Programs & Pricing

Method Foundation

Our training begins with and is fully based on the principles and core truths of Applied Functional ScienceTM . Applied Functional Science is a holistic foundation of thought rooted in physical, biological and behavioral sciences that enable us to best evaluate human body movement and how to maximize our capabilities. For example, we believe in training our bodies to move as they are designed to move, in 3D. We train in three dimensions to make sure your key muscle groups and joints move easily in all three planes of motion (front to back, side to side and rotationally).

At Gymnazo we have built Individual Training and three distinct Group Training programs based on these truths. We take these principles and create strategies that feed the techniques you will daily experience in our program.

Principles
The core truths of Applied Functional Science.

Strategies
Derived from principles and provide the plan of action.

Techniques
Derived from strategies and are the physical actions.

As a result, the programs create an environment of rehabilitation, training, conditioning and performance through 3 dimensional functional movement patterns, chain reaction biomechanics, neuromuscular coordination, and team supported encouragement. The overall goal is to train and discipline the whole person in the gym so they may fully maximize their ability outside of the gym.

Spotlight

Did you know that as a newcomer to Gymnazo you get a special price of $30 for 3 trial sessions? So what are you waiting for, come and give us a try! Redeem your sessions here.

Questions?

Check out our FAQs

Programs

Discover the perfect workout regimine for you.

 
  • Group Training
  • Individual Training
  • Fortis
  • Ethos
  • Airo
  • Personal Performance
  • Movement Conditioning

Individual Training

The One on One Individual Training Program focuses on a variety of components including, but not limited to, a physical analysis and subsequent movement correction followed by specific, intentional performance related exercises that will address the individual's fitness goals.

Movement Conditioning

The One on One Movement Conditioning Program incorporates a variety of assessment tools to effectively analyze and rehabilitate you as needed.The tools include but are not limited to the following: soft tissue therapy, stretching techniques, strengthening exercises, and the application of Chain Reaction Biomechanics

The meaning of Ethos:
Ethos is a Greek word describing "the formation of a unique and distinctive spirit of a culture or movement". The Ethos program is our foundational program that introduces the core movements behind the Gymnazo philosophy of exercise.

The training style of Ethos:
As our intermediate group training program, Ethos is designed to challenge all fitness levels via the circuit training style of exercising.The Ethos program involves 6 exercise stations and each participant completes the movement patterns in each station for 45 seconds before transferring to the next station. Each participant completes a total of 5 rounds of all 6 stations with a 90 second rest between each round. The key to this style of workout is that you are in control of how fast you complete the reps, and how much weight you use.

Each class begins with a very intentional pre-exercise warm up session involving a variety of 3 dimensional movements.

The science of Ethos:
The Ethos program builds on the Airo program by further developing the 3 dimensional functional movement patterns in order to enhance the conditioning and performance of the body. This is achieved by sub maximal muscular effort using body weight and/or moderately weighted resisted exercises, submaximal cardiovascular conditioning, correcting and guiding proper bone and joint chain reaction biomechanics, improving body composition, and promoting mind, body and spirit alignment.

The ideal participant of Ethos:
As our intermediate program, we designed Ethos for the greater mass of participants. On average, 80% of the population will find success in starting with this program. Individuals on weight loss programs or coming off a season of a sedentary lifestyle looking to retrain their bodies of even younger professionals looking to get back in shape will find this program ideal!

The weekly breakdown of Ethos:
Ethos was created for the individual that wants to train his/her body every day Monday-Friday without overtraining it! Thus the Ethos program combines strength, cardio and interval conditioning each week as follows:

Strength Days (Monday/Friday) = minor locomotion patterns emphasizing strengthening and coordinating full body movement control under load.

Cardio. Endurance Days (Tuesday/Thursday) = large locomotion patterns emphasizing cardiovascular conditioning and maximizing full body acceleration and deceleration agility.

Anaerobic Interval Conditioning Days (Wednesday/Saturday) = Anaerobic workouts, working at a very high intensity for a short duration, are designed to target the anaerobic metabolic pathways. These intervals have been proven as an effective means of increasing anaerobic capacity by stimulating increases in number of mitochondria, or "energy producers", in our cells. These high intensity, short duration intervals also increase our capillary density and enzyme production in muscle tissue. These adaptations allow for increased power output and longer duration of all out force production when you need it the most.

