Team Training Offerings

The Y can help you FIND YOUR FIT with our Team Training Programs. Discover the program that works best for you with our monthly subscription plan! Our programs get you the results you are looking for to help you reach your fitness goals.

Team Training Offerings

Team Training

Our programs get you the results you are looking for to help you reach your fitness goals.


TRY IT* 1 month Fee: $10/class

A one-month subscription plan can get you started on your road to finding your fit.

CHANGE IT* 3 months Fee: $9/class

A three-month subscription plan can help you start to truly see changes that can last with consistent efforts.

LIVE IT* 6 months Fee: $8/class

A six-month subscription plan gives the time needed to make lasting lifestyle changes to not only FIND YOUR IT but LIVE IT.

LIFESTYLE* Unlimited Fee: $6/class

Can attend any Team Training at any location.  Access all Team Training class as much as you want at all Y locations. Make Team Training part of your lifestyle and live the change you want to be.

* Prices are per person, per class—tiered pricing based on length of training.




Women on Weights (WOW)

Women only class teaching proper weight-lifting etiquette and technique.  “WOW” is currently available at the following locations and times:

Chester Family YMCA – Wednesday from 6 – 7 p.m.
Chickahominy Family YMCA –
Monday at 7 a.m. and Tuesday/Thursday at 10 a.m.
Goochland Family YMCA – Tuesdays at 10 a.m.
John Rolfe Family YMCA – Monday/Wednesday at 5;45 p.m.
Patrick Henry Family YMCA – Monday at 6 a.m., Wednesday at 5:30 p.m.
Shady Grove Family YMCA – Tuesday/Friday at 10 a.m.
Tuckahoe Family YMCA – Saturday at 10 a.m.


Take your exercise to the next level with this new training method to help you attain your best level of fitness. Each of our movement blocks incorporates different muscles that work together to create a complete and efficient full-body workout. T3 movement blocks:

Resistance: designed to help you acquire strength and muscle toning.
Intensity: designed to build up your endurance and stamina.
Power: geared to maximize your movements and power output.

T3 is currently only available at the Swift Creek Family YMCA at the following days and times:

Monday/Wednesday: 5:15 a.m. & 9:45 a.m.
Tuesday/Thursday: 6:15 p.m.
Friday: 5:15 a.m., 9:45 a.m. & 6:15 p.m.
Saturday: 9:45 a.m.

Fitness Fusion

Weight loss exercise program to maximize calorie burn.

Fitness Fusion is currently available at the following locations and times:

Atlee Station Family YMCA: Saturday at 10 a.m.
Downtown YMCA: Saturday at 7:30 a.m.
John Rolfe Family YMCA: Monday/Wednesday at 5:45 p.m.
Shady Grove Family YMCA: Wednesday/Friday at 5:30 p.m.

Next Level

NEXT LEVEL maximizes foundational improvements supporting athletic performance.  Program enhances liner and multi-directional speed, upper and lower body strength, first step quickness, functional power and self-confidence.

Learn More

PE Sports Conditioning 6th – 8th Graders

The Y is your P.E. destination.  Students follow Presidential Youth Fitness Program deliverables to achieve benchmarks, while also receiving instructional skills in basketball, soccer, Group Exercise, & Strength Training.  The program meets twice per week.

For more information, please contact Wellness Director Angela Brecht.

Available at:

Midlothian Family YMCA, Tuesday/Thursday 4 – 5 p.m. (Begins April 14)


Athletic training for the non-athlete to improve strength and cardio and breaks existing plateaus.

Synergy is currently only available at the Patrick Henry Family YMCA at the following days and times:

Tuesday/Thursday: 9:30 a.m.

Les Mills GRIT

30-minute high-intensity interval training (HIIT) to improve strength and build lean muscle.  GRIT is designed to improve strength, cardiovascular fitness and build lean muscle.

Les Mills GRIT is available at the Atlee Station Family YMCA, Midlothian Family YMCA and *Northside Family YMCA at the following days and times:

Atlee Station: Monday/Wednesday/Friday at 5:30 a.m. & 6:10 a.m.
Midlothian: Monday/Wednesday/Friday at 7 a.m. (beginning April 14)
*Northside: Tuesday/Thursday at 5:45 a.m. & Saturday at 7:15 a.m. (beginning April 15)


Teen Team Training

Athletic training for student-athletes to improve speed, agility, and strength.

Teen Team Training is currently available at the following locations and times:

Chickahominy Family YMCA: Wednesday at 6 a.m.
Patrick Henry Family YMCA
: Monday/Wednesday at 4 p.m

Y. K. O.

Builds lean muscle and endurance through non-contact mixed martial arts. Y.K.O combines elements of HIIT and Kickboxing to give you a unique way to burn calories and tone your body.

Y.K.O. is currently only available at the Swift Creek Family YMCA at the following days and times:

Monday/Wednesday at 6:15 p.m.


Y/ELITE is built on a tier system and as you progress you will increase your tier rank. View the Y Elite Tiers.


Meet with a Y/Elite Coach at any of YMCA locations to take the entrance exam and see how you currently measure up.

The Entrance Exam consists of the following:

Activities Men Women
Burpees 10 reps in 30 sec 7 reps in 30 sec
Plank Hold 1 min Hold 45 sec
1 mile run 8 min 9 min
Pull-ups 7 reps 7 reps, Green Band



You’ll receive monthly workouts that prep you for the Tier testing as well as a calendar of events of when and where the next test is happening.


Participate in the group testing events, or meet with a Y/Elite coach if you can’t make the group tests.

You can also attend FREE Group Workouts or complete our monthly workouts on your own to prepare for your next tier test.  Progress through the Y/Elite Tiers to obtain to work towards obtaining Y/Elite status and the coveted Y/Elite kettle bell key chain for each tier.  View the Y/Elite Tiers chart.

For more information about Y/Elite, speak to a wellness staff at your local branch.