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Personal Training

Personal Training (1-1.5 hour long sessions): No membership required

We specialize in training individuals of ALL ages and skill levels (ages 8-100)! We believe that addressing any weaknesses or imbalances FIRST is key to developing proper movement patterns and will ultimately allow the individual to get stronger and avoid injury.

One-On-One Rates:

1 individual Session = $45

4 sessions = $160


8 sessions = $280

12 sessions = $360

Unlimited # of sessions per month = $500

Group Training Rates (2+ people):

4 sessions = $88/person


8 sessions = $147/person

12 sessions = $189/person

Unlimited # of sessions per month = $263/person

*ALL PERSONAL TRAINING PACKAGES EXPIRE 2 MONTHS AFTER THE DATE OF PURCHASE.

 

Memberships/Group Classes

Gym Memberships:

WAKE UPP: (open gym only) $45/month

  • Personalized success plan built for you, that includes a step by step guide to reaching your goals based on the initial assessment and consultation (included in the price)
  • A workout plan will be written for based on the success formula that address the main findings of the assessment; updated monthly
  • Allowed to workout anytime during our hours of operation

WORK UPP:  (Classes only)  $80/month

  • Includes all classes listed below ( new classes and time offerings updated/added often)

MOVE UPP:   $105/month 

  • Wake UPP + Work UPP!

 

CLASSES:

Total Body Fitness (TBF): M-F 6:00 -7:00 am, 12:00-1:00pm, MWF 6:00-7:00pm, Sat 9:00am MORE TIMES CURRENTLY BEING ADDED

TBF is our flagship class designed to function as a true strength and conditioning class, by that we aim to provide a progressive class that will have several changing phases throughout the year. This is a fancy way of saying we are going to get you stronger and leaner, with continuous results, without causing overuse injuries.  Each phase will be 4-6 weeks in length and focus on a certain aspect of your total body’s fitness. Each week the entire weeks’ workouts will be posted on our blog.

 

C.E.M.    Corrective Exercise/Hybrid Yoga/Mobility: T/TH 7:00-8:00 pm, Sat. 7:00am

A mix of yoga and mobility work designed to address certain types of  physical and mental stress, and physical limitations. Each phase will last 4 weeks. We also include 15-20 minutes of corrective exercises that correlate with the theme of the yoga poses for the day.  This class is perfect for anyone who needs to take the time to work on small, stabilizing muscles, flexibility, and over all body care, which is well…….. EVERYONE!

Weightlifting 101: Sat 8:00 am

Learn the art of olympic weightlifting from the ground up! Each Saturday morning we will learn new tips and tricks to improve on the Clean, Jerk, and Snatch. This class is beneficial for beginners and experts as well. Each class will consist of technique drills, accessory lifts, and complexes to reinforce proper form.

Beginner Strength and Conditioning: T/TH 6:00-7:00pm

Are you new to the gym? Ever wanted to learn more about lifting weights, and getting stronger? This class will cover the proper form, set up, and progression of how to lift weights properly. Each class has a main lift for the day, and then accessory lifts that will help compliment the main lift.  Then there is a conditioning workout at the end that supports the lifting exercises. This is a beginner level class, and is paced appropriately.

Family Strength and Conditioning:  Sat. 11:00am -Noon

The family that lifts together has more fun together! Fun age appropriate conditioning workout for the kids (obstacle races, mini circuits, etc.) while the parents get a more advanced version of the same workout!

 

 

Sports Performance

Sports Performance & Team Training Rates (1-1.5 hour long sessions):

We train athletes of all sports and ability levels, whether they are just getting started or are looking to enhance their performance and get to the next level, we are here to help them improve! Co-Owners/Head Trainers, Pete Townley and Chelsi Woodruff, both have athletic backgrounds and know exactly what it takes to get athletes to that next level. Pete is a former collegiate strength and conditioning coach, and Chelsi is a former D1 cross country and track athlete for Florida State and former professional runner for ASICS GTC-ELITE.IMG_3514

One-On-One and Group Rates are the same as our Personal Training Rates

Sports Team Rate (5+ athletes & same sport) = $600 per team/month & includes 2 sessions per week


We approach training our athletes (individually or with a group) as if they were in a team strength and conditioning program. That is to say, we can train them year round for their sport by putting their routines into phases based on when they compete. This way they can make progress all year without risk of injury or burnout.

A sample year might look like this:

Football:

  • Off-season, January-June : work on getting bigger, then stronger, then more powerful in smaller 6 week phases
  • Pre-season, July-August: less strength volume more sport specific (and position specific) skill work.
  • In-season, September-November: lower training volume, with slight strength progression over the season to handle the rigors of games and practices.
  • Post-Season, December: medium volume, recovery and mobility. IMG_9052

We can tailor the workouts to what the athletes are doing on the court, field, ice, or track.

 

 

 

SPORT SPECIFIC TRAINING SEMINAR :

Recovery/Nutrition

Recovery & Injury Prevention

We believe that recovery is just as important as working out, in order to prevent injury, which is why we have Physical Therapist, Tracy Hall – PT, MDT, DPT, working with us to provide treatments for our clients.

Treatments Offered by Tracy Hall – PT, MDT, DPT:

  • Deep Tissue Massage
  • Soft Tissue Mobilization
  • Myofascial Release
  • Graston
  • Dry Needling
  • Joint Mobilization & Manipulation

Pricing: $100/hour with a FREE evaluation. By appointment only for these treatments. Call (864)-616-6710 to schedule.


Additional Treatments Offered by The Upstate Performance Project:

  • Pre- or Post-Workout 10 minute Sports Massage
  • Mobility work & stretching
  • Cold Recovery Tubs (COMING SOON)
  • Ultrasound & E-Stim (COMING SOON)

Pricing: $10 per treatment. Walk-ins or appointments welcome. Call (864)-448-8888 to schedule.


Nutrition

We have a partnership with Nutrition Solutions. We are a designated pick-up location for their online meal orders, and we also sell their delicious, pre-made, and healthy meals on-site for $9 per meal!