We wanted to thank those who have reached out to inquire about our programs. Remember that our current promotion for small group programs will end on March 31st.
Remaining Available Time Slots:
We still have space available in the following groups/times:
•Mondays & Wednesdays: 7:00PM
•Tuesdays & Fridays: 5:30PM/5:45PM*
* - Start time will either be at 5:30PM or 5:45PM depending upon everyone's work schedules.
Please note that we may limit some groups to 2 people, to allow for more personalized instruction. Typically, we fill 3-person groups with individuals who have been through at least one 6-week rotation with us. We will do our best to safely accommodate all those who are interested in working with us.
What our March promotion includes:
This promotion doesn't come around often (usually once a year), so take advantage now! Just as a reminder, the promotion deal includes:
•Our standard 6-week small group program, which involves training 2 days per week over 6 consecutive weeks (12 total sessions)
•2 Bonus Sessions: You can use these two sessions as your 'try before you buy' period. Payment will be due at the 3rd session. Your entire program is effectively 7 weeks, instead of 6 weeks!
•Bonus 2-Hour Level 1 Kettlebell Seminar!!
•All of this at a reduced rate of $375 (which includes sales tax)! This is a tremendous savings and value. Not to mention that you get all of the same level of attention, focus, and detail that we give every member of the Underground. Your safety, and your success, are very important to us. The high quality of our services remains unchanged, even through promotions, discounts, etc.
Promotion Expiration Date:
This promotion will expire at 11:59PM CST on March 31st. After this date, you will have to purchase the individual 6-week program at list price, as well as pay separately for the kettlebell seminar.
How to Sign Up:
We try our best to make working with us very simple. If you are interested, simply contact us for more information - either through our contact form or by e-mail. We will follow-up with you to schedule your 2 sessions, plan for your desired small group, and answer any questions that you might have about the program.
We look forward to meeting you soon!
Thursday, March 24, 2011
Saturday, March 19, 2011
Today's Kettlebell Workshop - Level 1
This morning we had a 2-hour level 1 kettlebell workshop with some of our clients. Let me tell you - they did GREAT! It can be pretty taxing to learn all of the foundational movements in 2 hours, but these ladies made it through and had incredible form the entire time! They learned swing variations, deadlifts, cleans, presses, squats, front squats, windmills, turkish getups, high pulls, and snatches. It's amazing to see everything come together so smoothly! They didn't even really bang their wrists much on the cleans or snatches, so they did an outstanding job. We are looking forward to incorporating more of what they learned today on a regular basis moving forward. We also spent some time stretching and discussing nutrition as well.
Great job, ladies!
Great job, ladies!
Friday, March 18, 2011
The Underground Welcomes....
We had another new member join the Underground this week - Ragaila. Ragaila joined us for 2 workouts this week, and she was such a joy to work with! She came with a positive attitude and great smile. She worked hard, and gave her best at each task. Ragaila did a wonderful job, and we look forward to having her back again soon at the Underground.
The weather is getting nice....are you ready to join us at the Underground?
The weather is getting nice....are you ready to join us at the Underground?
Monday, March 14, 2011
Welcome to the Underground...Our Newest Members
Welcome New Members!!
We just wanted to give a shout out to two of the Underground's newest members: Pilar & Bree. Pilar just completed her 5th session with us, and Bree completed her 1st. Both ladies did an incredible job, and gave it their all during the workout session. Well done, ladies! Remain consistent and the results will come. You will get stronger, have more energy, and other physical results will manifest in the process as well.
Reminder: Our Current Small Group Promotion (expires March 31, 2011)
Remember that our current promotion for small group programs will end on March 31st. We still have space available in the following groups/times:
Please note that we may limit some groups to 2 people, to allow for more personalized instruction. Typically, we fill 3-person groups with individuals who have been through at least one 6-week rotation with us. We will do our best to safely accommodate all those who are interested in working with us.
What the Current Promotion Includes:
This promotion doesn't come around often (usually once a year), so take advantage now! Just as a reminder, the promotion deal includes:
We try our best to make working with us very simple. If you are interested, simply contact us for more information - either through our contact form or by e-mail. We will follow-up with you to schedule your 2 sessions, plan for your desired small group, and answer any questions that you might have about the program.
