Conditioning & Training

We offer a variety of training sessions under one roof, and each class is capped at 5-8 people so everyone can get the individual attention they need. With over 300+ training sessions on our calendar, you can be sure you'll find the class and time you want.

For a full view of our schedule, click the link below. It will open in a new window.

View Our Schedule


Strength & Conditioning Sessions

Strength & Conditioning

This a dynamic classes ranging from conditioning drills to resistance focused work. Sculpt your body and increase athletic performance with these diverse and challenging sessions! 

TRX Circuit

This is a resistance focused class implementing functional and foundational TRX exercises, supplemented with various equipment like kettlebells, dumbbells, and calisthenics.

Advanced TRX

Exercises will challenge and strengthen while building off of the TRX fundamentals. Advanced TRX will incorporate strength and cardio training. Each person must be able to perform all basic TRX exercises with proper form and be able to get in and out of straps within 15 seconds

Cardio Sessions

Indoor Cycling

A sweat induced, heart pounding class for all levels! Feel the burn in this traditional cycling class while building muscle strength and endurance. 

Cardio Boxing

A PROKOR original! This class combines the fundamentals from boxing and kickboxing paired with resistance and cardio intervals for a total body conditioning workout to bring out your inner badass!



A gentle introduction to yoga, Hatha yoga uses breathing and meditation with the goal of stretching and aligning the body, promoting balance and flexibility and creating a clear mind. Hatha practices are designed to align and calm your body, mind, and spirit in preparation for meditation. All levels.


A series of poses that move you through the power of inhaling and exhaling. Vinyasa movements are smooth, flowing, and dance-like that is meant to create awareness of how one movement links to the next. All levels.


A PROKOR original! A hybrid class incorporating movements from flow yoga and mat pilates for proper postural alignment, flexibility, core strength and stability.

Aerial Yoga

Fit Flow

Utilize the silks like you've never done before. Resistance training using the hammock as support, perfect for people of all types. Learning your emotional body while strengthening the physical. Great for muscle isolation mixed with stretching and meditation, creating the perfect combination for optimal results; body, mind and soul.

Zen Flow

With the helps of silks, this class features a soothing practice that allows your body to surrender into poses you may never have thought possible. Restorative and relaxing, this class is perfect when all you want to do is "hang" and escape the mental chatter. Meditation, deep breathing and positive affirmations mixed with stretching sets your day up for success.

On The Fly

A supportive approach to practicing yoga while getting the experience of aerial silks. Meditation, exercises and restorative stretches combine for a balanced experience. Great for all ranges of people young and old, flexible or tight, expert or beginner.


If you ever wonder why you're not getting any results when you work out all the time, nutrition is often the biggest factor of this. We know this and offer a few options to help get your overall nutrition evaluated and get you on the fast track to success.


Farm Fresh Prep

PROKOR has partnered up with Farm Fresh Meal Prep to provide our clients a fast and easy way to get healthy food on the go. Meals are ordered and delivered to the gym for you to pick up. Their mission is to offer our clients nutritionally balanced meals using lean proteins, and seasonal local organic fruits and vegetables. Whether you're an athlete or just someone who wants to lose weight and live a healthier lifestyle, they are Precision Nutrition certified and can create a macronutrient meal plan specifically designed for you.

Nutritonal Guidance and Lifestyle Coaching

Would you rather cook on your own but still need some guidance on what exactly to eat and not eat? No problem. We offer nutritional guidance and counseling services to our clients. Make an appointment to come in and we can talk about your nutritional goals and help educate you on the best foods to eat and the ones to avoid. We also offer Lifestyle Coaching to provide our clients the best guidance on how to adapt a new approach to a healither lifestyle overall and how to stick with it.



Recovery is one of the least talked about aspects in traditional training but we firmly believe it's one of the most important. You cannot get better, faster, or stronger if you do not allow your body to fully recover after a tough workout. PROKOR offers a variety of different recovery options for our clients. Check them all our below.



Deborah Kernes is our massage therapist. She's certified in all area of massage therapy including athletic recovery. Why is massage important (aside from it feeling amazing)? The increased and enhanced blood circulation helps to relieve muscle tension, reduce soreness and make for a faster recovery. Then, the relaxed muscles can experience “an increase in range of motion and flexibility,” as explained in a study in the Journal of Sports Medicine and Physical Fitness.


PROKOR has teamed up with mobile cryogenics partner GoCryo to provide our members an elite cryogenic service. Extreme cooling of the body causes blood supply to flow to your vital organs in order to maximize oxygen supply and nutrients to these areas. Cryotherapy quickly and effectively reduces soreness and inflammation as well as stimulates the body’s natural healing ability and immune function. For athletes, muscle soreness and injuries can hinder progress and inhibit the ability of an athlete to reach their maximum potential. Incorporating cryotherapy into your training routine can help ensure proper recovery enabling you to train harder and be better than your competition. Improved recovery time also means an increased ability to safely push your limits and avoid injury. Harder training means increased strength, endurance, lean muscle mass, and performance.


Physical Therapy

PROKOR has partnered up with one of the best physical therapists in San Diego, Adam Iannazzo, to provide our clients with a high quality and unique approach to physical therapy. Adam combines slow motion video analysis and physical evaluation with treatment to keep all his clients well educated on their injuries and also tracks their progress. Our clients are able to schedule appointments with Adam through us and our trainers are also kept abreast of your injury and progress so we can ensure all your workouts are tailored to your injuries.


Contrary to popular belief, yoga isn't just about a spiritual experience. Athletes are turning to yoga more and more due to its benefits for recovery after workouts. Yoga assists the body by preventing injuries and helping muscle recovery and repair. When the muscles and nearby tissues are stretched and relaxed during yoga, it creates more room for blood to flow. This attracts more oxygen to the area in aiding muscles to heal and grow, making them more effective for your next workout (and less sore!). Also, yoga also helps to flush lactic acid from the system. 



PROKOR offers a number of perks to our members. Here are a few:


Grab a chest strap and watch your calories burn in real time on our TV with your group! Excellent for motivation and keeping track of the calories you've burned.



PROKOR members get discounts from our store, including boxing gloves, hand wraps, yoga mats, drinks, and heart rate monitors.


We have an app for both Apple and Anroid stores called PROKOR. From there you can sign up for your training sessions, book personal trainnig appointments, assessments, and stay up to date with all our current events.


Events & Workshops

PROKOR members get free or discounted PROKOR sponsored events and workshops. Higher tiered members receive first-in-line invites for these events.

Partner Discounts

PROKOR is partnered up with a number of companies and venodrs in San Diego to proivide our members an all-inculsive experience. Being a part of PROKOR means you get discounts from vendors such as Reebok, GoCryo, Meal Prep, and more.

Meal Prep

Stop worrying about your diet and grocery shopping and let us handle the work. We offer a meal prep service that you can build into your membership and can be picked up at the gym for your convenince.


Here are some of the partners we work with:

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