IRock Fitness Erie

Strength balance progression:
Cardio and strength volumes change weekly; Foundation Week 70%Strength/30%Cardio
50/50 Week 50% Strength 50% Cardio
Sprint Week 30% Strength 70% Cardio


�Daily Muscle group focus:
A & B Daily change
A-Day: Chest/Biceps/Core/Hamstrings
B-Day: Back/Triceps/Shoulders

�Featuring WOW- "Workout of the Week"
16-minute segment of variable pre-programmed movements cued from multiple displayed monitors that cue specific actions at recommended pace and resistances involving Treadmills, Rowers, Kinetic treadmills, and Bikes.

�Features:
Workouts are led by certified and motivating coaches
60-Minute workouts (Instruction,workout,stretch)
26 Participants per class
3-8 workout times per day including Saturday & Sunday class times.

�Equipment:
Kinetic Treadmills, Treadmills, Kettlebells, TRX Suspension Trainers, Resistance bands (anchored from 3 independent heights) Medicine Balls, 10-inch platform (movement aid), Crew Rowing Machines, Keiser Spin bikes.

�More Features:

-State of the art acoustics and sound system
-Music curated for all participants (Profanity Free)
-We avoid "genre traps" (You'll never attend a class that plays a themed genre of music)
-Perfectly lit variable color interior lighting (Never under bright lights, we tone it down and throw you some color to match your intensity and mood)

�GOOD VIBES / LET'S ROCK�
�Learn more www.iRockFitness.net

�Here’s what not to expect:

White boards
Lax coaching
Ra-Ra
Non-Science based training
Low enthusiasm
Judging
Critical comments

Barbells
High jumping
Heavy weight lifting
Workouts of the day “WOD”
Strict nutritional adherence requirements
Requirements
Purchase requirements for additional programs or equipment.