We have a large variety of Group Training Sessions to choose from.  There’s a class for everyone no matter what your fitness level is.  From stretching and strength to back health and hockey, we have the perfect Group for you.  Most Group Sessions are limited to 6 participants or provide 2 coaches to ensure personalized instruction and safety.


BackSmart Level

Bulletproof Your Back

BackStrong Group Sessions offer a safe and progressive group training environment for anyone who is overcoming injuries (back, hips, shoulders, etc.) and also wants to work on their general fitness. This session works on mobility, core stability and strength followed by cardio. We are proud to offer some of these classes with 2 coaches to ensure client attention and safety is prioritized. These are good classes to attend if you are new to the gym. Exercises are programmed for many fitness levels so you can be sure to work at an appropriate level for you!

Prerequisites: Foam rolling, Diaphragmatic breathing, Neutral back, Hinge

Body Blast

Intermediate Level

Maximum 6 participants.

This small group is perfect for those looking for a high energy, multi-modal workout that combines strength and cardio. Programs will feature bodyweight training, barbells, kettlebells, and other equipment to “blast” the body!

This an intermediate class.

Prerequisites: Kettlebell skills such as arm bar, Turkish Get Up and the swing.

Body Maintenance

BackSmart Level

Maximum 10 participants. Beginner level and all levels.

Body Maintenance Group Sessions offer a safe and progressive group training environment for anyone who is overcoming injuries (back, hips, shoulders, etc.) and also wants to work on their general fitness. This session works on mobility, core stability and strength followed by cardio. This session works on mobility, core stability and strength followed by cardio. We are proud to offer this class with 2 coaches to ensure client attention and safety is prioritized.

Prerequisites: Foam Rolling, Diaphragmatic Breathing, Neutral Back, Plank, Hinge

Bolder Shoulders

All Levels

A core and upper-body-intensive class everyone can use! We will cover shoulder health and maintenance, shoulder stability and shoulder strength. Expect a workout which covers the body from hips to head, all designed to get those shoulders working their best!

Booty & Bells

All Levels

Touch on all the essentials with this class! Get in a good core workout, some exercises to target those gluteal muscles, and finish with a HIIT-style cardio workout.

Prerequisites: Knowledge of fundamental movements (hinge, squat, plank, etc.), some exposure to Level 1 kettlebells skills (arm bar, swings) and a “Pain free” state (i.e. No acute injury)


All Levels

Run through a CARS routine: Controlled Articular Rotations to maintain and improve joint health, then spent some time working those joints that need an improved range of motion. Combine that with some solid core work, then finish with some cardio tailored to your needs. Either steady state or intervals Sheila will coach you challenge yourself!

CARS Controlled Articular Rotations: Sheila has recently earned designations as a Functional Range Assessment and Mobility Specialist from the Functional Range Systems.  For more information on these designations see link:  https://functionalanatomyseminars.com
Building on using Controlled Articular Rotations (Joint Rotations) as both an assessment and intervention to improve joint range of motion this class will give you lots of homework take-aways to improve your movement quality and capacity. The Internal Rotation of your shoulders and hips are the “Interest Rate to your Health.” Limitations in rotation will have a huge cost to your ability to progress your fitness to higher levels. Let’s find your joint limitations and work the FRC system in ways to improve the joint range of motion and remove the barriers to you reaching higher level of fitness training.

This is rated as All Levels.


All Levels

Here’s you opportunity to “Drop In With Dave” one of our most sought after coaches. These times are self directed with the eye and ear of a coach when you need him.

The team would like to encourage all members to follow a training program. We encourage you to book a private session to discuss goal setting, have a FMS (Functional Movement Screen) and receive your personalized training program. 

Dave will also have ideas on the board to help guide you through the session if needed. What are your goals? This is a good time to be working specifically on them!




All Levels

This class is a combination of quick and dynamic exercises that will engage your muscles explosively with body weight or light load. We will also work on challenging your core as well as improving your cardiovascular health and capacity. It will introduce you to plyometrics along with sports based functional movement.

This is an all levels class but please be aware of the nature of explosive movement, we suggest that you avoid that class if you have a back or limb injuries.

Prerequisites: You should be able to jump and land without any pain.

Expert Kettlebells

Advanced Level

Advance your kettlebell skills with the experts. This class takes more advanced kettlebell skills and challenges participants with a fast paced energetic program. Excellent class if you are considering taking a kettlebell certification.

Prerequisites: This is an advanced class and it’s recommended that participants be proficient in Level 1 and Level 2 skills (push press, jerk, bent press, windmill)


Glutes and Core

All Levels

Beginner level and all levels.

