Franco’s Hwy. 22, Mandeville Schedule

HIIT is a high intensity blend of cardio/strength moves in interval-style training to key metabolic gains. Some moves can be modified for ability levels.

Sprint is a 30-minute HIIT cycle class.

This is a traditional yoga flow.

BODYATTACK is the high-energy interval training class that blends athletic aerobic movements with strength and stabilization exercises, sports-inspired cardio.

INTERMEDIATE YOGA-- designed for all levels to be able to successfully complete class with options. Explore a wider variety of poses with a deeper understanding of the relationship between breath and movement.

SPINNING – Experience high intensity cardio zones and endurance strength work, pedal through hill climbs, sprints, and many other challenging drills to gain power and cardio strength, perfect for all fitness levels. *CG Instructor Beat: Our signature spinning classes combine all the elements you love about spinning, high intensity cardio zones with dynamic moves driven to heart racing music your instructors love. Everything from Top 40 to Hip-hop, you might even find a country or classic rock song! Find an instructor and a style you like and ride the beat! Beginner Friendly.

SPINNING – Experience high intensity cardio zones and endurance strength work, pedal through hill climbs, sprints, and many other challenging drills to gain power and cardio strength, perfect for all fitness levels. *Hip Hop: HI energy fun combined with intense cardio spinning all to a hip-hop dance beat!

uesday 9– 10:30am All players with experience playing matches, this is your clinic! Work on all facets of your game, including court positioning, point strategy, stroke production, and match play. Get on-court coaching from our experienced pros. 6:1 player to pro ratio will be implemented for this clinic. $30 per person (Franco’s members) Registration requested in advance with a 24-hr cancellation policy. Drop In’s are welcomed. Registration ONLINE via the Franco’s App or your membership portal. Non-member fee: $15/person added to the class fee

BODYPUMP is hailed as The Fastest Way In The Universe To Get In Shape. BODYPUMP is a strength and endurance training class where muscle and music collide! Low on complexity but high in fun, BODYPUMP has all of the benefits of traditional weight training combined with time efficiency and predictability. EVERY BODY is successful in BODYPUMP. Suitable for just about “EVERY BODY.”

Small group equipment classes on the Reformer, Tower and Chair. If you have no prior Pilates equipment experience, please take a 30 minute intro class first. 12 hour cancellation policy

One hour cycle class.

BODYPUMP is a strength and endurance training class where muscle and music collide! Low on complexity but high in fun, BODYPUMP has all of the benefits of traditional weight training combined with time efficiency and predictability. EVERY BODY is successful in BODYPUMP. Suitable for just about “EVERY BODY.”

Body Combat is a mixed martial arts inspired, 60 minute cardio workout that can be modified according to ability level.

A Hyrox-style workout mimics the fitness race: you alternate 1km runs with 8 functional strength stations, repeating the cycle eight times for a total of 8km running and 8 workouts, testing endurance and strength with exercises like Sled Pushes, Ski Erg, Burpee Broad Jumps, and Wall Balls. Training involves building cardio/running stamina and practicing those specific strength moves to transition efficiently and finish strong, making it accessible yet challenging for various fitness levels.

BODYCOMBAT is the empowering cardio workout where you are totally unleashed. This fiercely energetic program is inspired by martial arts and draws from a wide array of disciplines such as Karate, boxing, Taekwondo, Tai Chi and Muay Thai. Supported by driving music and powerful role model instructors strike, punch, kick and kata your way through calories to superior cardio fitness.

Traditional Pilates mat class.Format may vary depending on instructor.

Tuesday, 6:30 - 8:00pm Saturday, 10:30 - 12:00pm 1.5 hour clinic, $30 New to tennis? This is the perfect clinic for you! Meet new people and learn the fundamentals of the game to become the strongest player you can be. See you on the court! 6:1 player to pro ratio will be implemented for this clinic. Registration ONLINE via the Franco’s App or your membership portal Guest: $15/person added to the class fee

Les Mils Choreographed Martial Arts based cardio class

SPINERGY–High energy cardio spin and high-rep strength training using hand weights for the upper body packed into one energetic workout!

One hour cycle class.

BODYPUMP Technique - meet one-on-one with an instructor to improve your technique before class.

Small group equipment classes on the Reformer, Tower and chair. If you have no prior Pilates equipment experience, please take a 30 minute intro class first. 12 hour cancellation policy

BODYPUMP HEAVY™ slower tempos, lower repetitions, and heavier weights than traditional BODYPUMP focusing on building muscle and increasing strength.

