PERFORM - our signature strength + conditioning session.

60 Minutes

Structured Programming

13-week cycle that gives progression and clear intent behind every session.

Equipment We Use:

Barbells

Jammer Arms

Cables

Dumbbells

Kettlebells

Medicine Balls

Assault Runners

Concept 2 Row, Bike, & Ski Erg

Session Format:

Block 01 (Movement prep) - Position reinforcement

Block 02 (Strength) - Primary lifts + corrective work

Block 03 (Build) - Purposeful strength volume

Block 04 (Build) - Complementary patterns or accessories

Block 05 (Conditioning) - Build aerobic capacity

RESTORE - our guided recovery session using contrast therapy.

(Cold Plunge & Sauna studio is available to members during operating hours)

45 Minutes

Coach-guided cold + heat intervals

Practical tools for stress regulation

Breathwork

Grounding Techniques

Recovery Modalities:

Cold Tub™

Ash Wood - 25 Person Sauna

Session Format:

Cold exposure

Dry sauna

Breathwork

Short reflection

Cooldown transition

FLOW - our mobility and movement session.

45 Minutes

Improve range of motion

Reduce tightness

Support positions needed for strength training

Targets areas that limit movement

Equipment We Use:

Foam Roller

Slant Board

Resistance Band

Cable Machine

Session Format:

Dynamic warm-up

Targeted mobility tied to the PERFORM cycle

Static holds

Pattern drills (squats, hinges, presses, pulls)

Cooldown reset

GAME DAY - our weekly conditioning session.

60 Minutes

High energy

Team-driven

Built around effort and community

Brings the week of work together

Builds community and shared effort

Adds variety without losing purpose

A weekly anchor in the performance ecosystem

Equipment We Use:

Barbells

Jammer Arms

Cables

Dumbbells

Kettlebells

Medicine Balls

Assault Runners

Concept 2 Row, Bike, & Ski Erg

Session Format:

Movement Prep

Mixed Conditioning Efforts

Cooldown