The Programs

We specialize in providing foundational knowledge and skills for you to thrive in real life. Therefore we keep our programs simple, yet proven to be sustainable in the long run.

We believe that a program is only as good as the person doing it. If you really commit to it, have the consistency, and trust the process, the results will come.


  GENERAL PHYSICAL PREPAREDNESS   We consider GPP to be the foundation to all things fitness. It is meant to improve the 10 general physical skills: endurance, stamina, flexibility, strength, speed, power, balance, coordination, agility, and accuracy. These are developed through training of the 5 basic movements, modified to create the optimum stimulus for general fitness. 

GENERAL PHYSICAL PREPAREDNESS

We consider GPP to be the foundation to all things fitness. It is meant to improve the 10 general physical skills: endurance, stamina, flexibility, strength, speed, power, balance, coordination, agility, and accuracy. These are developed through training of the 5 basic movements, modified to create the optimum stimulus for general fitness. 

  FUNCTIONAL BODYBUILDING   This program emphasizes quality of movement, strength, instead of intensity. The methods used here adopt bodybuilding movements that are aimed to improve aesthetics with focus on functionality at the same time. Simply put: LOOK good, FEEL good!

FUNCTIONAL BODYBUILDING

This program emphasizes quality of movement, strength, instead of intensity. The methods used here adopt bodybuilding movements that are aimed to improve aesthetics with focus on functionality at the same time. Simply put: LOOK good, FEEL good!

  FAT-LOSS   Forget weight-loss! Fat-loss is the way to go. Focusing on losing fat has proven to provide more sustainable benefits for your long term health and fitness. Lose fat, gain muscle (the good-looking kind of muscles) at the same time with our programming. 

FAT-LOSS

Forget weight-loss! Fat-loss is the way to go. Focusing on losing fat has proven to provide more sustainable benefits for your long term health and fitness. Lose fat, gain muscle (the good-looking kind of muscles) at the same time with our programming. 

The best workouts won’t make you sore or force undue risk. Soreness is a side effect of training, not the goal. While some soreness will always be a part of training, we can create workouts that get people REALLY stinking fit, without crippling them for days or shredding their hands.
— Jeremy Jones (Head Programmer)
 
  WEIGHTLIFTING   The two major lifts in Olympic Weightlifting: SNATCH and CLEAN & JERK. The Snatch is basically lifting an object from the ground to overhead, while the C&J is from the ground to your shoulders then to overhead. Foundational movements include the Deadlift, Squat, and Presses. Olympic Weightlifting when done properly provides an endless array of benefits to our fitness. 

WEIGHTLIFTING

The two major lifts in Olympic Weightlifting: SNATCH and CLEAN & JERK. The Snatch is basically lifting an object from the ground to overhead, while the C&J is from the ground to your shoulders then to overhead. Foundational movements include the Deadlift, Squat, and Presses. Olympic Weightlifting when done properly provides an endless array of benefits to our fitness. 

  SPORTS/TASK-SPECIFIC   Tell us your sport (swim, bike, run, golf, tennis, racing, whatever), tell us the task you want to perform. From there, we work together to structure a program that will help you achieve your specific goals, while also ensuring focus on sustainable health and fitness. 

SPORTS/TASK-SPECIFIC

Tell us your sport (swim, bike, run, golf, tennis, racing, whatever), tell us the task you want to perform. From there, we work together to structure a program that will help you achieve your specific goals, while also ensuring focus on sustainable health and fitness. 

  MOBILITY    This program puts focus on ensuring we can move freely without unwanted excess stress on the body. This is achieved through work on our flexibility, motor control, and basically awareness of how our body moves. Good mobility plays an important role in ensuring we can stay functional and injury-free for a very long time. 

MOBILITY

This program puts focus on ensuring we can move freely without unwanted excess stress on the body. This is achieved through work on our flexibility, motor control, and basically awareness of how our body moves. Good mobility plays an important role in ensuring we can stay functional and injury-free for a very long time. 


We get a lot of people calling and asking us, “what kind of programs do you have?”. And every time, we will answer with the question, “what program do you need, what are you aiming for?”.
It’s even more important for everyone to be able to identify what we truly need, instead of what we can offer, this makes for a better journey for everyone. And this is why our personalized approach towards group fitness has proven to be successful and sustainable for long term health & fitness.
— Coach D (Director & Head Coach)