Our expert trainers lead 55 minute workouts that are split between cardio intervals and strength training. The cardio portion will vary in intensity according to your own heart rate while on a bike or treadmill (your choice). For the strength training portion of class you will perform 6 - 8 exercises that combine for an awesome full body workout. Each workout day will offer different exercises and a different emphasis based on our full-spectrum training schedule.  This schedule will have you training smart with varied focus and intensities.  Each emphasis challenges your body in new ways and have their own benefits.  Our structured programming is designed to maximize change and eliminates plateaus in your fitness.

strength day

  • focus on heavy resistence

  • slow and controlled movements

  • builds muscle and strength

  • strengthens your weak areas

  • during cardio: holding uncomfortable anaerobic intervals (85% of max heart rate or more)

  • the right amount of rest between exercises to maximize effort during work (which maximizes real change!)

Strength endurance day

  • same focus and benefits of strength day on the weights side
  • combined with lighter cardio intervals 75% - 85% max heart rate
  • builds strength and aerobic endurance and power

power day

  • fast powerful movements on the strength side
  • during cardio: short sprints followed by adequate recovery
  • develops explosive power

mobility day

  • a day focused on moving better by focusing on, flexibility, balance, agility, and correcting movement patterns
  • the most important workout of the week
  • a body that moves right performs better and is much less prone to injury
  • allows you to get more out of your other workouts
  • a lighter cardio program for a perfect active recovery day

Ultra Day

  • "The list" workout 
  • finish all of your blocks of strength and cardio as fast as possible while staying aerobic (80% of your max HR or less)
  • focus on being efficient
  • a great full body workout 
  • the most aerobically fit athletes will finish the "ultra" workouts first just like in a real competition