The Powerlifting World at Rock Creek Sports Club

Written by Jamie Potter. Posted in Blog, RCSC News, Wellness Bites

What is powerlifting? MD state powerlifting championship 2017

Powerlifting is the sport of lifting things up and putting things down, right? Sort of. While lifting large weights is the basic idea in powerlifting, it is far more complex than that. Powerlifting is extremely demanding and taxing, both physically and mentally, and involves more than just picking something up. A powerlifter must learn bracing, rooting, breathing, foot positioning, bar positioning, eye gaze, head positioning and activation (Rodio, 2016).

In contrast to bodybuilding, which is about obtaining a particular physique, powerlifting is about attaining as much raw strength as humanly possible.

“To be a powerlifter means being dedicated to a goal: Find out how strong you can get, and then get stronger than that,” says Sean Collins, C.S.C.S., a certified USA Powerlifting Club Coach.

Powerlifting generally involves three fundamental lifts (“the big three”); low bar back squat, bench press and deadlift.

Powerlifting has a long list of benefits. It is accessible to all ages, decreases one’s risk of osteoporosis(Rodio, 2016), gives one constant physical and mental challenges and goals, burns a lot of calories, enhances confidence, and, of course, increases one’s strength. Zach Tolchin, a personal trainer at Rock Creek Sports Club, quotes a famous strength training coach, Mark Rippetoe: “Strong people are harder to kill than weak people and are more useful in general.” On top of the above obvious benefits, powerlifting is actually a low risk sport. Powerlifting has lower injury-risk than soccer and basketball!

Powerlifting at the Rock Creek Sports Club

Rock Creek Sports Club has a great powerlifting community, with approximately 20 members and employees competing in the sport. One reason for the large powerlifting community is the club’s reputation for being open to a wide range of fitness methods. When requests came in for a lifting platform and bumper plates, the club invested in these basic powerlifting tools.

Another reason for the large involvement here, is the club’s sense of comradery.

“Most of the powerlifters we have at this gym have competed together and are always checking in with each other to see how training is going and eager to share programming advice” says Emily Karl, who works the front desk.

Women in powerlifting IMG_2460

Emily Karl is an example of how powerlifting is not a sport for just men. Powerlifting is a sport both men and women can do as long as they love lifting and do it properly and consistently.

“It burns a ton of calories, a lot of the time more so than cardio (one client of mine burned over 450 calories in one hour of a powerlifting style workout) and it will make you feel strong and confident.” says Zach.

There are currently six competitive powerlifting women at the Rock Creek Sports Club, a considerable number for a gym not “specializing” in the sport. One of our members, Bibi Campos Seijo, set a world record for her age and weight class, with her deadlift of 321 lbs, last year at the American Challenge. Emily competed in this challenge this year on May 20.

Emily was a competitive dancer for over 15 years but stopped while in college. After joining the RCSC, she was introduced to powerlifting and was drawn in to it by its competitive aspects. She had missed the competition from dancing and now enjoys experiencing competition once again, but in “a totally new arena.”

“One of the best aspects of powerlifting is that it requires dedication and constant training, like dance, but in competition there is very little subjective bias- either you get the lift or you don’t.” says Emily.

Emily advises women getting in to powerlifting to be fearless, to not worry about getting “too big” or being judged for lifting heavy.

“Look at any of the female elite lifters and you will see women of all different shapes and sizes- strength is strength, people respect that above all else. It is incredibly liberating to have your primary focus be in strength rather than what you look like.”

 The welcoming reputation the gym has is enough to convince women to train here; becoming part of a new group of friends who train, joke around and motivate one another. Emily also suggests online communities for extra encouragement, which are popular for female lifters.

 “Quite a few members at the gym have come up to me and told me they were inspired by me to try things they normally wouldn’t which is so flattering. Inspiring other people, especially women, to become more healthy is incredibly fulfilling.” says Emily.

So how should someone, woman or man, start powerlifting?

“People get into powerlifting in all different ways. I got into it just by lifting and getting stronger consistently, to the point where I realized my lifts were at a competitive level.” says Zach.

While recovering from shoulder surgery, Zach attended the 2013 Equinox Open to support Devin Knox, another trainer here at the Rock Creek Sports Club. Experiencing the event firsthand he realized he loved the environment and wanted to be a part of it. Zach did his first competition a few months later: the 2013 Maryland State Championships.

