Kettlebell Workouts: Full Body Strength

WITH Minna Harman  Noon Mondays or 7 a.m. Tuesdays

Build lean muscle and improve your cardio health while effectively working your entire body! In this small group training series you will learn and use correct Kettlebell technique and biomechanics, reduce your risk of injury, and gain fast results both in strength and endurance. We limit the group size to allow individual attention for each participant. Kettlebell training improves coordination and teaches your body to use the entire kinetic chain to improve athletic and sports performance. Build a leaner YOU with Kettlebell!

Monday's classes are great for All Levels
Tuesday's classes are Intermediate/Advanced level
Not sure which level you are? Email to find out which series is best for you!
*If you have injuries, please seek prior approval from Minna

$130 members
$140 non-members
Space is limited to max 8

Minna Harman is a IKFF Certified Kettlebell teacher and Master Personal Trainer. She will get you started on the right foot to add a dynamic component into your training regimen!
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Conditioning Camp

WITH Robert Reed  6 a.m. Monday, Wednesday, Friday


This class gives you a different body-transforming workout 3 mornings a week. That’s right. Your Monday, Wednesday, and Friday mornings could be spent with Robert Reed doing lunges, sprints, and more. Find a new you. All levels, but no injuries please.

*Sign up for both months and save!*

3x/wk Monday, Wednesday + Friday

$225 members
$245 non-members

*sign up for two months @

$350 members
$375 non-members

September 6 - 29
October 2 - 30
November 1 - 30
December 1 - 29
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Pilates Burn: An Equipment Series

WITH Melissa Lipko  8 a.m. Wednesdays

BUILD THE SLOW BURN WITH AN EQUIPMENT SERIES designed to keep you moving. This no-experience-necessary 4-week set of classes gathers a small group in a flow circuit between the Pilates tower, reformer, and chair. The Principles of Pilates will be sprinkled into each class as you focus on smooth, controlled repetitions. While this series is appropriate for all levels, please no recent injuries.

Mondays 8:30-9:25am OR
Fridays 9:00-9:55am
Pilates Studio
Location: 360
4-week series

members: $112
non-members: $124
max 6, min 3

Meet Melissa Melissa Lipko has had a passion for movement since a young age. Earning her BFA in Dance from Cornish University, she has been a certified Master Pilates instructor for the last 14 years. Most recently, she has pursued a Muscle Activation Techniques certification.
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The Sound of Stillness: Fourth Annual Meditation Challenge

WITH Anna Gieselman

This December join Anna for her fourth annual Meditation Challenge! The goal is to set aside time every day to cultivate stillness during this busy and often stressful time of year.

No previous meditation experience or ninja mind control skills are required just a commitment to stop whatever else you are doing once a day and listen to a 15 minute guided meditation.

The Sound of Stillness:
Fourth Annual December Meditation Challenge
December 1-31st
$25 for everyone
VIP members: extra 10% off

You will receive a daily email for the entire month of December containing a short guided meditation that you can enjoy from the comfort of your home at any time of day or night.

The theme of this year’s offering is the Sound of Stillness. Experience the different ways in which sound can calm a busy mind and create stillness and ease in your daily life. We will explore the use of mantra, chanting, and pranayama (breathing methods), as well as listening to the vibratory sounds of crystal bowls.

Challenge recordings officially begin December 1, but you can start anytime throughout the month and have access to the recording for a month. Participants will receive an email on December 1st with a secure link to access recordings. If you have any issues please email
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Ladies’ Early Bird Boot Camp

WITH Hilary Chung  6 to 6:55 a.m. Tuesdays + Thursdays

A female only early morning fitness series. Sign up for some early morning sunshine! Hilary has developed a workout series that will challenge you but in a positive and supportive way. Expect to tone, tighten, and get breathless with other fantastic women! Please no current injuries or recent surgeries. In you have questions please email

