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YOU SHOULD RECEIVE A RESPONSE WITHIN 1 HOUR
YOU SHOULD RECEIVE A RESPONSE WITHIN 1 HOUR
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.
1 individual Session = $45
4 sessions = $160
Group Training Rates (2+ people):
4 sessions = $88/person
*ALL PERSONAL TRAINING PACKAGES EXPIRE 2 MONTHS AFTER THE DATE OF PURCHASE.
WAKE UPP: (open gym only) $45/month
WORK UPP: (Classes only) $80/month
MOVE UPP: $105/month
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 & 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.
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:
We can tailor the workouts to what the athletes are doing on the court, field, ice, or track.
SPORT SPECIFIC TRAINING SEMINAR :
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:
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:
Pricing: $10 per treatment. Walk-ins or appointments welcome. Call (864)-448-8888 to schedule.
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!