretches entire side of body, provides strength and stability for the legs, improves balance. 10. Tree - develops concentration and focus, improves balance, strengthens legs and ankles. 11. Boat - strengthens back and abdominals, improves balance and focus. 12. Spinal Twist - improves flexibility in spine and increases synovial fluid to the joints, aids in digestion and elimination. 13. Pigeon - opens hips and chest, stretches thighs, hips, and glutes, can relieve sciatica and low back pain. 14. Child's - stretches ankles, knees joints, and back, calms mind and nervous system. 15. Relaxation - relaxes entire body, allows nervous system to rest and breath to return to a gentle inhalation and exhalation
Wake It Up!
This early morning BootCamp is a functional based, full body, "high intensity" workout utilizing battle ropes, sleds, bosu & medicine balls, plyometric boxes, agility ladders, tire flipping, rowers & more all designed to be fun & engaging all the while burning some serious calories! Class is 60 minutes and typically burns 500-1000 calories!
Kick Start!
Designed to get your day started with a great full body TRX/Suspension Trainer based workout yet not a ton of sweat! From beginner to advanced, this 30-45 minute workout is perfect for general fitness, injury recovery/prevention, getting back in the gym, strength & toning, Burns 250-500 calories!
Express Spin!
Want to break through your cardio plateau? How about burn an extra 250-400 calories?....all in 30min! This is a "HIT Principal" class-High Intensity Training. Only 30min, no breaks and all about getting to your next level of fitness while gettin' a jump on the weekend!
Lean Extreme!
This class combines the benefits of HIIT (high intensity interval training) and TABATA with isometric holds and yoga flow - all in the straps - to both burn calories and tighten muscles for a lean physique. This class is suited for all fitness levels participants who want to save time by combing their strength and cardio sessions into a 1 hour class. Burns 300-600 calories!
Calorie Crusher!
Here's a class specifically for those who love destroying calories while building core, leg strength and endurance! Participation is always open to 1st time riders to Pro-level. Class is structured to mimic riding outdoors with hills, sprints and combos while being pumped with high energy music! Average class burns 650 calories to over 1000!
Saturday Cycle!
Start your weekend off with torchin' some unwanted calories! 45min of high energy, fast pedalin' and great music to get your day started right! This class burns an average of 350-600 calories!
Define Yourself!
You know you need to add resistance to meet your goals, but machines and free weights are not your style. This class meets your resistance needs through a fast-paced class with heart pumping music. Mixed in with our total body training are AB sprints, designed to cut your muscles from every angle. Burns 500-750 calories!
Weekend Warrior! - Bootcamp
Weekend Warrior BootCamp is designed to beat up & get out all your weekly stress and burn some calories! This is a functional based class that incorporates modalities such as BOSU balls, medicine balls, plyometric jump boxes, agility ladders, battle ropes, sleds, tire flipping, jump ropes, TRX & more! From 2 years old & up, everyone can do this class! It's only as hard as you make it! Also, its a great opportunity for families to workout TOGETHER! Burns 250-1000 calories
Pound!
POUND is a full-body cardio jam session, combining light resistance with constant simulated drumming. The workout fuses cardio, Pilates, isometric movements, plyometrics and Isometric poses into a 45-minute series. Burn between 400 and 900+ calories per hour, strengthen and sculpt infrequently used muscles, and drum your way to a leaner, slimmer physique all while rocking out to your favorite music!
DeMile Self Defense
12 Week Training series built to enable anyone, regardless of age, gender strength or size to deal with the "what if" situation. DeMile Self-Defense (DSS) originited in the early '70s by world renowned martial artist, self-defense expert, original Bruce Lee student and World Martial Arts Hall of Fame member, James W. DeMile. DSS is a modern self-defense system based on the sciene's of Bruce Lee's combative princples for trapping, speed, and striking power combined with effective fighting applications of Wing Chun Do, Jiu-Jitse, US and Isreali Military combatives joined with fitness concepts to develop a leaner, stronger, functional body
Fall Fusion
Summer can often be the strart of losing your fintess gains. BBQ's, vacations, and a change in schedule often throw people off-track. We know you don't want to spend your summer in the gym, so get everything you need in 60 mimnutes of our Summer Fusion Series. 20 minutes Cardio, 20 Minutes Strength, 20 Minutes Yoga: 60 Minutes to a Stronger, Healthier You!