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Frequently Asked Questions

Find answers to our most common questions below. If you can't find what you're looking for here, contact us directly and we're happy to help!
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Speed & Agility

You can expect a high-energy team environment where you will be asked to participate in a variety of fun and competitive speed and agility drills, such as racing other participants or a clock, pushing your own skills and flexibility week after week, and participating in testing sessions to take formal measurements periodically of things like your speed at certain tasks.

Each of our speed and agility sessions is divided into two parts: floor work and treadmill work. During the floor part of your session, you will always work on four distinct categories of movement: change of pace/direction, hand/eye coordination, plyometrics, and isometric movement. 

You will also spend part of your session doing drills and running on our specialized treadmills, which are meant to correct your running form and build your fast twitch muscles to increase your speed. This is a one on one session between you and one of our specialized coaches, and you will be placed on a training program customized for you. You will be taught how to get on and off the treadmill safely, as well as how to sprint and handle inclines safely. 

Everything runs under the direction of our coaches, who are always happy to help with any questions.

At the end of your speed and agility sessions, we encourage you to take advantage of our cold plunge tubs and infrared sauna to help you reduce muscle soreness and have a faster recovery. 

We ask that you wear athletic clothes and indoor running shoes (no spikes or cleats). We also recommend you bring a swimsuit and towel for using the cold plunge and sauna.

Any individual who wants to work on their running form is welcome to join any open session, but the training is geared towards general athletes. 

Yes, you can join any open after school slot. Each session will have 50 spots available, and you can sign up for any session that shows availability. 

To sign up for our regular speed and agility sessions, a child must be at least 12 years old. However, we do have some special Fundamentals sections that are for kids aged 7-11. Contact us directly to find out which sections are available if you have a child under 12. 

Yes, we offer group discounts for both teams who sign up as a group as well as families with multiple children enrolled. 

Please note: with our family membership plan, all members must be living within the immediate household in order to be on the plan. 

Contact us directly if you are wanting to sign up as a team or family.

Yes, you can reschedule at any time as long as you are more than 12 hours before your session. If there are fewer than 12 hours until your scheduled session, you’ll need to contact us directly. 

To schedule or reschedule a session, go through our scheduler app (GymMaster) or through the booking link here on the website. 

All class time bookings close 12 hours before the class is scheduled to begin, so if you’re within that 12 hour window, the session will not show as being available. If you need to try and make a particular session within that 12 hour window, you will need to contact us directly.

Contact us directly, and we’ll be happy to refer you to an open session that week that you can try out for free. We ask that you not just show up for a session (or bring a friend to a session) without pre-authorization first, as many of our sessions are fully booked out already. 

No. Only family members who live within the immediate household are eligible to be on your family membership plan. 

Yes, you can come in and use any of our floor therapies (i.e., cold plunge, sauna, shockwave therapy, compression, etc.) at any time during our regular business hours as long as you have an active speed and agility membership. 

Functional Neuromuscular Massage Therapy (FNMT)

Traditional massage therapy usually focuses on general relaxation, circulation, and enhanced well-being over the entire body area.

Functional Neuromuscular Therapy (FNMT), on the other hand, isolates specific neuromuscular dysfunctions and works to treat the soft tissues of those areas to target root causes of pain and change neural input. It is more targeted towards particular areas of the body (usually areas that tend to hold onto more pain and tension) and specifically works on retraining the tissues in those areas to respond better to future physical stimuli.

We ask that women wear a sports bra, loose fitting tee shirt or tank, and gym shorts. We ask that men wear gym shorts and a t-shirt.

Yes, typically you remain clothed throughout your session. Occasionally we will need to adjust garments (roll up shorts or move your shirt) in order to reach the areas being worked, and sometimes we will have you remove your shirt if we need to access the middle of your back. We will offer you a blanket for cover throughout the session.

When you come to the studio, you will wait in the chairs closest to the main entrance until your therapist comes out to get you.

You will then be led to one of our massage rooms, and your therapist will ask you some questions to ascertain which areas of your body have been giving you the most pain or trouble lately. If there are multiple areas, you will be asked to prioritize which area gets worked on first in case your therapist can’t get around to everything in one session.

