Our Classes

HIIT (High-Intensity Interval Training) utilizes structured work-to-rest ratios to improve VO₂ max, anaerobic capacity, and metabolic efficiency. Through repeated high-output intervals on equipment such as the rower and Assault Bike, athletes stress both the aerobic and anaerobic systems while maintaining technical control. The class promotes rapid power generation, improved cardiac efficiency, and better fatigue tolerance—ideal for anyone looking to elevate conditioning and performance.

This metabolic conditioning session is designed to elevate athletes into a sustained high-intensity work zone, targeting improvements in VO₂ kinetics, lactate threshold, and neuromuscular efficiency. By combining multi-modal functional movements performed with minimal rest, the workout increases total metabolic demand, promoting both aerobic oxidative adaptation and anaerobic glycolytic capacity. The structure challenges the body’s ability to clear lactate, maintain power output under fatigue, and efficiently transition between movement patterns that recruit varying muscle groups. Athletes should expect elevated heart rates within 80–90% of HRmax, rapid energy system turnover, and significant stress on local muscular endurance.

Mobility is a low-impact class that blends dynamic stretching, controlled movement, and stability work to help you move better and feel better. You’ll increase flexibility, improve joint function, and build strength through your full range of motion. This class serves as an ideal complement to higher-load sessions like Metcon and Root Strength, enhancing movement quality, improving recovery, and ensuring your body can perform optimally under intensity and load.

Rise n Grind is a focused morning training session designed to activate your body, elevate your metabolism, and prepare you for a productive day. The class combines functional movement, light-to-moderate intensity work, and mobility-focused drills to help you move efficiently and consistently. It’s a solid, effective way to start your Saturday morning with purposeful training.

Root Strength focuses on progressive resistance training aimed at increasing baseline strength, improving neuromuscular coordination, and building durable, well-rounded musculature. Sessions center on foundational compound lifts—such as the squat, deadlift, hinge, press, and row—using equipment like barbells, kettlebells, dumbbells, and other functional load implements. Expect deliberate pacing, solid technique, and targeted strength progressions designed to reinforce movement quality and develop a strong, resilient base.

Boot Camp is a full-body workout that’s challenging, fun, and adaptable to any level. Each class combines strength training, conditioning, and functional movement with clear coaching and smart progressions. Whether you’re new to training or looking to level up, you’ll get a great workout without feeling lost or beaten down. Come for the sweat—stay for the results.