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 Fall 2025 Session
is now happening!
Sundays
8/24 - 12/14
12:00 - 1:15 PM
Stratum Fitness (in Solana Beach)
We have begun but have space for up to 4 more girls to join us for this fall session -
the prorated link is below for classes starting on September 7th!
Each Class Includes:
Intention-setting with affirmations to get focused and set the tone
Fun, dynamic workout (10-20 minutes depending on the intensity), combination of bodyweight movements and light weights
Guided meditation to center the girls before they head home
Group 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 segment and workout, we offer individualized coaching and adjustments to support 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
They will include 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!
Inside this Fall Session, we also include two special parent-daughter work-out classes, where the girls will have an opportunity to workout alongside one (or both) of their parents and show off their fitness skills!
Total Cost: $550
Both pay-in-full and monthly payment plan options available via PayPal!
Includes: 13 Classes (11 GEMStrong Classes +
2 GEMStrong Parent-Daughter Class)
We have space for 4 more girls to join us this Fall Session!
Click the link below to register your daughter.
FAQ
-
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.
-
We are capping registration at 12 girls total to ensure that each girl gets individualized attention.
-
GEMStrong is for girls in 6th/7th/8th/9th/10th grade. We will be expanding in the fall to include more ages, but this is the age group we are supporting right now!
-
Our preference is that each girl registers for the entire Fall 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!
-
Sundays -
August 24th
September 7th
September 14th
September 21st
September 28th
October 5th
October 12th
October 19th
October 26th
November 2nd
November 9th
November 16th
December 7th
December 14th
-
Text Shannon - 301-803-9757 with your questions!