Lift Heavier
Strength Training: Because carrying groceries shouldn’t count as your PR.
Get stronger, build muscle, and move with confidence — in fun, coach-guided classes designed to challenge your whole body and leave you feeling powerful.
Strength Training at Dragonfly
Our Strength Training program is built to make you stronger in every way — without making workouts feel intimidating or boring. From power lifting to toning to circuit-style sessions, each class targets different muscle groups so you can lift heavier, sculpt lean muscle, and improve overall functional fitness.
Upper, lower, and full-body strength sessions
Lifting progressions that meet you where you are
Expert coaching and form correction
Music-driven energy
A fun, sweat-filled atmosphere where progress feels exciting
Whether you're brand new to lifting or already chasing PRs, our classes combine structure, challenge, and community — so every session feels like a celebration of getting stronger.
Serious results don’t have to be serious all the time. Expect sweat, laughter, and maybe a little chaos… the good kind.
Showing Up Should Feel Simple
Busy life? We get it. Our flexible schedule makes it simple to stay consistent, connect with your community, and keep your body feeling strong — no matter what the week throws at you.
this week's strength training schedule
WHAT TO KNOW BEFORE YOU Lift
Where Class Happens
All strength classes take place in the DFLY Garage behind the studio.
Arrival & Parking
Please arrive on time and allow 5–10 extra minutes to find street parking. (DFLY lot is staff-only.)
What to Bring
Wear supportive sneakers.
Bring water (filtered refills available).
Grab a complimentary towel at check-in.
Store belongings in the locker room — bring your own lock.
All Levels Welcome
Our instructors provide modifications, form cues, and progressions for every fitness level. Whether you’re lifting your first dumbbell or pushing for a PR, we’ve got you.
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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Back in the Groove Fitness Challenge
Feb 1–28 | $30 Buy-In | Open to Members & Non-Members
Shake off the holidays and find your rhythm again.
Move more. Try new things. Connect with your community. Sweat, strength, & joy!
★ 28 Day Transformation Program
8 Weeks to Stronger, Happier, More Confident You
Structure. Accountability. Real results. Zero fluff.
Our 8-Week Transformation Program gives you everything you need to stay consistent, push harder, and finally see — and feel — progress. You'll train smarter, fuel better, and build momentum week after week.
Just show up, do your best, and we'll guide the rest.
Unlimited classes + a full mix of strength, HIIT, endurance, and recovery
How It Works
The Challenge
- Each participant receives a 25-square bingo card
- Earn points for completed squares, rows, and partner bonuses
- Complete the requirement for the full duration listed to mark the square
Partners (Optional)
- Most points are earned individually; partners are optional
- ★ Starred squares earn bonus points if both partners complete the full requirement
- Partner completions do not need to happen on the same day
- Solo participants may skip partner bonuses
Points
- Completed square: 15 points
- ★ Partner bonus (both complete): +20 points each
- Completed row: +30 points
- Full card: +100 points
Flash Challenges
- Up to 2 per week (announced by Team DFLY on a whim, at our discretion!)
- Mix of physical and lifestyle challenges
- Extra bonus if both partners complete the same challenge
Important Notes
Use existing memberships/class packs or upgrade for the month
Honor system applies to some squares; we trust you
🏆 Prizes 🏆
Finish strong and win big!
Store credit towards classes, training, private event, or merch
Store credit towards classes, training, private event, or merch
Store credit towards classes, training, private event, or merch
✨ All participants receive a custom designed "Back in the Groove" t-shirt! ✨
Ready to Get Back in the Groove?
Join us for 28 days of movement, connection, and transformation.
Challenge yourself. Support your community. Win amazing prizes.
Challenge Dates: February 1–28, 2025
Open to: Current Members & Non-Members
Questions? Contact us at the studio or visit our team page.
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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