Class Schedule

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Monday
CrossFit
6:00 AM
CrossFit
7:00 AM

Bootcamp
9:30 AM


CrossFit
4:30 PM
CrossFit
5:30 PM
CrossFit
6:30 PM
Tuesday
CrossFit
6:00 AM
CrossFit
7:00 AM

CrossFit
9:30 AM


CrossFit
4:30 PM
CrossFit
5:30 PM
CrossFit
6:30 PM
Wednesday
CrossFit
6:00 AM
CrossFit
7:00 AM

Bootcamp
9:30 AM


CrossFit
4:30 PM
CrossFit
5:30 PM
CrossFit
6:30 PM
Thursday
CrossFit
6:00 AM
CrossFit
7:00 AM

CrossFit
9:30 AM


CrossFit
4:30 PM
CrossFit
5:30 PM
CrossFit
6:30 PM
Friday
CrossFit
6:00 AM
CrossFit
7:00 AM

Bootcamp
9:30 AM


CrossFit
4:30 PM
CrossFit
5:30 PM
CrossFit
6:30 PM
Saturday
CrossFit
6:00 AM
CrossFit
7:00 AM

CrossFit
9:30 AM


CrossFit
4:30 PM
CrossFit
5:30 PM
CrossFit
6:30 PM
Sunday
CrossFit
6:00 AM
Bootcamp
7:00 AM

CrossFit
9:30 AM


Bootcamp
4:30 PM
CrossFit
5:30 PM
CrossFit
6:30 PM

Group Fitness Class Descriptions

Abs

Abs class is a low-intensity session designed with the primary goal of strengthening the abdominal muscles. While this class is short compared to our other offerings, the dedicated 15-minute session is more than enough to get your mid-section burning!

Butt Camp

Butt Camp is a moderate-intensity resistance workout. Focusing on only the lower body, this class is designed to work the butt, quads, hamstrings & thighs using dumbbells, bars, bands and bodyweight.

With a format that will vary from week-to-week, this “peachy” class will help participants strengthen & tone the largest muscle groups in the body, which just happen to be areas that we all appreciate a little extra work on!

Circuit

Circuit training is a moderate-to-high intensity class which incorporates weight training & cardio in a timed environment. Using intervals determined by the instructor, typically 30 to 60 seconds, you will complete a given exercise for the designated amount of time given. Once the interval is complete, a short break is taken to prepare for the new exercise and then the interval & the new exercise begins.

Please note that due to COVID, the format of circuit classes has been modified slightly for the safety of our participants. Rather than moving from station-to-station & throughout the room, you will stay in your designated area of the fitness center, with your own sanitized equipment.

Cycle (30, 45 or 60 minutes)

Indoor cycling, sometimes referred to as ‘spinning’, is a moderate-to-high intensity exercise on a stationary bike. While the intensity of the ride is under your control, allowing you to work at a pace that is right for your body, the instructor and design of the ride will push you to be your very best!

Accompanied by great music to keep you engaged, cycling is designed to build endurance and scorch calories like not many other classes do. Don’t be fooled…just because this class is deemed cardio, it is also great at toning & building those leg muscles.

GentleSplash

GentleSplash is, as its name implies, our most gentle of indoor water-aerobic workouts. Participants can expect to use bodyweight, aquatic dumbbells, kickboards and noodles in varying combinations of exercises and resistance. A low-intensity session, this class is perfect for seniors, beginners or anyone recovering from an injury.

For those concerned with accessing the pool, it is equipped with safety pool stairs. Offering grab bars on each side for stability and leverage, most individuals can get in, and out, without difficulty.

H20GO!

H20GO! is a moderate-intensity water-aerobic workout. Taking place in the indoor pool, this class allows for year-round low-impact training. As with other water-aerobic classes, participants should expect to use bodyweight, aquatic dumbbells, kickboards, bands and noodles in varying combinations for a perfect mixture of lower & higher intensity cardio-style bursts.

Intensity

Intensity, as its name implies, is our highest-intensity workout! Capital Athletic Club’s answer to what is commonly referred to as HIIT or Bootcamp, Intensity is designed to get you M-o-V-i-N-g! Combining cardio & weights in a fast-paced environment, this class delivers results. Known to burn upwards of 600 calories per session, participants will be pushed to maximum effort. This is truly the class you will love to hate!

Kickboxing

Kickboxing is a high-intensity and high-energy aerobic workout! Don’t let the fact that this class is completed only with your bodyweight fool you. Using various combinations of punches, kicks, jumping jacks, squats and more, your fitness will be tested. Built around music that is meant to keep the beat, the instructor will lead you through a series of fun patterns that will boost your heart rate…and your mood!

Ride & Restore

The perfect combination of Cycle and Yoga. Participants are encouraged to stay for the entire hour but we welcome those that only wish to participate in either the Ride or Restore portion of the class.

Toning

Toning is a moderate-intensity strength workout using a lower weight-higher rep format. Using various exercises & combinations of dumbbells, barbells, short bands, long bands, exercise balls, mats and more, a comprehensive full-body workout is the end game. Coupled with fun music, the time flies by as you’re making those gains!

Pilates

Pilates is a low-impact workout utilizing functional exercises to strengthen the body while improving posture, flexibility and coordination. While there are varying forms of Pilates classes, our “mat” class focuses on your core muscles plus much more.

Taking place in the Pilates and Yoga studio, this class is perfect for those who want to try a toning class featuring moves that have less impact on the joints in a calm & controlled environment.

Pound ®

Pound is a moderate-to-high intensity full-body cardio workout. Using “ripstix”, which we consider magical fitness drumsticks, participants will enjoy a fun and rhythmic training session. Set to music that drops beats, become a rockstar with this challenging drummer-style workout. Don’t underestimate this one…even though it is a ton of fun, it’s packed with lots of leg & upper body activities!

Power Select

Power Select is a moderate-to-high intensity strength workout. This class is designed to push your limits by isolating certain muscle groups for the 45 to 60-minute session. Similar to a split you’d see in the weight room, participants can expect to target & strengthen only certain portions of their body although some workouts will be designed for head-to-toe.

While this class is a lower weight-higher rep format, everyone from experienced to novice weight lifters can benefit from this fast-paced, fun & challenging class.

Water Intensity

Water Intensity is our highest-intensity water aerobic workout. For those that question whether water fitness is a good workout, this is the class for you! Using bodyweight, aquatic dumbbells, kickboards and noodles in varying combinations, participants will be pushed to new depths both in cardiac & resistance training. This real-deal class has been known to make you sweat…yes, in the pool!

Yoga

Yoga is a low-impact and gentle means of improving muscular strength, flexibility, balance & coordination. Yoga, also known to increase mental development and self-efficacy, is a practice beneficial to individuals of all fitness levels.

Whether new to the gym or an experienced weight lifter, our instructor will take you through a variety of beneficial poses in a mindful environment.

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