GEMStrong
GEMStrong is our Strength & Fitness program for girls
in 6th - 10th grade. This program helps girls build confidence
and a healthy self-image through weightlifting and functional fitness.
We want girls to walk away from each class feeling strong,
powerful, and at home in their bodies.
Our Winter/Spring 2026 Session
is open for enrollment!
Sundays
February 1st - May 17th
12:00 - 1:15 PM
Stratum Fitness (in Solana Beach)
Each Class Includes:
Intention-setting with affirmations to get focused and set the tone
Fun, dynamic workout (15-25 minutes depending on the intensity), combination of bodyweight movements and light weights
Interactive game to elevate heart rates and keep the silliness alive
Guided meditation to center the girls before they head home
Stretching and reflections around highlights from the class
We always teach and demonstrate proper technique for every movement, ensuring the girls learn good form. During the strength training and workout, we offer individualized coaching and adjustments for each girl.
Weight-lifting movements we progress through:
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
Functional fitness movements we include:
Cardio - Rowing, Biking, and Ski Machine, Burpees, Box Step Up’s, Squat Jumps, Lunges, Planks, Sit-Up’s, Bar Hangs, Farmers Carries, and more!
This 12-week session also includes:
Two outdoor workout excursions - We design a special outdoor workout that includes running and body weight movements to a local business where we treat the girls to something sweet (last Fall we went to Solana Frosty and Solana Sumptuous Cookies)
One parent-daughter work-out class - The girls will have an opportunity to workout alongside one (or both) of their parents, bond through movement, and show off their fitness skills!
Total Cost: $525
Please reach out if you’d prefer to split the payment up into 2 or 3 payments via a monthly payment plan!
Includes: 12 Classes (9 GEMStrong Classes + 2 GEMStrong Outdoor Excursions + 1 GEMStrong Parent-Daughter Class)
We have space for 12 girls to join us this Winter/Spring 2026 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/10th grade. If you have a daughter outside of this age range that wants to join, please reach out!
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Our preference is that each girl registers for the entire session. 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 about half of these classes but you still want her to participate, please email Shannon at shannon@gemsrising.com and we can chat about another option!
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Sundays -
Feb 1st
Feb 8th
Feb 22nd
March 1st - Outdoor
March 8th
March 15th
March 22nd
April 12th - Outdoor
April 19th
April 26th
May 3rd
May 17th - Special final class before summer
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Text Shannon - 301-803-9757 with your questions!
