Woodall's Fitness and Performance Center

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Classes & Workout Routines 11Schedule & Events 7

Classes & Workout Routines

How We Workout: Woodall’s truly believes that no one fitness program fits every size, shape or person. And that in order for you to be successful, the program must be sustainable. We offer a suite of classes & personal training to fit the lifestyle and fitness level of any person! Click on any of the offerings below to learn more about our standard class offerings, but be sure to check out our Events page as well for special classes, programs and workshops we might be offering.

Classes

Ignite

Ignite is our morning pump up class! Every Monday, Wednesday and Friday at 9am, we get the blood moving in our bodies and then go hard doing circuit training for an hour. Ignite is a great class for all fitness levels.

Stretch/flex

Our stretch/flex class is a all about toning by creating a longer muscle. We will work with you to improve your flexibility, tone your muscles by stretching and work out the week’s soreness.

Youth C360

Our youth Combine 360 program is a class for children, ages 8-16, that teaches them skills to improve their athleticism. Special attention will be paid to learning the proper technique, using correct form and helping each child build their physical & mental skill set. Unlike our other classes, this particular class is by appointment only so that we can tailor the class to the correct age group and have enough staff on hand.

Bootcamp

Our bootcamps are Monday, Tuesday night at 7pm. This is class is different every night and is taught by different trainers every time. You will get your heart rate up, tone some muscle, sweat it out and feel the burn. Good for all fitness levels.

Survivor

Survivor is not for the weak of heart or faint of mind. This 90 minute class will push you to your limits. Think of it as bootcamp on steroids. Best for intermediate to advanced fitness levels.

Small Groups

What Is Small Group?

Our small group classes are like personal training, except you are paired with no more than 3 people of a similar fitness level. We keep the ratio at 3 clients to 1 trainer so that we can give you the extra attention you need.

Thursday Am

This small group is for people who like to workout in the morning, but after that first cup of coffee. Intense & fun, this small group will rev you up for your weekend. By appointment only, Thursday morning at 10am.

Happy Hour

This is our Friday night small group. We meet at 5:30 pm and work out the week’s stress. From boxing to battling ropes, this workout is a true scorcher!

Breakfast Club

This small group is for our early risers at 6:00 am! If you aren’t awake when you come, you will be when you leave! By appointment only, Tuesday and Thursday morning.

Evening Small Group

Our evening small group meets on Monday at 6pm and Wednesday at 6:30pm. This is a great small group for people who like to work out after a long day at the office. By appointment only.

Personal Training

Why Personal Training?

Personal training at Woodall’s is a 100% customizable program to help you achieve your goals. Our trainers are invested in you and will motivate you and hold you accountable to the goals you set for yourself.

Who Will Be My Trainer?

Unless you have a personal preference for a specific trainer, we will pair you with a trainer that can help you reach your goals. Our trainers all have slightly different experiences that make them great to work with and as you reach new levels or find your goals changing, you trainer will adjust their program or work with other trainers to help you succeed.

What Can I Expect?

At your first visit, we will evaluate your fitness level and ability and do a short workout. We’ll talk about goal setting and what you hope to get out of personal training. Every session after that will be about helping you reach your goals. We’ll keep the workouts varied and fun, but every thing we do will be focused on helping you get where you want to be.

Workout Routines

Battling Ropes

Battling Ropes is one of the most comprehensive training systems for both the novice and professional athlete. Ropes help you build lean, strong muscles- while not making you miserably sore. The principles used in this system involve velocity training and resistance training using a rope or chain. By incorporating these principles into your training routine at Woodall’s Fitness Studio, you will achieve overall strength, power, endurance, to improve overall conditioning.

Kettlebells

What Is a Kettlebell?

A kettlebell is kind of like a cannonball with a handle.

What Can I Do with Kettlebells That I Can’t Do with Regular Weights?

Kettlebells are not balanced like dumbbells. When you hold them they are off center, so your body has to adjust to the imbalance. Your whole body is constantly adapting and working while you are training with a kettlebell – it’s hard to isolate a single muscle group. You’re not creating weaknesses while you train. Sure you can do the same exercise with dumbbells, but it’s really not the same. And, it’s just not as fun.

