Our personal training classes are 50 minutes long and limited to 12 participants to keep the training quality high. Our workouts are made up of the structured as follows:
Athletic training consists of “sport like” activity such as sprinting and plyometrics. Sprintervals can regularly be seen in our programming, using our self-powered treadmills (similar to a hamster wheel for humans!) along with other various athletic movements that mimic sport and functional movements.
One of our primary focuses is ensuring all members are lifting with proper form, and ensuring we are educating all members on proper lifting techniques. Strength classes are all scalable to each member’s ability and each movement is proficiently learned prior to loading up any weight. Barbells, kettlebells and dumbbells can all frequently be found in the strength position of our classes with deadlifts, squats, pull and presses as our primary movements.
Hight Intensity Interval Training or HIIT is the basis for our conditioning and circuits. HIIT consists of varied work and rest periods such as a tabata protocol that uses 20 seconds of work and 10 seconds of rest.
These are our weekday classes that follow a monthly periodized schedule. We change up the workouts daily, keep the monthly strength lifts consistent weekly and provide daily varied conditioning and skill. We typically focus on strength 3x week and Conditioning 2 x week but each class has some crossover. Since we follow a weekly progression, new skills are introduced at the beginning of a month and progressed towards the end. Members get access to our workout tracking software called Kilomodo
Our weekend classes. We focus more on Hiit and Athletic Conditioning. Programmed for all abilities.
Holiday and Sunday classes where we increase the capacity to 24 participants. Lower skilled movements (no complex movements like deadlifts or snatches) to allow for maximum effort
Held quarterly, we host fitness events where a workout followed by a party happen at one or all of our locations. We provide the fun, food and beer you provide the sweat.
Our Monthly focus on strength with 9-12 exercises that will remain consistent week to week but sets and reps will change each week to illicit a different training stimulus.
A strength circuit using the exercises from one of our strength “1, 2 or 3” days and combining them with other “accesory” movements
Athletic Conditioning. Variety of athletic movements such as plyometrics (jumping) agility (cones/ladder), power (sprints/throws)
Combination of Strength movements and conditioning in multiple formats AMRAP, for time, partner challenge, circuit… Often metric oriented for those who like to gamify their workouts!