Specialty Classes
Injury Prevention & Recovery:
Skills-based classes:
Power Hour Strength Training Class
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Mobility Essentials - Tuesday/Thursday from 5:30-6:00 PM (Main Gym)
Mobility Essentials has been developed to improve and maintain 3D mobility in the hips and spine. Mobility will be gained through various dynamic movements and reinforced by simple full body integrated exercises.
This is a 30 minute session used to measure an athlete's range of motion and provide corrective exercises to help prevent injury. With this session, you will learn more about your deficiencies/muscular imbalances and learn to correct them. This is available for an additional cost upon signing up for our program. To register for an appointment, email EJ Meckenberg.
Yoga - View class schedule
There are many different styles of yoga being taught and practiced today. Although all of the styles are based on the same physical postures (called poses), each has a particular emphasis. Yoga classes are suitable for all levels unless specified. Beginners are welcome.
Monthly massage membership offered at Balance Gym Glover Park - visithttp://www.balancegym.com/somaspa/massage for additional information.
Gymnastics Skills Workshops - Held on select Sundays from 12:00-1:30 PM - View class schedule
Dr. Mike Lorenzen joins the CrossFit Balance family from Lifeworx CrossFit in Campbell, CA, where he developed a gymnastics training curriculum for beginning through elite level CrossFitters. He has more than 25 years of elite and collegiate gymnastics coaching experience, including Arizona State, Stanford, and the University of Iowa, and is one of a small number of US coaches who has passed the International Brevet Coaching course of the International Gymnastics Federation. During his time at Stanford the team had a very successful run that included four NCAA Championships, three Super Six appearances, and the most successful year in school history that culminated with a third place finish in 2010.
Mike began his coaching career as a graduate assistant at Yale from 1987 to 1989. He was an assistant at both Maryland and Rhode Island before being named Head Coach at Indiana University (Pa.) in 1995. From 1996 to 1999, he was the Junior Olympic Program Coordinator at Cincinnati Gymnastics Academy, working with former Olympic Coach Mary Lee Tracy. In 1999, he was named USA Gymnastics Region V Coach of the Year while the club was recognized at the top J.O. program in the country.
Olympic Lifting Classes - Held on Saturdays from 1-2:30pm
Each of our Olympic Weightlifting classes are taught by a USA Weightlifting Certified Coach. This program is geared toward the following athlete:
- CrossFit Balance members and Balance Gym members
- Both novice and advanced lifters looking to improve technique and increase strength and speed
- Individuals that are commitment to learning the lifts
Each class will consist of:
- Dynamic warm-up/mobility
- Drills-skill transfer/development movements pertaining to the lifts
- Technique work - feedback from a coach in a smaller group with similar athlete levels; working to improve technique at all weights - light, medium and heavy.
This will be offered for $59 per month and includes 4 classes meeting on Saturdays from 1-2:30pm. The membership will be pre-registration via email with Danielle and limited to 12 people.
Hero Happy Hour Fridays - Every Friday during the 6pm CrossFit Class
Every Friday evening at 6pm we will be holding a hero workout. These workouts will be great tests used to measure our progress as we will program these again. It will be a great testing ground for members, new and seasoned. This will be a great opportunity to compare your results on previous performances and also in the greater CrossFit community.
We will still be programming our regular Friday class workouts too, but this class will be a great way to spice things up, soo plan ahead in the week and check it out! The hero workout will be announced on Wednesday evening via Facebook.
Power Hour Strength Training Class - Tuesdays at 6:15am and 12:00pm
This is a strength training class dedicated to improving overall strength through work in 4 specific lifts:
- Deadlift
- Back squat
- Shoulder press
- Bench press
This is ideal for both a beginner and seasoned CrossFitter looking to improve overall mechanics and form and seeking additional strength work.
Pablo's Power will follow the following format:
Week 1- Deadlift/Shoulder Press
Week 2- Bench/Back Squat
Week 3- Deadlift/Shoulder Press
Week 4- Bench/Back Squat
The repetition schematic will always be the same, 10, 8, 6, 4 and 2. After establishing a light starting weight, we will increase each set with 5-10 pounds, depending on the individual and the movement. Bi-weekly we will increase our starting weight by 5 pounds. This program's focus is not outright strength, but strength endurance. The goal with the light weight is to establish proper movement pattern over the course of all the sets and reps. The light increases will allow the athlete to continue to demonstrate proper movement pattern while slowly but surely increasing in strength.
This program by no means has an established "end," there is no predetermined start or finish to this "cycle." The goal is to improve technique with the added benefit of increasing mechanics and consistency with repetitions (your first rep will look identical to your last). Athletes may join at any point in the cycle. Strength is our "secondary" goal, while this may seem confer-productive in a strength endurance program, it is through perfection of form that we will eliminate some of the variables that inhibit increases in raw strength.