YOGA FOR ATHLETES-- combines intermediate yoga flow and core work as well as strengthening/stretching/flexibility and breathing techniques to help keep athletic bodies balanced and strong.

SPINNING – Experience high intensity cardio zones and endurance strength work, pedal through hill climbs, sprints, and many other challenging drills to gain power and cardio strength, perfect for all fitness levels. *Hip Hop: HI energy fun combined with intense cardio spinning all to a hip-hop dance beat!

Body Combat is a mixed martial arts inspired, 60-minute cardio class. The class can be modified for various ability levels.

BODYPUMP is a strength and endurance training class where muscle and music collide! Low on complexity but high in fun, BODYPUMP has all of the benefits of traditional weight training combined with time efficiency and predictability. EVERY BODY is successful in BODYPUMP. Suitable for just about “EVERY BODY.”

Traditional Yoga class

Body combat is a 60-minute cardio workout inspired by mixed martial arts. Modifications are available for all fitness levels.

More gentle yoga involving stretching

Intermediate level low impact aerobic class using a Pilates jump board. Please take a 30 minute intro class first if you have no prior equipment experience. 12 hours Cancellation policy

CORE & MORE- functional strength training workout to hit every major muscle group in 30 minutes to make you stronger!

This is an in-the-water class held outside in the pool!

BODYCOMBAT is the empowering cardio workout where you are totally unleashed. This fiercely energetic program is inspired by martial arts and draws from a wide array of disciplines such as Karate, boxing, Taekwondo, Tai Chi and Muay Thai. Supported by driving music and powerful role model instructors strike, punch, kick and kata your way through calories to superior cardio fitness.

Les Mills TONE : is a 30 or 45 minute mix of cardio, core and functional strength training using resistance bands and weight plates. Designed for athleticism and longevity. TONE offers a wide variety of options accommodating all fitness levels ensuring everyone leaves feeling successful.

SPINERGY–High energy cardio spin and high-rep strength training using hand weights for the upper body packed into one energetic workout!

This strength class prioritizes compound movements and steady strength training.Build a powerful body through your instructor's signature workout focusing on muscle definition and long term strength to build lean muscle and keep your metabolism burning calories all day.

AQUA AEROBICS-(for CG Plus+ Members only) Tone and sculpt your body with no impact to your joints. Increase bone density and correct body posture. Aqua Aerobics can be as challenging as you want it to be. This popular workout is a blend of balance, cardio, flexibility, resistance, and incorporates resistance tools such as noodles, kick boards, and resistance paddles.

AQUA ZUMBA - Tone and sculpt your body with no impact to your joints. Increase bone density and correct body posture. Aqua Aerobics can be as challenging as you want it to be. This popular workout is a blend of balance, cardio, flexibility, resistance, and incorporates resistance tools such as noodles, kick boards with Zumba-inspired music fun.

Small group equipment classes on the Reformer, Tower and Chair. If you have no prior Pilates equipment experience, please take a 30 minute intro class first. 12 hour cancellation policy

SOULFusion - a creative blend of PiYo moves, yoga inspired flows, short cardio bursts, balance sequences and strength training with optional weights all set to crazy FUN music!

The ultimate strength and cardio hybrid.Driven by your instructor's unique signature style, this freestyle conditioning class will keep you in a perfect heart rate zone through dynamic cardio movements and functional strength training. You will build lean muscle and maximize calorie burn in a complete, expert-led wellness experience.

YOGA-LATIS - a fusion of Yoga & Pilates exercises to strengthen and tone the entire body. Core exercises are emphasized with yoga stretch and release.

BODYPUMP is hailed as The Fastest Way In The Universe To Get In Shape. BODYPUMP is a strength and endurance training class where muscle and music collide! Low on complexity but high in fun, BODYPUMP has all of the benefits of traditional weight training combined with time efficiency and predictability. EVERY BODY is successful in BODYPUMP. Suitable for just about “EVERY BODY.”

LES MILLS CORE - an intense 30 or 45 minute core-training workout designed to tighten and tone your midsection in the shortest amount of time possible. The class utilizes your body weight, free weights, and resistance tubing to challenge your balance, coordination and improve your functional strength.

CG BARRE - Highly effective sequencing of toning and resistance exercises with emphasis on the core, arms, glutes and thighs using the ballet bar and light weights and various props

DANCE FIT FUSION - Combination of dance fitness, strength & toning, line & hip-hop dancing with high and low cardio options all set to music of different genres. Open to all fitness levels.

