Group classes
Functional strength,
coached every rep.
Every class is 60 minutes and runs on a structured 12-week cycle.
Push Day
Chest, shoulders, triceps, quads, and glutes. All pressing movements. Full body.
Pull Day
Back, biceps, hamstrings, and glutes. All pulling movements. Full body.
Sculpt.
Full-body circuits with lighter weight and higher reps.
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
Performance.
Power and expression. Put your new strength to work at full speed.
Weeks 7–9
Phase four
Low-Impact.
Deload and recover. Absorb the cycle so you come back stronger.
Weeks 10–12
