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Class Descriptions


LIFT is a 60-minute weight lifting class designed to increase lean muscle mass while developing your upper and lower body strength. We use a variety of lifting patterns, techniques and client specific exercises to constantly challenge your body to avoid any muscle plateaus but more importantly keep you safe while lifting. This class is perfect for those looking to strengthen and tone their entire body while boosting overall strength. This is where we build the foundation needed to push and defy our limits.


PERFORM is our signature, circuit training style-class that is built on functional strength and athletic performance. We focus on your “foundation” in order to maximize your body’s capacity for strength and athleticism. Do you want a taste of how the Pro’s train? We have taken years of learning from the best strength coaches in the world and built a program to help you become your own franchise player. This class integrates various exercise pairings and training techniques to improve unilateral strength, speed, agility, and total body awareness and conditioning. We believe everyone is an athlete and our shared sport is the life we live – welcome to the team!


SWEAT is a 60-minute metabolic conditioning circuit that’s guaranteed to push your body to the limit. This high-intensity anaerobic workout exploits your large muscle groups with very specific timing intervals. The duration and nature of the exercises are formatted to help turn your body into a calorie burning furnace. Not only will this help you ignite your calories but this training style will engage the afterburn effect, scientifically known as EPOC (exercise post oxygen consumption) which means your metabolism will be ramped up for hours after your last set.


POWER is the combination of both strength and speed. This class will increase your overall athletic performance, power output and build your unilateral force from the ground up. Many of the exercise combinations in class will be derived from a protocol called contrast training. Expect the big lifts like the squat, deadlift, press, and row to be paired with a dynamic explosive movement like a box jump or ball slam – kabooooooom! This class will give you the tools to dominate the field, court or office


POWER+ is a high intensity cross-training class with separate strength and metabolic conditioning elements. The class will include traditional strength training, Olympic weightlifting, gymnastics and cardio in varied formats of exercise selection, rep schemes and time domains to challenge the body and mind in an optionally competitive environment. Power+ not only builds on the fundamentals taught in our Power classes but also takes the intensity and modalities to the next level.


FUSION is a workout that combines the three pillars of training available at RND Athletics. The class is divided into three sections: Strength building, metabolic conditioning and finally functional athletic training. Each station will take you through each pillar causing you to use different muscles groups and energy systems. Some stations will ask for power, some will illicit speed, others may challenge your muscle endurance and push you to the new limits. This workout is not for the faint of heart – expect to punch in for a 90-minute roller-coaster that will ignite a dopamine rush like no other.

Our clients see incredible results

Achieve your goals at RND Athletics.

  • Day One

    Increased brain function and boosted mood.

  • Week One

    Improved energy and better overall health.

  • Month One

    Increased metabolism, muscle mass and overall fitness.

  • Month Three

    Results you can SEE in the mirror.

  • Month Six

    Compliments from friends and family. A healthier, more efficient heart.

  • One Year

    Increased life expectancy, improved bone density and better mental health.


Our gym has monthly membership options starting at $219 per month, as well as class packs available for purchase. We have a fitness solution for every budget. Fill out the form to learn more about our memberships.

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