This class takes aim at those muscles we sit on all day and puts them through the paces. Our glutes don’t get used nearly as much as they should in our day to day life of sitting in cars, at desks, on sofas, etc. so come in and give your derrière some tough love! Using bands, body weight and some light kettlebells, we will spend an hour toning and strengthening the backside, with a bit of core work thrown in for good measure. Difficulty and intensity is tailored to the individual, so this class is suitable for everyone.

Prerequisites: Participants should not currently be experiencing any back pain.


All Levels

High Intensity Interval Training: This hour will push you to your limits with short bursts of high intensity exercise, alternating with rest periods. If you love loud music and high energy individuals, this class is for you! With the program changing every 6 weeks, your cardio will always be challenged to new levels. A current level of cardiovascular fitness is required for this class.

Prerequisites: Basic level of cardiovascular fitness (i.e. familiarity with sleds, assault bike) and a “Pain free” state (i.e. No acute injury)

Intrinsic Strength

Intermediate Level

This is a general strength and conditioning small group class, with a strong emphasis on movement quality. The program always included stretching and mobility, followed by various exercises to tone, build strength and improve overall fitness.

This is rated as intermediate.

Prerequisites: Kettlebell skills such as arm bar, Turkish Get Up and the swing.

Kettlebell Athletics

All Levels – Group Training Session

KB Athletics is designed to give you a whole body work out with predominately compound exercises. Compound exercises are the staple of functional movement and provide more caloric expenditure as well as increasing muscle mass.
Utilizing the KB it allows an easy transition from exercise to exercise and provides whole body strength and conditioning. It also provides very efficient core and glute strength needed for day to day life or for the individual playing recreational sport. Although the KB is the primary tool in the group we are not limited to its use and will utilize all tools in the it’s time! tool box.

Prerequisites: Level 1 kettlebell skills (i.e. TGU, swing, clean)


Kettlebell Conditioning

Advanced Level

The kettlebell has been used for centuries as a weapon against weakness! Recently, it has taken the health and fitness industry by storm and for the right reasons! At it’s time! Our strongfirst certified trainers have created a class devoted to kettlebells, using them to help improve mobility, strength and cardiovascular fitness.


Prerequisites: Participants must be proficient in Level 1 kettlebell skills (TGU, armbar, squat, swing, snatch, clean).

Morning Kettlebells

Advanced Level

Maximum 12 participants

This very dynamic class covers all variables of training at a higher intensity. Utilizing a high-paced dynamic warm up, we prepare the body for an intense focused work out. Having experience at it’s time! is required. Bring your “A” game!

Prerequisites: Level 1 Kettlebell skills (Turkish Get Up, swing, clean, squat, press) and the ability to work at a high intensity

Power Hour

Intermediate Level

Start your day off on the right foot with this fun, energetic class. Join a group of people who love to laugh, sweat and get strong all before attacking their day. This is a general strength and conditioning class which covers a large variety of movements using barbells, TRX, kettlebells and bodyweight exercises. We will always save time for a cardiovascular finisher.

This is an intermediate class and it’s recommended that you have done some of our kettlebell technique classes prior to joining.

Prerequisites: Hinge or Deadlift, squat, armbar, familiarity with kettlebell skills, and a “Pain Free” state (i.e. no acute injury)

Simply Sinister Core – Permission from Sheila required.


This class is Sheila’s take on training for the StrongFirst Simple and Sinister program.

You must have permission from Sheila to join this class. You are required to have solid technique on the Turkish Get Up and Single Arm Kettlebell swing.

The class will focus on the mobility and core essentials for the S & S program. The Sinister training will be timed to meet the Strongfirst standards.

The Task:

5 minutes:

10 One Hand Swings to chest level every 30 seconds.

Switching hands each set

One minute rest

10 minutes

One Turkish Get Up every minute on the minute alternating left and right.

The Simple Goal Weights:


Get Up: 16 Kg

Swing: 24 Kg


Get Up: 32 Kg

Swing:  32 Kg


All Levels

If you’ve been coming to BackStrong classes for a while and have become proficient in most exercises, StayStrong could be a way to advance your training. These classes will move at a slightly faster pace than BackStrong, given the experience of the members.

If you think you are ready to give StayStrong a try, speak with your trainer to see if it might be right for you!

Prerequisites: A pain-free state, and proficiency with fundamental movement patterns (hinge, squat, push, pull, etc.)