So, when can we welcome you to the Underground?!? What do you have to lose?!
We just wanted to give a shout out to two of the Underground's newest members: Pilar & Bree. Pilar just completed her 5th session with us, and Bree completed her 1st. Both ladies did an incredible job, and gave it their all during the workout session. Well done, ladies! Remain consistent and the results will come. You will get stronger, have more energy, and other physical results will manifest in the process as well.
Reminder: Our Current Small Group Promotion (expires March 31, 2011)
Remember that our current promotion for small group programs will end on March 31st. We still have space available in the following groups/times:
Please note that we may limit some groups to 2 people, to allow for more personalized instruction. Typically, we fill 3-person groups with individuals who have been through at least one 6-week rotation with us. We will do our best to safely accommodate all those who are interested in working with us.
- Mondays & Wednesdays: 5:30PM/5:45PM* or 7:00PM
- Tuesdays & Fridays: 5:30PM/5:45PM*
What the Current Promotion Includes:
This promotion doesn't come around often (usually once a year), so take advantage now! Just as a reminder, the promotion deal includes:
- Our normal small group program, which involves training 2 days per week over 6 weeks (12 total sessions)
- 2 Bonus Sessions: You can use these two sessions as your 'try before you buy' period. Payment will be due at the 3rd session. Your entire program is effectively 7 weeks, instead of 6 weeks!
- Bonus 2-Hour Level 1 Kettlebell Seminar!!
- All of this at a reduced rate of $375 (which includes sales tax)! This is a tremendous savings and value. Not to mention that you get all of the same level of attention, focus, and detail that we give every member of the Underground. Your safety, and your success, are very important to us. The high quality of our services remain unchanged, even through promotions, discounts, etc.
We try our best to make working with us very simple. If you are interested, simply contact us for more information - either through our contact form or by e-mail. We will follow-up with you to schedule your 2 sessions, plan for your desired small group, and answer any questions that you might have about the program.
So, when can we welcome you to the Underground?!? What do you have to lose?!
Wednesday, March 9, 2011
Sharing Tonight's Workout
I designed the following workout for the gym tonight and put several of our small groups through it (with modifications for each group as appropriate). I thought that I'd share it here in case you're wondering exactly what it is we do at the Underground....
Tonight's workout was leg intense and cardio inspired. Lift as heavy as you can, with good form, for the desired number of reps. My advice - be prepared to sweat and work hard because this is a good one! ;-)
Just as a reminder, if you want to join one of our small groups, there is still time and space to sign up! Remember that our promotion - 14 small group sessions, plus 2-hour kettlebell seminar all for $375 flat - runs through the March 31st! That's an amazing $28 per session - incredible! Small group training is the most affordable way to train with us, especially if training 1x1 isn't in your budget. Do something GOOD for yourself!
...Enjoy, and remember to make it your own!!.....
Here's a breakdown of the workout:
Circuit 1 (2x)
SM Squat x 15
DB Walking Lunges (8-10 steps per direction) - try for 2-4 times
KB Swings x 30
Jump rope x 0:45 seconds
Circuit 2 (2x)
DB Squat & Shoulder Press x 12-15
TRX Squat & Bicep Curl x 12-15
TRX Squat & Row x 12-15
Jump Rope x 1:00
Circuit 3 (2x)
TRX Row x 12-15
TRX Overhead Tricep Press x 12-15
Stability Ball DB Chest Press x 12-15
Stability Ball DB Bicep Hammer Curl x 12-15
Finisher (3x)
Complete 3 Rounds, 0:30/exercise. Rest 0:30 in between rounds
KB Swings
Mountain Climbers
Planks
Tonight's workout was leg intense and cardio inspired. Lift as heavy as you can, with good form, for the desired number of reps. My advice - be prepared to sweat and work hard because this is a good one! ;-)
Just as a reminder, if you want to join one of our small groups, there is still time and space to sign up! Remember that our promotion - 14 small group sessions, plus 2-hour kettlebell seminar all for $375 flat - runs through the March 31st! That's an amazing $28 per session - incredible! Small group training is the most affordable way to train with us, especially if training 1x1 isn't in your budget. Do something GOOD for yourself!
...Enjoy, and remember to make it your own!!.....