Small group equipment classes on the Reformer, Tower and chair. If you have no prior Pilates equipment experience, please take a 30 minute intro class first. 12 hour cancellation policy

LES MILLS CORE - an intense 30 or 45 minute core-training workout designed to tighten and tone your midsection in the shortest amount of time possible. The class utilizes your body weight, free weights, and resistance tubing to challenge your balance, coordination and improve your functional strength.

FLEXERCISE- designed for all skill levels using movements to maintain or enhance strength, flexibility, coordination and balance while standing and seated. Exercises using hand weights, balls, rhythm sticks and resistance bands all set to fun music!

ACTIVE YOGA-- For beginners wanting to learn the basic techniques of yoga and incorporate strength, balance and flexibility in their fitness regime. Includes hands-on instruction in standard poses (asana), breathing (pranayama), and meditation methods.

Traditional Pilates mat class.Format may vary depending on instructor.

Group Exercise Class popular with the mature population.Cardio and weights, also balls and bands. Usually done seated in a chair, but can be done standing also.

ZUMBA GOLD - a low impact modified Zumba class for active older adults with super fun moves at a lower intensity. Easy-to-follow choreography that focuses on balance, range of motion and coordination. 30 minutes of Zumba followed by 15 minutes of toning work.

SILVER SNEAKERS - Exercises for everyday life activities! Starting in a chair and moving to standing, this class is great for seniors, deconditioned beginners, or people with physical challenges.

Small group equipment class incorporating foam rollers and trigger point balls for a full body stretch. Suitable for beginners. 12 hour cancellation policy

BEGINNER LINE DANCING– A fun way to get fit! Learn the latest line dances while you get fit! New to Line Dancing? This class is for everyone!

Les Mils 30 minute program focusing on core and glute strength

Small group equipment classes on the Reformer, Tower and Chair. If you have no prior Pilates equipment experience, please take a 30 minute intro class first. 12 hour Cancellation policy

BODYPUMP is hailed as The Fastest Way In The Universe To Get In Shape. BODYPUMP is a strength and endurance training class where muscle and music collide! Low on complexity but high in fun, BODYPUMP has all of the benefits of traditional weight training combined with time efficiency and predictability. EVERY BODY is successful in BODYPUMP. Suitable for just about “EVERY BODY.”

Da GROOVE - Get your GROOVE on in this one of a kind hour long dance party of cardio hip hop dance fitness. Young, old, brand new, a pro - this is the class for everyone! Fun dance moves with easy to follow choreography will get your body movin, calories burnin and leave you feeling like a dance superstar!

Body Pump is a 60-minute strength workout for any ability levels.

SPINNING – Experience high intensity cardio zones and endurance strength work, pedal through hill climbs, sprints, and many other challenging drills to gain power and cardio strength, perfect for all fitness levels. *CG Instructor Beat: Our signature spinning classes combine all the elements you love about spinning, high intensity cardio zones with dynamic moves driven to heart racing music your instructors love. Everything from Top 40 to Hip-hop, you might even find a country or classic rock song! Find an instructor and a style you like and ride the beat! Beginner Friendly.

Fire up your core, wake up your glutes, then stretch it out! A balanced blend of core and glute strengthening paired with intentional stretching to support better movement, stability, and everyday function. Plus, you can look better in your leggings! This great for beginners -- All levels welcome.

One hour cycle class.

Les Mills TONE: is a 45 minute mix of cardio, core and functional strength training using resistance bands and weight plates. Designed for athleticism and longevity. TONE offers a wide variety of options accomodating all fitness levels ensuring everyone leaves feeling successful.

BODYPUMP is hailed as The Fastest Way In The Universe To Get In Shape. BODYPUMP is a strength and endurance training class where muscle and music collide! Low on complexity but high in fun, BODYPUMP has all of the benefits of traditional weight training combined with time efficiency and predictability. EVERY BODY is successful in BODYPUMP. Suitable for just about “EVERY BODY.”

Anyone with playing experience can come out to play! Work on strategy, stroke productions and point play. Member price $30 for 90 minutes. Non-members pay an additional $15.

Body Combat is a mixed martial inspired 60-minute cardio workout. Modifications for ability levels are available.

A Hyrox-style workout mimics the fitness race: you alternate 1km runs with 8 functional strength stations, repeating the cycle eight times for a total of 8km running and 8 workouts, testing endurance and strength with exercises like Sled Pushes, Ski Erg, Burpee Broad Jumps, and Wall Balls. Training involves building cardio/running stamina and practicing those specific strength moves to transition efficiently and finish strong, making it accessible yet challenging for various fitness levels.

