ERG Performance Training Programs

March 21, 2018


ERG programs are performance-based and results-oriented.  Our group training programs are conducted in the ERG Performance Training Area.  The programs are designed to help people look better, feel better and live better. A variety of modes of exercise are used over one-hour periods of time.  ERG participation promotes fat loss, camaraderie, and social support in a team environment.  This provides a different environment for those exercisers who find it hard to develop a habit of exercise.  They are designed to push people a little bit further than they would normally push themselves alone.  Everyone involved works at their own pace as they team up and work towards one goal.

There are many other benefits of ERG programs, which includes mental health. It has long been know that regular aerobic exercise can help to reduce high blood pressure, hypertension and combat stress. Part of this is due to the release of endorphins, which act as a mood elevator.

SIGN UP ONLINE or at our Front Desk!

6-Week WINTER SESSION: Feb 26 – April 7
$120 $90 if you pre-register by 2/25 – spaces are limited!


6:00am Kettlebell & TRX (Rich)

4:30pm Boot Camp (Caitlin) 

7:00pm Boot Camp (Sarah)



6:00am Boot Camp (Luke)

6:00pm Boot Camp (Rich)

6:30pm Boxing (Luke)



6:00am Kettlebell & TRX (Rich)

4:30pm Boxing (Caitlin) 

6:00pm Triathlon Performance Training (Janine)



6:00am Triathlon Performance Training (Terry)

6:00am Boxing (Janine)

11:00am Boot Camp (Rita)

6:00pm Boxing (Rich)



6:00am Boot Camp (Luke)



8:30am Boot Camp (Janine

10:00am Boot Camp (Rich)

11:00am Old Bastards (Rich)



TRX & Kettlebell Training
TRX & Kettlebell Training uses 2 very effective and efficient implements for exercise; allowing every participant the opportunity to gain strength, mobility and muscular endurance. Learning how to properly use these pieces of equipment with proper form, exercise and timing, you will be empowered to get the most out of your workouts! This is the perfect program for people looking to relieve back and hip pain, strengthen their core and gain full body strength.

Our Boxing ERG is a fun and fast-paced circuit-style class that combines boxing and functional training to increase your aerobic endurance, build strength and create or improve your boxing skills. Classes are varied each week and include a mix of jump roping, shadow boxing, heavy bag drills, core work to give you a full body workout in under an hour – guaranteed! BAC Boxing kit is required for class participation ($59, available at the front desk pro shop).

Boot Camp
BAC Boot Camp is a 6-week program designed to energize your fitness routine and keep you motivated! Each workout encompasses a full body routine while focusing on functional training and improving core strength and muscle activation. Training with Sleds, Battle Ropes, TRX Suspension Trainers, Medicine Balls and more, every exercise can be modified for all levels and abilities. If you’re ready for the next step with your fitness, Boot Camp will boost your conditioning and confidence in a fun and challenging group setting!

Triathlon Performance Training
Whether you have a triathlon on the horizon, or just want to get in shape for Spring/Summer 2018, our Triathlon Performance Training ERG is the perfect way to see performance improvements for your event and to your general fitness level. Both beginners and seasoned triathletes alike are welcome in one or both Triathlon programs. Our Wednesday evening class runs from 6pm-7:25pm: starting with treadmill intervals, followed by a Boot Camp style functional training workout, and will finish with a coached 30-min swimming technique workout in the pool.  Our Thursday morning class runs from 6am-8:20am: beginning with a one-hour Schwinn Cycle class to build your base, then moving to a 2-3 mile run, and finishing up with conditioning work in the pool.

Old Bastards
If you have to squint to read this, then you likely belong in this boot camp. We promise no running and no jumping. We work with medicine balls, kettlebells and TRX Trainers in a circuit training format, performing highly functional movements. The class finishes with stretching and range of motion work to make sure everything still works the next day.