Monday
- 5:30 AMStrength A
- 6:30 AMStrength A
- 12:00 PMConditioning
- 5:30 PMStrength A
- 6:30 PMSmall Group
Weekly Schedule
Train when it works for you.
1-on-1 sessions are available outside the schedule below — book a slot that fits your week.
Tuesday
- 5:30 AMConditioning
- 6:30 AMConditioning
- 5:30 PMStrength B
- 6:30 PMStrength B
Wednesday
- 5:30 AMStrength B
- 6:30 AMStrength B
- 12:00 PMMobility
- 5:30 PMConditioning
- 6:30 PMSmall Group
Thursday
- 5:30 AMStrength A
- 6:30 AMStrength A
- 5:30 PMConditioning
- 6:30 PMConditioning
Friday
- 5:30 AMStrength B
- 6:30 AMStrength B
- 12:00 PMOpen Gym
- 5:30 PMStrength B
Saturday
- 8:00 AMPartner WOD
- 9:00 AMSmall Group
- 10:00 AMMobility
Sunday
- —Rest & Recovery
Holidays and weather closures are posted on our Mindbody portal. Reservations open 7 days in advance.
Understanding the session types
Strength A is a lower-body and posterior-chain day built around squatting and hinging patterns, with accessory work for the hamstrings, glutes, and trunk. Strength B is the upper-body counterpart: pressing, pulling, and shoulder health work, loaded in the same periodized progression so both days advance together across a 12-week block.
Conditioning sessions build work capacity through intervals, sleds, carries, and low-impact machine work — hard, but scaled so you can still train the next day. Mobility is a 45-minute joint-by-joint session focused on hips, ankles, and thoracic spine, and it pairs well with a heavy strength week. Partner WOD on Saturday mornings is our team workout, and Open Gym gives members the floor with a coach on hand.
Choosing your weekly rhythm
Most members train three to four times a week. A common pattern is Strength A on Monday, Conditioning on Tuesday, Strength B on Wednesday or Thursday, and a Saturday team session — enough stimulus to progress, with recovery days built in. If you are coming back after a long break, start with two strength days and add the third once the soreness settles, usually around week three.
Early morning slots at 5:30 and 6:30 AM fill fastest with commuters, while the 12:00 PM sessions stay quietest if you have a flexible workday. Sunday is an intentional rest day: walk, stretch, sleep, and eat well so Monday's session is worth taking. Anyone who needs a time outside this grid can book 1-on-1 personal training instead.