AQUA AEROBICS-(for CG Plus+ members only).Tone and sculpt your body with no impact to your joints. Increase bone density and correct body posture. Aqua Aerobics can be as challenging as you want it to be. This popular workout is a blend of balance, cardio, flexibility, resistance, and incorporates resistance tools such as noodles, kick boards, and resistance paddles.

SPINNING – Experience high intensity cardio zones and endurance strength work, pedal through hill climbs, sprints, and many other challenging drills to gain power and cardio strength, perfect for all fitness levels. *CG Instructor Beat: Our signature spinning classes combine all the elements you love about spinning, high intensity cardio zones with dynamic moves driven to heart racing music your instructors love. Everything from Top 40 to Hip-hop, you might even find a country or classic rock song! Find an instructor and a style you like and ride the beat! Beginner Friendly.

A Hyrox-style workout mimics the fitness race: you alternate 1km runs with 8 functional strength stations, repeating the cycle eight times for a total of 8km running and 8 workouts, testing endurance and strength with exercises like Sled Pushes, Ski Erg, Burpee Broad Jumps, and Wall Balls. Training involves building cardio/running stamina and practicing those specific strength moves to transition efficiently and finish strong, making it accessible yet challenging for various fitness levels.

30 minute high intensity cycle class

Hour long fun dance class Variety of music

Small group equipment classes on the Reformer, Tower and Chair. If you have no prior Pilates equipment experience, please take a 30 minute intro class first. 12 hour Cancellation policy

More gentle yoga involving stretching

This is an in-the-water class held outside in the pool!

BODYSTEP - super fun high energy cardio workout combined with strength & conditioning work to tone the legs and glutes, options for all levels.

HIIT is a high intensity blend of cardio/strength moves in interval-style training to key metabolic gains. Some moves can be modified for ability levels.

INTERMEDIATE YOGA-- designed for all levels to be able to successfully complete class with options. Explore a wider variety of poses with a deeper understanding of the relationship between breath and movement.

INTERMEDIATE YOGA-- designed for all levels to be able to successfully complete class with options. Explore a wider variety of poses with a deeper understanding of the relationship between breath and movement.

Introduction to Pickleball Clinic Tuesday 8:30 am Free 30 minute Intro Beginner Pickleball Clinic 1st class is Free for Members Register on the CG APP Class is 30 minutes Demo Paddles Available provided by Selkirk Lessons taught by Coach Bill william@crossgatesclub.com

SPINNING – Experience high intensity cardio zones and endurance strength work, pedal through hill climbs, sprints, and many other challenging drills to gain power and cardio strength, perfect for all fitness levels. *Interval: 60 Mins of peaks and recoveries to maximize your time and efforts. These drills incorporate speed, tempo, timing and rhythm with the training goal of recovering quickly after work efforts.Beginner Friendly.

AQUA AEROBICS-Tone and sculpt your body with no impact to your joints. Increase bone density and correct body posture. Aqua Aerobics can be as challenging as you want it to be. This popular workout is a blend of balance, cardio, flexibility, resistance, and incorporates resistance tools such as noodles, kick boards, and resistance paddles.

AQUA AEROBICS-(for CG Plus+ Members only) Tone and sculpt your body with no impact to your joints. Increase bone density and correct body posture. Aqua Aerobics can be as challenging as you want it to be. This popular workout is a blend of balance, cardio, flexibility, resistance, and incorporates resistance tools such as noodles, kick boards, and resistance paddles.

Pickleball Beginner / Intermediate Clinic Tuesday 9:15 am Indoors Register on CG APP Learn how to play pickleball or work on improving your pickleball game with drills that will help your swing, footwork and court movement. Class is catered each lesson to students abilities. Fee $17 member/$25 non-member Class is one hour unless only 1 student shows then class we be reduced to 45 minutes Demo Selkirk Paddles Are made Available Contact Coach Bill with any questions 858-375-3641 william@crossgatesclub.com

Small group equipment classes on the Reformer, Tower and Chair. If you have no prior Pilates equipment experience, please take a 30 minute intro class first. 12 hours Cancellation policy

ZUMBA – Dance your way to a "fitter" you! with exciting and unique Latin moves and rhythms. Come experience Zumba - you'll love it!

One hour cycle class.

Fun one hour class doing easy to do dance moves, with fun music. sometimes weights are included.

BARRE - Highly effective sequencing of toning and resistance exercises with emphasis on the core, arms, glutes and thighs using the ballet bar and light weights and various props.

LES MILLS CORE - an intense 30 or 45 minute core-training workout designed to tighten and tone your midsection in the shortest amount of time possible. The class utilizes your body weight, free weights, and resistance tubing to challenge your balance, coordination and improve your functional strength.

