Our weekly programming structure is designed to serve the members of our amazing community in an intentional and effective way.
Over time, we’ve dialed in on the diverse needs of our members, making sure every day delivers purposeful, well-rounded training.

Heavy & HIIT (monday, Thursday & Saturday)

We kick things off with a heavy compound lift, like squats, deadlifts, cleans, presses, and pulls. We’re talking 6 reps or fewer to build strength and power. Then, it’s go time: High Intensity Interval Training (HIIT) that brings short, intense bursts followed by rest. Think EMOMs, AMRAPs, and interval formats with a mix of bodyweight, weighted, and cardio-based movements.

 SIT & Lift (Tuesday & Friday)

No, not the sitting you're thinking of! SIT = Sprint Interval Training. These are 30-second-or-less bursts of max effort—perfect for core burners and cardio work (hello, bike sprints!). We’ll follow it with lighter resistance strength training focused on higher reps and movement quality. Expect a mix of compound lifts, isolation exercises (bicep curls, anyone?), and single-limb challenges.

 MSR (Mobility, Stability, Recovery)'

MSR days are about active recovery and foundational strength. You’ll move through supersets and circuits that improve your range of motion, build balance, and enhance recovery. Light resistance and controlled movement will help you stay strong, safe, and functional for everything else you do in and outside the gym.

Check out our Group Coaching Calendar for the live coaching schedule.