Small-group strength — A, B and C
60 minutesCap 6Mon, Wed, Fri
The spine of the place. Three rotating days so that pressing, pulling and lower body all get a heavy slot every week instead of fighting each other in one workout. Day A leans squat and press, day B leans hinge and pull, day C is the mixed day with carries and single-leg work.
- Twelve-minute joint prep, then one main lift with the coach on you for every set
- Two accessory pairs at a slower tempo — where most of the shape and joint health comes from
- Loads written in your own log, so week four is measurably heavier than week one
- Same six faces most weeks, which is the reason people keep showing up in February
Engine work
60 minutesCap 6Tue & Thu
Conditioning that does not wreck you for the next strength day. Rower, bike, sled, jump rope and light kettlebell work in intervals that keep your form intact — if the technique falls apart the interval is over, not extended.
- Low-impact by design: knees and shins get the sled and the bike, not concrete
- Intervals scale from a first-week beginner to a marathon runner in the same hour
- Thursday closes with loaded carries and honest core work instead of crunches
Lunch 45
45 minutesCap 6Mon & Wed 12:15
The midday version for people who work on Avenue U or from home nearby. Same main lift as the morning group, trimmed accessories, and we start on time so you are out the door by one o'clock.
- Shorter warm-up, same coaching — nothing important gets cut
- Counts as one of your weekly sessions on any membership
- Popular with the teachers and nurses who cannot make an evening slot
Heavy Friday
60 minutesCap 6Friday 6:45 pm
One lift, worked up carefully to something that feels like an achievement, then two hard sets and out. It is the session people photograph. It is also the session where a coach will tell you to stop a set early, and you should listen.
- Only open once you have four weeks of coached strength days behind you
- Belt and straps allowed, ego lifting is not
- Personal records go on the board next to the schedule
1:1 reset session
60 minutesOne coach, one lifterBy arrangement
For rebuilding a single lift, coming back after months off, or training around something a doctor or physio has given you rules about. We work slowly, film the lift, and send you home with two or three cues that make the group sessions land better.
- Bring any letter or guidance from your physio and we will program inside it
- Most people book two or three, not twenty — the goal is to get you back in a group
- Available as a single hour or a four-session block
Saturday intro class
45 minutesFreeSaturday 10:15 am
The front door. We teach the five patterns with light weight, watch how you move, and then say plainly which group you belong in and how often you should come. No pressure to sign anything that morning.
- Wear flat shoes and bring water — that is the whole kit list
- No fitness level required; people come off two years of nothing all the time
- You leave knowing exactly what a month here would cost you
