Strength Camp and Met Con

Two Different Classes to Help You Get Strong and Burn Calories Every Week!

Strength Camps: Learn how to strength train safely and effectively in a fun, supportive, yet challenging environment. Safely work with heavier weights as you focus on building muscle and gaining strength. Metabolic Conditioning (Met-Con): Burn calories and shred fat with our Met-Con class. This high-energy class incorporates a combination of strength and interval training to safely get leaner and build strength. These Classes Include: Total Body Strength, High-Energy interval training, Camaraderie in a fun group environment, Progressions and regressions to help meet you where you're at in your fitness journey, Mobility and Flexibility, Injury Prevention, Conditioning to Promote Fat Loss and Muscle Gain
Sign-Up Today

What you Get!

Each 50 minute Live Class wit a CDSF Coach includes:

  • Free One-on-One Strategy Session with a CDSF Coach

  • Dynamic Warm-Up

  • Structured Workout with Regressions & Progressions to Meet You Where You're At

  • Coaching and Live Communication with the CDSF Coaching Staff to Help You Adjust the Workout Based On The Equipment You Have

Get Your Membership Now

Get Strong and Feel Your Best from anywhere with our Live Adult Group Training Classes

Get Your Membership Now

Class Schedule

All classes archive so you'll have access to past classes while your membership is active

  • 1

    Strength Camp On Demand- 4/22/20

    • Strength Camp Live 4/22/20

    • Welcome to Today's Class. Feel free to ask a question or comment below!

    • Workout Card
  • 2

    Met Con On Demand- 4/25/20

    • Met Con Live- 4/25/20

    • Welcome to Today's Class. Feel free to ask a question or comment below!

    • Workout Card
  • 3

    Strength Camp On Demand- 4/29/20

    • Strength Camp Live- 4/29/20

    • Welcome to Today's Class. Feel free to ask a question or comment below!

    • Workout Card
  • 4

    Met Con On Demand- 5/2/20

    • Met Con Live 5/2/20!

    • Welcome to Today's Class. Feel free to ask a question or comment below!

    • Workout Card
  • 5

    Strength Camp On Demand- Monday- 5/4/20

    • Strength Camp Live 5/4/20!

    • Welcome to Today's Class. Feel free to ask a question or comment below!

    • Workout Card
  • 6

    Strength Camp On Demand Wednesday 5/6/20

    • Strength Camp Live 5/6/20!

    • Welcome to Today's Class. Feel free to ask a question or comment below!

    • Workout Card
  • 7

    Met Con Live- Saturday- 5/9/20

    • Met Con On Demand 5/9/20!

    • Welcome to Today's Class. Feel free to ask a question or comment below!

    • Workout Card
  • 8

    Strength Camp Live- Monday- 5/11/20

    • Strength Camp Live 5/11/20!

    • Welcome to Today's Class. Feel free to ask a question or comment below!

    • Workout Card
  • 9

    Strength Camp On Demand- Wednesday- 5/13/20

    • Strength Camp Live 5/13/20!

    • Welcome to Today's Class. Feel free to ask a question or comment below!

    • Workout Card
  • 10

    Met Con Live- Saturday- 5/16/20

    • Welcome to Today's Class. Feel free to ask a question or comment below!

    • Workout Card

    • Met Con On Demand 5/16/20!
  • 11

    Strength Camp Live- Monday- 5/18/20

    • Welcome to Today's Class. Feel free to ask a question or comment below!

    • Workout Card

    • Strength Camp 5/18/20!
  • 12

    Strength Camp Live- Wednesday 5/20/20

    • Welcome to Today's Class. Feel free to ask a question or comment below!

    • Workout Card

    • Strength Camp Live 5/20/20!
  • 13

    Met Con Live- Saturday 5/23/20

    • Welcome to Today's Class. Feel free to ask a question or comment below!

    • Workout Card

    • Met Con 5/23/20
  • 14

    Strength Camp Live- Monday- 5/25/20

    • Welcome to Today's Class. Feel free to ask a question or comment below!

    • Workout Card

    • Strength Camp Live 5/25/20!
  • 15

    Strength Camp Live- Wednesday- 5/27/20

    • Strength Camp 5/27/20!

    • Welcome to Today's Class. Feel free to ask a question or comment below!

    • Workout Card
  • 16

    Met Con Live- Saturday 5/30/20

    • Welcome to Today's Class. Feel free to ask a question or comment below!

