GEMStrong
GEMStrong is our unique fitness program for girls in 6th - 10th grade.
This program helps girls build confidence, strength, and a
healthy self-image through movement (weightlifting and
functional fitness) connection, and reflection.
Our goal is for every girl to walk away from class feeling
powerful, supported, and at home in her body.
Our Fall 2026 Session
GEMStrong will start again on
Sunday, September 13th!
📆 Sundays, Sept 13th - Dec 13th
⏰ 12:00 - 1:15 PM
📍 Stratum Fitness (in Solana Beach)
💕 For Girls in 5th - 10th grade
Girls can register for either our 6-week option or our full 12-week session, depending on what works best for your family.
Each 75-Minute Class Includes:
Intention-setting with affirmations to help the girls get grounded, focused, and connected to themselves
A fun, dynamic workout using bodyweight functional fitness movements, weights, cardio, and core
An interactive game to elevate heart rates and keep the silliness alive
Strength training and skill-building with individualized coaching
Guided meditation to connect the girls with our daily theme and help their nervous systems relax
Stretching and reflections to process and leave feeling centered
We teach proper technique for every movement, making sure the girls learn safe form. During the strength training and workouts, we offer individualized coaching and adjustments so each girl feels supported at her own level.
Weight-lifting Movements We Progress Through:
Squats - Bodyweight, Kettlebell, Light Barbell
Deadlifts - Kettlebell, Light Barbell
Presses - Dumbbells, Light Barbell
Bench Presses - Dumbbells, Light Barbell
Kettlebell Swings
Pull-Ups + Ring Rows
Cleans - with Medicine Balls and Dumbbells
Functional Fitness Movements We Include:
Cardio - Rowing, Biking, and Ski Machine, Burpees, Box Step Up’s, Squat Jumps, Lunges, Planks, Sit-Up’s, Bar Hangs, Farmers Carries, and more!
Our workouts are designed to feel challenging, fun, empowering, and approachable. They can be scaled, modified, and adjusted for girls at all levels of fitness and abilities. We also work around injuries.
Registration Options:
6-Week GEMStrong Option - Limited spaces available!
Perfect for girls who want to try out this program for the first time and/or have a busier fall schedule! Dates:
12-Week GEMStrong Option
Perfect for girls who want the full experience, more consistency, and the opportunity to progress their strength and confidence over the full fall session.
ENROLLMENT OPENS AUGUST 1ST!
FAQ
-
GEMStrong will be taught by GEMS Co-Founders, Shannon Keating and Christina Gutman. Shannon, who has her CrossFit Level 1 and CrossFit Kids Certifications, will be the Head Coach, teaching the movements and designing the work-outs.
-
We are capping registration at 12 girls total to ensure that each girl gets individualized attention.
-
GEMStrong is for girls in 6th/7th/8th/9th/10th grade. If you have a daughter outside of this age range that wants to join, please reach out!
-
Our preference is that each girl registers for the entire session. We want these girls to have time to bond with one another, see progress within themselves, and also feel a sense of accomplishment by the end. If your daughter would only be able to join in for about half of these classes but you still want her to participate, please email Shannon at shannon@gemsrising.com and we can chat about another option!
-
Sundays -
Feb 1st
Feb 8th
Feb 22nd
March 1st - Outdoor
March 8th
March 15th
March 22nd
April 12th - Outdoor
April 19th
April 26th
May 3rd
May 17th - Special final class before summer
-
Text Shannon - 301-803-9757 with your questions!
Curious what GEMStrong looks like in action? Click below to check out photos from past sessions!
