Strength Training Programs
Group Strength Training Programs
Basic Training (Boot Camp)
This program focuses on building strength, conditioning, mobility and athleticism through a combination of bodyweight and loaded exercises which allows for continuous progression from beginner to advanced. Exercises such as squats, push ups, rows, deadlifts and isometric work such as planks are the backbone of this class. Our Basic Training Program will challenge participants on many levels while always keeping the focus on proper technique.
Strength Training (Starting Strength Model)
Our barbell strength training program is based on the Starting Strength model. We cover the foundational barbell lifts: squat, deadlift, press, and bench press. This program is designed for all levels of strength, as the loading and repetition parameters will be personalized for each participant. Small sessions allow for individualized attention and coaching. The primary focus of this program is to develop absolute strength, which will make you better at just about every physical activity, from sports to daily life. Strength training will increase your bone density, improve your self-confidence, and give you a lean physique. Check out this video to get an idea of how the program runs (Our Open Gym Group training is co-ed).
Beginner Boxing
Led by Coach Craig Brooks, a Junior Olympics gold medalist in Boxing and the boxing coach for three current world title holders, our beginning boxing private sessions combine technical boxing with high intensity interval exercises. Contact us for more information about rates and availability. (Email emily@fivex3.com for more information)
Kettlebell Training (Next class time TBD)
Led by StrongFirst Level 2 instructor Gretchen Mester, this is a course designed for beginners: no prior experience required. Each session will challenge your core, back, shoulders, legs, providing you with a full body workout. You will learn the basics of the deadlift, swing (two and one-handed), Turkish getup, squat, clean, press, and more. You will build strength, endurance, and conditioning while honing your skills with the kettlebell. The hour long class will involve mobility/flexibility drills, skill drills, kettelbell complexes/chains, and finishers to help you torch calories!
How do you get started with Basic Training?
1. Try your first class for FREE!
2. Drop in or sign up as a member. It's that simple.
How do you get started with Barbell Training?
1. Start with four one on one sessions with a coach to learn the lifts.
2. Choose your monthly membership (month to month, 6 month option or yearly) then come in and continue to train under the supervision of a coach at every session.
- Important note with regards to membership!
Membership Information – Contact us for more information about our membership rates and how to get started with a coach.
If you need to cancel a personal coaching session, please give us 24 hours notice. If you do not give us 24 hours notice, you will forfeit that session. Our coaches are paid for their time and it is unprofessional to cancel the day of your session. Please make sure to give us enough notice ahead of time so you do not lose your session.
If you need to cancel your membership, please give us at 2 weeks written notice. You should email your cancellation request to emily@fivex3.com
Effective January 1, 2023, if you wish to suspend your membership, you may do so for up to three months during your membership. There is a $30 charge to suspend your membership.
Family membership requires that all members reside at the same home address.
Please contact us at info@fivex3.com if you would like to drop in for training. Drop in fee is $30.
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4015 Foster Avenue, Suite 200 Baltimore, MD 21224