The Dragonfly Strength Training Program provides a safe, effective and comprehensive approach to building muscle, losing weight, and toning the body.  Classes are open to all levels, however if you’re new to strength training we recommend you speak to one of our trainers ahead of time so we can guide you in the best direction possible.


Strength Training classes are broken down into 3 categories – BURN, LIFT,  and TONE (BLT) – to provide as many options as possible for clients with varying schedules, budgets, and goals.



Burn (HIIT) classes consist of high intensity cardio and weight training all in one, with the goal of strengthening the heart and sculpting the body.  They are high impact, fast paced, and interval based to keep up the intensity and speed from start to end.

Burn classes are on Mondays at 9:30am with Cardio Boxing, Wednesdays at 8:30am with 30/30 combo upper body tone and spin class), Wednesdays at 6:30pm with Burn, and Thursdays at 6:30pm with Cardio Boxing.



Lift classes consist of heavier weight lifting at slower paces, with the goal of reaching muscle burnout. Workouts are rep-based vs. time based so you can slow down, focus on form, and lift heavier. Due to this structure, we do not offer Full Body Lift classes, but rather Upper Body (chest, back, biceps, triceps, and shoulders) and Lower Body (quads, hamstrings, glutes and calves) only.   Core work is included at the end of the set if time permits. Lift classes are no impact classes and contain no cardio.

Lift (Upper Body) class is on Mondays at 6:30pm.  Max of 10 clients per class.



Dragonfly’s Tone classes consist of lighter weight lifting at faster paces, with the goal of shredding, toning and lengthening the muscles and raising the heart rate.  They are available in full body, upper body (chest, back, biceps, triceps, and shoulders), or lower body (quads, hamstrings, glutes and calves), to provide all options to fit your schedule and budget. In all 3 cases, core work is included either throughout the workout or at the end of class.

Lower Body Tone class is on Tuesdays at 6:30pm, Upper Body Tone class is on Saturdays at 9:30am, and Full Body classes are Tuesdays and Fridays at 9:30am.  TRX, which is also a Full Body Tone class, takes place on Thursdays and Sundays at 9:30am.

Max of 15 clients per class and 12 for TRX.


For a more customized workout, please consider Private Training (1 on 1) with one of our amazing trainers on staff.


All Dragonfly strength training classes take place in the DFLY Sweat Garage at the back of the studio. Please arrive on time and give yourself 5-10 extra minutes to find parking (the DFLY lot is for staff only). Wear a good pair of sneakers and bring water which you can fill up at the studio. Check in at the front desk, pick up a complimentary towel, store your belongings in the locker room (bring your own lock) and get ready for an awesome workout!

** 30/30 is the only exception which takes place in the cycling room **

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