GEMStrong
GEMStrong is our Strength & Fitness program for girls
in 6th - 9th grade. Our mission is to help girls build confidence
and a healthy self-image through weightlifting and functional fitness.
We want to support these girls in feeling strong, capable,
comfortable, and empowered in their bodies.
Enrollment is OPEN for our…
Spring 2025 Session!
This is our final GEMStrong 6-week session before Summer kicks in and we change our GEMStrong model!
12:30 - 1:45 PM
Sundays, April 6th - May 18th
Stratum Fitness (in Solana Beach)
Each Class Includes:
Intention-setting + affirmations to set the vibe and focus for the class
Lesson on proper technique for each weightlifting movement
Fun, dynamic workout - 10-16 minutes, combination of bodyweight movement and light weights (like kettlebells, dumbbells, and wall balls)
Guided meditation + relaxation time to center the girls before they leave
Group stretching and reflections around what they learned
Weight-lifting movements, the girls will progress with during this Spring Session:
Squats - Bodyweight, Kettlebell, Light Barbell
Deadlifts - Kettlebell, Light Barbell
Presses - Dumbbells, Light Barbell
Bench Presses - Dumbbells, Light Barbell
Kettlebell Swings
Pull-Ups + Ring Rows
Cleans - with Medicine Balls and Dumbbells
They will also be doing a variety of functional fitness movements including: Cardio (Rowing and Biking), Burpees, Box Step Up’s, Squat Jumps, Lunges, Planks, Sit-Up’s, Bar Hang Holds, Farmers Carries, and more!
We will wrap this Spring session up with another special two-hour class (on 5/18) that will include a Parent-Daughter work-out, where the girls will have an opportunity to teach and show one of their parents some of the movements they’ve learned and do a partner work-out together!
Total Cost: $245
Includes: 6 Classes (5 GEMStrong Classes +
1 GEMStrong Parent-Daughter Class)
We have space for 12 girls to join this Spring Session!
Click the link below to register your daughter.
FAQ
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GEMStrong will be taught by GEMS Co-Founders, Shannon Keating and Christina Gutman. Shannon, who has her CrossFit Level 1 and CrossFit Kids Certifications, will be the Head Coach, teaching the movements and designing the work-outs.
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We are capping registration at 12 girls total to ensure that each girl gets individualized attention.
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GEMStrong is for girls in 6th/7th/8th/9th grade. We will be expanding in the fall to include more ages, but this is the age group we are supporting right now!
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Our preference is that each girl register for the entire Spring session, which consists of 6 classes. We want these girls to have time to bond with one another, see progress within themselves, and also feel a sense of accomplishment by the end. If your daughter would only be able to join in for 2-3 of these classes but you still want her to participate, please text Shannon at 301-803-9757 and we can chat about other options!
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Sundays - April 6th, April 13th, April 27th, May 4th, May 11th, May 18th.
We are skipping Easter Sunday! -
Text Shannon - 301-803-9757 with your questions!