WorkOUt Like A Girl
WLG 101
This class is for those who are new to the WLG family and want to get a basic starting point. Coaches will walk you through a 60 minute class and teach basic lifts and exercises that are used in all WLG classes.
WLG
These classes are 60 minute high intensity classes. Athletes should expect to come ready to use the exercises they know from WLG 101 to combine them into a multitude of circuits using various sets of equipment. Exercises range from body weight exercises like push-ups, lunges, pull-ups, & burpees to using equipment like dumbbells, Bosus, kettlebells, olympic bars, battle ropes, & TRX.
WLG Boxing
Pull out your boxing gloves and a jump rope and join our coaches for one of our most popular [5AM!] classes. Our athletes love this class so much, they roll out of bed at 4am to hit the gym and add a little flare into their work out routine. Join us for a 60 minute class full of high intensity cardio, uppercuts, and hooks!
WLG Eastern shore outdoors
Get out of the gym and join us on the trails, the beaches and the fields of our beautiful Kent Island. As we train as a team from location to location, you will get a chance to get to see the sights while getting your sweat on.
WLG bootcamp spin
Unique blend of bootcamp and spin. Coming Spring 2019
WLG Bar
Lifting ONLY class. Coming Spring 2019
Condition.challenge.compete. |
Ai. C3 (Condition. Challenge. compete)
These classes are created across a 12-week progression. At the beginning of a progression, lifts will incorporate more balance and core exercises. Lifts will be lighter weight with higher repetitions. However, as the progression continues, athletes are challenged to perform exercises with lower repetitions and heavier weights. There are two types of C3 Classes you will find on our schedule: Foundations & Compete.
Foundations
Foundations are 60 minute classes which start with a warm-up & core / balance exercises and then move into larger lifting complexes of 3-4 exercises with active recovery.
Compete
Compete classes are60 minute classes which start with a warm-up & core/ balance exercises. They then move into larger lifting complex(es) of 3-4 exercises but leave room for a "compete" or a small circuit at the end. Competes incorporate the use of TRX, body weight exercises, cardio, sandbags, dumbbells, medicine balls, slam balls, etc.
High Performance Camp
High Performance camps are geared towards high school and college athletes who are looking to improve their sport performance in the off season. Camps include a Holiday Camp in December right before Christmas, a winter Camp in January & February, and a Summer Camp in June & July. athletes have the choice to sign up for the entire program which includes in-body measurements and the full 8-weeks of training,4 days a week, to sing up for specific weeks, or to drop-in for a $20/ class fee.