Teen and Adult Ballet Fitness ages 15+
This class is an introduction to classical ballet techniques with a focus on stretching and strengthening.
Instructor: Emmanuel Williams. Dance studio.
Emmanuel Williams is the Business Director of Susquehanna Dance Center located in Mountville and is overjoyed to be providing dance classes at the Hempfield recCenter. Emmanuel holds a B.F.A. in Dance from George Mason University as well as a B.S. in Sport Management. He has worked with choreographers from Alvin Ailey, Hubbard Street, and Alonzo King Lines Ballet in college. He has danced professionally and toured with a Philadelphia dance company, worked on various projects for a company in D.C., started his own dance company, and choreographed numerous performance pieces.
| Date | Day | Time | Code | Price member/nonmember |
|---|---|---|---|---|
| Jan 9–Feb 13 | Sa | 10:30–11:30 am | #215063 | $65M/$75NM |
Performance & Injury Prevention Training for the Recreational Athlete
This class is designed to supplement the fitness regimen of recreational athletes like tennis players, golfers, triathletes, and other adult populations who want flexibility and injury prevention to be a part of their health and fitness routine. Participants will build core stability while emphasizing mobility drills to facilitate lifelong physical performance. Adults looking for new and innovative methods for maximizing their physical potential will be instructed by Trainer John Matulevich, owner of Ruthless Performance. John is a sports physiologist and ultra-endurance athlete who has built injury prevention protocols for hundreds of athletes and recreational gym-goers alike.
Eight weeks in our TRX studio. Register by Jan 6.
| Date | Day | Time | Code | Price member/nonmember |
|---|---|---|---|---|
| Jan 11–Mar 3 | M & W | 5:15–6:00 pm | #215115 | $290M/NM |
Sports Performance Training with Candice
This high-intensity training session focuses on strength, correcting asymetries and exercises for injury prevention.
Groups can be sports specific or join if you are active in fitness and want to take your training to the next level.
Learn dynamic warm-ups that address mobility/instability, proper form with weight training, accessory lifts and exercises to help prevent injuries.
Six-week sessions in our private TRX studio.
Trainer: Candice Luciani
| Date | Day | Time | Code | Price |
|---|---|---|---|---|
| Jan 18–Feb 25 | M & W | 4:00–5:00 PM | #214137 | $120M/$130NM |
| Mar 15–Apr 21 | M & W | 4:00–5:00 PM | #214142 | $120M/$160NM |
Power House
Do you want to increase your strength and overall power? Let trainer Katie Eshbach guide you using plyometric focused circuits, total-body exercises, and Tabata moves. You will come away stronger and toned!
Six-week session is held in our private TRX studio. Register by Jan 4.
| Date | Day | Time | Code | Price |
|---|---|---|---|---|
| Jan 14–Feb 18 | Th | 5:00–5:45 pm | #214154 | $60M/$70NM |
Back Pain Prevention Class
Learn how to prevent and manage back pain with stretching and strengthening exercises. Movements will be light, fitness-based yoga poses with stretching and isometrics for the paraspinals and lower back muscles. Light to moderate dumbbell training will be used for strengthening. Abdominal activation will be taught along with engaging muscles that assist with core stability.
Trainer: Candice Luciani Eight-week session held in our dance studio. Register by Jan 11.
| Date | Day | Time | Code | Price members/nonmembers |
|---|---|---|---|---|
| Jan 14–Mar 4 | Th | 5:30–6:30 pm | #214157 | $80M/$100NM |
Introduction to Barbell Training ages 14+
An introductory class to weight training and body queueing for building up to complex lifts. Sessions will cover accessory lifts for making barbell training more effective and safe. The format includes: dynamic warm-ups, main barbell lifts, how to stabilize the body when lifting, proper weight for each person with appropriate cool downs and stretching.
Four-week sessions in our weight room. Trainer: Candice Luciani
| Date | Day | Time | Code | Price |
|---|---|---|---|---|
| Jan 19–Feb 11 | Tu & Th | 4:30–5:15 pm | #214160 | $80M/$100NM |
| Mar 2–Mar 25 | Tu & Th | 4:30–5:15 pm | #214162 | $80M/$100NM |
TRX® Suspension Training
Improve body strength, endurance, and flexibility in a fast, effective workout. TRX suspension training allows you to self-adjust the amount of resistance you need.
Sessions are held in small groups with safe distancing in place.
Trainer: Jill Austin
TRX Studio
| Date | Day | Time | Code | Price member/nonmember |
|---|---|---|---|---|
| Jan 5–Feb 9 | Tu | 6:45–7:45 pm | #214166 | $60M/$70NM |
| Jan 7–Feb 11 | Th | 6:45–7:45 pm | #214168 | $60M/$70NM |
| Feb 23–Mar 30 | Tu | 6:45–7:45 pm | #214170 | $60M/$70NM |
| Feb 25–Apr 1 | Th | 6:45–7:45 pm | #214172 | $60M/$70NM |
| Apr 13–May 18 | Tu | 6:45–7:45 pm | #214174 | $60M/$70NM |
| Apr 15–May 20 | Th | 6:45–7:45 pm | #214180 | $60M/$70NM |
Tai Chi ages 18+
Tai Chi is a Chinese martial art and form of stylized, meditative exercise, characterized by methodically slow circular and stretching movements. It is good for relaxation, balance, leg strength, and flexibility. In this class, you will practice basic postures, learning a simple nine-step Tai Chi form.
Instructor: Ben Ninmann has over 20 years of teaching experience.
10-week, small-group sessions are held in our dance studio. Register by Jan 6.
| Date | Day | Time | Code | Price |
|---|---|---|---|---|
| Jan 11–Mar 15 | M | 12:00–1:00 pm | #214182 | $100M/$130NM |
| Jan 11–Mar 15 | M | 6:45–7:45 pm | #214184 | $100M/$130NM |
Small Steps, BIG Changes
Don’t tackle it alone! Join us for this ten-week lifestyle-changing program. You will learn how to take control of your health by establishing SMART Goals and working to achieve them in a supportive and rewarding environment.
Instructor, Tiffany Sullivan, will use a variety of workouts, introducing you to a complete experience of TRX, pilates, cross-training, circuits, cycle, yoga, and more. Healthy nutrition options will also be discussed.
Program Details:
- Led by certified, professional trainer, Tiffany Sullivan
- Includes membership throughout the program
- Participants will work out on their own throughout the program
Program Includes:
- Complete body composition analysis
- Weekly weigh-ins
- Ten weeks of group training sessions
- Nutritional educational sessions
- Fun, life-changing workouts
Small-group instruction with safe distancing in place.
No class 3/15. Register by Jan 7.
| Date | Day | Time | Code | Price |
|---|---|---|---|---|
| Jan 11–Mar 22 | M | 6:45–7:45 pm | #214148 | $100M/$120NM |
Full-Figure Fitness
Do you have 20 or more pounds to lose and need some guidance? Trainer Dan Cless will develop a plan for you and help you execute it.
Full disclosure—this is NOT a Biggest Loser session!
Sessions will include functional exercises, conditioning plans, and nutritional advice to improve your health. There will be additional training to complete throughout the week, and progress will be tracked throughout the program. At the end of the program, you will be given strategies to continue your wellness journey.
Eight-week session is held in our private TRX training room. Register by Jan 7.
| Date | Day | Time | Code | Price |
|---|---|---|---|---|
| Jan 12–Mar 2 | Tu | 5:30–6:30 pm | #214164 | $120M/$160NM |
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
frssports@icloud.com or 717-209-2951