Here's a breakdown of the workout:
Circuit 1 (2x)
SM Squat x 15
DB Walking Lunges (8-10 steps per direction) - try for 2-4 times
KB Swings x 30
Jump rope x 0:45 seconds
Circuit 2 (2x)
DB Squat & Shoulder Press x 12-15
TRX Squat & Bicep Curl x 12-15
TRX Squat & Row x 12-15
Jump Rope x 1:00
Circuit 3 (2x)
TRX Row x 12-15
TRX Overhead Tricep Press x 12-15
Stability Ball DB Chest Press x 12-15
Stability Ball DB Bicep Hammer Curl x 12-15
Finisher (3x)
Complete 3 Rounds, 0:30/exercise. Rest 0:30 in between rounds
KB Swings
Mountain Climbers
Planks
Monday, March 7, 2011
PROMOTIONAL DISCOUNT: 6-Week Small Group Training (expires March 31, 2011)
Yesterday we posted the various groups that we are filling for our 6-week small group sessions. Today we wanted to announce the details behind our special promotional discount that we are offering ALL small group participants. Please note that you can only utilize this offer once, and program renewals will all be at the regular terms.
Special Promotional Pricing for 6-Week Small Groups
Reduced Flat Fee Price: $375, which includes sales tax! (a $58 savings off the original program cost)
Extended Program Duration: For this promotion, we are treating everyone who signs up like a new client and adding a week to your program. This means that everyone will receive 2 free group training sessions, which will be factored into your program training calendar. You will still meet twice per week throughout the program over 7 weeks (14 sessions) instead of 6 weeks (12 sessions)! In addition, your first payment isn't due until the 3rd session, and if you choose not to continue, the 2 sessions are on us! (a $66.67 savings)
Bonus 2-Hour Kettlebell Seminar: We will include the 2-hour kettlebell workshop as part of your program fee. We typically like to hold these on Saturday mornings, outdoors if possible. The kettlebell seminar will be scheduled outside of your regular training program, and is like getting another 2 sessions with your program. (a $65 savings off the seminar list price for small groups!)
This offer will expire on March 31st and is only good while space is available. If you are wanting to participate in a small group, we hope that you will take us up on this opportunity! It's an incredible value for 14 sessions, the 2-hour kettlebell workshop, and including sales tax! With all of these bonuses and the free 2-hour seminar, your per session rate is $23.44 - WOW! Participating will also be a good way for you to get into a consistent workout routine for 7 weeks. Contact us now - either through our contact form or via email - to sign up!
Available Group Days & Times
As a reminder, here are the groups and times we are currently filling. Each group is limited to a maximum of 3 people.
•Group 1: Mondays & Wednesdays: 5:30PM/5:45PM*
•Group 2: Mondays & Wednesdays: 7:00PM
•Group 3: Tuesdays & Fridays: 5:30PM/5:45PM*
* start time on these groups will depend upon everyone's work schedules. We can either start at 5:30PM or 5:45PM.
How to Sign Up:
•Simply fill out our contact form or send us an email.
•Please indicate the Group that you are interested in joining.
•We will respond to all inquires via e-mail.
•Once your group is full, we will work together to create and finalize your program training calendar.
Remember: This offer is only good through March 31st!
Special Promotional Pricing for 6-Week Small Groups
Reduced Flat Fee Price: $375, which includes sales tax! (a $58 savings off the original program cost)
Extended Program Duration: For this promotion, we are treating everyone who signs up like a new client and adding a week to your program. This means that everyone will receive 2 free group training sessions, which will be factored into your program training calendar. You will still meet twice per week throughout the program over 7 weeks (14 sessions) instead of 6 weeks (12 sessions)! In addition, your first payment isn't due until the 3rd session, and if you choose not to continue, the 2 sessions are on us! (a $66.67 savings)
Bonus 2-Hour Kettlebell Seminar: We will include the 2-hour kettlebell workshop as part of your program fee. We typically like to hold these on Saturday mornings, outdoors if possible. The kettlebell seminar will be scheduled outside of your regular training program, and is like getting another 2 sessions with your program. (a $65 savings off the seminar list price for small groups!)