You have 2 options on Wednesdays and Saturdays, allowing you to tailor the workouts towards your specific goals:

  • Cardiovascular- Velocity, Tabata-style-- designed to require maximal velocity, large range motion, and multi-joint movements; or
  • Conventional Strength- Force routine-- designed to require maximal force production by the muscles and cause muscle hypertrophy (increasing muscle size and tone). Emphasized by heavy loads and controlled movements.

It is recommended that participants attend all sessions of the week depending on fitness goals.

The meaning of Fortis:
Fortis is a Latin word for "strong, great muscular tension, brave". The Fortis program challenges you to take the full body, 3 dimensional movement to the highest level of performance.

The training style of Fortis:
Fortis is our advanced small group program and is designed for those who would like to push themselves harder to build more muscle or to improve their endurance and speed without compromising form and technique.

The primary difference between Fortis and Ethos is that Fortis does not have a set time limit for each station. The participant in a Fortis program focuses on completing a predetermined number of rounds of station exercises that combine a designated number of movements or completing a specified distance of a cardio. exercise. Individuals training in Fortis stop only when they have completed all of the predetermined number of rounds of all stations.

The science of Fortis:
The objective of the Fortis program is to maximize the development of 3 dimensional movement patterns in order to maximize one's conditioning, performance and personal mental stretching. This is achieved by training maximal and submaximal muscular force outputs, anaerobic and aerobic cardiovascular abilities, correcting and guiding proper bone and joint chain reaction biomechanics, improving body composition and promoting mind, body and spirit alignment.

The ideal participant of Fortis:
After members have build up their strength and endurance via the Ethos program and have proven that they can consistently perform all of the foundational movement patterns successfully and correctly, we encourage them to step up to Fortis.This program is intended for individuals with a high level of fitness who want to continue to push themselves and for the athletes that want to cross train in the off-season or train for a specific event.

It is important to note that some members occasionally alternate between Fortis and Ethos to mix up their workouts or to ease back after a vacation that involved minimal activity or prolonged illness of injury.

The weekly breakdown of Fortis:
Fortis was designed for individuals that want to train their bodies body every day Monday-Friday without overtraining them. The Fortis program involves the combination of strength, cardio and anaerobic interval conditioning sessions each week.

Strength Days (Monday/Friday) = minor locomotion patterns emphasizing strengthening and coordinating full body movement control under load.

Cardio Endurance Days (Tuesday/Thursday) = large locomotion patterns emphasizing cardiovascular conditioning and maximizing full body acceleration and deceleration agility.

Anaerobic Interval Conditioning Days (Wednesday/Saturday) = Anaerobic workouts, working at a very high intensity for a short duration, are designed to target the anaerobic metabolic pathways. These intervals have been proven as an effective means of increasing anaerobic capacity by stimulating increases in number of mitochondria, or "energy producers", in our cells. These high intensity, short duration intervals also increase our capillary density and enzyme production in muscle tissue. These adaptations allow for increased power output and longer duration of all out force production when you need it the most.

You have 2 options on Wednesdays and Saturdays, allowing you to tailor the workouts towards your specific goals:

  • Cardiovascular- Velocity, Tabata-style-- designed to require maximal velocity, large range motion, and multi-joint movements; or
  • Conventional Strength- Force routine-- designed to require maximal force production by the muscles and cause muscle hypertrophy (increasing muscle size and tone). Emphasized by heavy loads and controlled movements.

It is recommended that participants attend all sessions of the week depending on fitness goals.

The meaning of Airo:
Airo is a Greek word describing upward motion, elevation or the lifting up! The Airo program was designed to introduce functional fitness to the maturing body (the 50+ age group) and to intentionally focus on 3 dimensional movement patterns to address the physical issues of that demographic. Airo is our most recently created training program that was launched in May 2012.

The training style of Airo:
Airo is our introductory fitness program. It opens up the circuit training concept to the older demographic who, in the past, have been more intimidated by it. It is similar in style to Ethos (with six stations for 5 rounds) but the movements are less weighted and have a lower resistance in order to build a foundation of fitness that could feed directly into our higher level programs. While Ethos and Fortis use weights in some movement patterns, Airo uses gravity to challenge the body. Airo exercises also focus more on movement therapy to help rebuild the various muscle groups and retrain the body to move more effectively.

Every Airo session begins with an intentionally designed warm up followed by a predetermined exercise program. Every exercise will be performed for 45 seconds followed by a rest period of 15 seconds. After the completion of each set of 6 exercises, a maximum rest of 90 seconds is given. This process is repeated 5 times.

