Our Workouts of the Day (W.O.D.) and movement progressions are directed at two streams of athletes – FITNESS and SPORT / RX PLUS – and “yes” you are all ATHLETES. We come in with purpose, work hard in a training environment and perform to our potential in workouts.

Fitness “RX”

Scalable fundamental strength and conditioning programming for everyone that wants to improve their level of fitness and well being. We start with the fundamentals such as push-ups, sit ups, squats and incorporate kettle bells, rowing, medicine balls, overhead presses, pull-up progressing and gymnastics movements to strengthen the body and prepare in for the challenges of everyday life.

  • WOD’s include a coach-led warm up, strength training and daily workout that generally involves two-three movements performed at higher intensity for time, reps or load. It is here that we develop the foundation and proper movement patterns that will lead to high levels of strength, fitness and performance.

Advanced (Performance) RX+

Building on an already established foundation of core strength and conditioning, we incorporate a high proportion of barbell movements such as Olympic lifts and power lifting strength progressions, as well as advanced gymnastics and strength such as overhead kettle bell swings, handstand push-ups and muscle ups.

  • WOD’s include a coach-led warm up, strength training and advanced daily workout that generally involves two-three movements performed at higher intensity for time, reps or load – designed for “sport” athletes.