This offer will expire on March 31st and is only good while space is available. If you are wanting to participate in a small group, we hope that you will take us up on this opportunity! It's an incredible value for 14 sessions, the 2-hour kettlebell workshop, and including sales tax! With all of these bonuses and the free 2-hour seminar, your per session rate is $23.44 - WOW! Participating will also be a good way for you to get into a consistent workout routine for 7 weeks. Contact us now - either through our contact form or via email - to sign up!
Available Group Days & Times
As a reminder, here are the groups and times we are currently filling. Each group is limited to a maximum of 3 people.
•Group 1: Mondays & Wednesdays: 5:30PM/5:45PM*
•Group 2: Mondays & Wednesdays: 7:00PM
•Group 3: Tuesdays & Fridays: 5:30PM/5:45PM*
* start time on these groups will depend upon everyone's work schedules. We can either start at 5:30PM or 5:45PM.
How to Sign Up:
•Simply fill out our contact form or send us an email.
•Please indicate the Group that you are interested in joining.
•We will respond to all inquires via e-mail.
•Once your group is full, we will work together to create and finalize your program training calendar.
Remember: This offer is only good through March 31st!
Sunday, March 6, 2011
Now Filling: 3 Groups for 6-Week Small Group Training (March 2011 start)
As we mentioned earlier, we are now accepting clients on a limited basis. If you are interested in working with us in a 6-week small group, please note that we are filling the following groups and time slots listed below. We are offering a special promotional package and extremely discounted price for anyone who signs up for a 6-week small group through the end of March. Details will be posted seperately.
About Our Small Group Training:
Our small group sessions are where you get the biggest bang for your training dollar, especially if you can't afford to train 1x1. These small group sessions consist of 2-3 people, and focus on all elements of training. Each group meets 2x/week for 6 weeks (12 total sessions), and each session is about 60 minutes. So, if you're interested in working in a dynamic training atmosphere, while being in the company of others, grab a friend or co-worker and train with us together! Even if you don't have a partner to sign up with, we still encourage you to sign up anyway!
Program Start Dates:
We would like to have all groups start the week of Mon, March 21st or the week of Mon, March 28th. If we get enough interest, your group may start as early as the week of Mon, March 14th. Your exact start date will depend upon how quickly each group fills up. Registration for all groups will close no later than April 3rd. Additional groups may be formed on a rolling basis, as our availability allows. However, the promotional package offer we are running on 6-week programs will end on March 31st.
Available Groups & Training Times:
Each group will be limited to a 2-3 people. We purposefully keep our groups small to allow for individualized attention and focus. These are 6-week group training sessions, training 2x per week. All sessions last approximately 60 minutes (+/- 15 minutes, especially in the beginning).
Introductory Kettlebell Workshop for Group Training Participants:
We like to have all of our small group participants take our 2-hour introductory kettlebell workshop. This will reduce the amount of time spent during the small group session teaching fundamentals. All small group participants receive this training at an incredibly reduced rate. This 2-hour session will not take up any of the sessions reserved for your 6-week program. We typically like to conduct this session on a Saturday morning, outdoors if the weather permits. This will be added free of charge to anyone who signs up for a 6-week small group through the end of March.
How to Sign Up:
Signing up is easy!
How Much Does the Program Cost?
Each 6-week program regularly costs $400 (plus 8.25% sales tax) for 12 sessions, training 2x per week. We are offering a special promotional package and extremely discounted price for anyone who signs up for a 6-week small group through the end of March. We will post the details seperately.
We prefer for programs to be paid in full during your first week, but we do offer a payment plan. Payment plans require 1/2 payment due during your first week and the balance due halfway through the program. We give all first time small group participants a 1-week trial period, free of charge (2 sessions), and give you a chance to 'try before you buy.' So, first time trainees will receive 14 total sessions for the price of 12! All program costs re non-refundable after your program has started, and after your trial period (if applicable) is over. We understand that training is a luxury, and we do our best to work with you to find a payment solution that is reasonable. Extreme circumstances are addressed on a case-by-case basis.
What Types of Payment Do You Accept?
We accept cash or money order. We do not accept personal checks. We also welcome you to pay via credit card/eCheck through Paypal. Note that all credit card transactions will incur a 3.5% convenience fee. All group training & personal training sales are final and non-refundable once programs have started. You are making a commitment to yourself and your health. Be accountable. Be committed.
