Group Training

Group Memberships:

Members train in groups of 5– 14 and focus on total body training during our group sessions. You’ll receive the attention and accountability of personal training, with the fun and motivation of a group. All groups are ladies only and are 50 minutes.

Dragonfly Fitness & Training is a St. Louis membership-based group and personal training studio. We offer a variety of options for training to fit every client’s needs including 3 month, 6 month and 12 month training commitments. Members may choose to train 8x per month, 12x per month or an unlimited number of times per month. Group membership investments start at $139  – $189 per month, for 3 months.  We offer special pricing for longer term commitments. Our group memberships come with a 30-day risk free guarantee.  If you don’t love it after 30 days then we will cancel your membership without any penalty.  Our online group scheduling is easy and flexible – your sessions may be used for all days/times and group classes offered. Please note that memberships do not include special events and workshops.

Group Membership Benefits:

From our private Facebook group to member events to simply being able to get your training and nutrition questions answered – we are here for you. Our top-notch training and all of the included extras that we offer truly set us apart from other gyms.

  • Accountability (Weekly check-ins)
  • Special Member Appreciation events
  • Private Facebook group and member website for education and support
  • Free seminars
  • Anniversary gifts
  • Monthly member events
  • Member recognition (Member of the Month & the Annual Inspire Award)
  • Monthly measurements and photos
  • Towel service and filtered water
  • Workout logs
  • Awesome member service that gives you access to team members when you’re having difficulty with just about anything
  • We know you, and we treat you like family!

Our Group Training works best for those that:

Enjoy the energy of others and work better as a part of a group.

Love the spirit of camaraderie and community.

Want to have your workouts programmed for you and led by a knowledgeable coach.

Are committed to showing up, learning and putting in the work for a minimum of 8 times per month for 3 months.

Are interested in training, instead of working out.


Group Training Classes:

If a class isn’t listed here, the description can be found by clicking on the class name in the Mindbody scheduler.

Lift: Lift is a signature Dragonfly class and is all about getting stronger and mastering form at your own pace.  All levels. Members only.

 Core movements include squats, deadlifts, lunges, push-ups, presses, and rows.  You’ll focus on technique and progression of a maximum of 3 – 4 movements in each class.  Classes include a 5-minute mobility, 10-minute ramp-up, 20 – 25 minute strength session, and stretching.

CardioStrong:  CardioStrong is a signature Dragonfly class that combines strength training and cardiovascular conditioning. All levels. Members only.

Classes include a 5-minute mobility, 10-minute strength focus, and a 20-25 minute fast-paced “cardio” session utilizing lighter weights than our Lift class that is designed to make you sweat!

BAM (Boxing & Martial Arts):  How much ‘fight’ do you have? Join us for an action-packed workout that integrates boxing and other martial arts (Tae Kwon Do, Muy Thai, Karate, etc.) to help you knock out stress and burn calories. Learn proper technique from an experienced instructor who will help you develop your strength, power, and speed through various striking drills, bodyweight exercises, and more.
Sessions are 50 minutes (including a warm-up and cool-down). We will be using heavy bags and target mitts in our training. Please bring your own boxing gloves. No experience is necessary.  4-Packs are available.

TRX Total Body:  Get your sweat on during TRX Total Body! It’s a blast of TRX strength and core training combined with cardio drills using bodyweight, medicine balls and more to build overall strength, balance and conditioning. Clients should be proficient in basic movements, but there are options for all fitness levels.

Complexes: Lifting and sweating – that’s what we’re talking about! A complex is any series of movements performed back-to-back in which the set number of reps (or time) is completed before moving on to the next and the weights used never leaves your hands until the reps are complete. We’ll use a variety of tools for our complexes – barbells, kettlebells, dumbbells, and sandbags. Beginners may use bodyweight to perfect the movements prior to adding weight. Complexes are a shorter, intense type of workout! Members only.

Hurricanes: This form of metabolic conditioning is based on the Training for Warriors system. Each hurricane is nine short intense rounds (30-45 secs or a set number of reps) in a row. They typically include two upper body/core exercises and a sprint, repeated three times. Sprints may be running, rowing or riding the Air Assault bike – depending on weather. Three total hurricanes are performed during this session.

RowEndurance: Build strength & endurance, with a focus on rowing efficiency. Endurance will blend a short high-intensity strength training workout with rowing. Get ready to M-O-V-E!

Yoga Mobility: Designed to optimize your performance in the gym by increasing your mobility and range of motion. Movements will compliment Dragonfly workouts from the week, including a focus on the hips, hamstrings and shoulders. No experience necessary.  Sessions are 50 minutes long. Bring your own yoga mat. 4-Packs available.

Rock & Roll Yoga: This non-traditional yoga class will take all levels through a series of poses connecting breath and movement. Come ready to sweat and groove to rock & roll! Perfect for those that have trouble sitting still during a regular yoga class, or that want to ask questions while practicing the movements.