STRENGTH
This class will focus primarily on the Squat, Bench Press, Deadlift, and Overhead Press. You will learn technique, accessory lifts, and all things related to these main four lifts. The main goal of this class is not only to get you as strong as possible, but also to get you moving properly.
We will break down each lift to its fundamentals, ensuring that you master the proper form to avoid injury and maximize efficiency. Whether you’re a beginner or experienced lifter, this class offers modifications and progressions to suit every level.
In addition to building strength, we’ll incorporate accessory exercises to improve weak points, build muscle endurance, and enhance overall mobility. You will also learn about program design and how to progressively load exercises for continued improvement.
S.P.S.
This class focuses on high-intensity conditioning, combining cardiovascular machines like the Concept 2 rower, Ski Erg, and Assault Bike with explosive calisthenics and strength training. The class is designed to challenge both your aerobic and anaerobic capacity, pushing your endurance to new limits while also building strength and power.
Expect varied workouts of different lengths, each aimed at boosting your conditioning, agility, and mental toughness. Whether you’re rowing hard on the Concept 2, crushing calories on the Assault Bike, or performing bodyweight exercises such as burpees, box jumps, or push-ups, every session is designed to deliver maximum intensity and results.
Incorporating functional movements, high-intensity interval training (HIIT), and strength work, this class targets fat loss, muscle endurance, and overall athletic performance.
BARS + BELLS
This class takes a thoughtful approach to building strength and conditioning through the use of barbells and kettlebells, two of the most effective tools for functional fitness. By focusing on both strength and conditioning, BARS + BELLS offers a balanced workout designed to improve your power, endurance, and overall fitness.
The class is divided into two key parts:
Strength: This segment focuses on heavy, compound lifts using barbells and kettlebells, such as squats, deadlifts, kettlebell swings, and overhead presses. These exercises will help you build raw strength, improve muscle mass, and enhance your lifting technique. You’ll learn how to properly execute these movements with a focus on form, progression, and increasing weight over time.
KETTLEBELL
In this class, we utilize the kettlebell—one of the most versatile pieces of equipment—to activate every muscle in your body. KETTLEBELL is designed to build functional strength, improve stability, and enhance endurance through a sequence of expertly crafted routines that target both your upper and lower body.
Throughout the class, you’ll perform a variety of dynamic movements, such as swings, cleans, snatches, presses, and Turkish get-ups, all designed to improve core strength and full-body coordination. The emphasis is on functional movement patterns, meaning the exercises you do will improve your ability to move efficiently in everyday life and sports activities.
BOOT CAMP
BOOT CAMP is an intense, dynamic 60-minute class that combines a variety of strength, agility, explosiveness, and cardio drills designed to push your limits and challenge every aspect of your fitness. This high-energy class is all about functional training, and it uses a mix of strength exercises, plyometrics, and metabolic conditioning (MetCon) to help you build power, endurance, and athleticism.
Throughout the session, you’ll engage in a wide range of movements, including bodyweight exercises, high-intensity circuits, strength drills, and plyometric movements such as box jumps, burpees, and jump squats. These exercises are designed to target every muscle group, improving your cardiovascular fitness, muscular endurance, agility, and overall strength.
MOBILITY
MOBILITY is a class designed to help you improve your movement mechanics and provide you with the tools to perform self-maintenance to become a more efficient, injury-free athlete. This class is focused on enhancing flexibility, joint mobility, and muscle recovery, using techniques that will help you recover from intense workouts and optimize your range of motion.
In this class, you’ll engage in a variety of recovery-focused practices, including foam rolling, trigger point therapy, and stretch band exercises, all of which target tight muscles, improve blood flow, and reduce muscle tension. These techniques are crucial for not only reducing soreness but also improving your posture and positioning, which are essential for effective performance in any sport or fitness activity.
S.P.S. ADVANCED
S.P.S. ADVANCED is an intense, full-body class designed for those who want to take their training to the next level. This 90-minute class combines Mobility, Strength, and Conditioning into one powerful session that challenges your body in multiple ways.
The class begins with 20 minutes of Mobility, focusing on joint health, flexibility, and soft tissue work. This portion helps you prepare your body for the physical demands of the workout, improving your range of motion and ensuring you’re ready for the high-intensity training ahead. Expect foam rolling, trigger point therapy, and dynamic stretching to open up tight muscles and enhance your body’s movement patterns.
BRO SESH (UPPER BODY)
BRO SESH (UPPER BODY) is all about heavy weights, heavy music, and no cardio—just pure, raw strength training. This 90-minute session is designed for those who want to push their upper body strength to the max and test their limits. Whether you’re aiming for new personal records (PRs) or simply want to leave it all on the gym floor, this class will challenge you in ways you’ve never experienced before.
The focus of BRO SESH is on building upper body strength through compound movements like bench presses, overhead presses, pull-ups, rows, and dips. You’ll also dive into accessory exercises that target the shoulders, chest, arms, and back. Expect to move some serious weight and work on your performance and technique—no shortcuts here.
BRO SESH (LOWER BODY)
BRO SESH (LOWER BODY) is designed for those who want to build strength, tone muscles, and correct any muscular imbalances in the lower body. Whether you’re training for performance, aesthetics, or just want to feel more powerful in your legs, this 90-minute class will take your lower body workouts to the next level.
The class is all about squats, deadlifts, and other foundational lower body exercises. Expect a combination of compound movements and accessory exercises that target your glutes, hamstrings, quads, calves, and hips. You’ll work through various squat variations (back squats, front squats, goblet squats) along with deadlifts, lunges, hip thrusts, and other leg-focused drills.