Why Are Kettlebells So Great?

Training with kettlebells can make you functionally strong from your head to your feet. In other words, they don’t just create muscles for show; they create muscles for action. They can increase your flexibility and give you the ultimate cardio workout. They can even help rehabilitate your body from old injuries. The best thing about kettlebells is that they make training fun.

Who Should Train with Kettlebells?

Anyone who wants to be healthy. Anyone who hates doing cardio or aerobic exercise. Anyone who wants to add a new dimension to his/her workouts. Anyone who wants to be fit, lean and mean. Anyone. They can be used as an all around fitness tool providing general weight training, effective calorie burning and cardio benefits. They are great for shoulder, upper body and core training. Kettlebells can be used in place of more familiar weights in a variety of exercises as well as allowing a number of kettlebell specific exercises. When used in place of other weights, kettles provide slightly different resistance angles due to their weight distribution. Many people find this to be a very beneficial addition to their total body workout routine.

The Trx Suspension Trainer

The TRX Suspension Trainer is the original, best-in-class workout system that leverages gravity and your bodyweight to perform hundreds of exercises. You’re in control of how much you want to challenge yourself on each exercise – because you can simply adjust your body position to add or decrease resistance.

Delivers a Fast, Effective Total-Body Workout

Increases Muscular Endurance

Helps Build a Rock-Solid Core

Benefits People of All Fitness Levels (Pro Athletes to Seniors)

Used By Trainers, Athletes and the U.S.Military

People at all fitness levels now train on the TRX: From everyday people who just want to feel and look their best to some of the world’s most elite athletes. The TRX is used routinely by all four branches of the military, and can be found in the locker rooms of:

Major League Baseball Teams

Ufc Fighters

National League Baseball Teams

Olympic-Level Cyclists, Swimmers & Runners

What Is Underground Fitness?

Underground Fitness Can Mean a Lot of Different Things,

But here at Woodall’s, gettin in to the underground means we are going outside to work on functional movements- lifting, dragging, slamming, running, jumping, pulling and more.

This Workout Is Intense and It Mimics Movements You Make in Everyday Life!

You lift boxes, walk your dog, carry unsteady and strangely distributed weighted objects (like kids!) , swing a sledgehammer and work in your yard all the time. We mimic those movements in the underground and help you build better form and strength to prevent injury and make you stronger.

You Might Be Flipping a Tire, Pulling a Chain, Dragging a Tire,

Carrying a 50lb sand bag, taking a lap or jumping rope. Underground fitness is the idea that we train using everyday movements.

Free Weights

Woodall’s Fitness Has All the Tools You Might Need for the Body You Want.

If you check out the fitness studio tour, you will see various pieces of equipment for almost any exercise. Equipment to work chest, arms, legs, abs and every other combination. But not all of this equipment is so sophisticated.

Using Free Weights Forces Isolation of the Muscle Group.

Each side is forced to carry it’s own weight. In a traditional barbell bench press, having one arm stronger than the other can lead to a “cheat” by allowing the stronger side to assist the weaker side. When each side has to handle it’s own weight, there’s no cheat. This leads to a more evenly developed and balanced physique. Integrate free weights into your routine for curls, bent rows, presses, shrugs, lateral raises – you can use them in almost any situation.

Free Weights Have Been and Continue to Be a Mainstay in Many Exercise Routines.

They are adaptable to a number of exercise situations and routines. Isolation is the key.

Combine 360

Have you seen the Combine Testing and Training on ESPN? Football Combine, Basketball Combine, etc. These Combines are used as measuring tools to aid in recruitment and build college and professional team rosters.

Woodall’s Fitness Is a Nationally Recognized C360 Training Facility!

We can run our program for youth and adults. When kids are looking to become stronger, more agile and improve their overall athleticism, Woodall’s Combine 360 program is the right place to start. We’ll use the same methods they use at the ESPN combine program to help them improve. And if training is your sport, we can use C360 to improve and benchmark your abilities.