The science of Airo:
The goal of the Airo program is to encourage, assist, educate and empower all participants to maximize their full body fitness while minimizing or eliminating pain, fear and guilt resulting from previous lifestyles and former poorly executed exercise routines. We accomplish this by teaching and guiding proper bone and joint chain reaction biomechanics, stimulating muscular effort (using one's own body weight and/or moderately weighted resisted exercises), bolstering cardiovascular conditioning, improving body composition and promoting mind, body and spirit synergy.

The weekly breakdown of Airo:
Airo was designed for individuals that wanted to exercise their bodies on a consistent basis (Monday-Friday) without overtraining and overburdening them. The program includes a combination of strength, cardio and interval conditioning each week.

Strength Days (Monday/Friday) - minor locomotion patterns emphasizing the strengthening and coordinating of full body movement control under load.

Cardio. Endurance Days (Tuesday/Thursday) - large locomotion patterns emphasizing cardiovascular conditioning while maximizing full body acceleration and deceleration agility.

Interval Conditioning Days (Wednesday/Saturday) - interval anaerobic conditioning or movement recovery (i.e. locomotion calisthenics); shorter duration workouts focusing on maximum caloric utilization.

It is recommended that participants attend all sessions of the week dependent upon fitness goals.

The ideal participant of Airo:
Originally designed to target the aging population (50+ age group), Airo has also attracted many introductory gym goers or previously injured individuals seeking rehab therapy in their daily workout regime. Airo is the perfect program for anyone battling the aches and pains associated with aging, and for those wanting to increase their flexibility and mobility. It is also a great program for individuals addressing a weight issue by increasing their physical activity level so as to build a foundation of fitness. It is also a great starting point for anyone suffering from a former injury and/or still healing from an injury.They could benefit from the low resistance exercises to build strength back up before returning or starting a more strenuous exercise program.

FAQ

Still have additional questions? Check out our top 4 most commonly asked questions and subsequent answers:

1. Where do I start? What program is right for me?    
 
We are intentionally focused on meeting your physical/athletic needs while being sensitive to your present skill level. If you do not know what program to sign up for and don't have time to call or speak to one of our coaches, we recommend either the Airo or Ethos program. If you feel nervous about your fitness level and want to start at a beginner level, try Airo as an introductory program. If you currently exercise with ease and confidence, begin with Ethos.
2. What makes Gymnazo different from other performance training programs?    
 
  • Coach vs. Trainer
    Our coaches are here to build meaningful relationships with our members and partner with them to achieve success. A Gymnazo coach is marked by their ability to directly apply their technical knowledge to benefit our athletes and create transformational results.

  • Begin Anywhere
    We offer 3 different group programs to challenge both those new to fitness, as well as the experienced athlete.
    Our programs are designed for either those who would like to build muscle and improve endurance/ speed; those looking to set their own level of intensity; or those battling aches & pains or desiring to increase movement quality.

  • Our Training Style
    Gymnazo trains the human body to move in the way it is designed to: in 3D. We train in three dimensions, (front to back, side to side and rotationally), in order to ensure the nerves, joints, and muscles perform and wear proportionately to the demands placed upon them, both in life and on the field.

  • No "I" in Team
    Imagine walking into the gym and your workout team is waiting for you. Your accountability partners are not only your coach but also those working hard next to you. Gymnazo members grow close to one another both inside and outside the facility, and your successes become theirs and theirs' yours. Gymnazo provides an environment where you become part of a team again.
Gymnazo offers more than a space in which to exercise... It encourages a mindset of focused determination to maximize one's gift of health and fitness. The overall goal is to train and discipline the whole person in the gym so they may fully maximize their ability outside of the facility.
3. Can I try Gymnazo first before committing to a membership?    
 
Absolutely! We offer every new guest 1 free pass to any of the scheduled sessions, and in addition we offer a Trial Offer for guests to buy 3 sessions for $30. This will give you a great idea of whether you would like to sign up for our monthly memberships.
4. What is your policy on placing holds on my membership?    
 
One of our competitive advantages is the ability to place your membership on hold when you take vacations, business travel, experience major sickness or injury. We are sensitive to our members' investment in our fitness program and we want them to maximize their Gymnazo memberships. Members may request 4 holds for any length of time during the year. Addiitonal holds may be placed for a $25 fee.