CLASSES

STRENGTH

STRENGTH will have a blend of key compound movement patterns (squat, push, pull, hinge & loaded carries) and functional accessory work. Expect deadlifts, squats, bench press, overhead press, rows, lunges complimented with accessory movements to be the focus during these sessions.

Absolute strength is the goal on strength days, with an emphasis on lifting heavy and building a durable foundation. Structured sets and sufficient rest—no rep chasing here.

We close out our strength days with a challenging conditioning finisher, ensuring every session ends on a high note.

Duration: 50 Minutes

Guide: Suitable for all fitness levels

Monday | Wednesday | Friday

PACE

PACE is designed to build your engine and teach you how to use it.

Training alternates between speed-focused days and endurance-focused days using ergs and weights. Shorter, faster pieces sharpen pacing, turnover, and the ability to repeat high-quality work under fatigue, while longer, sustainable efforts develop aerobic capacity and efficiency.

Duration: 50 Minutes

Guide: Some fitness experience recommended

Tuesday

OUTPUT

Capacity built the engine.

OUTPUT teaches you how to use it.

This program is designed around race formats.

For time. Against the clock. Alongside teammates.

Output isn’t about doing more.

It’s about producing more with what you already have.

This is training that translates. This is the next step.

Duration: 50 Minutes

Guide: Some fitness experience recommended

Thursday

PERFORM

PERFORM provides an opportunity to showcase the effort you've invested during the week. As a team, we work together to accomplish a common goal.

Duration: 50 Minutes

Guide: Some fitness experience recommended

Saturday

HYBRID

Hybrid combines running, full-body strength and erg work for a complete training experience. Each session challenges your endurance, builds your power, and keeps you moving from start to finish.

Runs included. Running shoes recommended.

Duration: 50 Minutes

Guide: Some fitness experience recommended

Sunday