train716 of Orchard Park, New York, formerly known as Core Capacity, is not your average gym. Nestled in the plaza at 3356 Southwestern Blvd., it is a place where people transform, build a supportive community, and have a blast taking dynamic fitness classes.
I started working out there in November 2022 following a transatlantic move from Germany back to the USA. I had visited this gym on trial memberships a few times over the years when I was visiting family and always knew that if I returned permanently, train716 would be my gym of choice. Of course, I took advantage of a few other gyms’ free week or free class trials, but was met with deafening music, fans blasting in my face and extremely rapid explanations and demonstrations of the exercises. To be honest, those experiences made my head spin.
At train716, Dave Becker (owner) and Rob Cerone (manager) are the faces that greet you when you walk in the door. Along with marketing manager Kristi Casey, they form an impressive team. They memorize everyone’s name instantly (I have no idea how) and offer continuous support throughout every step of the transformation. As head trainer, Dave’s kindness, good nature and expertise are what give train716 its uniqueness. Not only does he keep an eagle-eye on everyone’s form during class, sometimes with twenty-four participants (once again, no idea how he does this), but he also can offer a proper substitution instantly if a movement causes discomfort or proves to be too strenuous. He is a true professional of the fitness trade, but a humble one.
So, what is the concept of this class-based gym? Classes, which are for all ages and body types, are one hour long and run from 5:30-10:15AM and 4:15-7:45PM (each with a fifteen-minute break in between) on weekdays. On weekends classes are offered at 8:00 and 9:15 AM. The same class runs for the entire day, but each day carries a level of diversity. Monday, Wednesday and Friday are strength days; Tuesday, Thursday and Saturday are cardio days, and Sunday is a grab bag. Each session begins with a dynamic warm up focusing on mobility followed by thoroughly explained exercises with demonstrations and timer settings.
train716 offers a free week trial membership for anyone interested as well as a six-week challenge to those wanting to lose twenty pounds as their entry point into the gym, which can be started at any time in the year. For this option, there is an informational PDF nutrition plan to guide members through the process of the challenge.
I’ve learned so much in the past three months. Acronyms like EMOM (every minute on the minute), MetCon (metabolic conditioning), AMRAP (as many reps as possible). Or movements like “plate snatch” and “gorilla rows.” My progress is measurable. I started out doing biceps curls with ten-pound dumbbells, now I’m on to twenty. Chest press was fifteen and is now thirty. I have increased my squatting weight by sixty-five pounds. I have lost a total of thirteen pounds since starting at train716 while putting on considerable muscle. My mobility has drastically increased, my clothes fit better, my skin is clearer and I feel genuinely more confident, especially in terms of self-efficacy.
When I asked other members what keeps them motivated and coming back, they lauded many things, such as the diversity of classes and movements, the motivational methods of Dave and Rob, and the ease of arriving and letting someone else provide the know-how, which eliminates the guess work of effective training.
“I like how Dave will nod and say ‘you got this,’ when I pick up a heavier weight,” one member said. “And even if I have never done a movement before, I feel like I will be capable of doing it when I see the demo.”
I agree, wholeheartedly. The thing that I personally enjoy the most about this gym, besides the dynamic workouts that leave me digging deep into my reserves, is that the members and trainers have created a community. We are all in the workouts together, sometimes gritting our teeth, sometimes laugh-crying as we struggle to hold the last few seconds of a plank, or asking, “how many reps was this one again?” We are kind to one another because we are on the same journey. There is never any competition, except for the friendly kind. And we push each other towards betterment. It is a unique energy that members bring, unlike anything I’ve experienced at other gyms, and I used to be a group fitness instructor myself.
Dave, Rob and Kristi put their heart and soul into train716, which now offers high-quality supplements and protein. They hand out free samples of products for members to try, and they were in touch with information during the two major snowstorms of 2022, also providing at-home workouts for members with cabin fever. Instagram and TikTok Reels of members jumping, lifting or slamming the battle ropes keep their account fresh and engaging. Their recent renovations of the space left it with a new, modern sheen. They are people who truly love their jobs, changing lives and mindsets perhaps without even knowing it.
I once asked Rob, former teacher, what he thought about the members of train716 and he replied: “I see you all as my friends here,” and he means it. Does it get more heart-warming than this? He also takes the time to complete a session with new members to make them feel more comfortable in their first classes. But don’t think he’s a softie, because he will grab the heaviest weight and hustle with members to perform at full power.
It is now February and more and more new members keep popping in to get a taste of train716’s magic. I find myself torn between keeping this gym a secret and standing on the rooftop to sing its praises to the entire Western New York community. Dave, Rob and Kristi deserve the world for all they do, though. Therefore, I choose the latter.
train716 | 3356 Southwestern Blvd, Orchard Park, NY 14127 | 716-703-2557