Top 3 Songs to Spin To
- Anything from the Jackson family
- What Goes Around by Justin Timberlake
- Crazy by Seal
The Team That Lifts, Inspires, and Hypes You Up
Your cycling, strength, Pilates, and TRX pros — ready to inspire, challenge, and cheer you on.
Back to Team
SHIRLEY O'CONNOR
Cycle Instructor
Famous for her killer playlists, Shirley brings unapologetic awesomeness and love of community to her every ride. You will sweat and move – and totally groove – to Shirley's relentlessness. And when the workout is over, you'll be riding an endorphin high the rest of your day.
Top 3 Guilty Pleasures
- Being in bed with my dogs first thing in the morning while catching up on The Bachelor
- Going to the Hollywood Bowl multiple times a week
- Making wish lists on Airbnb of insane places I'd like to stay
Top 3 Things to Do on the Weekend
- Working, working, working
- Sunbathing at Point Dume State Beach with a good book and several snacks
- Hanging out by the pool listening to music
Albert “Al” Martinez II
Coach & Operations Manager
Certified NASM trainer specializing in strength, endurance, speed, and high-intensity interval training. Al works with athletes of all ages — from youth to tactical professionals — blending group fitness expertise with a relentless focus on performance.
Specialties: Strength, endurance, speed training & HIIT for athletes of all ages.
Morgan McGrath
Elite Rowing & ERG Coach
World-class athlete with multiple international wins and 11 world records in SkiERG. Morgan brings unmatched energy, technical expertise, and side-by-side coaching that takes beginners to competitors. Train with her in rowing, SkiERG, or BikeERG — and get ready to hit new personal bests.
Specialties: Rowing, SkiERG, BikeERG performance & endurance coaching.
Jason Cortez
Boxing & Conditioning Coach
A proven Spartan, DEKA, and ERG competitor, Jason delivers some of the toughest conditioning sessions around. From leg-strength and cardio to explosive boxing drills, his classes push athletes of every level past their limits. Expect high energy, motivation, and serious results.
Specialties: Boxing drills, leg-strength training, Spartan/DEKA conditioning.
STRONGER BODIES. BRIGHTER ENERGY. BETTER DAYS.
From feeling stronger and more energized to building consistency and confidence — Dragonfly members transform their lives in ways that truly matter.
Sherman Oaks Gym
where to find us
4455 Van Nuys Blvd, Sherman Oaks California 91403
Give Us a Call: (818) 325-8900
Email Us: [email protected]
Studio Hours
Monday: 8:00 AM – 8:00 PM
Tuesday: 9:00 AM – 8:00 PM
Wednesday: 8:00 AM – 8:00 PM
Thursday: 6:00 AM – 8:00 PM
Friday: 8:00 AM – 6:30 PM
Weekends: 8:30 AM – 12:00 PM
Frequently asked questions
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Frequently Asked Questions
Everything you need to know before you ride, lift, flow, or try your first class.
We keep things simple, clear, and beginner-friendly — because fitness shouldn’t feel confusing.
Do you offer discounted memberships?
Yes, we have an array of discounted membership options available to our members, so please read them carefully and choose the one that works best for you. Fly Deals (recurring memberships) are up to 25% off the rack rate in exchange for a 3 month commitment as well as other terms. Class Packages cost a bit more per class but offer more flexibility. So it really depends on what works best for your schedule and lifestyle.
Additionally, we also offers specials throughout the year, so be sure to check your email and the website for promotions.
Lastly, Dragonfly is in partnership with ASH (American Speciality Health) through their Active&Fit and Silver&Fit programs, which offers fitness perks via corporate wellness packages. You may be eligible to receive DFLY benefits through your employer.
How many calories will I burn in class?
It all depends on height, weight, age, and fitness level, but on average you can expect to burn between 500-700 calories in a 45 minute indoor cycling class, and about 300-500 in a strength training class.
Dragonfly Cycle + Train is your Sherman Oaks home for real, feel-good fitness. We bring together strength, cycling, Pilates, TRX, and a supportive community to help you feel stronger, happier, and more confident — one class at a time.
Contact us
4455 Van Nuys Blvd, Sherman Oaks California 91403
(818) 325-8900
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