CLASS DESCRIPTIONS
FIT
We tend to keep things relatively simple. Meaning, the circuit is designed based on the time frame allotted. After warm-ups and explanation, we tend to have around 40 minutes to get work done. Typically, circuits will range from 10-20 minutes in duration, which allows for a decent amount of work to be done. For the smaller time frame we might use 2-3 exercises in a block, and for the larger time frame we will have anywhere from 4-6 exercises in a circuit. The order of exercise chosen should depict the flow of the gym and the number of clients in a class. Anything from 2-6 exercises with 8-12 reps works best for density training. The workouts always end with a finisher/team building game.
METCON
Clients like the idea that they never know what they are going to get that day. It could be a ten exercise circuit, or 3-4 mini circuits of 3-4 exercises. It all depends on the cycle of the program that week. This high-intensity metabolic conditioning workout taxes all three energy systems (ATP-PC, Glycolytic, and Oxidative) and acts like a fat-incinerator to ensure results that leave you fit and motivated for the demands of your life. The workouts always end with a finisher/team building game.
STRENGTH
We tend to keep the reps lower and allow clients to lift a bit heavier. It’s uncommon to see women deadlift twice their bodyweight. It is very important that not everyone will trap bar deadlift. We have a solid structure in place that allows us to individualize all workouts. What’s great about strength day is that it allows us a better opportunity to customize the flow of the day for anyone who needs it, which gives a sense of “velvet rope customer service.” People feel like they are being taken care of, and they are.
AFTERMATH
These are the workouts that will make you question your existence in this world. They will bring you to the depths of Hell and back. You will be pushed to your max and if you survive, you will be rewarded with PR's. You will be developing eccentric strength, and the ability to repeat maximum force production over higher rep ranges. 3 Rounds of 30/30 or 20/40 work intervals that will really test you.
We tend to keep things relatively simple. Meaning, the circuit is designed based on the time frame allotted. After warm-ups and explanation, we tend to have around 40 minutes to get work done. Typically, circuits will range from 10-20 minutes in duration, which allows for a decent amount of work to be done. For the smaller time frame we might use 2-3 exercises in a block, and for the larger time frame we will have anywhere from 4-6 exercises in a circuit. The order of exercise chosen should depict the flow of the gym and the number of clients in a class. Anything from 2-6 exercises with 8-12 reps works best for density training. The workouts always end with a finisher/team building game.
METCON
Clients like the idea that they never know what they are going to get that day. It could be a ten exercise circuit, or 3-4 mini circuits of 3-4 exercises. It all depends on the cycle of the program that week. This high-intensity metabolic conditioning workout taxes all three energy systems (ATP-PC, Glycolytic, and Oxidative) and acts like a fat-incinerator to ensure results that leave you fit and motivated for the demands of your life. The workouts always end with a finisher/team building game.
STRENGTH
We tend to keep the reps lower and allow clients to lift a bit heavier. It’s uncommon to see women deadlift twice their bodyweight. It is very important that not everyone will trap bar deadlift. We have a solid structure in place that allows us to individualize all workouts. What’s great about strength day is that it allows us a better opportunity to customize the flow of the day for anyone who needs it, which gives a sense of “velvet rope customer service.” People feel like they are being taken care of, and they are.
AFTERMATH
These are the workouts that will make you question your existence in this world. They will bring you to the depths of Hell and back. You will be pushed to your max and if you survive, you will be rewarded with PR's. You will be developing eccentric strength, and the ability to repeat maximum force production over higher rep ranges. 3 Rounds of 30/30 or 20/40 work intervals that will really test you.