The Demands of Sport, Recreation and Real Life

“Sport is dynamic, explosive and intense. Everything about sport is unpredictable as no one knows what will happen from one moment to the next. Existing in organized chaos, an unexpected challenge can occur at any time. Outcomes in sport are based on human response and initiative. Sport is complex and involves many roles, responsibilities and diverse information to process at an exceptionally fast rate. Sport requires athletes move in multiple directions (front, back, lateral, diagonal, shift gears) not just linear. The key to success in sports is the ability to beat your opponent – even in team sports the one who wins the 1 on 1 confrontation creates the game breaking play (goal scored) . Athletes must be ready for constant change. Injury risk is great with no place for fear. Athletes need a body that is ready and a mind that is sharp. Performance comes from leveraging all aspects of the Athletic Engine. The most effective training program – Combine Training – directly impacts the demands of the sport and real life to give the athlete the greatest opportunity for success.”

Schedule & Events

Saturday's

Personal Training

When: 7:30 am - 12:00 pm. Repeats: Weekly on Saturday - forever.

Events

Challenges

Team Transformation Challenge

Challenges. In the months leading up to the holidays, it is harder than ever to stay focused on your goals and becoming your best self. But this year, Woodall’s is helping you take on that task. The Team Transformation Challenge is all about helping you unlock your inner awesome.

Us Marine Corps Mud Run

Challenges - Mud Runs. Every April and October the Marine Corps does a mud run in Columbia, SC. This course is actually the course that inspired our Me Fine Mud Run – the Timberjack Challenge. Woodall’s takes 2-3 teams down each year to compete in this insane (ly) fun race. There are 36 obstacles, spread over a 5 mile course. There are 4 member teams that MUST stay together. Every team member must complete an obstacle before the team can move on to the next obstacle. Team members can spot and assist each other on most of the obstacles (except for a few!) but any obstacle that is not completed by every team member comes with a penalty. What’s the penalty? Burpees, pushups, squats, situps. The Marines will be stationed at each obstacle shouting out orders and encouragement.

The Timberjack Challenge

Challenges, Fundraising/Charitable, Mud Runs. The Timberjack Challenge is a Woodall’s Fitness inspired Mud Run course! This event is a fundraiser for a local charity The Me Fine Foundation. June 2, 2012 was our 2nd Annual event and Woodall’s Fitness Studio designed and re-designed the course 2 years in a row! Woodall’s Fitness Studio offers a Get Muddy program which is designed to prepare you and your team for the Timberjack Challenge!

Rock Your Jeans

In the spring of 2012, Woodall’s asked 28 women to come to the studio with a pair of jeans that was 2 sizes too small, that they could not button or zip. And in 8 weeks, they helped ALL 28 women ROCK THOSE JEANS! This challenge was about setting a very measurable goal and helping each woman get there.

Fundraising/charitable

Clayton Cornhole Cup

Fundraising/Charitable. This year, like last year, we are running the 2nd Annual Clayton Cornhole Cup, presented by the Clayton Midday Rotary Club. This tournament raises money for the Marine Corps Toys for Tots.

The Timberjack Challenge

Mud Runs

The Timberjack Challenge

Us Marine Corps Mud Run

Youth

Youth Sports Camp

This past summer, we launched our first Youth Combine 360 Game On Mini Training Camp. We worked with kids on their speed, agility, strength, flexibility and endurance to better prepare them for their upcoming fall sports. This past summer was the first of many- stay tuned for more upcoming camps!

Woodall’s Summer Lacrosse Camps

Youth.

Other

Heart Chase 2013 in Clayton, Nc!

5-18-13 is Race Day! Description In HeartChase, Clayton, NC will become an adventure! Challenges and puzzles send your heart racing. Charity appears in the most unexpected places and teams chase victory and compete to discover the heart of your town. Think of the around-town excitement when you combine awesome games, friendly competition, and a very important mission, you’ve got great fun with a purpose. With downtown Clayton set as the stage for this awesome event! The HeartChase event brings friends and neighbors together in a competition to solve puzzles and complete challenges in a race to see who can earn the most points before the game ends. You can register to be on a team or register as a team!

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