Prepping

For the respect of others and to maintain a positive gym environment, we kindly ask you to review Gym Etiquette. Please arrive at least 5 minutes before your scheduled class time to check in, stay hydrated throughout your workout, and most importantly, have fun!

Arrival

If this is your first visit, please arrive about 10 minutes early. Let your coach know you’re new and they’ll walk you through the space, review the workout structure, and discuss any injuries, goals, or modifications needed.

We recommend bringing your own water bottle and, if necessary, a personal towel, as the workouts can get quite intense. Upon arrival, please check in at the front desk using the tablet or inform your trainer so they can assist with check-in.

If you’re new to the gym or just beginning your fitness journey, we suggest eating at least 30 minutes before your class to ensure you have the energy you need for a great workout.

The Workout

Our programming follows a structured 6-week training cycle designed to build strength, performance, and overall physique. Each phase builds on the previous one to ensure continued progress.

Power (Weeks 1–2)
Focus: Low reps, heavier weight, and compound movements to build strength and power.

Compound Consistency (Weeks 3–4)
Focus: Moderate reps, controlled tempo, and compound movements to build muscle while improving stability and balance.

Perseverance (Weeks 5–6)
Focus: Higher intensity formats including supersets, compound sets, and pyramid-style rep schemes to build endurance and challenge strength.

Training Formats Explained

Superset
Two exercises performed back-to-back with little to no rest, usually targeting different muscle groups.

Compound Set
Two exercises performed back-to-back with little to no rest, targeting the same muscle group.

This structured approach keeps training intentional, progressive, and results-driven while maintaining variety and energy in each session.