Strengthening Your Balance

All Levels

This all levels program has been developed to enhance and improve your balance, combining some proprioception and coordination work. During this class we will focus on static positions and dynamic balance movements in addition to strength and core exercises in order to help to feel better and more stable when moving. Whether you want to be more confident on your stand up paddle, avoid a fall when hiking or simply get stronger for your everyday life, this class will definitely fit you well!

Stretch and Core

BackSmart Level

Jessica will take this group through breathing, self myo-facial release, joint mobilizations, and core conditioning. 60 minutes of body maintenance, they don’t call it soft tissue for nothing! This is a great class for beginners and new clients of it’s time! Fitness Results to begin to learn and build strong core foundations.

Prerequisites: none

Stretch, Core and Cardio

BackSmart Level

Join Rafael as he takes you through total body maintenance. He will cover breathing, self myofascial release, joint mobilizations and core stability. An entire 45 minutes will be spent going through each joint segmentally looking at everything from range of motion, stability, balance and posture. At the end of class Rafael will leave 15 mins for cardiovascular conditioning.

This is a great class for beginners and new clients of it’s time! Fitness Results to begin to learn and build strong core foundations.

Turkish Get Up for Kids 8- 14

All Levels

Calling all kids 8-14 into the gym for a complimentary hour with it’s time! trainers who are keen to teach you the Turkish Get Up. This move becomes a fun practice that works on posture, core, hip and shoulder stability, and overall fitness. We look forward to playing with the gym equipment in a fun way to improve the way you move.


Wonder Women

Intermediate Level

This is a fun and lively small group of individuals who love to chat and laugh while they work their butt’s off. This is a general strength and conditioning class, with a strong emphasis on movement quality. The program always included stretching and mobility, followed by various exercises to tone, build strength and improve overall fitness.

This is rated as intermediate.

Prerequisites: Familiarity with kettlebells (swing, Turkish get up, armbar)

Kettle Bell Training

What is kettlebell training?

A ‘kettlebell’ is a traditional Russian cast iron weight that looks like a cannonball with a handle. They come in different weights from 8kg up to 48 kg. Sheila’s interest in training with kettlebells started while she was recovering from foot surgery a few years ago. The ability to train effectively and yet have very little impact on the feet helped her recovery immensely. Kettlebells have become an integral part of programming for Sheila’s clients. They have become part of the training plan that gets clients the results they are looking for in strength and loss of body fat. Kettlebells are growing in popularity in the U.S. and Canada. All clients and fitness levels can use kettlebells with proper technique instruction. Sheila has recently obtained her RKC- Russian Kettlebell Certification, after a trip to the Vienna, Virginia. This certification is regarded as one of the most challenging certifications to pass. It delivers the depth and breadth of core competencies Sheila will use with you for successful kettlebell instruction.

Kettlebell FAQ

What is a kettlebell?

A kettlebell, or girya (Russ.), is a traditional Russian cast-iron weight resembling a cannonball with a handle, and it is the ultimate tool for extreme all-around fitness. The kettlebell dates back to the 18th Century, first appearing in a Russian dictionary in 1704 (Cherkikh, 1994). So popular were kettlebells in Tsarist Russia, that any strongman or weightlifter was referred to as a “girevik,” or “kettlebell man.” “Not a single sport develops our muscular strength and bodies as well as kettlebell athletics,” reported Russian magazine Hercules in 1913.

Why train with kettlebells?

Kettlebells deliver extreme all-around fitness better than any other piece of equipment out there, and can replace barbells, dumbbells, belts for weighted pull-ups and dips, thick bars, lever bars, medicine balls, grip devices, and cardio equipment in your fitness regime.

Who trains with kettlebells?

People of all ages and all skill levels can benefit from kettlebell training. Kettlebells can even be used in recovery from various injuries.

How do I learn to use the kettlebell?

From Pavel’s books and videos: Enter The Kettlebell or From Russia with Tough Love, or from an RKC certified instructor! Kettlebell technique can be learned in one or two sessions and one can start intense training during the second and even first week (Dvorkin, 2001).

What is the right kettlebell size for me?

Kettlebells are measured in “poods,” an old Russian measure of weight equal to 16 kg, or roughly 35 lbs. Though the weight used by each person will vary, an average man will typically begin with a 35 lb kettlebell, and an average woman with 18 lbs.

Kettlebell Advanced Technique Program

Kettlebell Advance Technique Program

Commit to this class after a strong foundation of kettlebell skills are established. Sheila programs this class monthly with progressions and challenges using Level 1 and 11 Kettlebell skills. The class has 20-minutes of movement prep followed by a challenging mix of kettlebell circuits and strength.