•Benefits: Strength and muscle definition
•Muscles used: Chest & Back 
•Equipment Used: Barbells, Dumbbells,
Kettlebells

Get ready to build strength for the largest muscles in your upper body!
Today we’ll focus on going a little heavier as we alternate between pushing and pulling
exercises every round on the floor.

•Benefits: Improved strength with more isolation exercises to enhance muscle tone
•Muscles Used: Legs and Glutes
•Equipment Used: Barbell, Dumbbells, Boxes, Med Ball

Stack 90/15 utilizes giant sets to completely exhaust one muscle group before moving onto the next - 5 exercises in a row targeting the glutes and 5 in a row for the quads

•Benefits: Strength and muscle definition
•Muscles Used: Shoulders, Triceps, Biceps
•Equipment Used: Barbells, Dumbbells, Stroops bands

Give your lower body a break today and pump those arms and shoulders with 5 isolated exercises to increase blood flow and muscle breakdown!

•Benefits: Strength and muscle definition
•Muscles Used: Shoulders, Triceps, Biceps
•Equipment Used: Barbells, Dumbbells, Stroops bands

Give your lower body a break today and pump those arms and shoulders with 5 isolated exercises to increase blood flow and muscle breakdown!

•Benefit: Calorie burn, improved power and endurance
•Muscles Used: Full Body
•Equipment Used: Mostly bodyweight, explosive exercises

Speed and power moves are tough to maintain for a full 60 seconds, that’s why we are breaking them up into 40 second bursts today. Plyometric focus on the floor, fast pace on the bike -- strap on your heart rate monitors and set your calorie watches it’s time to sweat!

•Benefits: Full body strength and endurance
•Muscles Used: Full Body
•Equipment Used: Barbells, Dumbbells, Kettlebells

This full body strength routine is split up into 3 sections: upper body pushing exercises, upper body pulling exercises and lower body moves. At the end of each lifting section we'll challenge your muscular endurance with a 60 second isometric hold!

•Benefits: Increase your speed, power, athleticism and cardio
•Muscles Used: Full Body
•Equipment Used: Ladders, Boxes, Med Ball

How quick are your reflexes? These exercises will activate the fast twitch muscle fibers that help you move with speed and power. Get ready to sweat!

•Benefits: Increase strength, a chance to lift heavier and improve lifting technique
•Muscles Used: Full Body
•Equipment Used: Kettlebells, Dumbbells, Barbells

  A full-body strength training routine designed rotate through two different “mini circuits.”We’ll do a group of exercises and repeat, then a new group of exercises and repeat. Individual muscle groups will get a few rounds to recover so don’t be afraid to go for those heavy weights!

•Benefits: Improved stabilization, functional core strength, injury prevention, calorie burn
•Muscles Used: Full Body
•Equipment Used: Dumbbells, Airex pads, Bodyweight, TRX

Use this dynamic workout to uncover hidden weak points and give your muscles a break from yesterday’s lifting focused class.

•Benefits: This full body strength workout will focus on weighted exercises to improve form and technique (added focus on hinging movements)
•Muscles Used: Full Body
•Equipment Used: Barbell, Dumbbell, Kettlebell

This full body routine has an added focus on foundational hinging movements like the Deadlift. Set the foundation for more complicated lifts by learning how to use your hips to “Raise The Bar”safely from the floor!

•Benefits: Muscular endurance & cardio
•Muscles Used: Full Body
•Equipment Used: Bodyweight, TRX, Box

In today’s full body functional challenge, we’ll mix up your bodyweight movements by adding in boxes and suspension trainers! Get ready to sweat as we work through a combination of strength, stability and power

•Benefits: Full body strength, improve form and technique (added focus on the overhead press)
•Muscles Used: Full Body
•Equipment Used: Barbell, Dumbbell, Kettlebell

Today we train full body while mastering form and technique on overhead lifts!

•Benefits: Calorie burn, increased endurance, this is your opportunity to go after a 5, 6, or 7 mile shirt!
•Muscles Used: Full Body
•Equipment Used: Assault Bike

It's time to "Claim Your Mile!" Be a part of our community a s we all put pedal to the metal in an effort to beat our personal records on the bike! Take the floor easier today and save your energy for bike rounds.

•Benefits: Strength
•Muscles used: Full Body
•Equipment Used: Barbells, Dumbbells, Kettlebells

In this full body strength class we’ll change up your grip on familiar exercises to target your muscles in an all new way!

•Benefits: Strength, Injury prevention
•Muscles used: Chest & Back
•Equipment Used: Barbells, Dumbbells, Stroops Bands

Our focus during today’s lifting session will be on building balance strength on both sides of the body (front to back & right to left)

•Benefits: Increased lower body strength and toning
•Muscles Used: Legs and Glutes
•Equipment Used: Barbells Dumbbells Kettlebells

This intense leg day is brought to you by Ironworks. Strength work rotating 3 pieces of iron to make your legs feel like Jello!

•Benefits: Strength & Muscle tone
•Muscles Used: Shoulders & Arms
•Equipment Used: Barbells, Dumbbells, Stroops

Today we’ll incorporate a few different training tricks (cheat reps, partial reps, negatives etc.) to give our lifts some extra intensity

•Benefits: Abdominal & Core strength
•Muscles Used: Abs, Obliques
•Equipment Used: DB, TRX, BOSU

This combination of functional moves and strength training will help you define that six-pack and tighten up the midsection!

•Benefits: Speed, quickness, acceleration & a major calorie burn
•Muscles used: Full Body
•Equipment Used: Light weight, barbells, dumbbells & kettlebells

Today we’re lifting light and fast with a “power” focus. Give your body a break from the heavy weights and focus on developing explosive speed with less resistance.

•Benefits: Better muscular strength endurance and stabilization with weight training exercises
•Muscles Used: Full Body
•Equipment Used: Barbells, Dumbbells, TRX

This tempo focused class will use familiar strength training exercises at a much slower speed to challenge your body and get your muscles burning in an entirely different way.

•Benefits: Improved cardio, athleticism, agility & calorie burn
•Muscles Used: Full Body
•Equipment Used: Box, BOSU, Med Ball

Today's class will have an added focus on exercises that switch direction. Changing direction requires a ton of energy so get ready to rev up your metabolism and maximize that calorie burn!

•Benefits: This full body strength workout will focus on weighted exercises to improve form and technique (with an added focus on the chest press)
•Muscles Used: Full Body
•Equipment Used: Barbell, Dumbbell, Plates

This full body routine has an added focus on one of the most popular upper body strength move of all time: bench pressing. Learn how to develop strength in this movement without overusing the shoulders in the lift.

•Benefits: Endurance, cardio, calorie burn, after burn
•Muscles Used: Full Body 
•Equipment Used: Bodyweight 

Today it’s all about that high intensity interval! In this workout you’ll learn how to pace and push to keep your body burning calories for hours after your 35 minute workout is finished!