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Spring Schedule
April 27 – June 26
Monday
5:30AM
6:00AM
6:30AM
7:00AM
7:30AM
8:00AM
8:30AM
9:00AM
9:30AM
10:00AM
10:30AM
11:00AM
11:30AM
12:00PM
12:30PM
1:00PM
1:30PM
2:00PM
2:30PM
3:00PM
3:30PM
4:00PM
4:30PM
5:00PM
5:30PM
6:00PM
6:30PM
7:00PM
7:30PM
Tuesday
Wednesday
TFW Metabolic
TFW Strength
8:45 TFW Metabolic with
Pre Hab
TFW Strength
TFW Strength
Friday
TFW Metabolic
TFW Strength
8:45 TFW Metabolic
with Pre Hab
TFW Strength
TFW Strength
Metabolic
TFW Strength
Thursday
Metabolic
TFW Metabolic
Metabolic
TFW Strength
SATURDAY CLASS
7am – 8am
TFWMetabolic
Effective-4/27/15
Class Descriptions:
TFWmetabolic: It is time to take your fitness and health to the next level. Short duration high intensity circuits organized
in a way to give you a great efficient work out. Classes include energy circuits, tabatas and the signature "TFW
HURRICANE".
During this hour you will go through a detailed warm up that will be sure to fire you up and get you ready to work out.
The class will then move into strength training and cardiovascular circuits to challenge your metabolic system.
Based on the "Training for Warriors" (TFW) program. As with all TFW programs we share motivational stories and
guidance for best practices to live a healthy and productive life.
TFWstrength: It is time to take your fitness and health to the next level. This is a small group class (no more than 6
students) for more individualized attention then our large group classes. Research shows that having more muscle mass
leads to longevity and lets not forget it also aids in shedding fat.
During this hour you will go through a detailed warm up that will be sure to fire you up and get you ready to get
strong. Then the class will move into strength training. Strength training will build relative body strength which leads to
great absolute strength. We will use resistance such as TRX, kettlebells, bars, dumbbells and bands.
Attention will be on proper form and technique plus exercises will be modified for the individuals’ needs. Based on the
"Training for Warriors" (TFW) program. As with all TFW programs we share motivational stories and guidance for best
practices to live a healthy and productive life.
Metabolic: This metabolic circuit class is designed to challenge your cardiovascular and muscular system while
addressing movement dysfunction. It's an ideal class to participate in regardless of your level of fitness. Exercises and
intensity will be modified accordingly to everyone’s need. The class utilizes circuit style training to target the total body to
keep you moving and grooving.