    • Workout Card

    • Met Con Live 5/30/20!
  • 17

    Strength Camp Live- Monday 6/1/20

    • Strength Camp Live 6/1/20!

    • Welcome to Today's Class. Feel free to ask a question or comment below!

    • Workout Card
  • 18

    Strength Camp Live- Wednesday 6/3

    • Strength Camp Live 6/3/20!

    • Welcome to Today's Class. Feel free to ask a question or comment below!

    • Workout Card
  • 19

    Met Con Live- Saturday 6/6

    • Met Con Live 6/6/20!

    • Welcome to Today's Class. Feel free to ask a question or comment below!

    • Workout Card
  • 20

    Strength Camp- Monday- 6/8

    • Strength Camp Live 6/8/20!

    • Welcome to Today's Class. Feel free to ask a question or comment below!

    • Workout Card
  • 21

    Strength Camp- Wednesday- 6/10

    • Welcome to Today's Class. Feel free to ask a question or comment below!

    • Workout Card

    • Strength Camp Live 6/10!
  • 22

    MetCon-Saturday-6/13

    • Welcome to Today's Class. Feel free to ask a question or comment below!

    • Workout Card

    • Met Con Live 6/13!
  • 23

    Strength Camp- Monday- 6/15

    • Welcome to Today's Class. Feel free to ask a question or comment below!

    • Workout Card

    • Strength Camp Live- 6/15
  • 24

    Strength Camp Live- Wednesday- 6/17

    • Welcome to Today's Class. Feel free to ask a question or comment below!

    • Workout Card

    • Strength Camp Live 6/17!
  • 25

    MetCon Live- Saturday- 6/20

    • Met Con Live 6/20!

    • Workout Card

    • Welcome to Today's Class. Feel free to ask a question or comment below!
  • 26

    Strength Camp Live- Monday- 6/22

    • Strength Camp Live 6/22!

    • Welcome to Today's Class. Feel free to ask a question or comment below!

    • Workout Card
  • 27

    Strength Camp Live- Wednesday- 6/24

    • Welcome to Today's Class. Feel free to ask a question or comment below!

    • Workout Card

    • Strength Camp Live 6/24!
  • 28

    Met Con Live- Saturday- 6/27

    • Met Con Live 6/27/20!

    • Welcome to Today's Class. Feel free to ask a question or comment below!

    • Workout Card
  • 29

    Strength Camp Live- Monday- 6/29

    • Strength Camp Live- 6/29!

    • Welcome to Today's Class. Feel free to ask a question or comment below!

    • Workout Card
  • 30

    Strength Camp Live- Wednesday-7/1/2020

    • Workout Card

    • Strength Camp Live-Wednesday-7/1/2020
Watch Intro Video

Class Preview

Structured workouts and world class coaching scalable to any fitness level

Weekly Class Times

  • Strength Camp- Monday at 10am

  • Strength Camp- Wednesday at 6pm

  • Met Con- Saturday at 10am

  • Access to archived classes for you to take on demand.

  • Access to the CDSF Online Community

Don't Take Our Word For It

See what others are saying about working with the CDSF Coaching Staff

Erin N.

CDSF Member

“Having a set workout before I get to the gym is a huge benefit for me. The organization and cleanliness is incredible. Both Mike and Dan help with proper form on every exercise and continue to push me to be better than I was the day before. I feel physically and mentally stronger. My body has changed drastically in the best way possible and continues to do so after every workout.”

Dustin I.

CDSF Member

“There is a meticulousness of training that I’ve never seen in other gyms. It’s incredibly rare to have clear and constant instructions on how to improve rather than someone just yelling encouragements at you. Aside from a serious relief of fulltime employment stress and a large boost in confidence, all three of my major lifts (squat, bench, and deadlift) have seen VAST improvements. My 1 RM’s haven’t even been tested yet, but I’ve already lifted more than my previous 1RM’s for multiple reps.”

Lisa S.

CDSF Member

“The personal attention from the CDSF Staff, the positive reinforcement, and the programs are spot on for what my goals have been and continue to be. The happy, positive atmosphere makes me look forward to every workout! I am stronger, my clothes fit and look better, I have less widespread joint pain, and I feel more confident in myself!”

Chelsea W.

