13 Weeks. Countless Results.

FALL FIT SQUADS

SEPTEMBER 11 – DECEMBER 16

All FIT Squads include a FREE 3 month Stamina Membership ($495 value)

 

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Get Strong. Get Lean. Get FIT.

FIT Squad is a proven small group training method that Rival founder Jim Mahan developed to deliver consistency, accountability, progression, and results.  FIT Squads are offered seasonally, each in 60-minute sessions with four to eight members.  Check out the descriptions below for the specific squad types.

Pricing for 2017 Fall FIT Squads:

STRENGTH SQUAD and IRON SQUAD:

  • Two days per week
  • Three monthly payments of $281.67 + tax ($845 + tax total)

Optional Third Day @ 10% Off:

  • Optional third day is a conditioning-focused workout to enhance your strength training
  • Saturdays
  • Three monthly payments of $126.75 + tax ($380.25 + tax total)

SIGN UP NOW: EMAIL or call (206) 257-1507

Strength Squad

 

Strength Squad at Rival Fitness is a specific training system makes use of the most basic human movement patterns to progressively strengthen the entire body as a coordinated system, gradually increasing loads that make the whole body stronger.  

To accomplish this, our program uses the primary barbell exercises that involve all the body’s muscle mass – utilized over the longest effective range of motion and loaded progressively, to force the adaptations necessary for increased strength.

The program includes:

  • A time tested 3×5 linear progression of the primary barbell lifts: Squat, Overhead Press, Bench Press, and Deadlift.
  • Tailored coaching and personal attention to ensure your form is impeccable, safe and modified for your specific needs.
  • Accessory movements targeted for strength, quality movement, as well as some specific metabolic conditioning.

Strength Squad is a progressive training system – a long-term, fundamental program designed for helping you to get stronger over time, not just a random collection of exercises that just make you sweaty and tired today.

Who should sign up for Strength Squad?

  • Men and women looking to get significantly stronger, gain lean muscle, increase metabolism and fat-burning
  • Those who enjoy working out with the accountability and camaraderie of a small group setting
  • Those who want the benefit of a coach to keep you progressive and safe.

The results will be true, lasting strength, lean muscle, and increased metabolism.

Two days per-week commitment required. An optional third day is a conditioning-focused workout to enhance your strength training.

Iron Squad

 

Whether you’re new to the gym and wondering how to get started or an experienced lifter stuck in a rut of benching and curling, Iron Squad is for you. Iron Squad is a linear progression strength program that puts a special emphasis on the scientific and technical aspects of barbell lifting.

Iron Squad is led by Rival trainer Sean Manseau and over the course of the 12 weeks, you will master the proper technique of the squat, front and bench press, and the deadlift to achieve strength beyond what you would imagine for yourself.  You will have a very specific “road map” with three lifts per day and dedicated days for “heavy” and “recovery” lifting.  Incremental increases in the amount of weight and corresponding decreases in number or reps will result in maximum strength gains.

What a typical workout looks like:

  • Warm-up (position-based movements related to the specific lifts performed during the workout)
  • 3 lifts – 3-10 reps @ 3 sets (Sean will consistently instruct and monitor your form to ensure precision and mastery of each lift.)
  • Accessory work focused on conditioning

Who should sign up for Iron Squad?

  • Those who enjoy setting stretch goals and working hard to achieve them.
  • Those who have an interest in mastering the form of key barbell lifts.
  • Those looking to make significant gains in strength.

Two days per-week commitment required. An optional third day is a conditioning-focused workout to enhance your strength training.

Kettlebell Squad

A new addition to the FIT Squad small group training program at Rival, Kettlebell Squad introduces a progressive training program that focuses on mastering the movements and benefits of a kettlebell workout. Whether you’re an avid lifter or new to strength training altogether, you’ll benefit from the expert guidance of Ridge as you work to mastery of the swing (two-handed, single-arm, double-bell) and other ballistic exercises like the clean, snatch, and high pull. Over the course of the 12-week program, you’ll gain expertise in these movements and realize strength, core stability, and fat loss benefits in a safe and supportive environment.

Fit Squad Schedule SIGN UP FOR FIT SQUAD
FIT Squad Testimonials

“Before Iron Squad, I never had much interest in lifting weights. I always focused on cardio to stay fit. I cannot believe how much iron squad has changed the way my body looks and feels. My waist is smaller, I have muscle definition and I am much stronger.  I wanted to learn the basic lifts well enough to be comfortable doing them on my own. Sean’s teaching method and coaching gave me the skill and confidence to continue training on my own.  I am amazed that I am able to lift the amount of weight that I am now able to lift and how it has changed the shape of my body in a relatively short period of time.” ~Kristi

 

“I love FIT Squad – I jumped into a session that had already started in the late summer and I’m happy that I did!  The commitment to FIT Squad helps my overall motivation to get to the gym regularly – I never know what’s coming in the next FIT Squad workout so I know that I need to keep myself conditioned.  FIT Squad is fun & challenging – Jim is creative and very thoughtful with his progression of exercises.  For me, the best benefit of FIT Squad is how it translates to life outside of Rival – I’m stronger, faster and have more endurance on my road bike, my yoga practice continues to improve and I feel better conditioned in the other Rival classes (i.e. rowing).” ~Rebecca

 

“Before joining FIT Squad, I had never, as in ever, really been to a gym.  About a year and half ago, I started FIT Squad with little confidence that one hour a week could make a significant difference. I was astounded to see the progress I made in just a few months.  Not only did my physical conditioning improve but my mental conditioning did also.  I had more energy, clarity and focus in my daily life and work.  The training and skills I learned in FIT Squad allowed me to try new things.  While continuing FIT Squad with Jim, my schedule now includes 4 to 5 days a week of cycling, rowing, and other outdoor sports.  To say that one hour a week of FIT Squad changed my life would not be an overstatement.” ~Keith

 

“FIT Squad has definitely helped me get into the best shape of my life. I used to just do my own thing at the gym, alternating weight lifting with cardio exercises. Problem was that I’d only work a few muscle groups at a time, mostly arms and chest, and I never built any core strength. Now with each FIT Squad workout, I build on previous efforts and I finally have core strength and endurance. FIT Squad is a total body workout, and I have actually gained 5 pounds of muscle, mostly in my legs and core muscle groups.” ~Jim

 

 

Fall 2017 FIT Squad Schedule

September 11 – December 16 (13 weeks)
Sundays Mondays Tuesdays Wednesdays Thursdays Fridays Saturdays
Sundays Mondays

5:00pm (Strength w/Ron)

6:00pm (Iron w/Sean)

7:00pm (Iron w/Sean)

Tuesdays

6:00am (Strength w/Josh)

7:00am (Strength w/Ron)

6:00pm (Strength w/Ron)

7:00pm (Strength w/Zach)

Wednesdays

6:00am (Strength w/Jim)

7:00am (Strength w/Jim)

5:00pm (Strength w/Ron)

6:00pm (Iron w/Sean)

7:00pm (Iron w/Sean)

Thursdays

6:00am (Strength w/Josh)

7:00am (Strength w/Ron)

6:00pm (Strength w/Ron)

7:00pm (Strength w/Zach)

Fridays

6:00am (Strength w/Jim)

7:00am (Strength w/Jim)

Saturdays

9:00am (OPTIONAL: Iron w/Sean)

10:00am (OPTIONAL: Iron w/Sean)

11:00am (OPTIONAL: Strength w/Ron)