Class Descriptions

Strength and Conditioning Class

This one-hour class is typically comprised of lifting or skill work followed by a high-intensity metabolic conditioning workout. The workout combines elements of cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy, using a combination of functional movements. The workout can contain any combination of running, rowing, biking, jumping rope, gymnastics (bodyweight movements such as pull-ups, push-ups, etc.), and/or weightlifting movements. Workouts are constantly varied in structure, time domain, and movements.

Grassroots Barbell

This 1.5-hour class is comprised of several weightlifting movements followed by the same conditioning workout as the strength and conditioning classes. There is an emphasis on Olympic Weightlifting (clean & jerk, and snatch) as well as strength development. Occasionally the workout may be slightly modified to accommodate the class time and lifts performed that day.


 A 40-minute strength and skill session devoted to improving body awareness, core, and shoulder stability, and body weight pushing and pulling strength. The class focuses both on strict and kipping movements, as well as gymnastics basics to develop better control and proprioception. While the class is challenging enough for advanced athletes, it is fully scalable to allow complete beginners the ability to participate. The class may be done separately or in conjunction with the 30-minute conditioning class following it.

Community Class

These hour long beginner classes are open to both experienced athletes and those looking to try out our classes for the first time. These classes use simple bodyweight movements, kettlebells, and dumbbells to challenge members’ cardiovascular endurance and introduce new members to the class structure and the camaraderie of the gym.


This hour long class teaches the skills used in the sport of Strongman/Strongwoman which involves picking up and/or moving odd objects such as axles, log bars, tires, yokes, kegs, atlas stones, circus dumbbells, farmer’s handles, and more.


This hour long class allows members to flow from one yoga pose to another and hold poses in order to increase strength, stamina, and flexibility.

Open Gym

Members use open gym time to work on skill development, personalized programming, or workouts they may have missed during class. A coach is on site to assist members with questions and make sure everyone is moving safely.


 A one-hour class dedicated to building muscle, correcting imbalances, and shoring up weak links in the kinetic chain. Athletes can choose an upper body or lower body track to work on the areas they need the most help with. Exercises consist of classic isolation exercises, multi-joint compound movements, and “functional bodybuilding” movements designed to work on positional strength.