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 3 workout programs, as well as Open Gym:

  1. Peak - balanced strength and conditioning

  2. Strength & Aesthetics - strength and muscle development focus

  3. Sweat - cardio & endurance focused with lighter weights

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 and intensity cardio. Melts fat, strengthens and builds muscle, improves health, makes you look and feel amazing!  

PEAK is designed for all ability levels, with movement, weight and intensity options for beginners through advanced athletes in every workout (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 EXAMPLE WORKOUT

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 & strength development-focused workout, then you want our ‘strength & aesthetics’ program! This program features progressive strength cycles combined with accessory lifts for extra focus on muscle development without a cardio component.

These are full body workouts. This is a great option to add to your training 1-2x per week in addition to attending Peak classes, OR a full 4-week cycle of S&A during the year. For those purely focused on building muscle and definition, this should be a focus of you training plan.

STRENGTH & AESTHETICS EXAMPLE WORKOUT

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

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.

SWEAT

Sweat is a brand new class that features cardio- and core-intensive workouts that dont require any prior weightlifting experience, and no barbells!

We focus on lighter dumbbell, kettlebell and bodyweight movements paired with cardio intervals using Ski-Ergs, bikes, rowers and assault bikes. This class is super fun and keeps things fresh while being safe and effective for any fitness level.

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 missed class workout, do your own thing, or meet up with friends!

BOOK YOUR FIRST 2 CLASSES FOR $20!

SF/local residents only; non-residents book a drop-in session HERE