What is my Program Training Calendar?
Before the start of your program, we provide you with a training calendar that contains all of your groups training dates and times. If you know of a conflict ahead of time (i.e. work travel, personal event, etc.), we will note it in the calendar, and you will have a chance to make up that session. We try to move the session for the whole group when a member has a conflict. If that is not possible, we make other arrangements (i.e. move you to another group for the missed session, etc.) Once we finalize the calendar for your group, we consider it to be locked and final. Any missed sessions after the calendar has been finalized are forfeited. Keep in mind that we are reserving this time for you, and we do expect you to be committed and accountable. We do realize that unavoidable circumstances occasionally arise, and we address those on a case-by-case basis.
What is expected of me during the program?
We want you to get the most out of your program, and our job is to bring out the very best in you. We will push you, but we will do so in a very encouraging way, as will your group members. Our expectations are very simple.
Absolutely! In fact, some of our clients have formed incredible friendships just based upon meeting a new training group partner. So, if you are interested in the program and you do not have a partner, please sign up anyway! You will be paired with someone else interested in the same time slot. We will do our best to pair people with similar levels of fitness, but all are welcome. Each of our training sessions are well planned and can be tailored to all levels of fitness.
What if the group that I want is full?
We will do our best to accommodate you by placing you in another suitable group. If that is not possible, we can discuss 1x1 training or put you on a waiting list for the next session.
What if I can't Attend a session?
As previously mentioned, we take time before your program begins to discuss any schedule conflicts and address them then. Once we finalize your group training calendar, your schedule is considered final. Any missed sessions will be forfeited. We may work with you to reschedule a session if our availability permits. We are not trying to be unreasonable, but we do try to be respectful of everyone's time and commitment. This policy hasn't presented any problems for us in the past, and we expect it will continue to work well.
I'm new to working out. Is this program for me?
Yes! We especially encourage those new to working out to sign up for the program. We create a non-threatening atmosphere, which may be less intimidating than hitting the gym on your own. Whenever possible, we do try to form groups with similar levels of experience. However, since we design and customize each workout based upon the participants in the group, we factor in everyone's background and experience. Regardless, we push each member of the group to achieve their individual personal best, and, as a result, can accommodate different levels of fitness in the same group.
We hope that you will join us for one of these sessions!
**Note that effective March 2011, we have decided to reduce prices on all of our training services due to the state of the economy. Please refer to our prices & services page for details.***
About Our Small Group Training:
Our small group sessions are where you get the biggest bang for your training dollar, especially if you can't afford to train 1x1. These small group sessions consist of 2-3 people, and focus on all elements of training. Each group meets 2x/week for 6 weeks (12 total sessions), and each session is about 60 minutes. So, if you're interested in working in a dynamic training atmosphere, while being in the company of others, grab a friend or co-worker and train with us together! Even if you don't have a partner to sign up with, we still encourage you to sign up anyway!
Program Start Dates:
We would like to have all groups start the week of Mon, March 21st or the week of Mon, March 28th. If we get enough interest, your group may start as early as the week of Mon, March 14th. Your exact start date will depend upon how quickly each group fills up. Registration for all groups will close no later than April 3rd. Additional groups may be formed on a rolling basis, as our availability allows. However, the promotional package offer we are running on 6-week programs will end on March 31st.
Available Groups & Training Times:
Each group will be limited to a 2-3 people. We purposefully keep our groups small to allow for individualized attention and focus. These are 6-week group training sessions, training 2x per week. All sessions last approximately 60 minutes (+/- 15 minutes, especially in the beginning).
- Group 1: Mondays & Wednesdays: 5:30PM/5:45PM*
- Group 2: Mondays & Wednesdays: 7:00PM
- Group 3: Tuesdays & Fridays: 5:30PM/5:45PM*
Introductory Kettlebell Workshop for Group Training Participants:
We like to have all of our small group participants take our 2-hour introductory kettlebell workshop. This will reduce the amount of time spent during the small group session teaching fundamentals. All small group participants receive this training at an incredibly reduced rate. This 2-hour session will not take up any of the sessions reserved for your 6-week program. We typically like to conduct this session on a Saturday morning, outdoors if the weather permits. This will be added free of charge to anyone who signs up for a 6-week small group through the end of March.
