This is our base class where we train all of the functional strength patterns:

Squat - Hinge - Vertical Pulling - Vertical Pressing - Horizontal Pressing- Horizontal Pulling- Unilateral Knee Dominant - Unilateral Hip Dominant - Locomotion - Core (Pelvis) - Core (Thorax) - Rotation

Put more simply, we center our strength workouts around squats, deadlifts, bench, pull ups and important accessory exercises. We consistently integrate conditioning and mobility accessories for a well rounded program. You'll leave our semi-private sessions both better versed in strength training and better prepared to meet the physical and mental demands of life outside of the gym.

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Class description

Our 60-minute semi-private group classes follow a structured, well rounded program. Workouts are programmed efficiently to help you get the most out of your hour.

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Programming is broken down into 6 to 12 week long cycles. Each cycle focuses on specific qualities and movements we aim to improve.

Over the course of a year, we will build in the major strength lifts: deadlifts, bench press and back squats. We also work on bodyweight strength movements like push-ups, pull-ups, and foundational gymnastics strength.

Being a strength and conditioning program, we will include components dedicated to improving cardiovascular health in fun and varied ways. It's our view that we should be as flexible as we are strong and as fast as we are agile. Our plan is to make it simple for you to continue making progress throughout your life without neglecting short-term gains.

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What to expect

Sessions 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.  

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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. Main lift

Most days revolve around 1-2 big lifts. Some days might be a squat, others a pull-up or a barbell clean. Everybody will be coached through it and receive the technique help they need!

4. Accessories + Conditioning

Typically, there will be a second component. It usually looks like accessory strength work like a unilateral exercise (think lunge or single arm row) or a cardiovascular conditioning component. Both of these have their place in a well rounded program.

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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