Straight on Strength

movement laughter strength

Vashon, WA, 98070

206-434-5261

Straight on Strength. Becoming a stronger you everyday.

 Circuit class is always a surprise!

Circuit class is always a surprise!

Strength training. Cycling. Functional movement.
It can all be fun.

It isn't about how you dress, what you look like, or what you do . It is about the one thing that actually matters the most, your physical and mental health and your ability to be and stay active.  Come and join others in your community who are having fun exercising and achieving their health and fitness goals.

Clients range from ages 16 to 83.  Everyone works at their own personal level.  Kelly will challenge you to move beyond any past limiting beliefs and assist you in realizing your true potential, as an amazingly designed body, that is meant to move.  

We use ViPRs (what are ViPRs?), free weights, TRX, spin bikes, physio balls, exercise bands,  medicine balls, balance discs, jump ropes, our bouldering wall and a variety of other modalities .

Wear workout clothes, indoor - lateral movement shoes (indoor soccer shoes, cross trainers, tennis shoes), bring water, a mat (none needed T or TH) and a towel!

All classes are geared toward you working at your own personal fitness level.   The challenge is there if you want to take it and steps are given to help you achieve your own personal health and wellness plan!

FALL - 2018 SCHEDULE

 

All Classes are held at the

recess lab.jpg

Behind VOV's Storefront Studio

17641 Vashon Highway SW

 

Mondays 9:00am

Cycling/Strength Interval

  • strength/cardio combo class on the spin bikes and using various strength modalities
    • body weight, exercise balls, benches, free weights, stretch bands
    • aerobic 65% - 90% cycling intervals

*Class size is limited to 14 participants.

Tuesdays 9:00am

Winter Sport Conditioning Circuit   ($65./5 week series)  Begins 9/18

  • 1 minute stations using a variety of modalities (kettlebells, TRX,  ViPR, weights, ladder, medicine balls, BOSU, jump ropes, heavy bag) ,

  • plyometrics, agility training for all your outdoor adventures

  • cardio and strength! 
  • NOT for those in PT rehab

Tuesdays 6:00pm

Spin Cycling

  • suitable for all fitness levels
  • challenge your cardio level and learn about correct breathing and riding posture

Tuesdays 6:25pm-7:15pm

 ViPR

Check out "What is a ViPR" page!

  • multiplanar loaded movement
  • balance, patterning and proper load movements

  • 4 movements each class

Weights

  • proper lifting technique
  • building strength and power
  • progressions
  • suitable for anyone interested in working on bone density and muscle strength

Wednesdays 9:00am

Multiplanar Loaded Movement

  • various strength training modalities are used in this class
    • free weights, stretch bands, physio balls, body weight, mat work
    • modifications for rehab clients
    • focus on appropriate and correct breath and movement patterns
    • offers a well rounded workout at your personal level
    • movement and stretches to get your ankles, hips and thoracic moving

Wednesdays 10:30am

Stable and Strong

  • cardio on the bikes (elliptical, recumbent bike also available), and strength training with physio bands
  • work at your own level 
  • great class for those just starting up again or those wanting to maintain cardio fitness and strength in a more gentle and focused way
  • clientele is primarily: Parkinson's, Multiple sclerosis, Cancer rehab, Fibromyalgia and PT rehab

Thursdays 9:00am

Conditioning Circuit   ($65./5 week series)  Begins 9/20

  • 1 minute stations using a variety of modalities (kettlebells, TRX,  ViPR, weights, ladder, medicine balls, BOSU, jump ropes, heavy bag)

  • plyometrics, agility training for life

  • cardio and strength! 
  • NOT for those in PT rehab

 

Fridays 9:00am

Cycling/Strength Interval

  • strength/cardio combo class on the spin bikes and using various strength modalities
    • body weight, exercise balls, benches, free weights, stretch bands
    • aerobic 65% - 90% cycling intervals

        *Class size is limited to 14 participants.

Fridays 10:00am

Lengthening and Stretch (1/2 hour) $5-$10 or 1/2 punch on your card

  • non-weighted patterned breathing movements and stretching
  • mindful and energizing
  • for those wanting a bit more stretching in those tight spots

Fridays 10:30am

Stable and Strong (see Wednesday)

  • cardio on the bikes and strength training with physio bands
  • work at your own level 
  • great class for those just starting up again or those wanting to maintain cardio fitness and strength in a more gentle and focused way

COST

Group Classes - Purchase at the Vashon Recess Lab or online "Pay Now" page

  • Drop In  $15.
  • 6 class punch card   $84.
  • 10 class punch card  $128.
  • 18 class punch card  $198. 
  • 5 Series Classes  $65. for the series (purchase T and Th classes and get $10 off!)
  • 10% discount for clients +65 years young (pay in person at class)

2 weeks of unlimited classes for any current client who brings a friend (or stranger) to class who purchases a 10 or greater  class punch card (must be a newbie to Straight on Strength)!

 

* Bartering considered and limited partial to full financial assistance available