classes.

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Seven days of expert coaching, performance-focused programming, and a community that’s got your back.

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mon. tues. wed. thurs. fri. sat.
5:30am hiit strength & conditioning hiit  strength & conditioning  hiit  6am  strength & conditioning
6:30am hiit strength & conditioning hiit strength & conditioning hiit  7am  strength & conditioning
7:30am – 8:30am open gym (members only) open gym (members only) open gym (members only) open gym (members only) open gym (members only)  8am  strength & conditioning
8:30am
(free child minding)		 hiit strength & conditioning hiit  strength & conditioning   hiit  9am-10:30am open gym – members only
(child minding unavailable)
9:30am
(free child minding)		 hiit strength & conditioning hiit  strength & conditioning   hiit
4pm hiit strength & conditioning hiit strength & conditioning hiit
5pm hiit strength & conditioning hiit strength & conditioning hiit
6pm hiit strength & conditioning hiit  strength & conditioning
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Monday – Conditioning

Build you engine so you can move stronger, faster, and longer. These sessions focus on sustained effort to develop the aerobic fitness you need to power through workouts, races, and everyday life.

You’ll work at a steady, maintainable pace with a mix of cardio and functional movements, leaving each session with a sense of accomplishment.

Benefits

Improve cardiovascular health

Build stamina and muscle endurance

Boost overall fitness and energy levels

Conditioning perfectly complements your strength work, helping you to train harder for longer and ultimately become stronger.

Monday – Conditioning

Conditioning is about building an engine that will allow you to move for longer periods of time – you’ll be faster and fitter, with increased aerobic fitness.

This session is about finding a steady pace that you can hold for a period of time while completing cardio and functional movements. Expect an endurance style session with cardio and functional movements.

Conditioning is designed to improve cardiovascular health, build stamina, increase muscle endurance, and boost your overall fitness.

This will complement your strength sessions by making it easier for you to train harder for longer, and ultimately become stronger.

Tuesday – Strength

Lift heavier. Move better. Feel stronger. Our Strength sessions focus on progressive overload and expert coaching to help you master barbell lifts, refine your technique, and build lasting strength.

Each session blends barbell movements, Olympic lifts, accessory lifts, and skill work (including gymnastics) to improve not only your lifts, but your overall athletic performance.

We program in 8-week cycles, each targeting a key lift such as Squats, Deadlifts, Cleans, etc. You’ll track your progress and work towards new personal bests.

Wednesday – Hybrid

The best of both worlds, Hybrid training combines the endurance of Conditioning with the power of Strength for a complete full-body session.

Structure

Conditioning station: functional movements to build stamina and strength endurance

Cardio station: improve aerobic capacity

Strength station: compound lifts at low reps and higher weights to build raw strength and muscle

This efficient training style boosts cardiovascular endurance, increases strength, and delivers balanced fitness gains.

Wednesday – Hybrid

A hybrid of Conditioning and Strength. The session is split between conditioning focused stations that include cardio and functional movements to get you moving, build muscular endurance and aerobic capacity, and then strength focused stations with compound movements at low reps and high weight to build strength and hypertrophy.

Hybrid is a highly efficient and effective training modality that simultaneously improves cardiovascular endurance and strength and is designed to build a well-rounded level of fitness.

Thursday – Strength Endurance

Perform at your best for longer. Strength Endurance teaches you to move heavier loads with less fatigue over time, building both physical and mental resilience.

Expect a 30–40 minute strength & conditioning workout combining functional movements, barbell and Olympic lifts, gymnastics, and conditioning elements like running or skipping. You choose your weights and pace, making it accessible for all fitness levels.

Benefits

Improve power and speed

Build muscular and cardiovascular endurance

Increase your capacity to keep going when it counts

Friday – HIIT

High Intensity Interval Training (HIIT) is fast-paced, high-energy, and designed to push your limits. Work at maximum effort in short bursts, recover quickly, and repeat.

Benefits

Boost cardiovascular health

Improve speed and power

Increase anaerobic capacity

If you want to get faster, feel fitter, and stronger, HIIT will get you there.

Friday – HIIT

High Intensity Interval Training is a circuit-style session that includes cardio, body weight and weighted movements. Expect to work at a faster pace for a shorter period of time with repeated high-intensity efforts.

This session will get your heart rate up and your body moving. The idea is to work at your maximum capacity for a short period of time, quickly recover and repeat.

HIIT is designed to improve cardiovascular health and increase your speed, power and anaerobic capacity, so if you want to become faster and fitter then High Intensity Interval training is for you.

Saturday – Partner/Team

Start your weekend with a challenge and a smile. Our Partner & Team sessions are longer strength & conditioning workouts designed to be social, motivating, and fun.

Expect a mix of functional movements, barbell and Olympic lifts, gymnastics, and cardio efforts, shared with a partner or team to keep the energy high.

You’ll boost your fitness, connect with others, and leave on an endorphin high.

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