First Timers

Here’s what to know before your first class

What should I know before coming?

Arrive 10 min in advance

This will allow you to familiarize yourself with the checkin process, allow your trainer to verify all your “paper work” (sign up process) is complete.

📝 Liability Waiver: Please have completed prior to your first class. We'll have you sign an iPad before, not after the class starts

🚘 Parking: Lots of parking on site but If it’s full, there’s lots of free, walkable street parking.

✅ Check in - On the iPad in reception, we have a “check in” app for you to mark that you’re here. You’ll be prompted to also “see the front desk” this is actually your trainer so that they can introduce themselves and ask you if you have any questions or concerns.

👟 Indoor Shoes We ask that you bring a 2nd pair of shoes for indoor use only. Shoes worn outside CANNOT BE WORN ON THE GYM FLOOR.

🎒 Lockers are available for day use only. Please put all belongings in lockers and do not leave on the Gym Floor. Please do not leave any items, including shoes behind (we donate items that get left behind!)

🧽 Clean your station: We have towels you can use to keep your station dry and wipes to be used after you’re done. Please don’t let someone else workout in your sweat!💦

🌡 We keep the climate “comfortable” so it may feel a bit cool when first arriving. Bring layers.

🚰 You can fill up your water bottle at our reception filling station (also known as a sink) or we have water for purchase.

⛔️ 1 Hour Cancellation Policy - We ask that you only book classes that you know you can attend as spaces are limited. Late Cancels and No Shows are charged a fee after 1 grace. Full Details

🚿 Showers and shower towels are available. Hair dryers, irons are also provided.

WE MAKE STRENGTH & CONDITIONING ACCESSIBLE TO ALL ABILITIES:

Enter The Fuel Movement Progression System: With all these varying abilities, we’ve developed our a Personal Training led Strength and Conditioning Classes around our Fuel Movement Progression System.

Every movement can be modified based on your current level and there’s no pressure to keep up. Part of your first few classes is getting comfortable with the format of classes and familiarize yourself with our Movement Archetypes (Lower Push, Lower Pull, Upper Push and Upper Pull) You’ll learn these and master them in time, not your first class.

Your Fuel Level and our approach

Level 1: You’re a novice lifter with little or no experience in Strength and Conditioning, or you haven’t worked out consistently for a while. Your focus is on developing movement literacy and building a foundational level of work capacity. We’ll show you all the first steps, regress movements and decrease your volume initially. Ask us lots of questions as we’ll be looking out for your safety.

Level 2: As an intermediate lifter with some Strength and Conditioning experience, you already have a solid base of work capacity. Now, your goal is to begin tracking workouts if you haven’t already, increase weights and reps, as you’re proficient in movement and understand pacing during conditioning workouts. We’ll begin to safely push you more and provide more complex movement cues.

Level 3: You’re an experienced lifter who has excellent movement proficiency and possesses a high level of work capacity. To avoid plateaus, you need more focused programming, such as following specific percentages in strength workouts and strategically planning workout paces to progressively overload benchmarks. We’ll fine tune your technique, ensure you’re working at the correct intensity.

However, ability alone doesn’t determine your Level. Engagement, goals, and workout frequency also play a role. Just because you move well doesn’t mean you’re consistent or aiming to maximize your fitness. In these cases, scaling your workouts is crucial for minimizing injury risk while still reaping the benefits of training.

To help guide our members in each class, we’ll assign you with 1 of 3 Fuel Levels. These Levels aren’t fixed. As you progress, improve, and become more engaged in your training, your Fuel Level will naturally evolve. This helps our trainers cater to your ability each and every class

What’s next?

After your first class you’ll receive a follow up from your trainer in addition to receiving our onboarding information. If you do not subscribe to our emails or SMS, you won’t receive them. Here’s a link to what you need to know about how we operate and what’s required from you.