Powerlifting takes patience and discipline. Those starting out won’t walk in on day one and be able to lift a super heavy weight. Emily advises beginners to get a coach or mentor to check form and set guidelines for training to avoid injuries. Emily cites certified personal trainers as imperative to adjusting form and creating efficient movement patterns; the secret to hitting big numbers.

Some trainers for powerlifting here are Devin Knox, Zach Tolchin and Steve Basdavanos.

Zach advises novice powerlifters training for a competition to practice the calls that the judges will be using and to be prepared.

Powerlifting competitively requires focus. You can’t be a jack of all trades at the gym, attending spin, Zumba or doing other forms of exercises several times a week and only training for powerlifting once or twice. However, as Emily says, it is good to be healthy and balanced. Emily started training with Marian Lally to incorporate Pilates into her workout routine, to address muscle imbalances and certain weaknesses she had.

“My first session was probably one of the most challenging workouts I’ve ever had!”

Lastly, all powerlifters should listen to their bodies. As in any workout, it is important to not fight through real pain.

The first couple weeks, one will see the biggest change. Then the real patience kicks in.

“The road to 90% is relatively easy,” Sean Collins says. “The road from 90 to 100 is hard as hell.”

Rock Creek Sports Club powerlifting news and competitionsimage1

Employees and members at the gym are consistently training and competing. Events are held throughout the year depending on which federation in which you compete. Some of the popular federations are USAPL and 100% RAW. Most competitions have three lifts: squat, bench press and deadlift, however 100% RAW has a fourth: strict curl.

On May 13th, the USAPL Maryland State Championships were held in Dundalk, in which Zach and Steve competed. On May 20th, Devin Knox and Emily Karl competed in 100% RAW’s American Challenge in Prince Frederick, Maryland. It was Emily’s third “full power” meet but her first time performing in this particular federation, first time competing without supportive neoprene knee sleeves and the first time performing the strict curl! Both Devin and Emily placed 1st in the events they competed in and set Maryland records in the curl.

Best Lifts:

Devin- curl: 174.1, bench: 413, deadlift: 622

Emily- curl: 67.2, squat: 281, bench: 132, deadlift: 358

All results will be compiled at the end of June or July, from challenges across the country. Those with the best lifts over all will be selected to lift for Team USA in the world championships this fall!

One interested in powerlifting competitively should note there were drug tests at 100% RAW’s American Challenge. The majority of federations take steroid use very seriously.

So what now?

If you are interested in powerlifting talk to a trainer! And don’t be intimidated, powerlifting is for everyone. We’ll see you on the lifting platform!

RCSC employees Dominated at The Test of Einherjar

Written by RCSC Writer. Posted in Blog, RCSC News

Rock Creek Sports Club employees dominated at The Test of Einherjar at Viking Performance Training competition this past weekend in West Virginia!

Personal Trainer, Devin Knox, won Best Overall Lifter and Best Powerlifter. Receptionist, Emily, placed 2nd in her weight class and earned 3rd best overall powerlifter. Maintenance staff, Gino, won 1st in his weight class. Check out the photos for lift numbers.

Devin Clean and Jerk

Devin’s Clean and Jerk. His meet numbers:
Clean and Jerk 264lbs
Snatch 214lbs
Squat 520lbs
Bench 400lbs
Deadlift 605lbs

Devin Squatting

Devin’s Squat
He won Best Overall Lifter
Best Powerlifter
3rd Best Weightlifter
1st in his weight class.

Emily's Clean and Jerk

Emily’s Clean and Jerk. Emily’s numbers:
Clean and Jerk 125lbs
Snatch 88lbs
Squat 300lbs
Bench 135lbs
Deadlift 335lbs

Emily SquattingEmily’s Squat.
Emily won 3rd best overall powerlifter
2nd in her weight class
Congratulations Emily!

Gino's Snatch

Gino’s Snatch. Gino’s numbers:
Snatch 115lb
Clean and Jerk 115lbs
Squat 350lbs
Bench 230lbs
Deadlift 420lbs

Congratulations to Devin, Emily and Gino for all they accomplished!

Meet the New RCSC Personal Trainer Angelica Davila!

Written by RCSC Writer. Posted in Blog, RCSC News

Photo of Angelica DavilaWe are excited to announce the addition of Angelica Davila to the RCSC personal training staff! NASM-certified, Angelica will complete her B.S. degree in Exercise Science this May.

