WARM UP
10 Minutes
The first 10 minutes are spent warming up the muscles and movement patterns we will be focusing on that day in class. This helps prevent injury and ensures you are prepared for the movements to come in the workout.
WORKOUT
30 Minutes
The next 30 minutes are spent doing the workout of the day. Some days have more of a focus on functional strength training, while others are more on the cardio endurance side. The schedule rotates weekly, ensuring you get a well-rounded workout even if you attend on the same days each week.
COOL DOWN
5 Minutes
In the last 5 minutes of class, the coach will help everyone get their heart rate back down and lead the class through a series of specific stretches correlated with the muscle groups used in the workout.
3 Strength Days Per Week
Focusing on progressive overload in 3 different movement patterns (i.e. squat, overhead press, and lunge).
2 Metcon & Accessory Days Per Week
Combination of HIIT/circuit workouts, targeting weaknesses or imbalances, and functional fitness.
1 Endurance Day Per Week
Combination of rowing, running, biking, jump rope, carrying, bodyweight movements, etc. to improve cardiovascular endurance.
