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Jewish Community Center

Signature Small Group Training

Signature Small Group Training

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Small group training offers an affordable path for clients to take advantage of a trainer’s expertise – while keeping the fun and competitiveness of a group dynamic. Groups generally never exceed eight participants, which allows for one-on-one instruction when needed, but still offers a high–quality workout with additional motivation from our fellow group members. Workouts are tailored to different equipment, purpose, and more, but are still designed to provide significant benefits. You have several options as you discover what works for you. Try a class, make new friends,  connect with a new trainer, and find what motivates you! You’ll love the results!

Benefits of Signature Training

  • Improve your fitness in cardiovascular endurance, muscular strength, flexibility and body composition
  • Small Groups (4-10 people) are led by a certified personal trainer to assure proper technique
  • While in a group setting, individual attention is available for personal improvement
  • Easily modify workouts to make sessions as easy or as hard as needed, but in a safe and controlled manner
  • Use of functional non-traditional training techniques not found in most general fitness classes (TRX, ViPR, CoreHammer, SRT Barbells, etc).
  • High energy and motivation creates a challenging, but fun workout environment
  • Experience social fitness, be inspired by groupmates, and get challenged (and healthy) all in one!

Staenberg Family Complex (Creve Coeur)

  • Sundays, 8am, 9am, 12pm, 3pm
  • Mondays, 6am, 7am, 9:30am, 12pm, 6pm, 7pm
  • Tuesdays, 7am, 9am, 9:30am, 12pm, 5pm, 6pm, 6:15pm
  • Wednesdays, 6am, 7am, 12pm, 5pm, 6pm, 7pm
  • Thursdays, 6am, 7am, 9am, 9:30am, 12pm, 5pm, 6pm
  • Fridays, 6pm

Small Group Training offers many benefits! Specialty Training classes are for people 16 and older. Unless noted, classes last 55 minutes.

SFC Signature Small Group sessions are low-cost and high-efficiency. Sessions allow the intensity of an individual training session with the camaraderie and group atmosphere that build healthy bodies and relationships! A great supplement to weekly personal training. Our educated fitness staff will motivate you throughout.

Formats

Block Zero (Youth)

  • Zero = participants’ relative training age.
  • Provides participants with a proper introduction to basic athletic fundamentals necessary for life and play.
  • Body weight exercises are the fundamental basis of this program. Med balls, kettlebells, bands, and other resistance equipment maybe utilized.
Body Transformation: Toned

  • Looking to drop some body fat and lean out?
  • Workouts combine up-tempo intervals of strength and endurance exercises to maximize your time in the gym.
  • Get the body and self-confidence you’ve always dreamed of.

Body Transformation:

  • For those who may need a boost to get started on their fitness journey (with a desired minimum of 15 pounds weight loss).
  • You will learn how to work out, including proper lifting techniques, movements and body control.
  • Cardio benefits derived from increasing heart rate and intensity levels as you improve abilities.
  • You will get stronger, leaner and begin to achieve your fitness goals as you progress.
Body Transformation: Strength

  • Looking to pack on some muscle and improve your strength?
  • Workouts will utilize bodybuilding and powerlifting concepts to maximize your results.
  • Build the body and confidence you’ve always wanted.

Body Transformation:

  • For those who may need a boost to get started on their fitness journey (with a desired minimum of 15 pounds weight loss).
  • You will learn how to work out, including proper lifting techniques, movements and body control.
  • Cardio benefits derived from increasing heart rate and intensity levels as you improve abilities.
  • You will get stronger, leaner and begin to achieve your fitness goals as you progress.
Boot Camp

  • Designs for maximum calorie burn in a small group setting
  • Individually modified for every fitness level
  • Workouts consist of body weight, battle ropes, TRX, dumbbells, and kettlebells along with other training tools.
  • A constantly changing and fun workout.
Box Your B.E.S.T. (Boxing, Endurance, Strength Training)

  • Fast-Paced, high-endurance boxing-themed workout.
  • Several boxing related fitness drills offers a variety of movements.
  • Cardio benefits gained from individual drills with often changing stations.
Flexible Conditioning

Use our new equipment (SkiErgs, Rogue Eco Bikes, Concept 2 Rowers and Keiser Cycle bikes) to improve cardiovascular conditioning, mobility, flexibility, and overall quality of movement. This session is a combination of cardio and mobility exercises, including foam rolling, yoga, bodyweight exercises and more! Available at the Staenberg Family Complex on Mondays & Wednesdays (7pm), Tuesdays & Thursdays (9am) and Saturdays (9am).

Mom Squad

  • These workouts will improve strength, conditioning, and mobility.
  • Class will commit to feeling better, improving themselves and increasing their knowledge of nutrition and fitness.
  • Increase strength, stamina, metabolic function, and lean muscle tissue.
  • Decrease stress, body fat, and physical discomfort.
  • All who identified as female are welcome.
Performance Training

  • Workout designed for multiple levels of fitness.
  • The workouts consist of strengthening and conditioning our bodies for daily life, sport, and overall functionality.
  • Addressing ailments and improving movement confidence with greater range of motion and pain-free.
  • We will focus on strength, power, mobility, and well as aspects of sports. to improve our coordination, balance, and athleticism. Perfect for those currently playing and starting a sport of any kind.
Roll With the Punches: Parkinson's Boxing

  • Boxing-themed workout specifically for individuals with Parkinson’s.
  • Boxing-related drills offer a variety of challenging movements.
  • Stationed drills provide a cardio benefit while working on balance, agility, and coordination benefits.
Strength Camp

  • Learning and performing various Olympic lifts and powerlifting using barbells, dumbbells and kettlebells.
  • Workouts will be combined with a cardio aspect to enhance your workout to create further benefits.
  • Consistent training intended to offer gains in raw power and strength.
  • Workouts designed to push you to your limits, in a safe and progressive manner.
TRX Strength & Conditioning

  • Workouts will primarily utilize TRX suspension trainers paired with various other exercise tools.
  • Fast-paced full body workouts will provide you with improved stamina and added strength.
  • Great option for all ability levels as the TRX are easily modifiable to fit each participants needs and capabilities.

Pricing

  • $179/month (unlimited)
  • $129/month (two sessions per week)
  • $69/month (one session per week)
  • Drop-in: $30/session
  • EFT Payment Plan required
  • Two-month commitment required
  • 30-cancellation notice required
  • Space is subject to availability, reserve your spot early
  • Classes generally include 4-10 participants

Creve Coeur: Bernie Suddarth, 314.442.3152
Chesterfield: Andy Hayes, 314.442.3147