weights2.jpgBody 360

Designed to strengthen the cardiovascular system, define muscles, and boost balance, flexibility, endurance and speed. This Body 360 approach offers full body strength training and various types of cardio, including kickboxing. Alternating strength and cardio three days a week, this class leaves just the right amount of time for rest so you are ready for the next challenge at Cap City Fitness. Class meets Mondays, Tuesdays, and Thursdays at 9:00 AM or 4:30 PM, and Saturdays at 7:00 AM. Cost is $50 for a 10-week session.

DFY Gravity

Defy Gravity will lift you up to a more active and healthier life, because getting older doesn't mean it is time to let nature take over!   Designed for both senior wellness and those new to exercise, DFY Gravity will assist in building strength, balance, posture and flexibility.   Hand held weights, resistance bands and exercise balls will be utilized in this class.  Combine fun and function with fitness!  Class meets on Wednesdays and Fridays at 8:30 AM and the cost is $30 for the 10 week session. 

FIT Express

Meeting six days a week, this 30 minute class delivers a powerful workout that will leave you challenged like never before! This class is designed for the person who wants an awesome fast-paced workout, but doesn’t have hours to spend at a gym. Workouts include innovative strength training, functional core movements and high energy kickboxing and cardiovascular movements. Class meets Monday through Friday at 6:05 AM, and Saturdays at 7:00 AM. Cost is $60 for a 10-week session.

equipment2.jpgFitness Revolution

This empowering class will challenge you six days a week. Workouts include innovative strength training, functional core movements and high energy kickboxing and cardiovascular movements. Every day and week is unique and provides a variety of equipment and intensity. Turn your fitness around and get the results you desire! Class meets Monday through Friday at 5:15 AM, and Saturdays at 7:00 AM. Cost is $60 for a 10-week session.

Pilates and More

This 45-minute-class focuses mainly on body alignment, breathing and posture while performing the movements. This unique workout creates long and lean muscles, with emphasis on strengthening the core muscle groups: abdominals, hips, shoulders and back. Modifications are provided to accommodate various fitness levels. Some equipment, such as balls, resistance bands and rings, are provided and used in class. Don’t be surprised if you break a sweat and feel an inch taller when you leave this class! Yoga mats are available if you do not have one. Class meets Saturdays at 8:00 AM. Cost is $20 for a 10-week session.  

Run First OR Run Fast

This running class is designed for those that have never run before OR for those that run and want to improve their 5K finishing time.  Run First participants will be coached and trained to complete a 5k. The instructor will follow the couch to a 5K training guide. Run Fast participants will train to increase their running speed. The instructor will follow the Run Less, Run Faster book training guide. Runners will have the opportunity to use suggested pace times based on their finishing time goal to guide their individual training. The Run First OR Run Fast class will conclude with the option of running a local 5K on August 8, 2015. Class meets on Tuesdays and Thursdays at 7:15 PM and Saturday at 7:15 AM and the cost is $40 for the 10 week session.


Total Body Transformation

kbbagsThis class is designed to improve your overall fitness by alternating strength and cardio six days a week. On cardio days, kickboxing and a variety of fitness equipment will keep you moving and ready for more! The strength training format is designed to focus on alternating muscle groups using hand weights, body weight and resistance bands. If you are looking for variety in your fitness routine, this class is for you! It’s time to kick and punch your way to your total body transformation. Boxing gloves and wraps are required, and can be purchased at your local sporting goods store. (Please do NOT purchase "Gel Wraps" for gloves.)
Class meets Monday through Friday at 5:30 AM or 5:20 PM, and Saturdays at 7:00 AM. Cost is $60 for the 10-week session.

Triple Threat 30

Triple Threat 30 gives you a non-stop workout focusing on CORE, STRENGTH and CARDIO training. This is a sweat drenched session for rapid fitness improvement in a short period of time. 30 minutes that will leave you energized utilizing high-intensity work periods with short rest periods in alternating sets or circuit format. You will train with compound movements of various resistance, body weight and plyometric exercises. This class will provide an intense workout for every fitness level. Bring your own jump rope. Class meets Monday through Friday at 4:50 AM, and Saturday at 7:00 AM. Cost is $60 for the 10-week session.


We take the "work" out of workout, by mixing low-intensity and high-intensity moves for an interval-style, calorie-burning dance fitness party. Once the Latin and World rhythms take over, you'll see why Zumba® Fitness classes are often called exercise in disguise. Super effective? Check. Super fun? Check and check. A total workout, combining all elements of fitness – cardio, muscle conditioning, balance and flexibility, boosted energy and a serious dose of awesome each time you leave class. Class meets Tuesday and Thursday at 5:30 PM, and Saturday at 9:00 AM. Cost is $40 for the 10-week session. 

Zumba Gold®

Zumba Gold is perfect for active older adults, as well as people just starting a fitness routine, who are looking for a modified Zumba®class that recreates the original moves you love at a lower-intensity. The design of the class introduces easy-to-follow Zumba® choreography that focuses on balance, range of motion, coordination, cardiovascular and muscular conditioning, and flexibility. Come ready to sweat, and prepare to leave empowered and feeling strong. Class meets on Tuesdays and Thursdays at 4:30 PM. Cost is $30 for the 10-week session.

Zumba Step®

Take lower body workouts and calorie burning to new heights with Zumba® Step, the newest Zumba® program. Tone and strengthen glutes and legs with a gravity-defying blend of Zumba routines and step aerobics. Maximum results without losing the easy-to-follow fitness-party! Class meets Monday at 5:20 PM and the cost is $20 for the 10 Week Session. You may add on ZUMBA class that meets on Saturday mornings for an additional $10. For ladies ages 18 and up.