In a nutshell: Get you strong and fit by performing constantly varied functional movements at high intensity.

Read this article: Why Cardio Alone Doesn’t Cut Fat!

  • What type of exercise program is this? We take “functional movements” used in our every day lives, perform these movements at high intensity and ultimately make you fitter, stronger and faster at everything you do.  Functional movement can include anything from elements of gymnastics (as simple as a pushup or squat, progressing all the way through handstands and gymnastic ring work), elements of weightlifting (from Olympic Weightlifting, to kettlebell swinging, to deadlifting, to overhead pressing), to elements of short to medium distance running and rowing.  These movements are varied and combined differently so workouts are rarely repeated but always building upon the basic fundamental skills that we teach.  Our program requires you to be FOCUSED, PRESENT and FULLY ENGAGED in each workout.
  • So how exactly does this work? Each day a Workout Of the Day or “WOD” is posted here on our site and written on our whiteboard at the gym.  At the beginning of each hour, a coach leads a warmup and then reviews movements for the Strength/Skill portion of the workout.  Once everyone has completed the Strength/Skill work, the coach will review the movements and scaling requirements for the Conditioning workout.   Then … it is 3, 2, 1 …. GO!
  • Would I be training in a group? Yes, you will be working in a group. You will still receive constant individual feedback and movement corrections (sometimes a bit more then you’d like).  The energy of the group atmosphere is indescribable! You’ll have to come in and experience it to understand.  Our groups consist of like minded and positive students who are there to support each other’s accomplishments.  There are no egos amongst our student base.  In fact our groups become an important part of the support structure and development of each student!
  • I’m a beginner, is this really for me? YES!  Every person here has started at the beginning in some form or another.  We will ensure the loads and movements are adjusted to your capabilities.  The scalability of our workouts allow for our firefighters and military members to perform right alongside our grandparents.
  • Should I get in shape before I start? No.  This IS your fitness program!  We’ll get you started the right way.
  • Will I lose weight? All results are relative to not only the work performed, but also what you eat.  Essentially, your body will find an ideal weight to be able to perform the movements within the intensity of our program.  Bodyfat loss is very common, as is a gain in lean body mass.   Muscle mass density is much higher than fat, thus takes up less space.  All that to say …. don’t worry about the scale so much.  Take measurements and find that one piece of clothing to use as your measure.   You will be amazed!