Limited to 20, VIP Extra 10%

$96 members
$132 non-members
(6 sessions over 3 weeks)

in the Multisport Room
Tuesday/Thursday 6-6:55am

Winter Dates: 
Dec 5-Dec 21
Jan 9-Jan 25
Jan 30-Feb 15
Feb 20-Mar 8

Meet Hilary
As an ISSA Fitness, Master Personal Trainer, and former collegiate competitive running, this mama is fired up and motivated to see you to your best bod this year! 
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Pilates Beats - Pilates + Cardio Series

WITH Deborah West  7 a.m. OR 6 p.m. Wednesdays

Build endurance and find-the-beat in this small group training series with Deborah West. Participants will rotate between strength building Pilates equipment moves and cardio intervals to exercise the heart, balance and breath! This small group training series gives ultimate personal attention as it is limited to just 4. Participants should come with an intermediate knowledge of the Pilates repertoire. This class will incorporate about 30 minutes of high intensity cardio intervals, please no knee or ankle injuries. Suggested to bring your fit bit, heart rate monitor, or other tracking device and music player to groove to!

November 8-29
December 6-27

PILATES BEATS: Pilates + Cardio Series with Deborah
Wednesdays 7am-7:55am
Wednesday 6-6:55pm
Minimum/Max 4
Upstairs Pilates Area
4 week series:
$88 members; $96 non-members
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Strength Training University

WITH Amid Archibald  6 a.m. and 4 p.m. Wednesdays

Strength Training U is a highly focused, super small group series will take your body back to school. Get your Masters in weight room form and manners. Working in a small group, partner format Amid will set you up for self-piloted strength workouts using our main gym weight equipment and plate equipment.

November 1-29
December 6-January 3

5 week program
$125 members
$155 non-members
limited to 6.

Inquire to join this group email
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Gravilates: Pilates & Total Gym Series

WITH Melissa Lipko  8 a.m. Wednesdays


that combines Pilates principles and traditional strength training movements. Using the Kinesis cable machines and the Total Gym, participants will improve strength, function, and balance over the course of 4 weeks. This series is perfect for someone curious about Pilates or looking to supplement their current cardio and strength routine.

Wednesdays at 8-8:55am
Small Group Room
Location: 360
4 week series
members: $112
non-members: $124
max 8, min 3

Meet Melissa Melissa Lipko has been a certified Master Pilates instructor for the last 14 years. Most recently, her passion for movement inspired her to become a MAT® Jumpstart Practitioner and she just finished the Specialist Practitioner program.
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Banish the Blues: Yoga Wall Workshop

WITH Gillian Barksdale  1:30 to 3:30 p.m. Saturday

Experience yoga asanas with the help of one of yoga's most versatile props, the Yoga Wall. Join us as we banish the winter blues with a full spectrum workshop on the Yoga Wall. Come ready to play in this 2-hour practice as Gillian guides you through smile-inducing movements. Class will end with a peaceful restorative sequence that will set the tone for the season.

This workshop is appropriate for all levels. No experience necessary.

Saturday, December 9
Lotus Room
limited to 18
Register in advance

$25 for everyone
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Anusara Yoga 100hr Teacher Training

WITH Charly Pivert

*A 100 hour training over 6 weekends.*

The Anusara® Yoga Teacher Training is for those who have dedicated themselves to the practice of Anusara Yoga and aspire to teach others. Through a supportive learning environment trainee's can expect to understand how to teach the Universal Principles of Alignment, connect to the heart of the student through theming and learn effective teaching skills such as observation, classroom organization, and sequencing.

Completion of an Immersion is a pre-requisite that prepares student for the Anusara Yoga Teacher Training. Graduates of the Immersion and teacher training will be able to register thru Yoga alliance at the 200 RYT level. With two years of teaching experience, plus additional requirements that can be found on Anusara's website, graduates will qualify to apply for Anusara-Inspired™ status thru Anusara® Yoga.

