Prior Proper Planning

Expert Fitness Training for Students, Athletes, and Coaches

Organization, Professionalism, Communication

P3PE, in Philadelphia, Pennsylvania, is dedicated to teaching individuals good habits and practices through training, guidance, and coaching.

  • Prior Proper Planning prevents poor performance. This mindset underscores the importance of communication, organization, and professionalism.

    P3PE’s home is called the Barn, which offers state-of-the-art fitness equipment and technology to facilitate classes, clinics, and seminars. P3PE’s Barn is also known as the Schoolhouse because it is dedicated to physical education.

    • P3PE is driven by the belief that everyone can benefit from athletic pursuits. Our impact extends beyond building strength and improving cardiovascular capacity: P3PE shapes your identity as an athlete, helping you embrace fitness as a lifestyle and enlist prior proper planning in all aspects of life.

    • P3PE cultivates a supportive atmosphere for athletes, teachers, and coaches to learn about training approaches – and about themselves.

    • P3PE supports individuals of every age and at every stage of life and experience. We also provide a consistent training facility for programs that do not have a dedicated home, including high schools, Dragon Boat Clubs, Community Rowing Programs, and guest lecturers/specialized presenters.

  • The "Three P's" of P3PE:

    • Prior - Start early, and get out front. Early preparation is key.

    • Proper - Attention to detail and committed focus are what propel success.

    • Planning - Make the plan, and then work on the plan. Without planning, you are in search of treasure without a map.

    • College-Selection Counseling for Student-Athletes

    • Professional Development for High School Coaches—Coaching the Coach

    • Personal Training

    • Group Fitness and Indoor Rowing Classes

    • and more…

  • From P3PE Trainers

    Coach Lindsay Clarke

    Coach Lindsay Clarke with some simple workouts Part 1

    Coach Lindsay Clarke with some simple workouts Part 2

  • Live or Virtual Presentation for Parents, Athletes, and Coaches

    My aim is to help you create a plan to select a college that is the right fit for you, both academically and athletically. With extensive experience as a college selection counselor, Ivy League crew recruiter, rowing coach on the high school/junior, college, and national team levels, and U.S. National Rowing Team athlete, I will help you design an individualized, step-by-step college selection plan.

    • My approach includes counseling you on setting goals and learning about:
      Questions to ask during the college selection process and effective communication approaches

    • Focusing on right fit for you

    • Why do you need athletics?

    • Finding balance academically, athletically, and socially

    • Understanding the transition –and expectations—from high school to college rowing programs

    Now in my 8th year at P3PE, I’ve guided more than 110 student athletes on their paths to college.

    Professional Development for High School Coaches— Coaching the Coach

    As a guest coach, I work with you at your program. P3PE coaching clinics offer guidance to strengthen your coaching skills and program. My approach and services include:

    • Observing and learning about your program from the launch and/or on land and continue with a Q & A to gain more insight and perspective

    • Video Analysis: Teaching Technique and Skill Breakdown on Water and Land

    • Developing Effective Training Plans

    • Incorporating Proper Communication Skills with Athletes

    • If required, recommend a series of professional development clinics/sessions, which allow for an effective feedback loop and assessment

    • Tutorials on the college selection process targeted to athletes and parents


    Pricing: Depends on Live or Virtual presentation as well as other considerations. Please call Cassandra Cunningham at (650) 278-0307 and we can discuss what would be the best option for you/your program and the pricing.

    Please reach out to Cassandra Cunningham at (650) 278-0307 or cunninghamcassandra72@gmail.com

p3pe classes

Tuesdays at 8am Indoor rowing is a win-win: it is a total-body workout that is also low impact.  You’ll strengthen major muscle groups in your arms, legs, and core and increase your cardiovascular endurance. And you’ll do so without added stress on
Tuesdays at 8am - (Virtual) Indoor virtual rowing is a win-win: it is a total-body workout that is also low impact.  You’ll strengthen major muscle groups in your arms, legs, and core and increase your cardiovascular endurance. And you’ll do so with
Tuesdays at 6pm Indoor rowing is a win-win: it is a total-body workout that is also low impact.  You’ll strengthen major muscle groups in your arms, legs, and core and increase your cardiovascular endurance. And you’ll do so without added stress on
Tuesdays at 6pm - (Virtual) Indoor virtual rowing is a win-win: it is a total-body workout that is also low impact.  You’ll strengthen major muscle groups in your arms, legs, and core and increase your cardiovascular endurance. And you’ll do so with
Thursdays at 6am Indoor rowing is a win-win: it is a total-body workout that is also low impact.  You’ll strengthen major muscle groups in your arms, legs, and core and increase your cardiovascular endurance. And you’ll do so without added stress on
Thursdays at 6am - (Virtual) Indoor virtual rowing is a win-win: it is a total-body workout that is also low impact.  You’ll strengthen major muscle groups in your arms, legs, and core and increase your cardiovascular endurance. And you’ll do so wit
Fridays at 8am Indoor rowing is a win-win: it is a total-body workout that is also low impact.  You’ll strengthen major muscle groups in your arms, legs, and core and increase your cardiovascular endurance. And you’ll do so without added stress on y
Fridays at 8am - (Virtual) Indoor virtual rowing is a win-win: it is a total-body workout that is also low impact.  You’ll strengthen major muscle groups in your arms, legs, and core and increase your cardiovascular endurance. And you’ll do so witho
Saturdays at 8am Aiming to boost your strength and endurance?  Our trainers create challenging circuit routines that combine both cardio and weight training to improve your power, agility, and conditioning. You’ll use your body weight, hand-held wei
Saturdays at 9am Indoor rowing is a win-win: it is a total-body workout that is also low impact.  You’ll strengthen major muscle groups in your arms, legs, and core and increase your cardiovascular endurance. And you’ll do so without added stress on
Saturdays at 9am - (Virtual) Indoor rowing is a win-win: it is a total-body workout that is also low impact.  You’ll strengthen major muscle groups in your arms, legs, and core and increase your cardiovascular endurance. And you’ll do so without add
90 mins – $10 Need a flexible schedule and motivated to train on your own or with a friend?  You’ll have access to a range of top-notch equipment, including: Concept 2 indoor rowing and cycling machines, free weights, kettle bells, medicine balls,
Package of 5 Indoor Classes over a 2-week duration – $95 This option is perfect for those who take multiple classes per week. (If you are only attending once a week it would not benefit you.) 5 class package is over a period of 2 weeks. This me
Package of 10 Indoor Classes over a 5-week duration – $180 This option is perfect for those who take multiple classes per week. (If you are only attending once a week it would not benefit you.) 10 class package is over a period of 5 weeks. This
Package of 5 VIrtual Classes over a 2-week duration – $70 This option is perfect for those who take multiple classes per week. (If you are only attending once a week it would not benefit you.) 5 virtual class package is over a period of 2 weeks.
Package of 10 VIrtual Classes over a 5-week duration – $130 This option is perfect for those who take multiple classes per week. (If you are only attending once a week it would not benefit you.) 10 virtual class package is over a period of 5 week