On Pause until Summer 2013

Just wanted to post to let you know that we are taking a break from servicing clients to focus on other projects. We plan to re-open our client list in Summer 2013. However, please keep in touch and do not hesitate to reach out with questions during my sabbatical.  We look forward to emerging stronger, more accomplished, and ready to serve you again!!

Summer Special: 7-Week Training Package (June 6 - July 23, 2011)

We are offering a summer special that will last 7 weeks and gives you 26 total sessions, plus a 2-hour kettlebell orientation class for a total of 30 hours of training and support!  You won't find a better deal anywhere!  It boils down to $16.67 per 1-hour session!  We encourage you to join us!  This offer will expire on Sunday, June 5th.
Package Dates: Mon, June 6 - Sat, July 23 (7 weeks)
Available Slots: 2-3
Cost: $500 (includes tax), which can be broken down into two payments of $250.
What's Included:
* Our Elite 6-Week Training Package (24 sessions) ($475 value!)
          * 2 Circuit Training Sessions per week
          * 2 Cardio Conditioning Classes per week
* 2 additional circuit training sessions! ($40 savings!)
* Free 2 Hour Group Kettlebell Orientation (Sat, June 11 @ 9AM) ($65 savings!)
* Free "Taste of Healthy" Food Sampling Class (1.5-2 Hours) ($30 savings!)
= All for $500 (includes tax)! This is an incredible savings of $135!

In addition to the Summer Special offering, we also have the following openings available for either the Basic Training (2 days of circuit training per week over 6 weeks) or Enhanced Training Packages (2 days of circuit training + 1 day of cardio conditioning per week over 6 weeks):
1) Mon/Wed 5:30PM Small Group Circuit Training Class: 1 space remaining (this group also participates in cardio conditioning 2x/week)
2) Tues @ 6:45PM/Fri @ 5:30PM: Small Group Circuit Training Class - 3 spaces remaining. You have the option of including cardio conditioning classes (Tues @ 5:30PM; Thurs @ 5:15PM)

We would love to have you join us.

Now Offering Indoor Cycling Classes + Young Athlete Summer Football Conditioning Programs

We now offer group cardio conditioning/indoor cycling classes. Classes may be purchased in increments of 4 or 8 for $40 and $80 respectively.  Classes must be used within 6 weeks of purchase.  We are also offer cardio conditioning as part of our 6-week small group programs, giving clients the option to train an additional 1-2 times per week. Please refer to our services page for pricing and details.

We are currently filling small group classes for the first sumnmer session: June 6-July 16.  We would love to have you at our gym and help you meet your goals.  For those of you looking to enroll your young athlete in a summer conditioning program, we have a young athlete football conditioning and development program available as well.

Please contact us for details if you are interested in either opportunity - either by email or our contact form!

A Taste of the Underground

Sometimes I like to post our workouts in order to give you an idea of how we train here at the Underground. What you see below is what I planned & designed for tonight's small group class workout.  This particular group has been training with us for 10 weeks as beginners to exercise.  Looking at them execute this workout efficiently and precisely was a great statement of how far they've come; what they can accomplish now is simply amazing!  

Tonight's class completed 2 rounds of the main circuit and picked one of the bonus circuits to complete (they chose bonus #2).  We also worked on a few technique drills during the bonus round. We then finished with 11 minutes of incline treadmill walking. The entire workout, including 5min warmup, 11mins walking, cooldown, and stretching took this particular class ~70 mins.

Circuit (2-3x)
Perform each exercise for 1:00, with 0:30 rest in between.
More advanced exercisers can shorten the rest to 0:20 or do jogging sets during the rest periods.
DB Goblet Squats
Mountain Climbers/Glute Bridges (can be done on the floor, stability ball, TRX)
2H KB Swings
TRX Chest Press (could sub with Floor Push-Ups or T-Pushups)
Jumping Jacks/High Knees (0:30 per exercise)
1-Arm DB Rows (0:30/side)
3-Way DB Lunges - Front, Side, Back (use bodyweight if DB's are too challenging)
DB Matrix: Bicep Curl into OH Press into RDL (this is a very slow, deliberate exercise)
Rest 2:00

Bonus Circuit 1
Advanced exercisers should double the reps on all exercises
KB Squat (hold bell by belly) x 5
KB Squat & Push Press (hold bell by belly) x 5
Rack KB Squat & Kick x 5/side
KB Squat & Push Press (hold bell by belly) x 5
KB OH Back Lunge x 5 (if back lunges are too tough, change it to a front lunge)
KB Squat & Push Press (hold bell by belly) x 5
2H KB Swings x 10
KB Squat & Push Press (hold bell by belly) x 5
BW Squats x 10

Bonus Circuit 2
Beginners should complete 2 times (L, R).
Intermediate exercisers should complete 4 times (L, R, L, R).
Advanced exercisers should count one time on the Left and one time on the Right as 1 time through the circuit and do 5 total rounds.
TGU x 2L
OH Squat x 2L
Windmill x 2L
2H Swing x 10

New Summer Classes Available

We have a few new offerings for the summer months.  We have added a new small group training time slot on Tuesdays/Fridays, monthly kettlebell orientation seminars, and evening cardio conditioning classes as well.  You can contact us via email or our contact form if you have any questions or concerns. Our full class schedule is posted under the "Class Schedule" tab on our main menu above. 

• NEW! Small Group Strength & Conditioning Training Time Slot: Tuesdays @ 6:45PM / Fridays @ 5:30PM (meets for 6 weeks, over 12 sessions)
• NEW! Cardio Conditioning "Bikes & Bells" Class: We have 1 space available in our Tuesday @ 5:30PM "Biked & Bells" cardio conditioning class. We use indoor cycling bikes and kettlebells for this class.
• NEW! Monthly Kettlebell Orientation: We are offering our 2-hour kettlebell orientation seminar on the 2nd Saturday of every month from 9-11AM. We will offer this from May - September. Class size is limited to 6 participants, and advanced registration is required. Depending upon the size of the group, we will either meet at Plano West High School or at our garage gym.

If you have a request for a specific training day/time, we are happy to create a new time slot if there is enough demand for it.  Please share your thoughts with us via email or our contact form.

Have a great weekend!

New Name, Web Address, & Logo coming soon...

To complete our newly renovated garage gym (as well as mark our grand re-opening in North Dallas), we will be changing the following over the next two weeks:

• our name
• our logo
• our web address (URL)

When the official time comes, we will keep this blog active and link to the new web address. Our programs and current classes will not be impacted during this conversion.

As always, we look forward to working with you soon. Please do contact us by email or our contact form with any questions.

Thanks!

Our New Look....

We've been feverishly working over the past several days to position our new equipment while making the gym functional.  We are almost finished!  Welcome to the new look of the Underground!  The masterpiece is almost complete. It's taken 8 years to get the gym this far, and I'm so proud of what we've accomlished. It's hard to imagine that in 2003, we started with an elliptical, a step, and a stability ball. My how we've grown!

April 2011

Here's a trip down memory lane:

October 2007

September 2005