Charly Pivert is a Certified Anusara® Yoga Instructor who has studied with John Friend since 1994. With over 25 years of teaching experience, Charly brings a deep understanding of how the physical practice of Yoga can connect to one's heart and have the power to transform lives. Charly teaches and lives in Austin, Texas.
Meeting Dates:

September 23-24
October 21-22
November 11-12

December 9-10
January 13-14
February 10-11

Weekend Schedule: Saturdays and Sundays 8:30am-5pm

Program Pricing
$1675 Prepaid before September 9, 2017. Includes $300 non-refundable deposit.
$1800 Payment Plan: $300 non-refundable deposit + 6 payments of $250 paid in full by February 11, 2018. Valid credit card required

To Register: email Amy Rogers, Director of Programs + Services at

Questions? Email

Refunds: We will give a refund minus the non-refundable deposit for cancellations 2 weeks or more in advance. No refunds will be given for no shows or within 14 days of start date. CHF reserves the right to cancel programs at anytime to which we offer full refunds. Attendance: 100% is required with no make up dates.

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Self-Defense Workshop for Women

WITH Robert Reed  1 to 3 p.m. Saturday

Self defense is what every woman and girl needs to know. In this one day workshop, participants will learn the first kajukenbo and kung fu self defense techniques. Kajukenbo blends the "most lethal" aspects of karate, judo, jiu jitsu, Chinese kenpo, and kung fu. 
You can expect partner work and close personal contact to simulate real life situations, but all participants are responsible and supported in setting their own limits and level of comfort. The confidence you will gain from this course alone is worth the price of admission. 
Girls should be at least 10 years old and mature enough to handle adult subject matter. Recommended attire: workout clothes. 
Two workshops to choose from: 
Saturday, December 9
Saturday, January 20
either day at 1-3pm
$35 members
$45 non-members
maximum 16
We recommend signing up with a friend and in advance. 
About your instructor, Robert Reed: 
Robert is an ACE certified Elite personal trainer, 5th generation 5th degree black belt in Kajukenbo self defense system & 2nd degree black belt in American Kenpo. He is passionate about helping women and girls learn how to defend themselves. 
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Restorative Yoga Workshop: A New Year Reboot

WITH Kori Jones

Allow yourself a total body reboot through rest. 
The practice of Restorative Yoga is a proven strategy to release stress and tension in the body. Restful postures and supportive props create an experience of ease that produces deep relaxation. In this workshop, we will discuss the necessary conditions to induce this state of relaxation, learn how to set up a space designed to allow the body and mind to let go, and finally experience it first hand! Join Kori for a new year's reboot and refresh yourself through rest. 
Saturday, January 13
$25 members
$35 non-members
VIP members get extra 10% off
limit 24
in the Chakras
Meet Kori Jones
Kori is an E-RYT200 instructor and has been practicing yoga and incorporating it her life for over a decade. She specializes as a "Relax and Renew" trainer and is certified with the "Warriors at Ease" program using yoga as a tool for military-related trauma. 
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The Turkish Get Up: A Skills Workshop

WITH Minna Harman  12:15 to 1:15 p.m. Sunday

Get a full body workout in a single exercise. The Turkish Get Up, or TGU teaches you how to lift-specifically, how to move with and under heavy weight. It's a fantastic way to learn body awareness and body control, improve your balance and biomechanics, and build core strength to produce force for athletic power.

This workshop is appropriate for all levels and you do not need previous kettlebell experience. Progression will be based on your fitness and skill level. Beginners will learn the basic technique, intermediate and advanced participants will improve technique and learn drills to challenge themselves.

Sunday, January 28

$30 for member/non-member
Limited to 8
in Martial Arts room
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Fall with Grace: A Balance Workshop

WITH Minna Harman  11 a.m. to noon Sunday

Avoid fall-related injuries and learn to fall gracefully!
While it's hard to avoid tumbles in this fast-paced world, there is a better way to fall that is safer on your body! This workshop will focus on balance and mobility drills, core strengthening exercises, and progressive falling techniques that can keep you protected in the event of a spill. Get ready to tumble!

Appropriate for all levels; clumsiness welcome.
Pre-registration is required.

Sunday, January 28


Max 10, minimum 3
$30 for member/non-member
in the Martial Arts room
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Get Swinging: Kettlebell Swing Workshop

WITH Minna Harman  1:30 to 3 p.m. Sunday


And it's no wonder - Kettlebell exercises build stamina, athletic power, and your core. Learn how to execute classic moves using this prop correctly! This 90 minute event is great for any level. If you are a beginner, you'll learn safe and correct swing technique. While experienced participants will get a tune-up on their form, learn various swings and progressions to build strength and stamina.

