Functional Fitness

Square 1 WellnessFunctional Fitness is a training program designed for the active adult who enjoys small-group, fast paced sessions with a focus on overall strengthening and conditioning as well as cardiovascular challenge. Functional fitness is a fitness program that will allow you to challenge yourself while your coach provides varying routines, sets the pace and ensures correct form. This hour-long workout combines a wide range of exercises that utilize various techniques to safely isolate muscle groups such as resistance training, weights, cardiovascular intervals and core strengthening exercises. The integration of these exercise progressions create a total-body workout perfect for weight loss, transformation of body fat to lean muscle mass, increasing balance and core stability, challenging your fitness threshold and improving endurance.

Square 1:

We all have a story, we all have goals and we all have a starting point, a Square 1! Whether you are just beginning a lifestyle change or simply need a change of pace for your fitness routine, our Square 1 program will help to guide you through your journey to accomplishment of your long-term goals. Our program promotes healthy behavior change that provides you with the knowledge of nutrition and exercise that allow you to become self-sustained.
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Small Group:

Experience the benefits of a Personal Training Coach without the expense. With a maximum of 6 clients, Small Group Training (SGT) allows more personalized attention enabling clients to achieve their goals faster.


Silver Sneakers SilverSneakers Classic: Have fun and move to the music through a variety of exercises designed to increase muscular strength, range of movement and activities for daily living. Hand-held weights, elastic tubing with handles and a SilverSneakers ball are offered for resistance. A chair is available if needed for seated or standing support.

SilverSneakers Yoga: SilverSneakers Yoga will move your whole body through a complete series of seated and standing yoga poses. Chair support is offered to safely perform a variety of seated and standing postures designed to increase flexibility, balance and range of movement. Restorative breathing exercises and final relaxation will promote stress reduction and mental clarity.

Silver & Fit:

Silver & FitAmerican Specialty Health Fitness, Inc. (ASH Fitness) is the nation’s leading specialty benefits organization for specialty health care and is creating a lifestyle and wellness initiative. ASH Fitness continues to strive to stay one step in front of the others to offer more options, benefits and opportunities to our health plan and employer group clients.


Sports Performance Training

Square 1 WellnessThis training program is designed for athletes of all ages and is held in small-group sessions that focus on speed, agility, strength and balance. Square 1’s training package includes a performance assessment and customization of a program that will focus on your opportunities for improvement while building on your strengths. These programs are 8 to 12 week training blocks with the goal of helping athletes to move better, recover quickly and improve performance to make this season your best. Sport-specific team training is available for teams with a minimum of 8 participants.

Contact Us

Square 1 Wellness:Square 1 WellnessUSD Square 1 Wellness: 19 East Genesee Street, Baldwinsville, NY 13027Phone: 315-638-3472315-638-3472

Monday - Thursday: 5:00 AM - 9:00 PM
Friday: 5:00 AM - 7:00 PM
Saturday: 6:00 AM - 2:00 PM
Sunday: 6:00 AM - 12:00 PM

315-638-3472 315-638-3472