Emerald City Athletics Champions Program

The ECA Champions Program is an all-inclusive membership that allows you access to everything you need in order to achieve your desired results. Our trainers will educate you on our “6 Components,” which are ECA’s values and approach to health and ftness. We will also provide a full workout program customized for you, to get you started on your ftness journey. This includes a full-body analysis, with the help of our InBody Composition Machines, so we know exactly where you are starting from. As a member of the Champions Program, you will have access to all Champions Club Training classes, Group X Classes, all amenities, and much more.

Workout of the Day

*Performance will do Deficit push-ups and Strict Pull-ups on A. And then curls and DB skull crushers on B and will NOT do the runs.

Upper body “arm pump” style. We are using the descending rep scheme of 10..1 and then 1…10 for quality movement instead of for time. Put a running clock of 35 minutes for all to complete both A and B. Performance is a progression of fitness today with pull-ups and increasing range of motion for push-ups. Perf has more of a strength bias so should be using heavier weight and needing more rest between and will not be running for added cardio. Fitness has a 200 m run after every other round in part B in order to elevate HR and burn more calories.

FITNESS & PERFORMANCE

WORKOUT A

1.

Push-Ups + TRX Low Rows

X 10 ... 1

2.

REST

AS NEEDED

WORKOUT B

1.

DB Curls + TRX

X 10 ... 1

2.

200M Run

EVERY OTHER ROUND

3.

REST

AS NEEDED

EXCLUSIVE
BENEFITS

A CUSTOMIZED WORKOUT PLAN

EDUCATION ON ECA’S
6 COMPONENTS OF FITNESS

NUTRITIONAL EDUCATION
AND ACCOUNTABILITY

MONTHLY CHECK-IN AND
EVALUATION FROM ONE OF
OUR TRAINERS

A FULL BODY ANALYSIS

ACCESS TO ALL GROUP X CLASSES
(*SEE LOCATIONS FOR LIST OF CLASSES)

ALL CHAMPIONS TRAINING CLASSES

ACCESS TO ALL AMENITIES:
POOL, STEAM ROOM, SAUNA,
HYDRO MASSAGE BEDS,
BASKETBALL COURTS, AND MORE
(*SEE LOCATIONS TO SEE WHAT AMENITIES APPLY)

CHAMPIONS
TRAINING

Champions Training is ECA’s specialized ftness class created to help you achieve
the best ftness results possible. Our goal is to help you work towards a healthy, well
rounded lifestyle while building a great community around you. Champions Training
utilizes progressive resistance training, strength training, cardio, heart rate
monitors, and certifed trainers to help guide you through this workout. It’s
designed for all levels of ftness, and uniquely built for every member.