Working through injuries? Contact Minna in advance at
Pre-registration is required.

Sunday, January 28
$45 for all
min 3, max 8
in the Martial Arts room

Meet Mina
Minna Harman is a Master Personal Trainer, Level I & II IKFF certified instructor, and a KBC certified kettlebell lifting coach. She has competed in kettlebell sport and studied hard and soft style kettlebell techniques since 2010.
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Get Kranked!

WITH Bryan Lepley 6:30 a.m. Tuesdays + Thursdays


Then you haven’t gotten kranked! Using the upper body machine the KRANKcycle® this small group training session will improve your core and upper body strength without a single crunch or bicep curl. Give your legs a break and still get a great cardio workout in just half an hour.

Appropriate for all levels.
To join this group email

Meets Tuesdays 6:30am-7:00am or
Thursdays 6:30am-7:00am
limited to 6, minimum 3
Small Group Studio

open to members & non-members. Group training rates apply.

Meet Bryan
Bryan Lepley is a master KRANKCycle® instructor & Master Personal Trainer who is no stranger to upper body workouts. With over 20 years of experience, he’s got your ticket to the gun show.
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Floating Pilates Series

WITH Deborah West  Noon Mondays, 5 p.m. Wednesdays, 6:30 a.m. Thursdays or noon Fridays

BUILD STRENGTH IN THE CORE, FLEXIBILITY IN THE SPINE and length in the limbs with Pilates! If you are at the intermediate or advanced level, join Deborah in this small group series to progress your practice to a new level. Four days and times to choose from, sign up for 10 and combine as it fits your schedule.

Deborah keeps the pace high, please email her before registering for a day to make sure the series is appropriate for your current fitness level and experience. email:
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Defy Gravity

WITH Michele Melkerson-Granryd  10:45 a.m. Wednesdays


Join Michele in this 35 minute total body workout that explores another dimension! The Total Gym is a low impact, cable resistance machine that uses a portion of your body weight and a glideboard to produce a variety of exercises. Easy on joints and great for those working around injuries, this small group training session is perfect for anyone!

Appropriate for all levels.

Fridays 10:45am-11:20am
limited to 6, minimum 3
Small Group Studio

Personal training group rates apply.
To join this group email
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TRX® Small Group Training

WITH Catherine Robinson  Wednesdays or Thursdays

BUILD MUSCLE, DEVELOP BALANCE, FLEXIBILITY, & CORE strength with the TRX Suspension Trainer. Born from the workout regiments of Navy Seals, the TRX utilizes your own bodyweight in suspension straps to complete hundreds of exercises. This circuit style workout also utlitizes the Kinesis, Total Gym, and KrankCYCLE and is appropriate for most-from elite to beginner!

To join this group email



limited to 6, minimum 3
Small Group Studio

open to members & non-members. Group training rates apply.

Meet Catherine
Catherine Robinson left her career nursing in 2002 to follow her passion for exercise. Through a toolbox of countless certifications she helps clients at every stage of health and fitness to live their very best life.
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30-Day Anywhere Fitness Challenge

WITH Hilary + Amid Start Anytime!

Stay consistent with your workouts with Hilary and Amid's 30 Day Fitness Challenge. This month of workouts requires minimal to no equipment and is designed to go with you. Workouts are short, so even the most time-crunched schedules can fit it in!

What's Included:
- 30 Day Printable Workout calendar
- 30 Days of Workouts designed by Hilary and Amid

This plan is designed for all levels. You can add-on, repeat circuits, or modify depending on your fitness level. Most exercises are kept basic and easily searchable online for demonstrations.

$49 members
$79 non-members

This is a virtual product. Please select "In Store Pick-Up" to avoid paying a shipping fee. After purchase please allow 48 hours for the information to be delivered via email.

Workouts will require a set of dumbbells and a jump rope.
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