Class Descriptions

CrossFit

The CrossFit Alpha Pack program delivers a fitness that is by design, broad, general and inclusive. Our specialty is not specializing. Combat, survival, sports and life reward this kind of fitness and, on average, punish the specialist. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. CrossFit has used the same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. CrossFit workouts are scalable in both load and intensity.**This class provides aerobic/cardio activity. This means that by participating you will work your heart muscle at a moderate or vigorous intensity for at least 10 minutes at a time. The American Heart Association recommends 150 minutes of cardiovascular exercise in a seven day week.**

X-Factor HIIT

High Intensity Interval Training

X-Factor HIIT

Moderate to High Intensity Interval Training

X-Factor Arthritis Aquatics

Flexibility

X-Factor Fit

Strength, Cardio & Core

Silver Sneakers®

30–45 min. Have fun and move to the music through a variety of exercises designed to increase muscular strength, range of movement and activities for daily living. Hand-held weights, elastic tubing with handles and a SilverSneakers ball are offered for resistance. A chair is available if needed for seated or standing support

Silver Sneakers®Classic

30–45 min. Have fun and move to the music through a variety of exercises designed to increase muscular strength, range of movement and activities for daily living. Hand-held weights, elastic tubing with handles and a SilverSneakers ball are offered for resistance. A chair is available if needed for seated or standing support.

Open Gym

Open gym is a time where you can come in and work on skills and technique, complete a posted WOD (Workout Of the Day), or do your own WOD. During the open gym time instructors will be in the den to assist you in skills and technique. **This class provides aerobic/cardio activity. This means that by participating you will work your heart muscle at a moderate or vigorous intensity for at least 10 minutes at a time. The American Heart Association recommends 150 minutes of cardiovascular exercise in a seven day week.**

Functional Fusion™

60 min. Beginner to intermediate levels Traditional weight lifting and toning exercises fused with non-traditional exercises to enhance body appearance, awareness & function. Learn proper form & safe weight lifting techniques. This workout promises to target all of those desirable body parts and then some.

BETA (Youth 10-13 are welcome)

Body weight strength ( kid and family friendly)

X-Factor Punch

Strength, Cardio & Core

X-Factor Waves

High Intensity Interval Training done in the water.

Zumba® ( Ending December 30, 2019 Final class)

60 min. A cardio dance class that infuses dances from all different genera, including Hip Hop, Salsa, Merengue, Bollywood and many more in one fun, high energy, fitness session. The dances are easy enough that \"anyone\" can learn how to do it. This class provides aerobic/cardio activity.

R.I.P.P.E.D. - One Stop Body Shock ®

Strength, Cardio & Core

X-Factor Hip Hop Heat (Starts January 6, 2020)

Dance and Cardio

CrossFit (Youth 10-13 Welcome)

The CrossFit Alpha Pack program delivers a fitness that is by design, broad, general and inclusive. Our specialty is not specializing. Combat, survival, sports and life reward this kind of fitness and, on average, punish the specialist. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. CrossFit has used the same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. CrossFit workouts are scalable in both load and intensity.**This class provides aerobic/cardio activity. This means that by participating you will work your heart muscle at a moderate or vigorous intensity for at least 10 minutes at a time. The American Heart Association recommends 150 minutes of cardiovascular exercise in a seven day week.**

X-Factor Flow Yoga

Mind, Body & Flexibility

X-Factor Fundamental Yoga

Mind, Body & Flexibility

Kettlebell

30 min. Beginner. Learn the basic movements of a kettlebell workout using proper technique.

Silver Sneakers®

30–45 min. Have fun and move to the music through a variety of exercises designed to increase muscular strength, range of movement and activities for daily living. Hand-held weights, elastic tubing with handles and a SilverSneakers ball are offered for resistance. A chair is available if needed for seated or standing support.

X-Factor Gentle Yoga

30-45min. Beginner Level. This class follows the program of regular yoga classes of the same level but at a slower pace and with a range of modifications, including the optional use of a chair, to make the poses progressively more accessible. Yoga can help reduce stress, improve circulation, build community connections and address challenges that result from chronic health conditions such as arthritis, heart disease, osteoporosis and fibromyalgia.

X-Factor Silver & Strong

Strength circuit workout done on the fitness floor equipment.  

Zumba Gold®

(45 min) Perfect for the active older adults who are looking for a modified Zumba® Fitness class that recreates the original move you love at ta lower-intensity. The design of the class introduces easy-to-follow Zumba choreography that focuses on balance, range of motion and coordination. Come ready to sweat, and prepare to leave empowered and feeling strong. Class focuses on all elements of fitness: cardiovascular, muscular conditioning, flexibility and balance!

X-Factor Gentle Yoga

Mind, Body & Flexibility

X-Factor Silver & Strong

Strength circuit workout done on the fitness floor equipment.

X- Factor Step

(40 min) A mix of basic step patterns powered with body weight exercises, plyometric and cardio impact moves. 5 minute warmup/30 min of Power STEP/ 5 min cool-down. Suitable for all fitness levels and easily modifiable to be done without the step too!

Competition Class

This class is designed to prepare the novice CrossFitter for CrossFit Competitions. You will work at a higher and longer intensity than a regular class session would be.

X-Factor Core

15 min. - This class will put the focus on glutes and abs! FEEL the BURN and GET RIPPED!

X-Factor HIIT

CrossFit Foundations for Beginners (Youth 10-13 are welcome)

Designed for the beginner level participant to learn the foundations of CrossFit, ina safe environment while using proper technique when doing the foundational exercises associated with CrossFit classes.

Table Tennis with Diane

Join Diane Applegate for social table tennis. This is session is for everyone and every player. No experience necessary. Just come and have fun. Portsmouth Location only Studio A

X-Factor HIIT (Starts January 8, 2020)

High Intensity Interval Training

X-Factor HIIT (Starts January 15, 2020)

X-Factor Hip Hop Heat (Starts January 8, 2020)

Dance and Cardio

X-Factor Flow Yoga

Mind, Body & Flexibility  

R.I.P.P.E.D. - One Stop Body Shock ® (Starts January 16, 2020)

Strength, Cardio & Core

X-Factor Blast

Cardio Interval (45 minutes)

CrossFit (Youth 10-13 are welcome)

The CrossFit Alpha Pack program delivers a fitness that is by design, broad, general and inclusive. Our specialty is not specializing. Combat, survival, sports and life reward this kind of fitness and, on average, punish the specialist. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. CrossFit has used the same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. CrossFit workouts are scalable in both load and intensity.**This class provides aerobic/cardio activity. This means that by participating you will work your heart muscle at a moderate or vigorous intensity for at least 10 minutes at a time. The American Heart Association recommends 150 minutes of cardiovascular exercise in a seven day week.**