WORKOUTS WITH BENEFITS
Creating a community of support in health and fitness with guidance and accountability. Know exactly what to do and how often between workouts via a robust video library and constant communication and guidance.
Small Group Training
Have fun, get stronger, be social, and feel good with our trainer-designed and led Spears Strong Small Group Training. Challenge yourself with confidence under the watchful eye of a Spears Strong Trainer in a positive, fun, and safe environment with no more than 3 others. Our Small Group Training sessions are never the same, use a range of equipment at the Spears Strong lab, and are modifiable. Your training will become progressive as you and your Small Group grow and get stronger.
If you are new to Spears Strong, our Small Group Training requires a prerequisite JumpStart or LongStart course.
Self-Disciplined
Self-Disciplined (adjective)
A Spears Stronger who wants to work out with other people in an efficient, focused, complete body, all-encompassing, supported, and energetic environment, with cushy and clean floors. They are motivated to do assigned routines outside group sessions consistently on their own. They want to keep progressing with the plan they set out in their JumpStart or LongStart program.
How It Works
Maximum 4 people per group
Same time and group each week
45-minute trainer designed and executed workouts that use fun equipment in a safe and effective way
Direct communication with your trainer and small group in group text chats
5-week program includes
50% off At-Home Trainer-led workouts
All access to our Foundation Program video library that includes:
Our daily movement routines delivered to your phone
Education and Challenges on our Themes of the Month geared toward improving: Sleep, Nutrition, Movement, Mindset, Breathing, and Getting off the Grid
Warmups and Cooldowns for all other life activities
All access to our Movement Improvement Every Day video library that includes:
Over 40 Spears Strong designed progressive training videos delivered directly to your phone or electronic device
Expert cuing for body awareness and easy to follow.
Put your timer, counting, and thinking away; all of that’s taken care of for you!
PRICING
1x/week $275 (every 5 weeks)
2x/week $425 (every 5 weeks)
3x/week $600 (every 5 weeks)
CURRENT GROUP OPENINGS
-
6:15 am, looking for one more to join our 2x a week small group training. This group is for the early riser who is ready to get after it and probably sweat a lot. The group is focused on progressing strength and endurance and uses a wide range of equipment in a variety of formats, from high-intensity cardio to slow and focused dumbbell strength training to bodyweight moves that leave you feeling worked but good. High impact at times and good for fitness enthusiasts or someone who’s been working out without injury or being prone to injury.
4:15 pm, Looking for two people who are returning to fitness and ready to go. This is a 2x/week commitment so you can be accountable and progress your fitness quickly. If daily life finds you ending most days feeling sore and tired and you’re ready to do something about it but are not sure what, end your workday with this group! Combination of bodyweight, TRX and some dumbbells, low impact on joints. Sweat out the day's stresses, leave feeling stretched out and wake up feeling new muscles.
-
8:30 am, looking for one person to fill our Wednesday 8:30 am small group for the aging athlete, hiker, yogi, or active person. This group focuses heavily on the TRX but uses bodyweight and other equipment as well. Medium impact.
10:45 am, this is a great opportunity for three people to join. This group is good for folks returning to fitness and ready to go. If you need a boost of energy in between running errands and meeting everyone else’s needs, take this 45 minutes for yourself! Combination of bodyweight, TRX and some dumbbells. Sweat out the day's stresses, leave feeling stretched out and wake up tomorrow feeling new muscles. Low impact on joints.
-
11:30 am, looking for one or two people ready to take it up a notch and feel new things! This group is for injury-free folks who are looking for camaraderie in tackling a challenging workout. We incorporate bear crawls, skipping, dumbbells, sandbags, medicine balls and more. High impact at times. Option for 1 or 2x/week commitment
-
8:30 am stretch and mobilize: Looking for someone interested in a workout focused for active recovery from other fitness endeavors or stress relief at the end of the week. Incorporates mellow, bodyweight movement with active stretching and breathing exercises. Great to pair with Wednesdays 8:30 if you're looking for 2x a week with one workout pushing you and the next focused to alleviate the soreness.
Goal Crusher
Goal Crusher (noun)
The Goal Crusher wants everything the Self-Disciplined wants (with other people in an efficient, focused, complete body, all-encompassing, supported, and energetic environment, with cushy and clean floors while being motivated to do assigned routines outside of the group sessions), but they also want someone to hold them accountable, think through their next moves, celebrate their wins and support them during the tough times.
How It Works
Maximum 4 people per group
Same time and group each week
45-minute trainer designed and executed workouts that use fun equipment in a safe and effective way
Direct communication with your trainer and small group in group text chats
5-week program includes
One (60 min.) Health Coaching session every 5 weeks to keep progressing your plans laid out in your JumpStart or LongStart program
Weekly (5-10 min.) phone check-ins with your Health Coach to hold you accountable
All access to our Weekly At-Home Trainer-Led Workouts that include:
Weekly trainer-led workouts, your Health Coach will help work into your plan. This keeps training varied and fun while still aiding in reaching your goals.