She also holds a Youth Sports Coaching certificate and has trained youth sports teams for the past two years, as well as clients of all ages. Angelica will headline the February 25-minute free clinic – be sure to sign up at the front desk!

For more about our personal training options check out our Personal Training page here.

Donate Leftover Halloween Candy

Written by RCSC Writer. Posted in Blog, RCSC News

op_grat_bnr_full_logo-300x134Once again, Rock Creek Sports Club has the answer to leftover Halloween Candy!

Bring it to the club through Monday, November 7th, and we will have the candy sent to Operation Gratitude for distribution to our veterans, troops and first responders overseas.

Operation Gratitude annually sends 200,000+ care packages filled with food, entertainment, hygiene, and handmade items, plus personal letters of appreciation to Veterans, First Responders, New Recruits,  Wounded Heroes, their Care Givers, and to individually named U.S. service members deployed overseas and their families waiting at home.

RCSC Breaks World Record

Written by RCSC Writer. Posted in Blog, Member Highlights, RCSC News

rc-weightliftingExciting news from this past weekend’s 100% Raw American Challenge Powerlifting competition!

Rock Creek Sports Club member Bibi Campos Seijo broke the WORLD RECORD for deadlift, ages 40-44, weight class 148, with a lift of 321.7 lbs!

Bibi’s RCSC trainer, Devin Knox, also competed. Not only did Devin PR in deadlift (633 lbs) and bench (407 lbs) he is now ranked 6th IN THE WORLD for strict curl, weight class 242, with a curl of 165 lbs!

Awesome and inspiring!

Why We’re Celebrating International Pilates Day!

Written by RCSC Writer. Posted in Blog, RCSC News, Wellness Bites

Pilates at Rock Creek Sports ClubWe know you’ve heard about Pilates, but do you really know what it is? Let’s start by quickly dispelling a couple of misconceptions:

-It’s not just for women.
-It’s not just for young, fit people.

First of all, just the history of Pilates, throws these misconceptions right out the window. It all began with Joseph Pilates, a former boxer and circus performer who was interred during World War I. During this time he developed a system of exercises for other interred MEN, eventually devising machines for those in need of rehabilitation due to injury or sickness!

Just for women? Nope. Just for younger, fit people? Nope!

So what is Pilates?
Pilates teaches — people of all ages — flexibility, body awareness, good posture and easy, graceful movements. It focuses on the body’s core muscles, which help keep the body balanced and keeping the spine supported. Pilates can be tailored to fit any client’s fitness and skill levels. The “less is more” theory calls for fewer repetitions, but each one must be precisely executed.
It also focuses on several main principles:
▪ Alignment
▪ Breathing
▪ Centering
▪ Concentration
▪ Control
▪ Precision
▪ Flow or efficiency of movement
▪ Flexibility

Benefits
By focusing on proper breathing, correct spinal and pelvic alignment, and quality over quantity, Pilates is really a total body exercise with numerous benefits. Students who practice Pilates on a regular basis, will often develop a stronger core, a stronger back, and flat abdominals. In addition, many students will also find they are gaining, long, leaner muscles, and flexibility.

Pilates is also a fantastic cross-training exercise for athletes looking to improve mobility, create balance, and prevent injury!

Rock Creek Sports Club offers a number of ways for you to give Pilates a try, from small group training, to Pilates Mat classes, and One-on-One Reformer Training.  Find out more about the Pilates options at RCSC on on Saturday as we celebrate International Pilates Day from 9am-11am! Check out some demonstrations, meet some of the instructors and learn more!

 

Member Spotlight: Jeanne Liu – Powerlifter

Written by RCSC Writer. Posted in Blog, Member Highlights, RCSC News

image1When Rock Creek Sports Club Personal Trainer Zach Tolchin spotted member Jeanne Liu at the gym – he noticed her commitment to hard work . However, he also noticed that her workout routines were… “a little all over the place.”  So he offered her a orientation session and a  couple of things became obvious right away.

“I saw that she was quite strong for her size and I also saw she was incredibly determined and focused, ” says Tolchin , adding that her background in dance also gave her a solid foundation of core and lower body strength.

After some discussion, Tolchin had peaked Liu’s interest in powerlifting, so Tolchin wrote her up a plan to help her train, and told her to check in with him once in awhile, to discuss her progressions.   Well, fast forward to November 2015, and Liu was taking part in her first competition — The Maryland State Championships — and with Tolchin coaching her, she won gold for her weight class!

