Specialty Classes & Programs

Our specialty classes offer a more intense workout that will push you to a new level of fitness. Classes incorporate a variety of equipment and exercises. These classes are offered in sessions throughout the year and are open to members and guests. For more information call 352-8715.

Our fitness programs focus your efforts on functional movements that will help you in everyday life. Instructors will teach you the proper techniques for everything from the most basic movements to advanced exercises, testing you every step of the way with new workouts introduced daily. The flexible sessions and fun atmosphere will help you reach your personal wellness goals.

Summer S.W.A.T. Challenge

Unleash your inner beast and train without limitations with The W’s new Summer S.W.A.T. (Special Workouts and Training) Challenge, a course designed specifically for those who enjoy obstacle-based races and competitions. Adventure-seekers and extreme athletes alike will be challenged with a workout regimen that includes hill sprints, battle ropes, sand bag carries, tire flips, burpees, and more!

Dates: June 4-August 9
Times: 5:15 a.m. & 5:30 p.m. Sessions
Days: Monday, Tuesday and Thursday
Cost: Member: $84/Guests: $137
Guest Special: $100/person when two people are signing up together
Register at The Welcome desk

Athlete Within

Athlete Within
(10 week session)
The Athlete Within is a strength and conditioning based program that focuses heavily on learning new skills and mastering the proper technique of all barbell, kettlebell, and dumbbell lifts to build usable strength and endurance. Building your body stronger and faster to tackle anything life may throw at you has no age limit or skill level. Members new to the Athlete Within family will be taught everything they need to know to be successful and become stronger both physically and mentally by highly qualified coaches.

Date: June 4-Aug 10
Days: Monday/Tuesday/Thursday/Friday
Fee : $112 member or student, $155 Guests

Days: Monday/Tuesday/Thursday/Friday
Times: 5-6 a.m.
Register at The Welcome desk

Location: Strength and Conditioning Room-upper level of The W


B.Y.O.B- Bring Your Own Baby  

Class Description: This new program is for the mom, dad, grandparents, caregivers and baby in mind! Join us in our 8 week pilot program to support healthy lifestyles for the family to help meet your fitness goals; whether it’s to prepare for labor, lose the baby weight, or simply to establish a healthy routine for you and your little one, we have you covered! This course will take on a holistic approach to your bodies needs varying focusing on core strength, cardio, balance, flexibility, and strength in each class! With our experienced staff- we can ensure that you will receive a challenging workout regardless of fitness level! Click Here for Flier-More details!

Time: 9-10am
Date: Saturdays ONLY, June 16- Aug 4
Location: The W- Walston-Hoover Stadium(Must Check in first at front desk… this is an outdoor class!)
Register at The Welcome desk
Fee: 8 week course

  • Member: $15/person
  • Multiple Members: $20/two persons
  • Guest: $35/person
  • Multiple Guests: $40/two persons
  • Walk In: $5/class


TRX Fit Fusion (6 weeks)
How to Register: Sign up at The W Welcome Desk
Are you looking for something that will improve your overall fitness? Come to our TRX Fit Fusion and experience the combination of TRX and kettlebells for a high-fat-burning workout! This unique fitness class provides participants with both strength and cardio training. If you are looking for something new and fun, this class is for you.

April 23-June 1
Days/Time: Monday/Wednesday/Friday, 5:15-6:05 a.m.
Fee: $50 member, $60 guest, $40 student
Register at The Welcome desk


New Parkinson’s Wellness Program Provides HOPE

The W now offers group exercise for People with Parkinson’s. Delay the DiseaseTM is an evidenced-based fitness program designed to empower those living with Parkinson’s disease by optimizing their physical function and helping to delay the progression of symptoms.

Developed by David Zid, BA, ACE, APG, and Jackie Russell, RN BSN CNOR in Columbus, OH, this national wellness program is designed to retrain the mind and body. Participants report improvement in quality of life, regained ability to successfully manage the disease, and maintenance of independence. This program targets daily functional challenges and symptom-specific fitness agendas.

Exercise plans are adapted to all levels of the disease, valuable to newly diagnosed and progressed states alike. David and Jackie see changes in all participants and boast “It’s never too late to start exercise, and certainly never too early!”

Visit www.delaythedisease.com for additional information, seminars, and educational courses.

Program Information:
Date: Monthly class
Days: Monday/Wednesday/Friday
Time: 10-10:45 a.m.
Cost: $45 member rate/ $60 guest rate (Per Month)
How to Register: Register online or sign up at The W Welcome Desk
Call Toshia Burrell at 352-8715 with questions



Fall 2018 Programming:

FXT (Functional XTraining ) 10 week program
How to Register: Sign up at The W Welcome Desk

(10% off for new participants and 10% off for current participants who refer a new participant)

FXT (Functional XTraining) is designed to challenge you, help you feel better, and get stronger. This 10 week, four-days-a-week program will include everything from kettlebells, TRX, and medicine balls to body weight exercises and kickboxing. Functional fitness training — designed to mimic and improve everyday movements — will be combined with cross training for an all-around, high-energy, fat-burning workout. The first two weeks of this program will include fitness testing ,optional body fat measurements, and form preparation to get you ready to start your journey.

Click Here for FXT Video & Testimonials for FXT

Date: TBD: Class will resume in the fall 2018
Days: Monday/Tuesday/Thursday/Friday
Fee : $112 member or student, $155 Guests
Times: 5:15-6:15 a.m., and 6:15-7:15 p.m.

The Hybrid
(10% off for new participants and 10% off for current participants who refer a new participant)

The Hybrid is a new option combining two days a week of Athlete Within with two days of FXT.  Build your own personalized "Hybrid" class by choosing two days of FXT to attend including: TRX, kickboxing, cardio, and weights. Pair that with two days of Athlete Within's barbell work specifically written for you, and you have the best of both worlds. The first two weeks will concentrate on form so that even someone new to both programs can join and learn new movements. All three programs will now include an optional Wednesday mobility class at 5:15 am.

Date: TBD: Class will resume in the fall 2018
No Class on Monday, January 1, 1st week Tuesday-Friday.
Days: Monday/Tuesday/Thursday/Friday for the remainder of the program
Fee : $155 member or student, $184 Guests
Register at The Welcome desk


Updated 5.24.18



Refund Policy To keep things fair to all participants, each withdrawal from a program will be assessed a $5 processing fee whether a refund check is issued or credit is put on an account. There will be no transfers. Any changes will be treated as a refund, and participants must re-register for the desired class. The refund may be requested by the deadline date of each class. If a deadline is not noted, it will be seven calendar days prior to program start date.
No refunds will be given following the registration deadline. Each program's deadline is indicated in the brochure. If a deadline date is not indicated, it will be seven calendar days prior to the program start date.
Medical: If a medical problem arises during the activity/class, a physician's written excuse must be presented stating that participation is restricted. In the case of a medical excuse, a percentage of whatever class time remains will be refunded.
W cancellations: If the program/activity is canceled by the department, you will have the choice of a full refund issued to your account or a refund check issued to the person who paid for the enrollment.