Group classes
Functional strength,
coached every rep.
Every class is 60 minutes and runs on a structured 12-week cycle.
Upper Body Bias
Still full body, but 90% upper body.
Lower Body Bias
Still full body, but 90% lower body.
STRENGTHxSWEAT
50% cardio, 50% strength. Built to complement your other strength days during the week.
Yoga for Performance
Yoga built around mobility and flexibility for people who lift.
HIITxHOUSE
High-intensity intervals with a live DJ.
The program
12 weeks.
Four phases.
Phase one
Foundations.
Build the base. Movement quality, positions, and control before load.
Weeks 1–3
Phase two
Overload.
Turn up the volume. Progressive load and intensity to force adaptation.
Weeks 4–6
Phase three
High Volume.
More total work, same quality. Push volume while holding form as fatigue builds.
Weeks 7–9
Phase four
Low-Impact.
Deload and recover. Absorb the cycle so you come back stronger.
Weeks 10–12