Programs

We offer sessions for every level, and each one is capped at 8 to 10 people so everyone can get the individual attention they need. Members also get access to our lunch and after work drop-in sessions, for those times they can’t make a class.

 

Strength

Mondays, Wednesdays
6:00am – 7:00am

8:00am – 9:00 am (Women’s Only)

By combining barbell movements, and accessory exercises, this circuit style class will help you get strong, be healthy, and put your metabolism to work.

 
 
 

Steady State

Wednesdays
7:15am – 8:00am

Thursdays
6:00am – 7:00am

8:00am – 9:00am (Women’s Only)

This class incorporates cardio intervals were you will work no shorter than sixty seconds. Depending on the exercise, intervals could go as high as two minutes. Think Higher Volume, Lower Intensity.

Met-Con

Mondays
7:15am – 8:00am

Tuesdays
6:00am – 7:00am

8:00am – 9:00am (Women’s Only)

This class incorporates cardio intervals were you will work no longer than twenty seconds. Depending on the exercise, rest intervals can be more or less than the work. Think Higher Intensity, Lower Volume.

 

TRX & TURF

Tuesdays, Thursdays
7:15am – 8:00am

Here, we combine suspension trainers with core, kettlebells, and high-intensity exercises so that you can build strength according to your own body type and goals.

 
 
 

Friday Flow

Friday
6:00am – 7:00am

7:15am – 8:00am

8:00am – 9:00am (Women’s Only)

By combining strength and mobility work this class is the perfect preparation for a great weekend. Designed to flow exercise to exercise, this up tempo program is sure to help you break a sweat.

Follow us @thefirmvaldosta for updates on pop-up classes for Friday afternoon and Saturday morning!