fitness

Our fitness classes are your opportunity to complete your programming in a class setting. Classes start on time, end on time, and run an hour in length. Time, movement, and space are all managed by the coach. Leave the thinking up to us and come complete your programming in a group fitness format.

2-block

This is the class that trains you to survive the zombie apocalypse, win a fight against a grizzly, and protect your family in the event of an alien invasion.  Borrowing elements from the methodologies of track & field, gymnastics, powerlifting, and strongman training, this class develops general physical preparedness for all types of athletes.  This class includes 1 block of Strength programming and 1 block of Conditioning programming. All levels welcome.

learn to lift

Intended for beginners and advanced athletes who want to focus entirely on lifting, this class focuses on perfecting form. We spend an hour building foundations for the squat, bench press, deadlift, and overhead press using the many variations of these lifts.  This class includes 2 blocks of Strength programming and 2 blocks of Accessory programming.

Skill

Our Skill classes are set up to teach and train specific skills related to strength and conditioning. Whether it be sport-specific or foundational to fitness, our skill classes will help you with some extra credit beyond your weekly programming.

powerlifting

The sport of powerlifting, like all sports, has a set of rules and requirements that we do not always adhere to in training. The powerlifting class follows all of the conventions of powerlifting. Whether you compete, are planning to compete, or just powerlifting-curious, this is a class to learn more about the sport. Every lift is called and judged.

Strongman

The sport of strongman is all about moving heavy things. Sometimes these heavy things resemble barbells and dumbbells, sometimes trucks and boulders. This class uses the methodologies of strongman training to make you stronger. Whether you compete, are planning to compete, or just strongman-curious, this class is to learn more about the sport. Conditioning, strength, grip, and stability are developed here. Also, it's really fun.

Olympic Weightlifting

The effectiveness of Olympic Weightlifting is second to none for the development of speed, power, flexibility, coordination, neural recruitment, balance, muscle synchronization, and metabolic development.  This class is appropriate for all levels of lifters and focuses on the warm-up and execution of the Olympic lifts.  This is the class where you learn to snatch and clean & jerk, and then learn to train with our USAW sanctioned Barbell Club.  We welcome youth, junior, open, and masters lifters in this class. 

Steel mace flow

Steel Mace Flow uses the steel mace as a tool for developing strength, agility, balance, coordination, and stability. Intricate combinations of functional movements and positions using the mace are connected to practice different flows akin to a marshal art form. This class works your brain as much as your body, and the emotional connections to movement are never left out of our awareness.

CONDITIONING

Conditioning is a class consisting of a full hour of conditioning appropriate for athletes of all ages and abilities.  This class focuses on both bodyweight movements and weightlifting to develop agility, coordination, strength, endurance, balance, accuracy, and to teach functional movement.

kids foundations

Kids Foundations is a class dedicated to kids age 6-13 that focuses on building fitness foundations and weightlifting positions through games and functional play-based movement.  Simon says, animal tag, obstacle courses, and relay races are considered exercise in this class.  Building coordination, agility, and developmentally appropriate strength and stability provides a fitness foundation for life and any sport they decide to pursue.

kids Strength

Kids Strength is a class dedicated to kids age 7-16 that focuses on the technique and execution of lifting weight safely. We focus on the squat, deadlift, bench press, overhead press, snatch, and clean as well as all variations of these lifts. Building strength foundations, gym conventions, and body awareness in a group of other kids with the same interest in fitness makes this class a rare gem for developing athletes.

recovery

Our recovery classes are intended as maintenance for your body to increase range of motion, decrease tension, optimize alignment, and avoid injury.

Mobility

Mobility is one form of basic maintenance for the human body.  More than just stretching, the Mobility class cycles between activating and releasing groups of muscles from small stabilizers to prime movers.  This class incorporates a series of activation drills, myofascial release techniques, flexibility exercises, joint compression and distraction, PNF stretching, and yoga poses to optimize your alignment, movement, posture, and recovery.  This may be the only time each week intentionally dedicated to the parasympathetic autonomic nervous system, which aids in recovery, sleep, stress management, and digestion.  Each class is designed to facilitate recovery from the week’s programming.

breathe

Breathe is a recovery class focused on breathing for movement. Targeted exercises timed with inhalation and exhalation to improve movement paired with positional breathing strategies to restore position, "unkink" the body, and calm the nervous system helping us shift from sympathetic (flight, fight, or freeze) into parasympathetic (rest, digest, and repair).

open gym

Open gym time allows our members to complete their programming at their own pace with the convenience of coming in when it fits in their schedule. Whether coached or uncoached, this time is dedicated for each athlete to have the time and space to focus on what is most important to their training and goals.

coached open gym

Coached Open Gym is a study hall model where are coaches are available to provide extra assistance that there may not be time for in a class setting. Flexible scheduling allows members to come and go as convenient without being late for or leaving early from a class. Whether you are working on programming, a specific skill, or need some recovery assistance, our coaches are here to help.

Open gym

Our members have access to our gym and equipment any time. With a door access app operated from a smartphone, the convenience of training on your own time is realized.

Barbell Club

Barbell Club is training time for our weightlifters. powerlifters, and strongman competitors.  Whether training for a meet or training for life, Barbell Club is designated time to to train with a focused team of like-minded lifters.  The USAW sanctioned Barbell Club competes on a regular basis in the sport of Olympic Lifting while the Powerlifting Club and Strongman Team compete on a regular basis in their respective sports.  Competition is not required, but it sure is fun!