Specialty Classes

50+ Power Training

Register 50+ Power Training

For participants age 50+—Trainer Deb Smith will teach you a variety of low-impact movements to improve mobility and strength. The primary goal is to enhance functionality for improved daily living.

Six-week session. Register by Oct 2nd.

Six-week Session

Date	Day	Time	Code	Price
Oct 5–Nov 9	Sa	10:30–11:15 am	#152446	$60M/$70NM

Train to WIN

Register for Train to WIN

Join Personal Trainer, Deb Smith, for a motivating, energy-kicking 45-min. interval workout that will safely take your strength, cardio and body  movements to your next fitness level. “Win” by improving your fitness now!

Six-week sessions. 

Six-week Session

Date	Day	Time	Code	Price
Oct 7–Nov 11	M	5:00–5:45 pm	#152441	$60M/$70NM
Nov 18–Dec 23	M	5:00–5:45 pm	#152443	$60M/$70NM

Boot Camp Outdoor Workout

Register for Boot Camp Outdoor Workout

Join certified trainer Lilian Smith for a six-week outdoor boot camp with tire flipping, battle ropes, and much more! Get out of the gym and enjoy
the fall weather while getting a great workout!

Six-week session.

Six-week Session

Date	Day	Time	Code	Price
Sept 10–Oct 15	Tu	6:00–7:00 pm	#152976	$60M/$70NM

Triathlon Preparation

Triathlon Preparation

Whether you signed up for your first sprint triathlon or your tenth Ironman, you need to train properly to get ready for the best race of your life. Triathlon training is more than just running, biking and swimming. Elite triathletes are also using strength training to improve their performance.

Trainer Dan Cless will help prepare you for your big event. dcless@hempfieldrec.com

 

Eight-week Session

Date	Day	Time	Code	Price
Sept 11–Oct 30	W	7:30–8:30 pm	#152486	$120M/$160NM

Seven-week Session

Date	Day	Time	Code	Price
Nov 6–Dec 18	W	7:30–8:30 pm	#152488	$105M/$140NM

Training 101

Register for Training 101

Are you unsure of proper weightlifting form and technique? This program is designed for those of you who don’t use the weight area, are tired of the treadmills or are simply looking to start training the right way! Rose Vega will help you with functional conditioning, strength and cardio. Healthy nutrition will also be discussed.

Six-week session. Registration deadline, Sept 13th.

Six-week Session

Date	Day	Time	Code	Price
Spet 18–Oct 23	W	9:00–10:00 am	#152430	$60M/$70NM

Tennis Speed & Agility Training for Young Athletes ages 12–20

Training with focus on making the tennis athlete more efficient, explosive and powerful in their foot movements. Bob Koenig, NSPA Certified Speed and Agility Coach will target areas of footwork such as deceleration, stability, mobility, acceleration, reaction time, and lateral movement. Understanding tennis speed begins and ends with achieving a solid foundation of fundamental athletic and strength movement patterns. 

Eight session package – $120 per person
Various evenings available

Contact Bob Koenig at 717-808-4878 to schedule your sessions.

Adult Speed & Agility Training

Training will focus on making the adult athlete more efficient, explosive and powerful in their foot movements for any sport that you play. Bob Koenig, NSPA Certified Speed and Agility Coach will target areas of footwork such as deceleration, stability, mobility, acceleration, reaction time, and lateral movement. 

Eight session package – $120 per person
Tuesday evenings or by appt. only
Contact Bob Koenig at 717-808-4878 to schedule your sessions.

Small-Group Functional Training

Would you like to train your body to better perform everyday physical activities? Functional strength training involves performing work against resistance in such a manner that the improvements in strength directly enhance the performance of everyday movements. Whether it be outside, at work, or at home, our functional training sessions focus on balance, coordination, and overall strength so you can move better.

Five-week session. No make-up for missed classes.
Trainer: Dan Cless dclass@hempfieldrec.com
Registration deadline, Sept 16th.

Five week-Session

Date	Day	Time	Code	Pricing
Sept 19–Oct 17	Th	7:45–8:45 pm	#152462	$75M/$100NM

Boxing Classes

E.P. Brown of FRS Sports Athletics is offering beginner to pro boxing classes that teach the
technical aspects of boxing along with ways you can incorporate this invigorating sport into your workout routine. Gloves are provided. Hand wraps are recommended and will be available for purchase.

Sessions offered by appt. only – ages 8+

•   Members: $25/½ hr or $40/hr (one-on-one training)

•   Nonmembers: $35/½ hr or $55/hr (one-on-one training)

•   Group Rates (3 people max): $45/½ hr or $75/hr

One-on-One Package Deals 

Beginner Package  $45

•   Week 1 one 15-min session

•   Week 2 one 15-min session

•   Week 3 one 20-min session

•   Week 4 one 25-min session

Advanced Package  $110

•   Week 1 one 45-min session

•   Week 2 one 45-min session

•   Week 3 one 45-min session

•   Week 4 one 45-min session

Pro Package  $160

•   Week 1 one 1-hr session or two 30-min sessions

•   Week 2 one 1-hr session or two 30-min sessions

•   Week 3 one 1-hr session or two 30-min sessions

•   Week 4 two 45-min sessions

Contact E.P. Brown to schedule your session
epbrown@frssportsathletics.com or 717-209-2951

Fit for You - Fall Focus

Register for Fit for You - Fall Focus

Fit for You will help you regroup after a fantastic summer! Reel in your focus with other like-minded individuals. A mix of strength training, cardio movements and mindful techniques to reset your mind, body, and spirit. Take the time for YOU!

Instructor Frosoula Romano
Six-week sessions. Held in our private TRX Studio.

TRX Room

Date	Day	Time	Code	Price member/nonmember
Sept 12–Oct 17	Th	1:00–2:00 pm	#152436	$60M/$70iNM

Fit for You - Silver

Register for Fit for You - Silver

Specialty training for individuals age 60+ looking to challenge themselves by adding strength training, cardio and balance exercises for an overall healthy mind and body.

Instructor Frosoula Romano
Held in our private TRX Studio.
Six-week sessions. Registration deadline, Sept 13th.

TRX Studio

Date	Day	Time	Code	Price
Sept 17–Oct 22	Tu	11:30 am–12:15 pm	#152439	$60M/$70NM

TRX® Suspension Training®

Register for TRX Classes

Improve your total body strength, endurance and flexibility in a fast, effective workout. TRX suspension training allows you to self-adjust the amount of resistance you need by making small changes in foot, hand or body position.

Six-week and three-week sessions are held in small groups. You are signing up for a specific time and day of the week. No make-up for missed classes.

Instructor: Jill Austin

Six-Week Sessions

Date	Day	Time	Code	Price member/nonmember
Sept 3–Oct 8	Tu	6:45–7:45 pm	#152493	$60M/$70NM
Sept 5–Oct 10	Th	6:45–7:45 pm	#152495	$60M/$70NM
Oct 15–Nov 19	Tu	6:45–7:45 pm	#152500	$60M/$70NM
Oct 17–Nov 21	Th	6:45–7:45 pm	#152502	$60M/$70NM

Three-Week Sessions

Date	Day	Time	Code	Price
Dec 3–Dec 17	Tu	6:45–7:45 pm	#152505	$30M/$35NM
Dec 5–Dec 19	Th	6:45–7:45 pm	#152507	$30M/$35NM