Our signature 60-minute semi-private group sessions follow a well rounded strength and conditioning program. Programming is broken down into 4-12 week long cycles. Each cycle focuses on specific qualities and movements we aim to improve.

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StrongFit Level I (StrongFit I)

Monday - Wednesday - Friday

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Our base class where we train all the foundational movement patterns:

Squat - Hinge - Vertical Pulling - Vertical Pressing - Horizontal Pressing- Horizontal Pulling- Unilateral Knee Dominant - Unilateral Hip Dominant - Locomotion - Core (Pelvis) - Core (Thorax) - Rotation

Put more simply, we center our strength workouts around big compound lifts like squats, deadlifts and bench press as well as bodyweight strength movements like pull-ups and push-ups. We consistently integrate conditioning and mobility accessories for a well rounded program.

You'll leave StrongFit I both better versed in strength training and better prepared to meet the physical and mental demands of life outside of the gym.

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StrongFit Level II (StrongFit II)

Tuesday - Thursday

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Prerequisite: attend 4-6 level one classes, or speak with a coach beforehand.

In our level two class, we introduce more dynamic barbell and gymnastics movements like the Olympic lifts (clean and jerk and snatch), overhead squats and both bar and ring gymnastics movements (muscle ups, toes to bar, kipping pull ups).

These movements build a different type of strength - you learn to move heavy things FAST, improve your body awareness to manipulate gravity, and learn to fly (well, almost!).

Expect focused skill and strength work followed by a conditioning piece where we apply the skills we’re working on.

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‍What to expect in class

Sessions can be broken down into four essential phases. The phases within each workout build on one another just like workouts build on one another week to week.  

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1.Intro

Our coaches will walk you through what to expect and the intent behind the day’s workout (for example, to lift heavy and slow or to lift light and fast).

2. Warmup

Warmups are made as efficient as possible. Each component is chosen deliberately and will feed into the day’s main focus. Coaches explain both the how and the why behind it all.

3. Main lift

Most days revolve around 1-2 main lifts. In StrongFit II, this may also look  like gymnastics movement or skill practice. Everybody will be coached through it and receive the technique help they need!

4. Accessories + Conditioning

Typically, there will be a second component. It usually looks like accessory strength work like a unilateral exercise (think lunge or single arm row) or a cardiovascular conditioning component. Both of these have their place in a well rounded program.

5. Cool down and connect

The last part of class is all about bringing the heart rate down and getting your body ready for life outside of the gym!

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FAQ

Am I ready for StrongFit II?

We ask that everyone attending level two feels comfortable in a front squat and in hanging off the pull-up bar in a good hollow hold position. It’s recommended to attend 4-6 level one classes before signing up to try level two. Alternatively, you can speak with a coach to see if you’re ready!

We can coach an incredibly wide range of levels in one session - from those new to the movements to those experienced athletes seeking the higher level coaching they need to break through plateaus.

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Am I too advanced for StrongFit I?

No! We encourage all athletes who are taking level two to continue with level one classes. Developing higher skill movements is only possible with a good base of strength like you build in StrongFit I. Foundational strength training is a lifelong habit - you never become too advanced to train a squat, deadlift, bench press or your pull-ups

Remember, there is no such thing as too strong!

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Do level one and two work together?

Yes. The strength cycles in level one and two are programmed to work with one another to form a fully rounded program.

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