And  23-year-old Liu has kept going!  Earlier this month, she also competed at the USAPL Terrapin Open – and walked away with another gold in her weight class – 114 lbs.

Her lifts in this past competition were as follows:

  • Squat – 192.7 lbs
  • Bench – 88.5 lbs
  • Deadlift – 253.5 lbs (almost 2.5 times her own bodyweight!)

Check out the video of her squatting:

“Jeanne has come a long way in a short time, she’s incredibly determined, competitive, and focused and I’m incredibly proud of her and her accomplishments,” Tolchin said.  ”I’ve had so many people come over to tell me they’ve seen her lifting in the gym and seems so focused that it’s almost zen.”

Men – It’s Time You Check Out Broga

Written by RCSC Writer. Posted in Blog, RCSC News, Wellness Bites

crowDear Dudes: Want to be stronger? Want to be less susceptible to injury? Want to reduce anxiety, stress, and pain? What if we told you can do all that with Yoga? Don’t stop reading yet! Let us tell you about Rock Creek Sports Club’s “Broga Class!”

Broga
Wednesdays
6:00am -6:45am

First of all, clear your mind of all the stereotypes you have dancing through your head about what a yoga class looks like. Broga is designed to be simple, fun, challenging, and rewarding. There’s no Sanskrit, or “groovy heart talk,” or chanting – classes are straight-forward, physical, accessible, taught in regular English, and accompanied by a distinct soundtrack of awesome music.

The Broga approach is really unique,” explains Jaylene Sarracino, RCSC’s Broga Instructor. “The classes combine traditional power yoga with functional fitness exercises. The result is a practice that builds muscle, improves flexibility, reduces risk of injury, relieves stress and improves balance. Pro athletes practice yoga regularly. Broga brings that kind of fitness-based yoga to the masses with classes designed for people who can’t touch their toes but still need this kind of training.

chair

Yoga isn’t just for the young and flexible either — as a matter of fact, the less flexible you are —the more you need yoga!

“Broga students range in age from 18 to 78,” says Broga® Yoga President & Co-Founder, Adam O’Neill. “They come from all walks of life, all different backgrounds, but they all come looking for what we offer; that unique blend of high-intensity strength workout with the incredible “yoga” benefits such as balance, flexibility, improved circulation, injury reduction, stress-reduction, and many others.”

So come on and join the other 46 million men who say they are going to try Yoga this year (according to an analysis based on a Yoga Journal study) and check out Brogra on Wednesdays at 6am. Yes, we know it’s early – but another benefit of yoga… it leaves you feeling more energized! And ladies – don’t worry – you’re invited too!

 

 

Nutrition Plan Personal Trainer Devin Knox Follows for Gains

Written by RCSC Writer. Posted in Blog, RCSC News, Wellness Bites

Devin-Knox-1-300x197You’ve probably seen Rock Creek Personal Trainer Devin Knox  training in the gym, either working on his own strength gains, or encouraging others to push their own limits. Have you ever seen him do a heavy squat and wonder, “what does he eat?”

Devin follows an online eating plan created for him by Avatar Nutrition, which focuses on what they call “flexible dieting.” His goal when he began was “maximum muscle gain” and he says that since he started a few months ago, he’s put on nearly 10-pounds.

Flexible dieting is “eating according to your unique macronutrient requirements rather than relying on a wishful thinking and lists of ‘good’ and ‘bad’ food.” In other words, no diet plan fits all, and Avatar Nutrition puts together a custom plan for you, depending on your goals and body composition, focusing on your ideal macronutrient (carbohydrates, protein, and fat) targets. The plan and service is $9.99/ a month.

“The whole concept of flexible dieting and tracking macros just makes perfect sense in terms of long term success,” says Devin, who also recently became an ambassador for Avatar Nutrition. “ It allows you to work in some of your favorite treats when you want to instead of restricting you like other ‘diets’ do. I just feel like it sets you up for sustainability.”

You can read more about the program on the Avatar’s website, and Devin says he would be more than happy to answer any questions!

Purée Juices Available for pick-up at Rock Creek Sports Club

Written by RCSC Writer. Posted in Blog, RCSC News

puree2Is your New Year’s Resolution to add more fruits and veggies into your diet? Good news! Purée Juices now available for pick-up at Rock Creek Sports Club!

Purée is Washington DC area’s only 100% organic, raw vegan, fresh, cold-pressed juice bar. You can find everything from Green Goddess Juices and Ginger Lemon-Aid to Cashew Choco Maca Mylk and Coconut Cream.