The ultimate strength and cardio hybrid.Driven by your instructor's unique signature style, this freestyle conditioning class will keep you in a perfect heart rate zone through dynamic cardio movements and functional strength training. You will build lean muscle and maximize calorie burn in a complete, expert-led wellness experience.

BODYPUMP HEAVY™ slower tempos, lower repetitions, and heavier weights than traditional BODYPUMP focusing on building muscle and increasing strength.

A Hyrox-style workout mimics the fitness race: you alternate 1km runs with 8 functional strength stations, repeating the cycle eight times for a total of 8km running and 8 workouts, testing endurance and strength with exercises like Sled Pushes, Ski Erg, Burpee Broad Jumps, and Wall Balls. Training involves building cardio/running stamina and practicing those specific strength moves to transition efficiently and finish strong, making it accessible yet challenging for various fitness levels.

Small group equipment classes on the Reformer, Tower and chair. If you have no prior Pilates equipment experience, please take a 30 minute intro class first. 12 hour cancellation policy

PILATES- is a method of exercise that consists of low-impact flexibility, muscular strength and endurance movements to improve your proper postural alignment, core strength and muscle balance.

DANCE GOLD-- a low impact high energy dance class for active adults focusing on music from the ‘50’s, ‘60’s and ‘70’s.

Les Mils 30 minute program focusing on core and glute strength

ACTIVE YOGA-- For beginners wanting to learn the basic techniques of yoga and incorporate strength, balance and flexibility in their fitness regime. Includes hands-on instruction in standard poses (asana), breathing (pranayama), and meditation methods.

Traditional Yoga Format may vary depending on instructor

ZUMBA GOLD - a low impact modified Zumba class for active older adults with super fun moves at a lower intensity. Easy-to-follow choreography that focuses on balance, range of motion and coordination. 30 minutes of Zumba followed by 15 minutes of toning work.

Beginner friendly class.Basic Tai Chi moves in a class format

Body Pump is a 60-minute full body strength class, choreographed to fun music to give a great weight workout!

This class is for individuals that are completely new to Pilates but would like to learn how to use the Reformers safely before joining a class.

SILVER SNEAKERS - Exercises for everyday life activities! Starting in a chair and moving to standing, this class is great for seniors, deconditioned beginners, or people with physical challenges.

INTERMEDIATE LINE DANCING - Improver/Intermediate dance choreography for a fun cardio challenge. Learn a new dance every month!

This strength class prioritizes compound movements and steady strength training.Build a powerful body through your instructor's signature workout focusing on muscle definition and long term strength to build lean muscle and keep your metabolism burning calories all day.

Youth Pickleball Tuesday 5:00 pm -5:30 pm Outdoor Courts Ages 7 & up -Space Limited Learn how to play pickleball learning the game with drills that will help your child properly swing plus learn footwork and court movement. Fee $15 Member/$30 non-Member Register on the CG App Demo Selkirk Paddles Are made Available Contact Coach Bill with any questions william@crossgatesclub.com

BODYPUMP is a strength and endurance training class where muscle and music collide! Low on complexity but high in fun, BODYPUMP has all of the benefits of traditional weight training combined with time efficiency and predictability. EVERY BODY is successful in BODYPUMP. Suitable for just about “EVERY BODY.”

LES MILLS CORE - an intense 30 or 45 minute core-training workout designed to tighten and tone your midsection in the shortest amount of time possible. The class utilizes your body weight, free weights, and resistance tubing to challenge your balance, coordination and improve your functional strength.

HIIT is a 30-minute high intensity interval class to key metabolic training.

Pickleball Free Introduction Tuesday 5:30PM Summer Schedule Free 30 minute Intro Beginner Pickleball Clinic Tuesday 5:30PM outside weather permitting. 1st class is Free for Members Class is only 30 minutes Demo Paddles Available provided by Selkirk Lessons taught by Coach Bill william@crossgatesclub.com

This 60-minute yoga class focuses on deep stretching and precise body alignment through traditional poses, complemented by occasional fascia release techniques for enhanced flexity and balance.

BODYCOMBAT is the empowering cardio workout where you are totally unleashed. This fiercely energetic program is inspired by martial arts and draws from a wide array of disciplines such as Karate, boxing, Taekwondo, Tai Chi and Muay Thai. Supported by driving music and powerful role model instructors strike, punch, kick and kata your way through calories to superior cardio fitness.

ACTIVE YOGA-- For beginners wanting to learn the basic techniques of yoga and incorporate strength, balance and flexibility in their fitness regime. Includes hands-on instruction in standard poses (asana), breathing (pranayama), and meditation methods.

