What is Renegade/Black Flag?
Renegade is a step up from traditional workouts geared towards building muscle,shedding fat, correcting movement patterns, and enhancing performance. Started in San Diego, CA in 2017,the Renegade community was created to bring athletic level training to every walk of life, ensuring every workout satisfies all goals including increased strength, building muscle, moving correctly and without pain, enhancing performance, and ultimately to make each member feel like athletes, always earning victories inside the studio. Renegade is held in a surround sound-filled exotic atmosphere. The classes are split into three stations: Conditioning (assault air runner treadmills/assault bikes), Racks (resistance station 1), and Turf (resistance station 2 + core).
Beginner or in great shape? Is this the right workout for you?
Yes. Welcome to the family! Our workouts are designed to make you better as you build muscle/lose weight at your own pace. Not only will we condition every element of your body, you will also learn terminology, strategies, systems, and structures that will be instilled in you forever. During your first visit, we will walk you through the stations. At every visit, our coaches are trained to support all levels of fitness in class.
If it’s your first time, showing up 15 minutes early is a must as it will bring about the greatest result and positive experience!
What are Air Runners? Do I have to be a great runner?
Using the Air Runners is the best way to run naturally for your body. They are self-propelled, so you can speed up and slow down instantly, all controlled by you, the athlete .The Air Runner is one of the best treadmills in the fitness industry and was designed to promote better moving, lessen impact, enhance true performance potential, and make you the user dictate the speed physically versus just pressing buttons. You will burn at least 30% more calories and your hamstrings and butt will be activated on an entire elevated level. Our coaches are trained to ensure you get every ounce of positive feedback from these treadmills and they will be there for you through the entire process.
How often should I go?
We recommend 4 classes per week as a goal number, with 3 classes per week at a minimum if you’re hoping to see results. Because our program consists of Monday-Thursday as our strength/muscle building daya, 4 classes will ensure you cover the entire spread of muscled building and fat burning. Listen to your body and take recovery days as needed.
How many calories can I actually burn?
The average burn is 700-1000 calories. This depends on your height and weight, in addition to a lot of other factors. If you push hard, you burn more. Taking it easy that day? You will burn fewer than 700, but don’t get completely caught up in the “calorie” debate. Our workouts are designed to ensure that calories are being burning from the right areas of your body as not all calories are the same! Don’t worry, we do this for you in our thorough programming and set up…all you have to do is be consistent and work hard!.
Why do you switch muscle groups?
Switching up your workout and muscle groups is one of the fastest ways to build muscle and see results across the body as a whole – not just in one area. We change our muscle group focuses every 10 weeks. This prevents plateau, always keeps the system feeling fresh, and most importantly promotes consistent positive response.
BUYING A MEMBERSHIP AND CLASS PACKAGES
What options do I have for taking classes?
You have two options: class packages or 30-day memberships, depending on the kind of relationship you’ll have with Renegade.The more you plan to come in, the better the savings.
Do you offer corporate discount or group booking programs?
We do for groups of 5 or more. Contact us to find out more!
What if I know my company already has a corporate partnership with Renegade?
Awesome! Contact us directly at email@example.com and we can help you figure everything out.
Can I transfer or share my class package or membership?
Class packages can be shared with other clients, as long as they’re used within the same location in which they were purchased. Memberships are non-transferable.
Can I use my classes at any location?
Our class packages and memberships are accessible at any location, which means that if you buy a class package or membership at Hillcrest, you can use it at any of our other locations.
Can I freeze my membership?
If you commit to a membership, you can cancel it with a doctor’s note or if there is need due to moving out of the city. In either case, documentation may be required. You can also freeze it for up to 3 months for an injury or travel. If you want, you can freeze a membership for the duration of your pregnancy. We are here for you, and when you are ready to come back to class, you can take it at your own pace.
How do I book?
We do recommend booking ahead of time, as classes fill pretty fast. You can book online at BlackFlag.co or the location of your choice. You will see a schedule with class times and the coach for your chosen class. You can also book using our mobile app, which is in all major app stores.
Should I start on Air Runner, Turf, or Rack?
