Frequently Asked Questions

Below are some common questions that we receive from Capital City Fitness prospects:

1.) When are  classes offered? What does each class consist of?

Capital City Fitness offers 30-45 minute express Team Training for busy people that run Monday-Friday at our brand new facility located in the Clock Tower Plaza at 6891 A St. Suite 110.

All students are required to select one class time for each phase of training.

Arrival Time: Each Coach will arrive on location and open the doors 15 minutes before the official start of the workout. Students are expected to use this time to go through their own personal improvement routine. This is also time to discuss any questions, comments, or concerns with the on-site Coach before the start of the workout.

Please know that our main focus is keeping our students safe and healthy. Thus, each class begins with a complete, state-of-the-art warm-up emphasizing mobility and activation to best prevent unwanted injury and to allow for a more effective workout. Thus, late arrivals will not be allowed to workout without a proper warm-up. Students who are chronically tardy will be subject to membership suspension or termination on a case-by-case basis.

Departure Time: Each Coach will remain for up to an extra 10-15 minutes following the completion of each 45-minute session to address any remaining personal questions or concerns.

Students are also highly encouraged to use this time to perform their post-workout routine consisting of corrective stretching and self-massage to best prevent nagging aches and pains and reduce soreness between workouts. However, this program caters to busy professionals, and we do understand if you need to leave immediately at the end of each workout. In this case, students are expected to perform their post-workout routines at another time for best results.

2.) How long is each training phase?

Our fitness membership programs operate on 3-weeks of fat blasting Team Training workouts and 1-week of “Tune-Up” training where we meet only on Tuesday and Thursday. This format is scientifically proven to maximize training results while providing for the necessary pre-planned mental and physical regeneration for long-term success and injury prevention.

During our “Tune-Up” sessions during our recovery week, our goal is to help your body and mind relax and refocus while working on relieving muscle tension through foam rolling, improving flexibility, correcting movement and posture while increasing core strength.

Click HERE to view our training calendar to see when each new phase of training is offered.

3.) How does the 21 Day Trial process work?

Capital City Fitness is the only  invite-only membership program in the Lincoln area. We use the 21 Day  tryout to assess if our program is the right long-term fit for each trial member. If you are in fact invited to join our exclusive program you will have the ability to choose from several membership options based on your current schedule and budget.

Tryouts are only offered within the first week of each phase of training out of fairness to current students. All trial members must complete and submit an initial boot camp registration prior to the outlined registration deadline before each phase of boot camp. Please refer to the 21 Day Tryout Information section for more details.

Lastly, all interested trial members must attend an initial boot camp orientation. This orientation is meant to assess the current fitness level of each new trial member and answer any questions or concerns prior to the first workout of the new phase of training. Please refer to the Class Schedule and Annual Training Calendar for more details.

4.) How do I get invited into the program?

During the 21 Day trial, we expect each trial member to attend ALL 9 available workouts. This shows us that you are serious about getting results. Exceptions will be made on a case-by-case basis if the on-site Coach is provided with advanced notice of an impending scheduling conflict.

However, attendance alone does not guarantee an invite to our program. We want to see that you are having fun and are bringing positive energy to the group. Complainers and whiners are NOT allowed!

Bottom line- if you make as many workouts as you can, work hard, and bring a positive mental attitude, you will put yourself in the best position to gain admittance to our program.

Note: If you have received a specific membership giveaway through a charity event or some other special promotion, the invite process will not apply until the end of this extended trial. Please make sure to hand in your special trial card with your initial registration form prior to boot camp orientation.

5.) How much does the program cost?

At Capital City Boot Camps, we won’t lock you into any long term contract or commitment! You can train on a month-to-month basis at a membership level that best caters to your schedule, goals and budget. The price depends on your goals and what you’d like to accomplish. If you are just looking for the cheapest place to workout and burn some calories, we won’t be a good fit for you. We want students looking for life changing results.

6.) What do I bring to class?

Each student is expected to bring the follow items to each workout:

– A water bottle or approved workout drink with shaker bottle

– A personal wipe down towel

– A great work ethic!

7.) What do I wear to class?

You should wear comfortable, breathable clothing. Please make sure to wear clothing that is not too big- we need to see your body move at different joint positions during the workout so we can best assess your form and technique and make the necessary corrections.

In addition, please wear shoes that are designated for athletic purposes- often referred to as running, cross-training, basketball, or tennis shoes. Some common brands are Nike, Adidas, New Balance, Brooks, Asics, etc. Please feel free to ask your on-site Coach for his/her recommendations for proper footwear for Team Training workouts.

Please bring a change of shoes as outside foot wear is not allowed on the training floor.

8.) How do I receive updates, emails, etc?

All students will be provided with a welcome packet at the initial boot camp orientation. Among other things, you will be provided with a step-by-step process to sign-up for our Capital City Fitness & Performance newsletter in order to receive all key program information and updates.

9.) How does nutrition factor into the program?

Our goal is not to overwhelm, but rather to ease you into adopting healthier dietary habits for long-term success. All trial members will receive a complimentary nutrition quick-start plan that will provide basic introductory nutrition guidelines to get the ball rolling in the right direction.