CG PILATES- is a method of exercise that consists of low-impact flexibility, muscular strength and endurance movements to improve your proper postural alignment, core strength and muscle balance.

Pickleball Beginner / Intermediate Clinic Tuesdays 6pm -7:00pm Outdoors Learn how to play pickleball or work on improving your pickleball game with drills that will help your swing, footwork and court movement. Class is catered each lesson to students abilities. Fee $17 member/$25 non-member Class is one hour unless only 1 student shows then class we be reduced to 45 minutes Demo Selkirk Paddles Are made Available Contact Coach Bill with any questions william@crossgatesclub.com

SPINNING – Experience high intensity cardio zones and endurance strength work, pedal through hill climbs, sprints, and many other challenging drills to gain power and cardio strength, perfect for all fitness levels. *Hip Hop: HI energy fun combined with intense cardio spinning all to a hip-hop dance beat!

Sprint is a 30-minute HIIT-based cycle class.

BODYATTACK EXPRESS is a 45 min. high-energy interval training class that blends athletic aerobic movements with strength and stabilization exercises, sports-inspired cardio.

uesday 9– 10:30am All players with experience playing matches, this is your clinic! Work on all facets of your game, including court positioning, point strategy, stroke production, and match play. Get on-court coaching from our experienced pros. 6:1 player to pro ratio will be implemented for this clinic. $30 per person (Franco’s members) Registration requested in advance with a 24-hr cancellation policy. Drop In’s are welcomed. Registration ONLINE via the Franco’s App or your membership portal. Non-member fee: $15/person added to the class fee

Tuesday, 6:30 - 8:00pm Saturday, 10:30 - 12:00pm 1.5 hour clinic, $30 New to tennis? This is the perfect clinic for you! Meet new people and learn the fundamentals of the game to become the strongest player you can be. See you on the court! 6:1 player to pro ratio will be implemented for this clinic. Registration ONLINE via the Franco’s App or your membership portal Guest: $15/person added to the class fee

PiYO - Inspired by Pilates and yoga, PiYo cranks up the pace and the fun for a pulse-pounding, calorie-crushing workout that defines every inch of your body. Low impact yet high intensity.

Body Combat is a mixed martial arts inspired, 60-minute cardio class. The class can be modified for various ability levels.

INTERMEDIATE YOGA-- designed for all levels to be able to successfully complete class with options. Explore a wider variety of poses with a deeper understanding of the relationship between breath and movement.

Small group equipment classes on the Reformer, Tower and Chair. If you have no prior Pilates equipment experience, please take a 30 minute intro class first. 12 hour Cancellation policy

STEP CHALLENGE - This 1-hour class is designed to be challenging and fun for a great workout! Step is a timeless way to burn calories moving through blocks of choreography for the seasoned stepper.

This is an in-the-water class held outside in the pool!

CG BARRE - Highly effective sequencing of toning and resistance exercises with emphasis on the core, arms, glutes and thighs using the ballet bar and light weights and various props

SPINNING – Experience high intensity cardio zones and endurance strength work, pedal through hill climbs, sprints, and many other challenging drills to gain power and cardio strength, perfect for all fitness levels. *CG Instructor Beat: Our signature spinning classes combine all the elements you love about spinning, high intensity cardio zones with dynamic moves driven to heart racing music your instructors love. Everything from Top 40 to Hip-hop, you might even find a country or classic rock song! Find an instructor and a style you like and ride the beat! Beginner Friendly.

This strength class prioritizes compound movements and steady strength training.Build a powerful body through your instructor's signature workout focusing on muscle definition and long term strength to build lean muscle and keep your metabolism burning calories all day.

More gentle yoga involving stretching

Ladies 3.0+/ B Team Practice Wednesday 9 - 10:30am $30, 1 ½ hour clinic Calling all League players! This practice clinic is designed for you to practice your real-life match situations. Practice the day before your league match with your regular or new partner and be prepared for your next match. Every team practice will be designed to troubleshoot your previous league match performance. Registration requested in advance 24-hr cancellation policy Members register ONLINE via the Franco’s App or your membership portal Non-Members pay additional $15/person on all clinics

AQUA AEROBICS-(for CG Plus+ Members only) Tone and sculpt your body with no impact to your joints. Increase bone density and correct body posture. Aqua Aerobics can be as challenging as you want it to be. This popular workout is a blend of balance, cardio, flexibility, resistance, and incorporates resistance tools such as noodles, kick boards, and resistance paddles.

