‍Class description

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Our 60-minute semi-private group classes follow a well rounded strength and conditioning program.

Programming is broken down into 4-12 week long cycles. Each cycle focuses on specific qualities and movements we aim to improve.

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In RX Strength, we introduce more dynamic barbell and gymnastics movements:

Olympic lifts (clean and jerk and snatch), overhead squats and kipping gymnastics movements (muscle ups, toes to bar, kipping pull ups).

These movements build a different type of strength - you learn to move heavy things FAST, improve your body awareness to manipulate gravity, and learn to fly (well, almost!).

This program works in conjunction with StrongFit. The same strength cycles we use in StrongFit will translate to RX Strength. Developing these higher skill movements is only possible with a good base of strength like you build in our RX Strength program. There is no such thing as too strong! 

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What to expect

Classes can be broken down into four essential phases. The phases within each workout build on one another just like workouts build on one another week to week.  

1.Intro

Our coaches will walk you through what to expect and the intent behind the day’s workout (for example, to lift heavy and slow or to lift light and fast).

2. Warmup

Warmups are made as efficient as possible. Each component is chosen deliberately and will feed into the day’s main focus. Coaches explain both the how and the why behind it all.

3. Skill Work

Most days revolve around practicing and refining skills - this might be: Technique in cleans and snatches or bar gymnastics development. Expect longer periods of practicing skills.

4. Main Workout

Typically there will be a second component. This could a short intense workout (repetitions for time) or build to a heavy strength lift (hang squat clean + front squat for max weight). This changes depending on where we are in the cycle!

5. Cool down and connect

The last part of class is all about bringing the heart rate down and getting your body ready for life outside of the gym!

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All Strong Friends memberships get access to this class - we ask that you take at least 2 Weeks (6 classes) of StrongFit before signing up for RX Strength.