CDSF Member

“ I love my mornings at CDSF. Having someone hold me accountable has been great for me and I’ve learned exercises I would’ve never done on my own. I have now been working out consistently for 5 months and look forward to going to the gym instead of dreading it.”

Rob I.

CDSF Member

“When I walk in I’m always welcomed in a friendly atmosphere, feeling confident I’m receiving the best workout for me. CDSF offers knowledge along with their fitness programs. I feel strong, healthy, confident, and able!”

Pricing options

Get Strong and Feel Your Best by signing-up for either a single class or a one week pass

  • $99.00 / month

    *Gives you access to all archived classes while membership is active. Membership is billed re-occurring monthly. You may cancel at any time.

    Get started now

  • $30.00

    One-Week Pass

    Get started now

Instructor(s)

Dan Jones

Dan is an experienced trainer born and raised in the New York Capital District. The majority of his training career has been spent training clients from all backgrounds here in Clifton Park. Dan has also conducted speed and agility classes at Frozen Ropes in Albany. Dan has worked with clients with varying goals from fat loss to improving athletic performance; from weekend warriors to D1 athletes. Dan received his B.S. in Sports Biology from Springfield College where he was a member of the baseball team. Upon graduation Dan stayed on the staff at Springfield where he was a graduate assistant coach for the baseball team while he completed his M.S. in Exercise Science with a concentration in Exercise and Sport Psychology. During this time Dan worked with multiple softball and baseball athletes on their mental skills. Dan specializes in helping clients and athletes reach their highest potential through functional training and mental skills training. Dan looks to get his clients moving and feeling the best they ever have. • B.S. Sports Biology, M.S. Exercise Science with concentration in Exercise and Sport Psychology • Completed research and thesis on Competitive State and Trait Anxiety and Baseball Pitching • National Academy of Sports Medicine- Performance Enhancement Specialist • Pitching Instructor and Speed and Agility Instructor at Frozen Ropes Albany • Presented at MAAPHERD and Eastern District of AAPHERD on Sport Psychology technique to help performance • Pitcher for the Springfield College baseball team

Mike Sirani

Mike is an experienced strength and conditioning coach and massage therapist who has spent the majority of his career in Boston training professional, collegiate, and high school athletes of various sports, as well as helping general fitness clients of all backgrounds learn to move better and get stronger than ever before. He earned his Bachelor of Science Degree in Applied Exercise Science, with a concentration in Sports Performance, from Springfield College and completed a highly sought-after six-month internship at Cressey Sports Performance. Mike specializes in teaching athletes and general fitness clients to get the most out of their bodies by enhancing their movement quality and creating exercise programs that allow you to get stronger, faster, and more powerful in a safe and effective manner. • Published in top-viewed fitness websites including T-Nation, STACK, Yahoo Sports, Muscle & Strength, & Elite Baseball Performance. • Titleist Performance Institute Certified Golf Fitness and Medical Professional. • Competed in Raw Powerlifting (2x)-New England Record Holder in Deadlift. • Interned with world-renowned strength coach Eric Cressey and worked alongside world-renowned physical therapist Mike Reinold. • Coached athletes in MLB, MLS, and MiLB. • Certified Strength and Conditioning Specialist by the NSCA. • Massage Therapist. • Member of Springfield College baseball team.

FAQ

  • How does payment work?

    You have the option a monthly membership ($99/mo- billed monthly re-occurring) or a one week pass ($30). For the both options you'll have access to all archived classes if you'd like to workout more than the three live classes provided each week.

  • What do I get with my CDSF Online Class

    Each class runs approximately 50 minutes. During each class you'll go through a dynamic warm-up, structured workout with regressions & progressions to meet you where you're at, coaching and live communication with the CDSF Coaching Staff during class.

  • How do I access my classes after purchase?

    Once you purchase your class passes. Click on "My Dashboard". Then select "Adult Group Training Live Class!" You can then select the date of the class you're attending. A live video will appear 10 min before the start of class. All past classes will be archived to take On Demand.

  • What equipment do I need?

    Both Strength Camp and Met Con classes are currently designed to be completed without any equipment. If you have dumbbells, kettlebells, or resistance bands please have those available as we'll have options to increase the difficulty of class by using those.

Get Your Class Passes Now

Get Strong and Feel Your Best from anywhere with our Live Adult Group Training Classes

Get Your Passes Now

You May Also Like

View more programs