Flagship Programs
Whether you want to improve STRENGTH, CARDIO, MOBILITY or SKILL we’ve got you covered!
Our programs are designed to be highly customizable with the help of our skilled coaching team. Whether you want all cardio, balanced or all muscle development we can adjust the program to be right for you. More basic or more advanced movement options in every workout.
We offer 2 workout programs and open gym:
Peak - balanced strength and conditioning
Strength & Aesthetics - strength and muscle development focus
Both are offered at all class times. Our attentive and skilled coaches will be there to guide and encourage you at every rep, and offer support or modifications whenever you need!
PEAK
Our primary class program: Carefully designed full body progressive strength cycles combined with variable duration & intensity cardio: melts fat, strengthens muscle, improves health, makes you look & feel amazing
Peak is designed for all ability levels, with movement, weight and intensity options for beginners through advanced in every workout. (There is always a non-barbell option)
Besides teaching the movements of the day and coaching you while you train, our coaches also help you choose a more balanced, cardio-biased, or strength-biased training session based on your unique goals and needs. You will have a phenomenal workout tailored to you!
PEAK WORKOUT EXAMPLE:
PART 1: STRENGTH
Every 3 min x 15 min (5 sets)
Barbell Back Squat x 5 reps (building in weight)
Superset with 3-5 Box Jumps (building in height)
OPTIONAL Barbell superset; 1 min nasal-only cardio (row, bike, ski)
OR, Bodyweight, 10 air squats + 10 lunges (5/leg) + 5 box jumps + 250m row (every 3 minutes for 5 sets)
PART 2: CONDITIONING
16 Minute EMOM:
Min 1 - 15/10 Wall Balls
Min 2 - 15/10 Kettlebell Swings
Min 3 - 15/10 cal Row (bike, ski, ok)
Min 4 - rest, or 30s Plank
STRENGTH & AESTHETICS
THIS program CAN BE FOLLOWED DURING ANY Peak CLASS TIME with the rest of the strength & Aesthetics crew.
IF you want a pure muscle and strengTh development focused training session, THEN YOU WANT our "Strength and Aesthetics" program!
THIS PROGRAM FEATURES Progressive strength cycles combined with accessory lifts for extra focus on muscle development and definition without a cardio component.
ThESE ARE FULL BODY WORKOUTS. this is a great option to add your training either a S&A training session or two a week in addition to peak or a full 4 week cycle or two of S&A during the year. for those purely focused on building muscle and definition this program should be a focus of your training plan.
STRENGTH & AESTHETICS WORKOUT EXAMPLE:
TRICEPS: CROSSBODY TRICEP EXTENSION
3x15
Rest 90 seconds between sets.
BICEPS: REVERSE GRIP BARBELL CURLS
3x10
Rest 90 seconds between sets.
CALVES: SEATED DB CALF RAISES
1:00 of Max Reps
1:00 Rest
3 sets
*Take 3 seconds to lower each rep.
LEGS: BULGARIAN DB SPLIT SQUATS
3x10
Rest 30 seconds between legs & 2:00min between sets
BACK: 3 POINT LANDMINE ROW
3x10 (Each arm)
Rest 90 seconds between sets.
SHOULDERS: STANDING ARNOLD PRESS
3x12
Rest 90 seconds between sets.
CHEST: INCLINE DB FLY
3x15
Rest 90 seconds between reps
SWEAT!
brand new class features Cardio- and Core-intensive workouts that don't require any prior weightlifting experience, and no barbells!
We focus on lighter dumbbell, kettlebell, and bodyweight movements paired with cardio intervals using SkisErgs, Rowers and AssaultBikes. This class is super fun and keeps things fresh while being safe & effective for any fitness level!
[This class is currently available at our CASTRO location on Tuesdays and Thursdays at 6 & 7am and weeknights 4:30 and 5:30pm. we will be adding more class times in the future]
CLICK HERE to learn more about sweat
OPEN GYM
We offer several Open Gym times throughout each day where the gym is yours to do whatever you'd like. Come and run through a CLASS WORKOUT you missed, do your own thing, or meet up with friends.
BOOK YOUR FREE CLASS TODAY!
*Local residents only; non-residents book a drop-in session HERE