Getting Started

What is Chattahoochee Strength and Fitness? CSF Is not a conventional gym where you buy a membership and come workout on your own. We have trainer-led classes and a progressive strength and conditioning program. If you come consistently, you should improve the 12 categories of fitness. Those 12 categories are Accuracy, Balance, Coordination, Power, Strength, Speed, Mobility, Agility, Flexibility, Cardiovascular  Endurance, Strength Endurance and Stamina.

We are not a weight-loss gym and do not promote calorie-restricted weight loss plans. However , you will loose body fat. Most of the fat you lose will be replaced by muscle and bone density. We believe that what your body can do is much more important than what your body weighs. Progress here is measured by performance. Weight loss, body composition and the way your clothes fit are side effects of improving your nutrition and functionality. Being better than you were yesterday is the goal: stronger, better conditioned, and more mobile and flexible. Training to gain strength and fitness is more fun and motivating than training in vain to lose something. Here you will never be judged by how you look, how you eat, how much you weigh, or what you do in your spare time. The only thing that matters is that you show up consistently and give your best effort.

Our trainers are not cheerleaders, they are instructors.  We don’t do Boot Camp, HIIT, or CrossFit: we perform functional training in a progressive manner. Our workouts are not random, they are part of a program and follow a set of principles. Good form is our priority – move well and move often.

The class schedule is 6:00 a.m., 9:00 a.m., 4:30 p.m., 5:30 p.m., and 6:45 p.m. Monday through Thursday. Friday is the same but without the 6:45 p.m. class. There is one 9:30 a.m. class on Saturday. We also offer personal training which is scheduled between the student and trainer. Cost of personal training sessions depends on time of day, number of sessions per month and education, experience level and availability of the trainer.

Building A Strong Foundation

To qualify to attend group classes, you must complete and graduate from a foundations course. This consists of four one-on-one personal training sessions. These teach the principles of strength training and the 6 foundational functional strength movements to the CSF standards. After you complete these four sessions, you will get started with your membership. Then, after two to three months of consistent training and fitness improvement in class, you can choose (optionally) to complete a second series of four, more advanced, foundations sessions. Most are Barbell and Kettlebell movements,  but there are also Bodyweight movements, as well as jumping rope, running, rowing, and biking. We teach you about your body, your mobility issues, (everyone has some) how to load a barbell, how to increase weight safely, how much is too much weight, how much is to little weight and why, how to follow a class, how to understand and follow the workouts, and the types of stimuli you will be encountering during your training. This course drastically reduces chances of injury, increases confidence and increases speed of results. Each foundations class is $50 for the one hour session. This is to pay your trainer for their time. In the second series of four courses you will learn the same type of information, but you will be trained in the more advanced movements.

After you finish the first four foundations, if there is a movement in a class you attend in which you have not been trained, you will have to substitute that movement for a type of movement in which you have been trained. Four sessions is the minimum, but in some rare cases some people need additional classes to achieve the standard of movement required to attend classes. This is because not everyone learns at the same pace and some people have a harder time with accuracy, balance, coordination, and mobility. Strength and fitness level has nothing to do with graduation from foundations because those physical skills are gained through consistent participation of class.  But the students must show full knowledge and understanding of the foundational movements in order to graduate to group classes.

Once foundations is completed, the full-price gym membership is $175 per month per person for unlimited classes per week and $150 per month per person for 3 classes a week or 12 sessions a month if they travel. We have 15% discount options for people who complete the foundations course, Police, Firefighters, Militarily, Teachers, Public Service Professionals and some approved corporate discounts. We also have Family pricing. We do not have contracts. Membership is month to month.

 

Steven Lewter
Owner/Head Coach
Chattahoochee Strength & Fitness

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