How to Sign Up:
Signing up is easy!
- Simply fill out our contact form or send us an email.
- Please indicate the Group that you are interested in joining.
- We will respond to all inquires via e-mail.
- Once your group is full, we will work together to create and finalize your program training calendar.
How Much Does the Program Cost?
Each 6-week program regularly costs $400 (plus 8.25% sales tax) for 12 sessions, training 2x per week. We are offering a special promotional package and extremely discounted price for anyone who signs up for a 6-week small group through the end of March. We will post the details seperately.
We prefer for programs to be paid in full during your first week, but we do offer a payment plan. Payment plans require 1/2 payment due during your first week and the balance due halfway through the program. We give all first time small group participants a 1-week trial period, free of charge (2 sessions), and give you a chance to 'try before you buy.' So, first time trainees will receive 14 total sessions for the price of 12! All program costs re non-refundable after your program has started, and after your trial period (if applicable) is over. We understand that training is a luxury, and we do our best to work with you to find a payment solution that is reasonable. Extreme circumstances are addressed on a case-by-case basis.
What Types of Payment Do You Accept?
We accept cash or money order. We do not accept personal checks. We also welcome you to pay via credit card/eCheck through Paypal. Note that all credit card transactions will incur a 3.5% convenience fee. All group training & personal training sales are final and non-refundable once programs have started. You are making a commitment to yourself and your health. Be accountable. Be committed.
What is my Program Training Calendar?
Before the start of your program, we provide you with a training calendar that contains all of your groups training dates and times. If you know of a conflict ahead of time (i.e. work travel, personal event, etc.), we will note it in the calendar, and you will have a chance to make up that session. We try to move the session for the whole group when a member has a conflict. If that is not possible, we make other arrangements (i.e. move you to another group for the missed session, etc.) Once we finalize the calendar for your group, we consider it to be locked and final. Any missed sessions after the calendar has been finalized are forfeited. Keep in mind that we are reserving this time for you, and we do expect you to be committed and accountable. We do realize that unavoidable circumstances occasionally arise, and we address those on a case-by-case basis.
What is expected of me during the program?
We want you to get the most out of your program, and our job is to bring out the very best in you. We will push you, but we will do so in a very encouraging way, as will your group members. Our expectations are very simple.
- Above all else: SMILE and HAVE FUN!!!
- Come prepared to work out each session. This includes bringing water, training gloves, and a towel. We also like for you to bring wrist guards (if you have them) for kettlebell work.
- Give your personal best effort during each session.
- Have a positive attitude and open mind about learning new things.
- Communicate with us regarding your limitations.
Absolutely! In fact, some of our clients have formed incredible friendships just based upon meeting a new training group partner. So, if you are interested in the program and you do not have a partner, please sign up anyway! You will be paired with someone else interested in the same time slot. We will do our best to pair people with similar levels of fitness, but all are welcome. Each of our training sessions are well planned and can be tailored to all levels of fitness.
What if the group that I want is full?
We will do our best to accommodate you by placing you in another suitable group. If that is not possible, we can discuss 1x1 training or put you on a waiting list for the next session.
What if I can't Attend a session?
As previously mentioned, we take time before your program begins to discuss any schedule conflicts and address them then. Once we finalize your group training calendar, your schedule is considered final. Any missed sessions will be forfeited. We may work with you to reschedule a session if our availability permits. We are not trying to be unreasonable, but we do try to be respectful of everyone's time and commitment. This policy hasn't presented any problems for us in the past, and we expect it will continue to work well.
I'm new to working out. Is this program for me?
Yes! We especially encourage those new to working out to sign up for the program. We create a non-threatening atmosphere, which may be less intimidating than hitting the gym on your own. Whenever possible, we do try to form groups with similar levels of experience. However, since we design and customize each workout based upon the participants in the group, we factor in everyone's background and experience. Regardless, we push each member of the group to achieve their individual personal best, and, as a result, can accommodate different levels of fitness in the same group.
We hope that you will join us for one of these sessions!
**Note that effective March 2011, we have decided to reduce prices on all of our training services due to the state of the economy. Please refer to our prices & services page for details.***
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