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 10 minutes early to ensure a smooth experience. Let the front desk or your instructor know that you’re new, and they will be happy to give you a tour of the facility. This will also give you time to meet your coach, discuss the workout plan, and address any injuries or modifications you may need.

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

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