Three Ways to Train. One Complete Fitness Plan.
Classic, Strength, and MetCon sessions give your body different challenges throughout the week. You build strength, improve conditioning, move better, and keep your workouts from feeling repetitive.
Choose the Challenge Your Body Needs Today
Each session has its own purpose. Your coaches bring the three styles together across the week.
Your All-Around Workout
Cardio, calisthenics, agility, muscular endurance, and core training in one efficient session.
Slow Down and Lift Heavier
Controlled repetitions, longer rest periods, heavier resistance, and focused strength work.
Strength Meets Conditioning
Functional movements, timed work, and conditioning challenges that test strength and stamina together.
Classic
Your All-Around Workout
Move better, last longer, and feel more athletic.
Classic sessions develop the physical qualities you use inside and outside the gym. A session may combine bodyweight exercises, resistance work, cardio intervals, agility drills, muscular endurance, and focused core training.
The session moves at an efficient pace, and your coach adjusts the exercises to your current ability. Beginners and experienced members can train together while using different weights, movements, or work periods.
Classic sessions may include:
- Bodyweight and calisthenic exercises
- Cardio and stamina intervals
- Agility and coordination drills
- Muscular-endurance training
- Core strength and stability
- Dumbbells, kettlebells, bands, and medicine balls
Strength sessions may include:
- Slower, controlled repetitions
- Longer recovery between sets
- Heavier dumbbell and kettlebell work
- Squat, hinge, push, pull, and carry patterns
- Supersets and focused strength circuits
- Coaching on technique and weight selection
Strength
Slow Down and Lift Heavier
Build strength, improve technique, and develop lean muscle.
Strength sessions use slower tempos and longer rest periods. This gives you enough time to use more resistance while keeping your repetitions controlled.
Your coach helps you choose an appropriate weight and perform each movement correctly. The goal is steady progress. You do not need to lift the heaviest weight in the room to benefit.
MetCon
Strength Meets Conditioning
Work hard, recover, and learn how to keep moving under fatigue.
MetCon stands for metabolic conditioning. These sessions combine functional strength exercises with timed conditioning work.
You may carry, row, lift, push, pull, or move through several exercises during a set period. The concepts are influenced by training styles seen in CrossFit and HYROX, while every workout is coached and adjusted for the person performing it.
MetCon sessions may include:
- Functional strength movements
- Timed work and recovery periods
- Carries, sled work, rowing, and medicine balls
- Short conditioning challenges
- Strength exercises performed under controlled fatigue
- Scaled options for different fitness levels
The Format Changes. The Coaching Stays Consistent.
We use different workout structures to keep members engaged and train specific skills. Your coach explains the format before the session starts.
AMRAP
Complete as many quality rounds as you can during a set time.
EMOM
Begin a planned exercise or number of repetitions each minute.
Pyramids
Repetitions increase or decrease as you move through the workout.
Timed Stations
Work at one exercise before rotating to the next station.
Partner Work
Share work, alternate exercises, or complete a challenge together.
Elimination Rounds
The exercise list changes as you complete each round.
Tornado and Cyclone
Rotate through stations using planned rounds and work periods.
Strength Supersets
Pair two movements to train strength efficiently.
How the Three Sessions Work Together
Your week contains different types of work so you can develop more than one physical quality.
Develops well-rounded conditioning, agility, muscular endurance, coordination, and core strength.
Gives you more time to lift, practice technique, and build strength and muscle.
Teaches your body to combine functional strength with challenging conditioning.
Connects the three session types by helping you choose the right weights, movements, intensity, and weekly frequency.
The workouts change, but your goal remains clear: make steady progress while building a routine you can maintain.
What If I Am New or Out of Shape?
You do not need to prepare before you begin. Your coach will help you start at an appropriate level.
Can beginners attend all three session types?
Yes. Classic, Strength, and MetCon sessions can all be adjusted for beginners. Your coach can change the movement, resistance, repetitions, or work period.
Do I have to lift heavy during Strength?
No. “Heavier” means using an appropriate challenge for you. Your starting weight may be different from another member’s starting weight.
Is MetCon only for advanced athletes?
No. The coach adjusts the exercises and pace. You will be challenged based on your current fitness level.
What if I cannot perform an exercise?
Your coach will give you another version that trains the same movement or physical quality.
How often should I train?
Most members do well with three or four focused sessions each week. We will recommend a schedule based on your goals, experience, and availability.
Are you affiliated with CrossFit or HYROX?
Our MetCon sessions use some functional and race-style conditioning concepts associated with those training methods. This description does not claim an official affiliation with either organization.
Start With a Conversation About Your Goals
Meet with a coach, tell us what you want to accomplish, and learn how Classic, Strength, and MetCon sessions can fit into your plan. No workout is required during your consultation.