AQUA AEROBICS-Tone and sculpt your body with no impact to your joints. Increase bone density and correct body posture. Aqua Aerobics can be as challenging as you want it to be. This popular workout is a blend of balance, cardio, flexibility, resistance, and incorporates resistance tools such as noodles, kick boards, and resistance paddles.

BODYCOMBAT is the empowering cardio workout where you are totally unleashed. This fiercely energetic program is inspired by martial arts and draws from a wide array of disciplines such as Karate, boxing, Taekwondo, Tai Chi and Muay Thai. Supported by driving music and powerful role model instructors strike, punch, kick and kata your way through calories to superior cardio fitness.

Small group equipment classes on the Reformer, Tower and Chair. If you have no prior Pilates equipment experience, please take a 30 minute intro class first. 12 hour cancellation policy

One hour cycle class.

ZUMBA TONING - Zumba dance party using lightweight maraca-style Toning Sticks to enhance sense of rhythm and coordination while toning arms, core and lower body followed by 15 minutes of stretching.

CORE & MORE- functional strength training workout to hit every major muscle group in 30 minutes to make you stronger!

Body Combat is a mixed martial arts inspired, 60-minute cardio class with modifications for ability levels.

SOULFusion - a creative blend of PiYo moves, yoga inspired flows, short cardio bursts, balance sequences and strength training with optional weights all set to crazy FUN music!

BODYPUMP is a strength and endurance training class where muscle and music collide! Low on complexity but high in fun, BODYPUMP has all of the benefits of traditional weight training combined with time efficiency and predictability. EVERY BODY is successful in BODYPUMP. Suitable for just about “EVERY BODY.”

INTERMEDIATE YOGA-- designed for all levels to be able to successfully complete class with options. Explore a wider variety of poses with a deeper understanding of the relationship between breath and movement.

Traditional Pilates mat class.Format may vary depending on instructor.

Small Group equipment class incorporating foam rollers and trigger point balls for a full body stretch. Suitable for beginners. 12 hour cancellation policy

FLEXERCISE- designed for all skill levels using movements to maintain or enhance strength, flexibility, coordination and balance while standing and seated. Exercises using hand weights, balls, rhythm sticks and resistance bands all set to fun music!

ACTIVE YOGA-- For beginners wanting to learn the basic techniques of yoga and incorporate strength, balance and flexibility in their fitness regime. Includes hands-on instruction in standard poses (asana), breathing (pranayama), and meditation methods.

This class is for individuals that are completely new to Pilates but would like to learn how to use the Reformers safely before joining a class.

Group Exercise Class popular with the mature population.Cardio and weights, also balls and bands. Usually done seated in a chair, but can be done standing also.

Traditional Yoga Format may vary depending on instructor

FLEXERCISE- designed for all skill levels using movements to maintain or enhance strength, flexibility, coordination and balance while standing and seated. Exercises using hand weights, balls, rhythm sticks and resistance bands all set to fun music!

SILVER SNEAKERS - Exercises for everyday life activities! Starting in a chair and moving to standing, this class is great for seniors, deconditioned beginners, or people with physical challenges.

BEGINNER LINE DANCING– A fun way to get fit! Learn the latest line dances while you get fit! New to Line Dancing? This class is for everyone!

This class is for individuals that are completely new to Pilates but would like to learn how to use the Reformers safely before joining a class.

LES MILLS CORE - an intense 30 or 45 minute core-training workout designed to tighten and tone your midsection in the shortest amount of time possible. The class utilizes your body weight, free weights, and resistance tubing to challenge your balance, coordination and improve your functional strength.

Small group equipment classes on the Reformer, Tower and Chair. If you have no prior Pilates equipment experience, please take a 30 minute intro class first. 12 hour Cancellation policy

Les Mils Strength Training Class.Full body workout using heavy weight,less reps.

BODYSTEP - 30 Minutes of super fun high energy cardio workout combined with strength & conditioning work to tone the legs and glutes, options for all levels.

Da GROOVE - Get your GROOVE on in this one of a kind hour long dance party of cardio hip hop dance fitness. Young, old, brand new, a pro - this is the class for everyone! Fun dance moves with easy to follow choreography will get your body movin, calories burnin and leave you feeling like a dance superstar!

SPINNING – Experience high intensity cardio zones and endurance strength work, pedal through hill climbs, sprints, and many other challenging drills to gain power and cardio strength, perfect for all fitness levels. *Hip Hop: HI energy fun combined with intense cardio spinning all to a hip-hop dance beat!

ACTIVE YOGA-- For beginners wanting to learn the basic techniques of yoga and incorporate strength, balance and flexibility in their fitness regime. Includes hands-on instruction in standard poses (asana), breathing (pranayama), and meditation methods.