Then, depending on which area is being worked on, you will be asked to either lie on your back or one of your sides on the massage table, and you will be offered a warm blanket to help you relax. 

Your therapist will then use either his/her hands or forearms or specialized massage tools to apply pressure to the area you specified and the tissues around it. While this can often be uncomfortable, if it ever gets to real pain, let your therapist know, and they can ease up the pressure. The goal is for the pressure to be productive, not unbearable. 

During the session, you can either choose to chat through the massage with your therapist, or you can choose to listen to the music that will be playing in the background. Your therapist is comfortable with whatever option you prefer and is used to people doing either one.

At the end of your session, you might be asked to walk around for a minute to see how everything settles and feels.

If you would like to be shown how to use the cold plunge and infrared saunas after your session, you’ll want to bring a swimsuit and towel and tell your therapist you want to be shown how to utilize those at the end of your session.

All of our therapists are highly trained and very good at what they do, but if you would like to try out to see if someone’s personality or style is a better fit for you personally, you can absolutely try out different therapists.

Some of our therapists might have more limited availability than others, so you might need to book an appointment for further out if you’re wanting to try someone specifically.

You can book a session online through our Square booking system, which you can access by clicking HERE. 

When you click on that link, it will list all available sessions for each of our therapists over the next few months. Some of our therapists have more limited availability than others, so you might sometimes have to book far in advance if you’re wanting an appointment with a specific therapist. 

It is normal and expected for you to feel soreness after your session for 1-3 days, especially if it’s the first time we’ve worked on that area.

Taking an anti-inflammatory like ibuprofen will often help, and we also recommend coming in and using the cold plunge and sauna in between sessions to speed up muscle recovery. 

Some light bruising can occasionally be normal after a session as well, but we definitely invite you to contact us directly if you’re worried about how you feel after a session, and we’re happy to help you with any concerns you have.

Payment is collected at the end of each session. We accept Venmo or any major credit/debit cards, as well as HSA cards.

Floor Therapies & Other Services

You can learn more about each of our floor therapies by clicking the “Services” tab at the top of the webpage and reading about each one. 

You can wear any clothing that you don’t mind getting wet (it doesn’t have to be swimwear, although many people do choose to cold plunge in swimsuits). 

We have an extremely limited number of towels available, so we ask that you bring your own towel each time you come to cold plunge. 

Yes, you must be trained on how to use our floor therapies by one of our coaches or massage therapists before using any of them, including the cold plunge and sauna. 

This training can happen during your first speed and agility session or during your massage session. If you want to be trained on the therapies, let your coach or therapist know at the beginning of the session so they can leave sufficient time at the end for the training. 

Yes, you are free to come in and use any of our floor therapies during regular business hours as long as you are an active massage client (minimum of one session per month) or are currently enrolled in speed and agility sessions. 

No, we do not allow you to bring in other people with you to use our floor therapies because all clients need to receive training by us beforehand. We cannot have the liability of someone without training coming in to use the therapies and getting hurt. 

No, our stick mobility classes are currently on hold. 

No, the floor therapies are included in your membership in our speed and agility program or your patronage as a regular massage client. 

Pricing and Policies

For speed and agility, your membership will renew automatically every month from the day you signed up. Note: It is your responsibility to cancel your own membership (including if you’re part of a team) if you no longer wish to continue using our services. 

If you are a massage client, payment will be collected at the end of each massage session. 

No, we do not offer refunds for services not used. If you no longer wish to have a speed and agility membership, you are responsible for cancelling your subscription. 

We do not offer gift certificates for our services at this time. 

No, your membership is not automatically cancelled, even if you are a member of a team that has decided to stop training. You are responsible to cancel your own membership if you no longer wish to receive training. 

If you cancel your massage therapy session less than 12 hours before your scheduled appointment, you will be charged the full amount of your session. If you wish to avoid getting charged, you will need to cancel with us more than 12 hours before that time. 

As per the waiver that you signed before starting speed and agility sessions, you are responsible to take care of any injuries incurred from using our equipment or taking part in our speed and agility classes. 

If you have any concerns, we are more than happy to address them directly. Please call our main number at (435) 232-5995, and we will talk through whatever concerns you have.