The choice is yours! There are so many positives and differences on starting positions. Either way you will complete all 3! This goes back to the concept of changing muscles every 10 weeks. It’s the same here as you don’t always want to start at the same position because your body will adapt and results become harder to attain. We recommend changing starting positions every 2 weeks for optimum response and results. All in all, get ready for some fun!
What is your cancellation policy?
We know our clients like to plan, so booking before a class is a must. If you need to cancel, all we ask is for 12 hours prior notice. This allows us to make sure another member gets to take the class. Anything canceled less than 12 hours before class starts is a late cancellation, and you will lose the class from your package or get a no-show fee if you have a membership. If you are a class passer, you will be charged your credit as if you attended class.
What if I miss class?
If you book a class under your membership and don’t show up, you’ll forfeit the class and receive a no-show fee of $10.00. If you have a class package, you just forfeit your class.
How far in advance can I reserve my class?
Membership holders and class pack holders can book up to 3 weeks (21 days) in advance. Stay on top of booking to ensure you always get in where you want!
What if I’m there close to class start or late to class?
Our classes involve quite a lot, and we demonstrate each movement, cadence, commands, structures, safety precautions, expectations, and other details before the start of each class. We want to make sure you have a fun and safe time with us as well as get all that these routines are designed to give. We ask you to show up 5 minutes before the scheduled start time but absolutely no later than the actual scheduled start time. This will allow for you to get in position and ready for take off. If you are more than 5 minutes late to a class, we will ask you to wait for the next one to start.
What is the wait list?
If the class you want is sold out, you can get on our wait list. As clients cancel, you will be automatically added to the class in the order you signed up.
If you secure a spot more than 12 hours before the scheduled start time of the class, we will notify you by email. If a spot doesn’t open by then, you still have a chance of getting in. Just arrive at least 5 minutes before class starts and once we have our no-show count, we’ll start adding clients from the wait list in order of sign-ups.
In order to receive notifications, make sure you enable this setting on your profile. You will not be texted unless you give us permission. Any staff or coach can help! We always have your back!
Can I move my reservation?
If you are outside the 12-hour cancellation window, you can always switch to another class that’s not already sold out. If you need to move your booking — but there are less than 12 hours until your scheduled class — that’s considered a cancellation, and the above policy would apply.
OTHER THINGS TO KNOW
What is your return policy?
You can find all information regarding our return policy on the Terms & Conditions page here.
Do you offer gift cards?
Yes! You can find options on our Gift Card page.
Can I leave my kids, pets, or other items in the lobby?
We love kids, pets, and your stuff, but we unfortunately can’t be liable for anything left in our lobby area. We do not offer child or pet sitting at this time. We adore kids, but all children must be accompanied by a supervising adult at all times.
What if I’m pregnant or just had a baby?
We strongly recommend you talk with your doctor about what is appropriate for you. Everyone is different. You and your doctor know the details of your pregnancy and can decide what’s best for you. While continuing a reasonable program of physical activity and exercise during/after pregnancy often can be beneficial, some modification to exercise routines and exertion levels may be needed. Again, we recommend you discuss what is best for you with your doctor, and make sure your doctor knows what Renegades workouts encompass (Cardio/Running, and Weight Training).
You can always freeze a membership for the duration of your pregnancy. We support you and when you are ready to come back to class, you can take it at your own pace.
Can I bring my phone into class with me?
Short answer: No. It’s dangerous and distracting to others. We understand how important it can be to keep your phone with you, but for that hour you’re with us, please have it put away. It also can be a distraction to the coach as well as other members of the class. Our goal is to present the ultimate personal and professional experience.
How old do I have to be to come to Renegade?
15 is the magic number to attend Renegade, but you have to be accompanied by an adult until you are 18.
Are you thinking about opening a new Renegade near me?
Yes, where should we open up next? If you think people would like Renegade where you are, contact us at firstname.lastname@example.org!
What if I am running late to class?
This is easy! Give the studio you have a reservation a call. As long as we have time to make note and let the coach know, you should be good to go. Ultimately it depends on how late we are talking. If you are over the 5 minute late period but called, we will buy you an extra minute or 2….but anything over that, the same rules apply as above.
Finally Don’t forget to bring to bring water and a towel