#NOHOOKIEGANG(ADVANCED TRAINING)
Personal Training
Must have completed at least 20 sessions of personal training with head trainer CJ Falconer to be eligible!
The Dungeon is a personal training facility that I’ve designed so I could personally train my clients in one spot at their level. The gym is private and uniquely set up for my fitness programs that fit each client based on fitness goals and fitness level. The dungeon is a small fitness community that promotes A HEALTHY LIFESTYLE, you’re most likely to maintain the habit and see results. The prices reflect the nature of the training at the gym. Multiple clients may be training based on the time that they scheduled to train. THIS IS NOT GROUP TRAINING, THE FACILITY IS DESIGNED TO TRAIN MULTIPLE PERSONAL CLIENTS SIMULTANEOUSLY.
Hate working out alone?
Personal Training. In a personal training setting, clients are often doing different things at their own customized level of fitness or ability. Great opportunity for one to come with friends and help each other strive for greatness. In life and in health!
People nowadays want personalized workouts and individual attention without paying the hefty price of one-on-one training.
Semi-private training allows us to create an environment where the clients will gain the value of progressive fitness training while in a close-knit group which has its benefits from a camaraderie and moral support aspect.
Personal training implements a periodized program that typically stretches over 4 months, aimed at progressively improving fitness and body composition.
We divide this into a 4 month period, with each month focusing on a different aspect or pillar of fitness.
The first month can go into activation, allowing our client’s bodies to adapt to the oncoming training stimuli through workouts that ignite neuromuscular activation and motor unit innervation.
This will build the required stability, coordination, range of motion and balance for the strength and power phase which follows.
Once clients have adequately progressed in strength, power, and endurance, you can move to the final phase of your program, skills, and conditioning.
In this phase, you are now polishing the functional tools and ingraining the training methods gained throughout the program.
#NOHOOKIEGANG(ADVANCED TRAINING)
$1600 (4 month commitment)
$400\ Month, membership subscription. 4 month minimum with card on file for automatic payments.
Must have completed at least 12 sessions of personal training to be eligible!
Come train with me and my fitness community of trainers, fitness enthusiasts, athletes, and fitness models. this is my exclusive group of clients that come together to train in a high intense setting. We have access to mutliple gyms, training facilities, and various fitness locations that you will be welcome to join in our training lifestyle. We train at our home base which is the Dungeon, or at Johnny O’s in boca. We also have outdoor training like Vista View park or sand circuits on the beach.
This time mostly consists of those NOT constrained by a traditional work schedule. Usually entrepreneurs and athletes. This time is for the experienced lifter. No Air conditioning, no fans, no chitchat. Just music and the sound of iron touching in the background.. Blood, sweat, and tears are being poured in this session. NO APPS aka NOHOOKIEGANG sessions don’t just challenge your body, they're equally hard on your mind. These brutal sweat sessions will make even the toughest athletes wonder why they're putting themselves through such hell.
You can't bear the thought of losing or turning down a challenge, a trait that incessantly drives you to finish a tough workout. You won't stop till you earn bragging rights.
#BREAKFASTCLUB
5:00 am - 6:00 am
This is a time for you, If you're an early bird, have to workout before work, or like to train in a fasten state.
Convenience: You can basically go to bed in workout attire. It might sound odd, but people often do it to seize the day, make more of of their time. Wake up, workout, no you have the rest of the day. Generally speaking, it is easier for an individual to stay on track with a fitness regime first thing in the morning because there is less time for family, evening plans, commuting, late nights in the office, and other distractions to get in the way. Fatigue from a long day can also lead to skipped evening workouts. Starting your day with exercise is typically setting one up for a healthy domino effect throughout the day. This is often followed by a healthy post-workout shake or snack and an increased water intake all morning long. Getting your workout in the morning makes it easier to incorporate a balanced breakfast into your schedule, setting you up for a day of healthy eating.
#MIDMORNING
9:00 am – 10:30 am (The Dungeon)
This is the ideal time for those not constrained by a traditional work schedule. one may want to start their mornings with breakfast, reading the paper, or a couple of errands, and then hit the gym. Its safe to say, mid-morning gym goers choose go at that time - to interact with others. The social construct of exercise is certainly part of why we do it, it relates to results, using health and fitness to focus on body transformation, community and support. If you love to train during social hour, try putting your nose to the grindstone for an hour, and then perhaps meet your friends for coffee or lunch afterward.
#NOHOOKIEGANG(ADVANCED TRAINING)
10am -12pm (The Dungeon)
This time mostly consisted of those NOT constrained by a traditional work schedule. Usually entrepreneurs and athletes, this time if for the experienced lifter. No Air conditioning, No fans, No chitchat. Just music and the sound of iron touching in the background.. Blood, sweat, and tears are being poured in this session, High intensity workout where the results have no choice but to come. NO APPS aka NOHOOKIEGANG sessions doesnt just challenge your body—they're equally hard on your mind. These brutal sweat sessions will make even the toughest athletes wonder why they're putting themselves through such hell.
You can't bear the thought of losing or turning down a challenge, a trait that incessantly drives you to finish a tough workout. You won't stop till you earn bragging rights.
#RUSHHOUR
5:00 pm –6:30 pm
The after-work crew shows up seemingly more out of choice than necessity. Rush Hour is exactly what it sounds like people rushing to the gym from work to get it in before the hours of the night catches them. For those people this time is the perfect stress reliever.
#SandCircuit
A workout designed for the sunny shores. For those who need to improve their cardiovascular system, lose body fat, or those who are into fitness apart from weight lifting.
#Recovery Therapy
Most athletes know that getting enough rest after exercise is essential to high-level performance, but many still overtrain and feel guilty when they take a day off. The body repairs and strengthens itself in the time between workouts, and continuous training can actually weaken the strongest athletes. Rest days are critical to sports performance for a variety of reasons. Some are physiological and some are psychological. Rest is physically necessary so that the muscles can repair, rebuild, and strengthen. For recreational athletes, building in rest days can help maintain a better balance between home, work, and fitness goals.