PROGRAMS 2017-12-07T01:54:22+00:00


Metabolic conditioning is an intense circuit-style workout that is a very popular training method used in the fitness industry today.

METCON uses both strength training exercises and anaerobic exercises. Workouts are setup in a circuit style workout usually consisting of 6 to 10 exercises performed in multiple rounds, with limited rest.

The goal is to complete the workout as quickly as possible while maintaining proper form and staying near 80-90% of your maximum heart rate. This maximizes the challenge while burning the most amount of calories in the shortest amount of time.

The strength and conditioning benefits of METCON are endless. You will quickly notice increased strength and cardiovascular endurance, power, speed, as well as an increased metabolism. This equals stronger muscles, less body fat, increased power and endurance and better health! Not to mention improvements in any sport that requires strength, power, agility and endurance.

METCON is NOT for beginners. Most people new to exercise should train for 4-8 weeks before attempting this type of workout.

Stop by or give us a call anytime to give METCON a try.



High Intensity Interval Training is cardiovascular based exercise done at a very high intensity level with small periods of rest throughout the workout.

HIIT is cardiovascular based exercise done at a very high intensity level with small periods of rest throughout the workout. By doing this, your body will spend the rest of the day expending energy to recover, aka BURNING MORE CALORIES. What this means is that you burn a lot more calories recovering from your workout than you would have if you would have done with a steady-state workout. In addition, your workouts will be considerably shorter doing HIIT workouts than normal steady state cardio.

HIIT training has many benefits in addition to the reduction in training time. First of all, this type of training is far superior to steady-state exercises when it comes to increasing your overall fitness level and reducing unwanted bodyfat. Secondly, when you perform long-duration, moderate-intensity exercise, you can actually put your body in a catabolic state which can cause the loss of muscle mass. That’s right! Some of that hard-earned muscle will start degrading itself in your quest to get lean.

Long story short, the benefit of doing HIIT style training is you will burn more calories in a shorter amount of time without sacrificing any hard earned lean muscle.



Strength training is a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles.

When properly performed, strength training can provide significant functional benefits and improvement in overall health and well-being, including increased bone, muscle, tendon and ligament strength and toughness, improved joint function, reduced potential for injury, increased bone density, increased metabolism, increased fitness, improved cardiac function, and improved lipoprotein lipid profiles, including elevated HDL (“good”) cholesterol.

Training commonly uses the technique of progressively increasing the force output of the muscle through incremental weight increases and uses a variety of exercises and types of equipment to target specific muscle groups. Strength training is primarily an anaerobic activity, although some proponents have adapted it to provide the benefits of aerobic exercise through circuit training.

Sports where strength training is central are bodybuilding, weightlifting, power-lifting, strongman, Highland games, shot-put, discus throw, and javelin throw. Many other sports use strength training as part of their training regimen, notably American football, wrestling, track and field, rowing, lacrosse, basketball, hockey and football. Strength training for other sports and physical activities is becoming increasingly popular.

The benefits of weight training include greater muscular strength, improved muscle tone and appearance, increased endurance and enhanced bone density.



FitRanX is a comprehensive and standardized ranking system used for gauging individuals’ fitness levels.

This is not a system based on how long you have been at a facility or how much your trainer thinks you have improved. This is a REAL ranking system that took years to develop and perfect.

This Revolutionary Fitness Ranking System keeps you motivated and gives you clear and specific goals to strive for while ensuring that you are achieving balanced, full-body fitness. You get maximum results under the supervision of the most qualified fitness instructors.

Learn more about FitRanX


You want results, then get with trainers that really want to see you succeed. Brian and the staff at Genesis are awesome and make it fun. Great environment.

Chris B.