Night Squad Fitness Class in Dyersville

STARTING THIS SUMMER!

Night Squad delivers a powerful training experience, combining strength, endurance, and functional movement in a high-energy evening setting. Led by expert coaches, each session emphasizes proper technique, structured progression, and accountability to help you maximize results. Designed in 8-week cycles, this program ensures continuous growth, allowing you to push beyond previous limits and elevate your fitness.

But our Night Squad Program is more than just a workout—it’s a supportive and driven community of individuals committed to becoming stronger, more resilient, and more capable. Whether you’re looking to build muscle, improve endurance, or enhance overall movement, this program will challenge and motivate you every step of the way.

Image by Ambitious Studio* | Rick Barrett

PROGRAM DETAILS

The Night Squad Program

STARTING THIS SUMMER!

Night Squad is designed to help you build strength, improve endurance, and enhance overall movement through structured, progressive training. Each 8-week program is carefully designed to ensure long-term development, with every phase building upon the last. Whether your goal is to move better, gain strength, or boost energy levels, this program provides the tools and structure needed to succeed.

With a high-energy atmosphere and expert coaching, this program creates a motivating and supportive community where everyone, regardless of fitness level, can thrive. We believe in longevity and movement efficiency, ensuring that every session enhances your ability to move freely and powerfully in everyday life.

Structured, phased workouts that build off one another for long-term progress
Full-body training focused on strength, endurance, and overall well-being
8-week cycles designed to challenge both the body and mind
Adaptable for all fitness levels, with modifications as needed
A motivating, high-energy community and expert coaching to keep you accountable

Exercise Breakdown

Each session combines strength, power, and endurance elements to create a balanced and effective workout. We utilize barbells, dumbbells, and resistance bands to build foundational strength while incorporating functional movements that improve mobility, balance, and body control. Our strength training focuses on compound lifts—squats, deadlifts, presses, and rows—ensuring maximum efficiency in muscle development and performance.

In addition to resistance training, we integrate performance-enhancing methods such as boxing and circuits utilizing exercises like battle rope slams, sled pushes, and med ball work. These circuits are designed to boost cardiovascular endurance and improve movement efficiency while keeping workouts engaging and dynamic. With a strong emphasis on full range of motion, mobility, and stability, this program enhances overall health and movement quality.

Strength training using barbells, dumbbells, and resistance bands
Compound lifts (squats, deadlifts, presses, rows) for functional strength
Mobility and multi-plane movements to enhance balance and body control
Performance circuits incorporating boxing, sled pushes, and battle ropes
Focus on full range of motion, stability, and movement efficiency

Schedule & Cost

Dyersville, Iowa

Details:

STARTING THIS SUMMER
Length: 8-weeks (16 sessions)
Days: Mondays & Wednesdays
Times: 5:45 - 6:30 PM
Cost: $150

Reward: Receive a $20 credit for 100% attendance (16 sessions).

Missed Classes: Receive a credit for any dates you will be gone. You must inform us of the dates before Day 1 of the current program.

Drop-Ins: We welcome drop-ins at any session for a $10 fee—no commitment required. You must notify us prior to the session.

Expert Guidance

Our experienced trainers are dedicated to providing the highest level of coaching, ensuring that you move safely and efficiently through each session. With a strong emphasis on proper form and technique, we tailor our coaching to your individual needs—whether you need modifications or are ready to push your limits. The program is designed to keep you accountable and motivated with structured guidance and ongoing support.

Class Instructor

Mitch Kramer

Mitch is the facility manager at our Dyersville location and brings a high level of professionalism and commitment to the team. An ACE Certified Personal Trainer with over four years of experience, he holds a Bachelor's Degree in Exercise Science from the University of Iowa.

What To Expect

This program meets you where you are and challenges you to consistently improve. Whether you’re a beginner or experienced, modifications and progressions are available to match your abilities. The workouts are challenging, engaging, and designed to help you build both physical and mental strength while training alongside a supportive community.

Designed for all fitness levels, with modifications and progressions available
A focus on improving strength, endurance, confidence, and movement efficiency
A community-driven atmosphere with expert coaching to keep you motivated
Training methods that enhance energy levels, longevity, and overall well-being

PROGRAM DETAILS

The Night Squad Program

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