Purée also offers signature Cleanse and Detox Packages and Maintenance Plans.

All you have to do is place your order online, and chose Rock Creek Sports Club as your pick-up location, and you’ll be able to pick up your order from the front desk in about 24-hours. PLUS – there’s no delivery fee!

Read more about Purée, and place your order here: http://www.pureejuicebar.com/

Devin Knox and Rock Creek Sports Club are Proud to Be Drug Free!

Written by RCSC Writer. Posted in Blog, RCSC News

Devin-Knox-1-300x197Like any sport, there are competitive weightlifters who —unfortunately — try to gain an edge by using performance enhancement drugs. Often it’s athletes like these that give the sport and its athletes, a bad reputation. However, as RCSC Personal Trainer Devin Knox will tell you, weight lifting and building strength is all about commitment and consistency — not drugs.

Which is why he was excited to find the organization Drug Free Strength where other like-minded athletes  have pledged to keep their training “natural.”  We are now proud to announce that Devin was recently named an ambassador for Drug Free Strength, and Rock Creek Sports Club has been named one of its affiliate gyms!

“The message is important because it’s about creating a level playing field for all,” Devin explains. “Not only in powerlifting, but in all sports. Drug Free Strength promotes achieving goals through hard work ,which is a standard I have lived by my whole life.”

You can read more about Drug Free Strength here: http://www.drugfreestrength.com/

And you follow Devin’s training along on his Instagram account: @KnoxPowerCompany

RCSC Trainer Jean Simmons and Women of the N Street Village Answer the “#Gimmefive Challenge”

Written by RCSC Writer. Posted in Blog, RCSC News

Check out this video below created by RCSC trainer Jean Simons in response to Michelle Obama’s ‪#‎Gimmefive‬ challenge. Some background first  as told by Jean:

I’ve been teaching an exercise class to homeless women at N Street Village for the past five years.

This summer, as part of the fifth anniversary of Let’s Move, Michelle Obama challenged all Americans to “#GimmeFive things they are doing to eat better, be more active, and lead a healthier life.”

Michelle answered her own challenge by releasing this fabulous video of herself bench pressing 35 pound dumbbells, kick boxing and doing some of her other favorite (really difficult) moves.

I showed Michelle’s video to the homeless women in my class and they loved it! They wanted to create a #GimmeFive video of themselves doing five of their favorite exercises from our class. So, using an iPhone, we filmed scenes of them dancing and doing strength training and heard in their own words why exercise matters so much to them.

Please share!

VersaClimber – Now at Rock Creek Sports Club!

Written by RCSC Writer. Posted in Blog, RCSC News

VersaClimberWe are so excited to announce that Rock Creek Sports Club is now home to a VersaClimber!

What’s the big deal? Well, this awesome piece of workout equipment mimics climbing a steep wall, hill, or mountain,  working against gravity, giving you a total body workout while increasing aerobic capacity.

Don’t worry if you think it sounds too tough, because the VersaClimber can be adjusted to for all levels of fitness and age groups, allowing you to walk, jog, step, or sprint vertically at various strides and speeds.

Just check out this video to learn more, and for some tips for getting started. And, as always, we are happy to show you how it works, just ask at the front desk the next time you come in!

fountain

In other exciting news at the gym, tomorrow we will be installing a Filtered Water Bottle Refilling Station! In an effort to be more green, we wanted to provide an alternative to plastic throw-away water bottles and cups.

FUNDRAISER for Footwork: The International Podoconiosis Initiative

Written by RCSC Writer. Posted in Blog, Member Highlights, RCSC News

footphotoPlease join us for a FUNDRAISER on Monday, November 9th 2015 for Footwork: The International Podoconiosis Initiative.

8:30-10:30 am and 5:30-7:30 pm

Meet Wendy Santis, a RCSC member and Executive Director of Footwork, and learn about “podo”.

footphoto2Podoconiosis, “podo”, is a form of elephantiasis or swelling of the lower leg triggered by prolonged exposure to certain minerals in red clay volcanic highland soils. The disease is widespread in more than 15 countries in Africa, Asia and Latin America. Podo is both preventable and treatable. Footwork is active in Ethiopia, Uganda and Cameroon.  Blake Mycoskie, founder of TOMS SHOES, is one of Footwork’s biggest supporters. 

