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.

Taking a gamble that the girls are ready and can use the motivation for Nationals, Sasha invites Marty and the Denver team to The Rock for an invitational meet. Payson is determined to show that she is the best, but when an old injury flares up, it might have devastating results. Emily is also resolved to show what she can do, but Sasha has other, less advanced plans for her. But with reigning Nationals champion Kelly Parker (guest star Nicole Anderson, “JONAS”) in tow, are the girls really ready for the Denver gym and this challenge?

Meanwhile, Carter has to rethink his relationship with Kaylie when Sasha and Lauren give him an ultimatum.

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

Emily finds out that her mother is dating Steve after Lauren confronts Chloe. Meanwhile, Payson has an appointment with a top-ranked back surgeon; and the National Team must prove their worth and step up their game.

Kaylie, Lauren, and Emily have their final National Team practice before World Team tryouts, and Ellen Beals seems to have it out for Emily before the practice even starts!