CG BARRE - Highly effective sequencing of toning and resistance exercises with emphasis on the core, arms, glutes and thighs using the ballet bar and light weights and various props

Les Mills TONE : is a 30 or 45 minute mix of cardio, core and functional strength training using resistance bands and weight plates. Designed for athleticism and longevity. TONE offers a wide variety of options accommodating all fitness levels ensuring everyone leaves feeling successful.

Body Combat is a mixed martial inspired 60-minute cardio workout. Modifications for ability levels are available.

BODYPUMP is hailed as The Fastest Way In The Universe To Get In Shape. BODYPUMP is a strength and endurance training class where muscle and music collide! Low on complexity but high in fun, BODYPUMP has all of the benefits of traditional weight training combined with time efficiency and predictability. EVERY BODY is successful in BODYPUMP. Suitable for just about “EVERY BODY.” The Express class is 30 minutes.

A Hyrox-style workout mimics the fitness race: you alternate 1km runs with 8 functional strength stations, repeating the cycle eight times for a total of 8km running and 8 workouts, testing endurance and strength with exercises like Sled Pushes, Ski Erg, Burpee Broad Jumps, and Wall Balls. Training involves building cardio/running stamina and practicing those specific strength moves to transition efficiently and finish strong, making it accessible yet challenging for various fitness levels.

LES MILLS CORE - an intense 30 or 45 minute core-training workout designed to tighten and tone your midsection in the shortest amount of time possible. The class utilizes your body weight, free weights, and resistance tubing to challenge your balance, coordination and improve your functional strength.

Volleyball Indoor League Cross Gates Military Gym 7pm set up Play starts at 7:15pm Start date August 12th 8 week league 7th week is playoffs 8th week is finals Game Play will be set once attendance is finalized Ages 16 and up Members $30 Non Members $45 Contact Coach Ladson Poole with any questions 985-778-1142 or ladson@crossgatesclub.com Directors:Ladson Poole

BODYPUMP is hailed as The Fastest Way In The Universe To Get In Shape. BODYPUMP is a strength and endurance training class where muscle and music collide! Low on complexity but high in fun, BODYPUMP has all of the benefits of traditional weight training combined with time efficiency and predictability. EVERY BODY is successful in BODYPUMP. Suitable for just about “EVERY BODY.”

SPINNING – Experience high intensity cardio zones and endurance strength work, pedal through hill climbs, sprints, and many other challenging drills to gain power and cardio strength, perfect for all fitness levels. *CG Instructor Beat: Our signature spinning classes combine all the elements you love about spinning, high intensity cardio zones with dynamic moves driven to heart racing music your instructors love. Everything from Top 40 to Hip-hop, you might even find a country or classic rock song! Find an instructor and a style you like and ride the beat! Beginner Friendly.

A Hyrox-style workout mimics the fitness race: you alternate 1km runs with 8 functional strength stations, repeating the cycle eight times for a total of 8km running and 8 workouts, testing endurance and strength with exercises like Sled Pushes, Ski Erg, Burpee Broad Jumps, and Wall Balls. Training involves building cardio/running stamina and practicing those specific strength moves to transition efficiently and finish strong, making it accessible yet challenging for various fitness levels.

30 minute high intensity cycle class

30 Minute Step Class

ACTIVE YOGA-- For beginners wanting to learn the basic techniques of yoga and incorporate strength, balance and flexibility in their fitness regime. Includes hands-on instruction in standard poses (asana), breathing (pranayama), and meditation methods.

This is an in-the-water class held outside in the pool!

BODYPUMP is hailed as The Fastest Way In The Universe To Get In Shape. BODYPUMP is a strength and endurance training class where muscle and music collide! Low on complexity but high in fun, BODYPUMP has all of the benefits of traditional weight training combined with time efficiency and predictability. EVERY BODY is successful in BODYPUMP. Suitable for just about “EVERY BODY.”

INTERMEDIATE YOGA-- designed for all levels to be able to successfully complete class with options. Explore a wider variety of poses with a deeper understanding of the relationship between breath and movement.

Les Mills TONE : is a 30 or 45 minute mix of cardio, core and functional strength training using resistance bands and weight plates. Designed for athleticism and longevity. TONE offers a wide variety of options accommodating all fitness levels ensuring everyone leaves feeling successful.

Introduction to Pickleball Clinic Thursday 8:30 am Free 30 minute Intro Beginner Pickleball Clinic 1st class is Free for Members Register on the CG APP Class is 30 minutes Demo Paddles Available provided by Selkirk Lessons taught by Coach Bill william@crossgatesclub.com