Refreshments will be served. Donations accepted through Footwork’s website, cash or check.

Learn more at www.podo.org
Twitter: @PodoDotOrg
Facebook: www.facebook.com/PodoDotOrg

footworklogo3

Gino, Devin and Ashleigh at USAPL Raw Nationals!

Written by RCSC Writer. Posted in Blog, Member Highlights, RCSC News

powerliftingBest wishes for a successful competition at the 2015 USAPL Raw Nationals to Gino Panamino-Castro, trainer Devin Knox (of Knox Power Company) and Devin’s sister Ashliegh!

Gino lifts tomorrow (Oct. 15), Ashliegh lifts Friday (Oct. 16) and Devin hits the platform Sunday (Oct.18).

Follow the events with this link to live streaming: http://www.bodybuilding.com/fun/usa-powerlifting.html

Teen Yoga is Back!

Written by RCSC Writer. Posted in Blog, RCSC News

TEEN YOGA IS BACK!

October Special: 6 classes for the price of 5!

Sedentary students and active athletes alike–you can benefit from yoga in more ways than you may know. Sundays at 1:30 pm starting Oct. 4, join Ms. Jay for an hour of flexibility training, breathing practices, and learning how to decompress from the stresses of teenage life.

Class card is $45 for the 6 classes—best deal in town! Email mlally@rockcreeksportsclub.com for info. OPEN TO NON-MEMBERS.

Pilates 101

Written by RCSC Writer. Posted in Blog, RCSC News, Wellness Bites

11130067_1000534833298872_6629859736813490760_oWhat comes to mind when you think of Pilates? Here’s a couple of common responses we’ve heard:

“Oh, it’s kind of like yoga right?”

“It’s some sort of exercise that women like.”

“It’s that exercise for dancers, you know, the flexible type.”

Well, let us tell you, it’s not just for women, it’s not yoga, and EVERYONE can benefit from it.

First of all, just the history of Pilates, throws two of the aforementioned misconceptions right out the window. It all began with Joseph Pilates, a former boxer and circus performer who was interred during World War I. During this time he developed a system of exercises for other interred MEN, eventually devising machines for those in need of rehabilitation due to injury or sickness!

So just for women? Nope. Just for the super fit? Nope!

We’ll get to the differences from yoga in a minute, but before we get to that, let’s talk about basics -

 

What IS Pilates?

Pilates focuses on developing a strong core (the deep abdominal muscles along with the muscles closest to the spine) by integrating the trunk, pelvis, and shoulder girdle.

It is based on six principles — centering, concentration, control, precision, breath, and flow. Training develops flexibility, control of breath, body awareness or coordination, good posture and easy graceful movements, elongates and strengthens, improving muscle elasticity and joint mobility.

You may thinking, well this sounds a lot like yoga. Yes, and no. They do definitely compliment one another, and both enhance one’s awareness and the connection between the body and the mind. However, many yoga practices focus on increasing strength and flexibility of the spine and limbs, while Pilates focuses on abdominal strength, then extending through the limbs. There’s actually a number of other differences, enough for it to be an an entire other article. (For further reading check out — What’s the Difference Between Yoga and Pilates?)

Why Pilates is for YOU

LONG-TERM BENEFITS OF PILATES INCLUDE:

  • Less chance of injury
  • Better sports performance
  • Full-body conditioning – including the ankles and feet
  • Better posture
  • Improvements in range of motion
  • Improvements in circulation
  • Decreases in back, neck, and joint pain

Pilates at Rock Creek Sports Club

Rock Creek Sports Club offers a number of ways for you to give Pilates a try. This includes:

  • Small Group Training Pilates Mat Classes: In our Small Group Personal Training classes, clients can enjoy the energy of a group class, but have more one-on-one attention, as class size is limited. Training sessions last 45 minutes to one hour, and are sold in packages of five for $125 or 10 for $220. If space permits, drop-in fee is $27.
  • Pilates Mat Group Exercise: Our Group Exercise class schedule offers numerous Pilates mat classes throughout the week in a larger setting for all Rock Creek Sports Club members Check out the schedule here.
  • Pilates Reformer One-on-One Training: Workouts consist of controlled, flowing movements in tune with the breath, working muscles through a full range of motion. The reformer adds increased resistance to the movement and results in increased muscular endurance, strength, flexibility, and improved posture. Due to the complexity of the machine and the exercises, clients must be with a Pilates Instructor to use the Reformer. More information here.