Top 3 Songs to Workout To
- Finale by Madeon
- Monophobia by Deadmau5
- Falling Fast by Seven Lions
Back to Team
TROY APPEL
Studio Manager
Personal Trainer
Group Fitness Instructor
Troy has almost a decade of experience in the fitness industry. He started out as a personal trainer and group fitness instructor in New Jersey, then moved to LA and became owner of a local gym right here in LA. He loves meeting new people who share his passion for fitness, and is very excited to continue this journey at DFLY.
Top 3 Guilty Pleasures
- Mac and Cheese, I could literally eat that every single day.
- Mighty Morphin Power Rangers, The Movie. (I am a child trapped in an adult man's body, please send help)
- Rocket League. It is a video game that I have dedicated way too many hours of my life to, and I will continue to do so.
Top 3 Things to Do on the Weekend
- Workout or train clients, the grind never stops, unless we're feeling lazy that weekend, then the grind is on pause.
- Try to get out of the valley and make it to any other part of LA, I hear the beach is nice this time of year.
- Did I mention Rocket League?
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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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.
No perfection required.
Just show up, do your best, and we'll guide the rest.
✓ Fitness:
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!
1st Place
$200
Store credit towards classes, training, private event, or merch
2nd Place
$125
Store credit towards classes, training, private event, or merch
3rd Place
$75
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.
Only $30 Buy-In
Join the Challenge Now
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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