Customized Classes at the Prime Sports Institute

June 2019
Check back regularly for additions and updates!

At Prime, we offer small group classes led by our team of expert instructors.  Our team emphasizes technique and watches form.  You can expect high quality teaching with adaptations and adjustments based on your unique body.  Leave each class feeling educated and empowered!


​​Class Description: 

Learn to restore your range of motion, and move your body more freely with greater control.

Move with the resilience of a child again through crawling, rolling, lunging, squatting, piking, pressing and pulling from the floor.

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, and regressing effectively so that you can push hard without injury. Using conventional strength drills and unbinding flows, set to timed protocols, you teach your nervous system to hold technique under stress, recover quickly from difficulties and failures, and increase durability, resilience and toughness. 


  • No pre-existing pain patterns; ability to crawl around the floor / be on hands and knees for extended periods of time; willingness to think outside the box; commitment to learning good technique, being pushed outside your comfort zone and maintaining a good attitude

INSTRUCTOR: Alaina Sawaya

Location: Downstairs - Gym

Date/Time:  Tuesday and Thursday @ 8:30am

  • June 4 - June 27
  • 2x/week classes for 4 week series: $200
  • Drop-in's:  $30.00
  • Reservations ARE allowed for this class. This class is limited to 6 students. 

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

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.

Monthly Restorative Yoga

Class Description:

90 min of active relaxation through restorative yoga

Dates and Times

  • ​​May 13, June 10, and July 8: 5:30pm-7pm

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


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.


Yoga Basics

Class Description:

1 hr class with a focus on alignment

  • Learn to do the poses correctly for your unique body
  • Use props and receive adjustments when necessary to maximize the benefits of each posture


  • Beginners welcome without acute injuries. 
  • No prior yoga experience required.  
  • Experienced yoga students also welcome! Build strength and endurance 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.


Yoga Therapy

Class Description:

90 min semi-customized class

  • You will receive instruction in postures, breathing exercises and meditation.
  • Bring your chronic issue and your smile and let's see if we can't be more stubborn and creative and 'solution oriented' than your pain!

What is Yoga Therapy? 

  • Yoga Therapy is the specific application of yogic tools—postures/exercises, breathwork, meditation techniques, and more—to address an individual’s physical, mental, and emotional needs.
  • The International Association of Yoga Therapists ( IAYT ) aims to
    "bridge healthcare and yoga".
  • Prime focuses on improving a person's physical performance using a wide array of "tools" or modalities.
  • This Yoga Therapy class compliments
    the Physical Therapists, Athletic Trainers, Strength & Conditioning Coaches and
    bodywork professionals in one integrated location.

Days and Times:

  • Fridays - June 7, 14, 21, 28
  • 2:30pm - 4:00pm 

Purchase a 4 class punch-pass for $100 or Drop-in for $30.

Please reserve your space in class!  Each class is limited to 6 students.  A waitlist is enabled in case a spot opens up.


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.