A new girl, Emily Kmetko, comes to train with they veterans at the gym and finds that they are both impressed and threatened by her.

The exit of Coach Marty and one of "The Rock's" top guns, Lauren, causes chaos at the gym. Prompting Payson, Kaylie and Emily (with Becca in tow) to head for Denver with a plan to confront them about their defection. All of this happens at the same time as the Cruz's (Ronnie and Alex) invite everyone to the mansion for a meeting. Meanwhile, Lauren is less than pleased at the cool greeting she receives at the new gym. And shocked by the discovery that she makes concerning her father and his 'Personal Assistant', Summer.

Tensions are still high at The Rock as the girls continue on without direction and with the surprise return of Lauren, Steve and a possible new heavyweight coach. Before the new coach's strict workout regimen takes effect, Emily, Payson and Kaylie decide to hit up a high school party to blow off some steam. Once at the party, Emily has an uncomfortable run-in with Razor, Kaylie has a fight with Carter after he realizes she lied to him, and Payson can't believe she's wasting her time at such a trivial event. Bringing more stress than fun to their lives, it's not exactly how the girls envisioned their evening.

Meanwhile, Lauren's birthday takes a wrong turn when Summer shows up at her birthday dinner.

Kaylie faces the challenges of being a national champion; Payson tries to come to terms with her injury.

The girls devise a plan to get Marty fired; Sasha attempts to find a place for Payson at the gym.

Valentine's Day is just around the corner and whether they like it or not, the girls have to face the ones they love. Payson receives flowers and chocolates from her new friend at school, which prompts The Rock parents to over-analyze the situation. Meanwhile, Summer and Sasha share a "moment" of their own.

The girls all attend the prom at Payson's school, and Emily unexpectedly sees Damon there. Meanwhile, Lauren discovers that her dad is dating Chloe; Carter tries to reconnect with Kaylie; and a doctor suggests an experimental procedure for Payson's back.

Lauren's mother returns to Boulder to forge a relationship; Damon takes Emily on a date.