Varsity Club (girls 11-18)

Varsity Club

Small Group Fitness Training for Middle and High School Girls

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Your daughter has a place to work really hard with zero distractions here. This is her place to shine!

Varsity Club Grand Rapids

Varsity Club is a training program in Grand Rapids designed exclusively for middle school and high school girls. When the distractions and testosterone are removed from the gym, our female athletes now have a space to shine! Our classes are small, our gym is clean and upbeat and fun. Surrounded by positive and inspiring coaches, our athletes can be pushed HARD! Our trainers always find ways to push the limits of our athletes week to week so they can improve their athletic performance and gain strength safely as they grow into young adults.

We focus on foundational strength, power, speed and agility. Learning proper form for weightlifting is extremely important as our teen athletes grow up. Our certified personal trainers ensure proper form and encourage active participation by each athlete to help load weights safely.

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Frequently Asked Questions

Designed just for 11-18 year old female students.  Whether your student considers themselves an athlete and wants to level up their performance in their sport, or has never been in a gym, we will meet them where they are at and progress them individually. 

Each of our classes is about 60 minutes.  We spend the first 10 minutes warming our bodies up with a blend of cardiovascular, agility, and dynamic stretching.  From there we spend 50 minutes focusing on a power (lifting) movement, compound movements that build skeleto-muscular stability and core, and speed/explosion intervals designed to increase cardio capacity and endurance.  No 2 classes will be exactly alike as we adapt our programming to fit the students that come to class.  Occasionally we will have guided stretching as part of our class to aid with recovery and injury prevention.  Even though this seems like a long time for a youth class, we will make sure each individual is paced appropriately, gets adequate rest/recovery time, and plenty of opportunities to hydrate as needed.

Varsity Club was created just for her. We would love to communicate with your daughter’s sports team to ensure we are providing the best training for her sport. We ensure our athletes are being pushed without overtraining, recovering well, and progressing in their sport.  We will create an open line of communication with your daughter’s coach if they wish, keep detailed records of her training benchmarks and progressions throughout each class, and build a relationship of trust and confidence with both you and your daughter to prevent injury and burnout, and get the best results possible for her in her sport. 



 Our classes run in 8-12 week cycles but foundational movements are taught in each class. That being said, we don’t have specific “Start” and “Stop” dates to our programming, so your girl can begin immediately or whenever she is ready by dropping to any scheduled class.

Each of our classes is about 60 minutes.  We spend the first 10 minutes warming our bodies up with a blend of cardiovascular, agility, and dynamic stretching.  From there we spend 50 minutes focusing on a power (lifting) movement, compound movements that build skeleto-muscular stability and core, and speed/explosion intervals designed to increase cardio capacity and endurance.  No 2 classes will be exactly alike as we adapt our programming to fit the students that come to class.  Occasionally we will have guided stretching as part of our class to aid with recovery and injury prevention.  Even though this seems like a long time for a youth class, we will make sure each individual is paced appropriately, gets adequate rest/recovery time, and plenty of opportunities to hydrate as needed.




Yes! Personal training can be incredibly helpful for some students. The training plans can be customized to your child and make a greater impact on their physical conditioning because of the one-on-one instruction. Schedule a free 30 minute personal training consult with Sarah at any time and create the right plan for your child. 

If she doesn’t participate in any other sports:

If Phoenix is the only sports training your daughter will have, she can come as often as she likes.  We currently offer classes 4 days/week and will have more available during the summer.  We will monitor her progress to ensure she’s not overtraining and making appropriate progress.  If we see dips in progress or signs of overtraining, we will recommend changing her schedule and adjust your package accordingly. 

If your daughter participates in other sports:

If Phoenix is supporting your daughter’s other sports training, we recommend she come 1-2x weekly and will work with her coaches to make sure we are creating a cohesive training schedule that maximizes her performance in her sport.

Classes are small (think 10 girls or less) to ensure lots of one-on-one coaching and guidance. 

Acceptance and inclusivity are very important at Phoenix Training. The main purpose of beginning Varsity Club was to eliminate the awkwardness of lifting weights around football players. During your child’s free consultation, please don’t hesitate to help us provide the best environment for them. We will do everything we can to ensure Varsity Club is empowering and accepting while helping them grow into a stronger person. There are no shared changing areas (only a single private bathroom), there should be no physical interaction with other students, and class sizes are very small. In short, we hope you’ve found the right workout space for your child!

All you need for class is a clean(ish) pair of tennis shoes (we prefer cross training shoes, something with a relatively stable sole, rather than a super supportive running shoe, but any will work!), comfy clothes you can jump around in, and a positive attitude! We provide the rest.  If you want to bring a water bottle that is great, otherwise we have drinking fountains and bottled water in the gym.

Schedule a consult with us. Sarah Kelbel, Phoenix Training’s owner will meet with you (and your athlete if possible) to evaluate her goals, her strengths and weaknesses and schedule. Sarah will ensure our trainers are prepared to help your athlete start off strong. Sarah will also set up your membership account and help you choose the right class package to work around your schedule. We can’t wait to get started!

Class Time Table

DayTimeTrainer
Monday 4:00pm - 5:00pm Aeva Crosby
Wednesday 4:00pm - 5:00pm Aeva Crosby
Saturday 11:00am - 12:00pm Aeva Crosby