Featured Programs

Featured Programs & Specialty Series

We offer a wide range of specialty programs, series and classes throughout the year. Please refer to our latest newsletter for details about our current offerings or call 919-545-2133 for more information.

Strong and Stable

This 8-week program is designed to reduce the risk of falls by improving several factors related to balance, including; mobility, agility, coordination, posture, and self-confidence.

Members: $120
Non-members $160

Healthy back Project

This 4-week program is designed to educate you on the basics of low back pain and give you the tools to help prevent and manage future episodes. You will learn different exercises to stretch and strengthen the muscles that support your spine as well as everyday tips to keep your back healthy.

Members: $80
Non-members: $120

Women on Weights (WOW)

WOW is an 8-week women’s weight-training and educational program. Graduates of the program will able to confidently design their own personalized strength training programs. WOW is set in a small group, ensuring that each participant receives personalized advice and attention.

Members: $224
Non-members $336

Posture Program

In this 8-week program, you will learn how to use your muscles safely and efficiently in order to improve static posture and movement patterns, and reduce pain in daily activities. The program addresses posture of the entire body including the head, neck, shoulders, hips, knees, and feet. Included in the program is an initial posture assessment, as well as a reassessment at the completion of 8 weeks.

Members: $80
Non-members $120

Soft Rolling

Explore the benefits of releasing connective tissue through guided exercises using a soft roller and other simpler props. Appropriate for all fitness levels.

Members: $42
Non-members $63

Yoga for Balance

This series consists of yoga practice to strengthen the core, legs, ankles and feet, and build a strong and stable base. Props and chairs will be offered to accommodate all ability levels. Great for beginners!

Members: $34
Non-members $48

TRX Suspension Training

A wide variety of TRX programming is offered throughout the year including TRX Yoga, TRX Bootcamp and TRX for Muscular Strength and Endurance to name a few.

If you are new to TRX or just need a refresher on the fundamentals, we offer a monthly TRX Fundamentals class. This class is a prerequisite for all of our TRX series.

*Pricing varies based on specific program offerings.

NIA

NIA is a dynamic, non-impact cardiovascular workout that blends dance, martial arts, yoga, and healing arts to allow your inner child, athlete, warrior and dancer within to expressively emerge.

Members: $24*
Non-members $56*

*Listed price based off of a four week series. Price varies depending on length of series.

Registration is required. Please visit the DCFL Member Services desk, or call us at 919-545-2133 to
reserve your spot. Space is limited.