YOGA & GROUP FITNESS
*Available if you upgrade your membership to include the Downtown Crag location.
YOGA FOR CLIMBERS
-Sundays 9:30-10:30 am at the Downtown Crag.
- Notice! We are pausing this class starting 3/29/26 until further notice. We will inform you when it is on the schedule again. Thanks for your understanding!
Bonus: After the Sunday class, the Downtown Crag is open to students for climbing from 10:30 am to Noon before the climbing gym opens.
GROUP FITNESS
STRENGTH AND CONDITIONING WITH CJ MALLONEE
Tuesdays, 8-9:15 am at Main Street Boulders
Thursdays, 7:45-9 am at Main Street Boulders
Included in your membership or pass.
We have 5 and 10 class passes for CJ’s S&C class!
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Ready to get stronger? Well, come lift heavy stuff and put it back down! This is a full workout session, complete with a warmup to begin, multiple sets of strength and conditioning exercises (with and without weights), and a stretch session at the end. CJ uses science to fuel these training sessions, sharing her knowledge of biomechanics with the class and emphasizing proper form. All are welcome, beginner to advanced. CJ will work with you where you are. If you've never done a pullup or lifted a single weight, CJ can show you how. And if you're more advanced, there is always more to learn and more strength to gain.
Please note that this class utilizes barbells and dumbbells, so please wear appropriate footwear. Also be prepared for exercises that require jumping and lunging; however, if there are any exercises you are not comfortable doing, CJ always has modifications or alternative exercises.
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CJ is an expert physiologist, earning her Master of Science degree in Exercise Physiology with an emphasis on Strength and Conditioning and a Master of Science in Physiology and Biophysics at the University of Louisville School of Medicine, where she specialized in cardiovascular and high-altitude physiology. She is currently pursuing a PhD in Biological Sciences, where she is doing research in muscle physiology and biomechanics. She has taught anatomy and physiology, exercise physiology, and biomechanics courses at the university level and worked as a Master Fitness Trainer Instructor with the U.S. Army. CJ has over 15 years of experience as a strength coach, working with a variety of people. She has trained climbers of all levels, active-duty soldiers, high school and college athletes, cardiovascular rehab patients, and many more. She is a climber herself and is well-versed in the needs of climbers for creating balance in strength. CJ is expertly trained in biomechanics, and her coaching emphasizes proper and efficient form, with a good eye for correction, and has a wealth of knowledge in biomechanics and physiology that she continues to learn and expand upon.
Besides having two Master of Science degrees and soon a PhD, CJ has also been certified as a Master Fitness Trainer Instructor by the US Army and a Certified Strength and Conditioning Specialist by the National Strength and Conditioning Association.
Whether you are an advanced climber looking to improve strength or just starting out, CJ can help you attain your goals with a periodized strength and conditioning plan tailored specifically to you.
For the personal fitness coaching package with CJ, you get science-led training from a highly educated and experienced strength coach. This includes a one-on-one personal fitness coaching session for one hour in person once a week, plus a weekly training plan written by CJ specifically for you, tailored to your needs and goals. During your initial session, CJ will assess your ability to do fundamental exercises and help you set some attainable and realistic goals. As your training progresses, CJ will continuously reassess your fitness and goals with you.
To schedule personal fitness coaching and for pricing, please send an email to cjmallonee@flagstaffclimbing.com or you can consult with CJ in person after one of her group fitness sessions.
Want to do Personal Fitness Coaching with CJ?
Go here for more info.