Rock City Fitness

SIGN-UPS FOR NOVEMBER BOOTCAMP ARE OPEN There’s a reason we’ve filled this bootcamp month after month for over a year nowand why we needed to create a second bootcamp time slot! The incredible family that has been created through bootcamp is so very special to us Dates: 11/2-11/25... We have two time slots available (choose ONE): 15-5:45am (Monday, Wednesday, Friday) *3 SPOTS AVAILABLE* 24-4:45pm (Monday, Wednesday, Friday) *6 SPOTS AVAILABLE* Workouts are programmed to give you a total body workout through strength training, cardio, and using your own bodyweight! Bootcamp is a monthly package and is designed to progress you throughout the month. Different options are shown for each exercise to modify or intensify. Everyone is SO supportive and encouraging, which makes bootcamp so fun and effectivethis is a huge reason why bootcamp fills up fast! CDC guidelines are strictly followed to ensure the health and safety of everyone. Each person will have their own designated area (aka your box) and your own weights/equipment. You will receive an email prior to Monday with information regarding these guidelines and expectations. A health screening is also required before entering the facility at every visit. We take your health and safety VERY seriously, and have taken additional measures that exceed the recommended guidelines. All bootcampers have access to the Bootcamp Portal on our website! This is jam packed with nutrition support, mindset, and anything else that will help you reach your goals and get results! $100/personThis covers everything listed above; must be paid by Saturday, 10/31 to secure your spot. A friendly reminder that we are capping all bootcamps and classes so we can safely physically distance people and allow each person to use their own equipment. Our final week of bootcamp will be Monday, Tuesday, Wednesday (11/23-11/25) so we can finish this round before Thanksgiving! Deadline to sign up is FRIDAY (10/30). If you’re interested, shoot us a FB message! See you soon, crew! Here’s to another round of camp!!! *Please note that bootcamp and all group fitness classes are for adults 18+ years old. We do offer personal training options for students under 18 years old.

It doesn’t really count if you don’t do it with a weighted vest. ^I received this DM after I posted my first time doing the Murph Challenge. My first reaction was to go complete Angelina and Jersey Shore this dude. But after I calmed myself down (no Ron Ron Juice needed), I thought THIS. THIS is exactly why people stop before they start something. Fear of not doing it right.... Fear of judgement. Fear of it not counting if they don’t follow every thing precisely, every single day. So what happens? We don’t even start. Because the story we tell ourselves is that we’ve already failed. I admit, I’m more of an all or nothing personality. It’s just how I’ve always been. Over the years, I’ve learned to give myself grace...HOWEVERcan we just stahhhhhhp (omg I’m sorry. So many Jersey Shore opportunities here) with the all in shaming? It’s discouraging. It’s damaging. It’s unrealistic in the longterm. Didn’t have a weighted vest for the Murph Challenge? You still did something new and challenging and that’s pretty badass. Ate a metric ton of crab stuffed mushrooms at your friend’s wedding? I hope you also sang loud and squatted so low during Shout that you’re sore the next morning. Committed to 30 Days of daily walks but missed a day the second week? You still moved more than you were before. I’m ALL FOR things that push you to grow, but every person is different. I did 75 Hard last winter, and I know that’s not for everyone. But at the end of the day, if you missed a day of whatever nutrition plan/workout/etc and you’re upset about it?? What about the other 6DAYS you moved yourself closer to your goal? Friends, there is no one keeping score of your all-in-ness. The excitement is at the starting line and the growth is every step you takeeven...ahemESPECIALLYwhen you trip and fall. So, just get back up and keep on keeping on, k? #WheresTheBeach #SnookiGotBackUpSoCanYou

*although those 2 things DO help {at least for me!} Ahhh, good ole motivation. Tale as old as time, right there Cliff notes version response? 1. No one is naturally motivated.... 2. There is never an ideal time to start, and it’s certainly unrealistic to think it’ll ever be smooth sailing. 3. You always have a choice. Everyone has their hard. The good news? Perspective is a crazy SOB that can shift your mindset REAL fast. Cancer? Hard. Losing everything in a fire? Hard. A child fighting for their life? Hard. So while choosing to make the time to cook a healthy meal vs takeout, and to move your body instead of becoming one with the couch and that episode of Friends you’ve seen 48 times isn’t CONVENIENT...it’s also not HARD. #TheOneWhereYouStopGivingUp Rooting for you, Clint + Casi (PS.that legging motivation is for me Clint’s Motivation Cheerleader is probably Rage Against the Machine. And yes that was him you saw/heard if he ran by your house. #NoVolumeControl #GoodMorningFromClint)

The cat is out of the bag!! Starting SATURDAY (10/3) we are bringing ZUMBA back to the community with Casey Allen! SATURDAYS 8-8:45am... $10/person or use your class pack! If you haven't done a Zumba class with Case, you are in for a real (sweaty and serious calorie burning) treat. I still remember the first class I tried....I was a few months postpartum and my friend basically begged me to try Zumba. I was SO NERVOUS. I am not a dancer. My brain does not do 8 counts. I was an exhausted new mom and was totally not feeling like being around other people...let alone doing Zumba with them!! ABSOLUTELY NOT. You guys, I can't tell you how much this class changed my mindset and my body! I struggled the first class (just like when you try anything new), but something about the energy of it made me come back. There were approximately 748 people in that class and I posted up in the back corner of the gym wearing CLINT'S WINDPANTS....people, CLINT'S. WIND. PANTS. #FashionIsNotMyPassion Each class I started remembering the moves a little more. Casey makes you feel so welcome and I never felt like I couldn't go to class because I "didn't know what to do." The changes I was seeing and feeling pretty much sealed the deal! Casey's Zumba is not your traditional Zumba She uses songs that are fun and can sing along too! TO SIGN UP: Comment below and tag a friend to join you! You can also sign up by messaging us on FB. You MUST sign up by Friday so we have a final headcount to follow NYS capacity guidelines. We are currently 1/2 full! Pay using cash or Venmo (@ rockcityfitness). Hope to see you there!