All access to our Foundation Program video library that includes:
Our daily movement routines delivered to your phone
Education and Challenges on our Themes of the Month geared toward improving: Sleep, Nutrition, Movement, Mindset, Breathing, and Getting off the Grid
Warmups and Cooldowns for all other life activities
All access to our Movement Improvement Every Day video library that includes:
Over 40 Spears Strong designed progressive training videos delivered directly to your phone or electronic device
Expert cuing for body awareness and easy to follow.
Put your timer, counting, and thinking away; all of that’s taken care of for you!
PRICING
1x/week $350 (every 5 weeks)
2x/week $500 (every 5 weeks)
3x/week $675 (every 5 weeks)
Exercise for Pain Relief
Reclaim your mobility
You know you need to: stretch the tight muscles you deal with daily, strengthen the muscles around your problematic joints, get a little fitter and more active, and eat better to reduce inflammation. But how do you sort through the information overload of super foods, super stretches, and super workouts and fit them all together? How do you get started? How do you stay motivated?
What will you do once you don’t have problematic joints and full confidence in your body? Will you just stop, or do you have other goals you would like to take on? Get started now with a 5-week Spears Strong Exercise for Pain Relief Program that is right for you! We have programs designed to give you relief in these pain areas: Lower Leg, Glute and Hip, Lower Back, Upper Body, and Neck.
Each 5-week program includes
Individual Movement Assessment and Postural Analysis (60 min.)
5 or 10 Small Group Training sessions over 5 weeks. Group sessions are continuous: start your program anytime
3 Educational and Interactive Videos
Weekly Coaching
Video Library of assigned at-home workouts
Interactive and educational workshop videos with guided movement and demos
Weekly Coaching videos
Access to our full video library
PRICING
1x/week $295 (every 5 weeks)
2x/week $385 (every 5 weeks)
How It Works
Exercise for Pain Relief Hybrid programs at Spears Strong give you the structure for consistently and steadily progressing away from pain with a defined starting point personalized for you through our intake process. Our expert staff will dissect the information overload into relevant supportive information for your individual experience to keep positively progressing, rather than being bogged down sorting through all the “best of’s” on social media.
During your intake process, your trainer will conduct a movement assessment and postural analysis to collaborate with you in setting up a weekly schedule that is doable for your life’s demands and that you can commit to. Your session can be either in person at our facility in Camas or virtual if you don’t live locally or prefer not to participate in person. Your 5-week schedule will include in-person or virtual small group workouts along with individualized at-home workout videos, anywhere from 5 to 45 minutes that fit into your life demands and support your body and pain relief goals.
After your 5-week program, what’s next? If you have another nagging area of tightness or discomfort, maybe it’s another round of our Exercise for Pain Relief Program. The truth is, staying pain-free and feeling fit with a good disposition is an unfinished project that lasts our lifetime, just like keeping our garage clean and organized or supporting personal interests or hobbies.
Our other Spears Strong Programs take the guesswork out of your health and fitness, leaving you to use your energy and focus on your career, family, or hobbies!
Stretch and Roll
Wednesdays, 5:15 PM starting August 7
PRICING
1x $27 (single-use drop-in)
4x pack $96 ($24 per class, expires in 5 weeks)
8x pack $168 ($21 per class, expires in 5 weeks)
How It Works
For the athlete and weekend warriors who know they “should” do recovery but don’t like to, and for the desk jockeys who know they need to stretch out after being at their desk but are done thinking at the end of the workday. For anyone in between who wants guided, effective recovery workouts to improve their hobby and their life.
Whether it's a rest day or you had a long run or ride in the morning - let’s get the most out of it. Come in your athleisure pants and your softest tee, and let us guide you through foam rolling and integrating movements to expedite recovery and effectively build a better range of motion and mobility. Leave each workout feeling refreshed and unwound, and enjoy reduced restriction in your sport and daily life.
*Must be able to hold your own bodyweight and be able to get up and down from the floor to join. Capacity is limited based on equipment and space. Be sure to register a week in advance to secure your spot! Or commit to a 4-pack or 8-pack! Discounted packages expire in 5 weeks, giving you built-in accountability to show up for your sessions.
Exercise for Court Sports
Fridays, 9:30 AM starting August 16
PRICING
1x $27 (single-use drop-in)
4x pack $96 ($24 per class, expires in 5 weeks)
8x pack $168 ($21 per class, expires in 5 weeks)
Mobility, Strength and Balance
How It Works
Support for the newbie to the aging athlete. This workout can give you the coordination, strength, and balance to get you in the game and keep you in the game. Whether it’s pickleball, tennis, basketball, or any other court sports, these workouts will teach your body how to be resilient and functional on (and off) the court for the long term.
Come dressed for a light sweat. This workout is designed to align your body so that you come away moving more efficiently, less vulnerable to injury, capable of staying on the court longer, and ready to get back on the court sooner. All fitness levels welcome.