FORGE YOUR FITNESS PROGRAM
Decided to finally start your health and fitness journey? Have you tried in the past, but lost your way? SOLACE New York’s Forge Your Fitness program is just for you. In addition to 2 months of unlimited classes, you will be assigned a coach to guide you in establishing fundamental habits for leading a healthy life. This will include body composition testing, lifestyle counseling (nutrition, sleep, stress), meet-ups with your fellow program participants and, at the end of the program, a written action plan to carry you into the future.
The Forge Your Fitness program happens once a year in early January. Sign-ups go live every December and can be found on the main page of our website.
30 Minute Skill Session: Improve your weakness with a 30 minute skill session with select coaches. Days and times vary depending on coaching availability. $80 per session or $75 per session if you purchase a 5 pack.
Body – The single most important thing a human can do for their health is exercise regularly. Therefore, a fit BODY is a healthy BODY, and a healthy body leads to a healthy mind and spirit. BODY is a fitness methodology based on the core principles of CrossFit, HIIT, and traditional Strength and Conditioning programs. Body is designed for anyone seeking self-improvement, whatever that means to YOU. Classes are team-oriented to develop social connections, build a passionate fitness community, and encourage participants to push harder than they would on their own. You only have one BODY and each day is an opportunity to improve. No CrossFit experience required.
CrossFit – CrossFit is constantly varied functional movements performed at high intensity. All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more. A minimum of 6 months CrossFit experience required for drop-ins or new members unless they first take our CrossFit Foundations course.
Build – Build classes combine strength and hypertrophy (size) training through daily programming that is constantly varied. These classes have no prerequisite and are perfect for individuals who want to periodically supplement their other training with some added strength work.
CoreStrong Recovery – Drawing from a variety of methods, with Core spends 30 minutes focusing on your abs and surrounding muscles, assessing them in a deeper, more specific way. Build an inner strength to support your workouts and daily life.
Flow Into Strong – The first class that blends both yoga and strength training seamlessly throughout an hour to create a cohesive and effective workout. It’s a 50 minute class designed for all levels focusing on moving mindfully, understanding your limits, and then pushing past them. Flow Into Strong will help you understand both the yin and yang, the soft and the fire, of your body while at the same time delivering a great workout. No shoes required.
SculptStrong –Full-body workout focusing on intensity, constant movement, and a deep muscle burn. Class focuses on stabilizer muscles/core with high reps, light weight/resistance. No shoes required.
YogaFlow -This class increases mobility while focusing on breath, constant movement, dynamic flow, while using gymnastic methods. No shoes required. Mats provided.
Our CrossFit Foundations program is a personalized introduction to your new fitness team and tools. Together we will discuss your health objectives and design a tailored yet realistic path to achieving those goals by leveraging the Coaching, programs and offerings available.
After five one-on-one sessions with a Coach you will be confident in your understanding of all Solace has to offer and ready to jump head-first into life changing results. This program is designed to ensure that your transition into membership is both enjoyable and seamless.
Strength Intensive – The SOLACE Strength Intensive is a 2-week course that takes place between our regular strength cycles. The Intensive is designed for beginners to give them in-depth instruction and practice using a variety of lifts that will be found in Solace’s Strength cycles and CrossFit classes. This Intensive is also designed for those who might not be new to lifting, but want to become more successful in strength training by deepening their understanding and execution of the lifts. Both Starting Strength and CrossFit lifting styles will be taught in this intensive, giving each participant a comprehensive foundation for building their fitness. For more information on the SOLACE Strength Intensive, click HERE.
Novice Strong Cycle – The 8-week Novice Strong Cycle is designed to yield the largest strength increases possible by using the Starting Strength Linear Progression (SSLP). Strength will be increased through individualized programming of the classic barbell lifts: Squat, Press, Deadlift, Bench Press, Chin-Ups, and Power Clean (if appropriate). Each cycle will culminate in a CrossFit Total event, giving you the chance to test your newly developed strength in a fun and supportive competition/meet style atmosphere, with your fellow cycle-mates cheering you on. Note the SOLACE Strength Intensive (see above) is a prerequisite for this cycle. For more information on our Novice Strong cycle, click HERE.
Intermediate Strong Cycle – The 8-week Intermediate Strong Cycle combines Starting Strength method of strength training and body building/physique training over a 4-day split. This cycle is designed for those who have exhausted their novice gains in our Strong Cycles and who now require more training complexity. Those who have not taken a Strong Cycle can also take this cycle if they would like to conduct this type of hybrid training with more bodybuilding. Training days for the Intermediate Strong Cycle will be Monday, Tuesday, Thursday, and Friday. Mondays and Fridays will consist of in-person coaching. Tuesdays and Thursdays will consist of remote coaching. Note the SOLACE Strength Intensive (see above) is a prerequisite for this cycle. For more information on our Intermediate Strong Cycle, click HERE.
Build Cycle – A new and improved Build Cycle is in the works and slated to start in April of 2019!
Email firstname.lastname@example.org to learn more
Solace Weightlifting Intensive – The Solace Weightlifting Intensive is a 2-week course that takes place between our regular Weightlifting Cycles. The intensive is designed to give beginners in-depth instruction and practice in the Snatch and Clean & Jerk. The Intensive is also designed for more experienced lifters that want to deepen their understanding of weightlifting fundamentals. In addition to the 3 main Olympic lifts, the intensive will cover weightlifting specific warm-ups, mobility, gear, and the main accessory movements found in the weightlifting cycle: the Front Squat, Overhead Squat, Snatch Pull, Clean Pull, Deadlift, and Push Press. Email email@example.com to learn more.
Solace Weightlifting Cycle – The Solace Weightlifting Cycle is a 3 day per week small group training program focused primarily on improving weightlifting technique in the Snatch, Clean and Jerk and secondarily on the Front, Back and Overhead Squat, barbell cycling and barbell conditioning. Athletes can expect to finish the cycle lifting heavier weights (PRs) , lifting lighter weights more efficiently (better WOD scores), see improvements to explosive power, increased strength in all squats and expect to develop mental strategies for approaching workouts and movements generally. Email firstname.lastname@example.org to learn more.
Ring Muscle-Up Cycle: The 5-week Ring Muscle-Up cycle will focus on both strict and kipping action. The cycle will be open to athletes of all levels with scaling options available no matter what the starting point. The goal will be to gain a greater understanding of proper progression and technique for strict muscle up and how to apply strict action to more advanced movements. Each athlete will be given a written breakdown of the entire cycle once completed.
The next cycle runs Tues, Thur, and Sat at 1pm from January 2nd to February 5th. The cost is $400 for the first 5 people to sign-up and $500 for everyone else. To sign up email email@example.com.
Handstand Cycle: The 5-week Handstand cycle will focus on building a well-rounded handstand with drills focusing on Strength, Position, and Stability. The cycle will be open to athletes of all levels with scaling options available no matter what the starting point. The objective of the cycle will be to give athletes a better understanding of individual strengths and weaknesses and offer the tools to be able to improve deficiencies. By the end of the cycle, all athletes will have an expanded understanding of handstand methods and will be much more confident when inverted.
Handstand Holds (with & without wall)
Strict handstand push-ups
Handstand walking and more challenging obstacles
Core strengthening sequences
Wrist & shoulder mobility and strength drills