Prepping

For the respect of others and the gym environment, please review our Gym Etiquette. Arrive 5 minutes early to check-in, stay hydrated, and have fun!

Arrival

If it is your first visit, you can let the front desk know or your instructor and they will kindly give you a tour or guide you through expectations of class.

The Workout

A microcycle is the shortest training cycle, typically lasting a week, with the goal of facilitating a focused block of training.

Week 1 Power
Low reps, heavy weight with superset compound movements

Week 2 Compound Consistency
Muscle growth with superset compound movements and emphasis on stabilizers

Week 3 Perseverance
Compound set, superset, Olympic lifts, ladder

Week 4 EPOC “Excess Post-Oxygen Consumption”
EMOM, Tabata, HIIT exercises