Winter Classes at the Prime Sports Institute


January 2019 - March 2018
Check back periodically for schedule additions and updates!

FlowFit Bodyweight & Mobility  


​​​​​​​​​Class Description: 

Unlock mobility by restoring strength to what is weak and releasing tension from what is tight.

FlowFit is a demanding body weight practice of slow controlled unconventional movements derived from martial arts and rehabilitation techniques.

We become shaped by the things we do the most, so training the functional opposite is critical to a balanced structure.  By crawling, rolling, lunging, squatting, piking, pressing and pulling from the floor you will learn integrated sequences that train your body to move more freely and with greater control.

Over the course of the series you will learn to build movements progressively, with repetition and breath awareness, re-mapping your brain for improved movement quality.

Whatever you are training for, FlowFit will make you a more durable athlete. 

  • Prerequisites: No pre-existing pain patterns, ability to crawl around the floor, think outside the box, commit to learn (and hold) good technique, willingness to be pushed outside your comfort zone and maintain a good attitude

INSTRUCTOR: Alaina Sawaya


When:  Tuesdays and Thursdays at 9am 

Where: Downstairs - Gym

  • January: 10 Sessions: $250.00
  • February: 8 Sessions: $200.00
  • Drop-in's:  $30.00
  • Every other Saturday is available for makeups &/or 'bonus' classes
  • This class is limited to 6 students. 

TacFit Unconventional Strength & Conditioning


Class Description: 

Be more prepared than the challenges you face. 

TacFit is an unconventional strength and conditioning system that teaches your nervous system to hold technique under stress for increased durability and power.

You will learn to generate torque strength, hold time under tension and control rotational forces with both your own body weight and with strength tools.

We apply these principles to squatting, lunging, hinging, pressing, pulling, swinging, rolling and crawling and test them under intensity to rapidly increased your results.

Over the course of the series you build greater awareness of how to connect your breath to your movement and how to regress effectively when technique falls apart so that you can push hard without injury.

Whatever you are training for, TacFit gets you performance ready.

  • Prerequisites: No pre-existing pain patterns, ability to crawl around the floor, think outside the box, commit to learn (and hold) good technique, willingness to be pushed outside your comfort zone and maintain a good attitude

INSTRUCTOR: Alaina Sawaya


When:  Tuesdays and Thursdays at 7:30am

Where: Downstairs - Gym

  • January: 10 Sessions: $250.00
  • February: 8 Sessions: $200.00
  • Drop-in's:  $30.00
  • Every other Saturday is available for makeups &/or 'bonus' classes
  • This class is limited to 8 students.

Monthly Restorative Yoga


Class Description:

90 min of active relaxation through restorative yoga

Dates and Times

  • ​​Jan 14, Feb 11, and Mar 11: 5:30p-7p

Benefits of restorative yoga include:

  • use props to support your body for deeper relaxation
  • relieve the effects of chronic stress
  • increase circulation
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    Boost Your Immune System
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    improve sleep

Prerequisites:

No acute injuries, ability to get up and down from the floor; No prior yoga experience required

Location: Upstairs Movement Studio

  • ​​$25.00 per class
  • $46.50 for two classes
  • $67.50 for three classes

Reservations ARE allowed for this class. Each class is limited to 14 students.  A waitlist is enabled in case a spot opens up.

INSTRUCTOR: Erica Quam

Yoga Basics


Class Description:

1 hour class with a focus on yoga basics

  • Emphasis on alignment, action, and breath in each pose
  • Learn to do the poses correctly for your unique body
  • Use props and receive adjustments when necessary to maximize the benefits of each posture

Prerequisites 

  • Beginners welcome without acute injuries. 
  • No prior yoga experience required.  
  • Experienced yoga students also welcome and encouraged to focus on alignment, building strength, and using the breath in each pose

Days and Times:

  • Mondays @ noon 
  • Thursdays @ 5:30p 

Purchase an 8 class punch-pass (good for 6 months): $120 or Drop-in for $17.

Reserve your space in class.  Each class is limited to 14 students.  A waitlist is enabled in case a spot opens up.

INSTRUCTOR: Erica Quam

Small Group Training


Class Description:

This is a strength training program that begins with a functional movement screen to assess your mobility, stability, and flexibility.

Location: Downstairs - Gym

Date/Time: 2x/week classes for 6 week series: $300

  • Mondays & Fridays @ 7:00am with Kerry

Each session will include:

  • Soft tissue work 
  • Corrective exercises - based on your movement screen 
  • Dynamic warmup - prepare the rest of the body for the workout
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    High intensity exercise - changing tempo, time, and format in a structured way
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    Conditioning and core work 
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    Static stretching and diaphragmatic breathing - cool down and allow parasympathetic nervous system to turn on before you walk out the door

Reservations ARE allowed for this class. Class is limited to 6 students.  A waitlist is enabled in case a spot opens up.

Running Form 101


Class Description:

Learn how to run more efficiently and less injury prone than ever! Whether you love or hate running, learn how to make it easier and feel stronger than ever.  Develop awareness then practice and refine your movement patterns to create a firm running foundation for 2019.

Instructor: Nickademus de la Rosa

Length: 60 minutes

Location: Downstairs - Gym

Date/Time: Wednesdays at 4:30pm 

  • 1x/week for 6 week series: $150
  • Drop in's $30.00

Testimonials from Prime Students


Despite having strength trained for a number of years and having received instruction in proper form and technique, I gained valuable insight into properly preparing the body for a strength and conditioning session.

The small group size lent itself well to individual attention from the trainers and for circuit type training so that the whole hour was efficiently and effectively used.
Small Group Training taught me how to work out more effectively and how not to overtrain.  

Having had at least 4 fitness coaches over the last 18 years, I can say that the depth of knowledge and the level and precision of instruction from the trainers was unparalleled.