Level: Beginner
Location: Weight Room
Equipment: All Equipment
Description:
The perfect intro to strength training and studio equipment. Learn form, build confidence, and progress safely.
Seasonal Format:

• Summer: Drop-in welcome

• Fall: 4-week program | 3x/week

Level: Intermediate
Location: Weight Room
Equipment: All Equipment
Description:
Build on your foundation. More intensity, faster pace, and progression toward stronger conditioning.
Note: 10 Sweat Con classes or instructor clearance required before attending Cross Con.

Level: Advanced
Location: Weight Room
Equipment: All Equipment
Description:
Loud, fast, and gritty. High-intensity cross-conditioning with advanced lifts and full-body power.

Level: All Levels
Location: Weight Room
Equipment: Barbells, Bench, Rack, Dumbbells
Description:
Focus on the big 3: Squat, Deadlift, Bench — plus accessory lifts. Train in pairs with slower pace, heavier weight, and technique-focused gains.

Level: Moderate
Age Group: 12+
Location: Weight Room
Equipment: All Equipment
Description:
Strength, power, and endurance training designed for youth 12 and older. Focus on proper form, body awareness, and building confidence with weights and functional movement patterns. Safe, coach-led, and progression-based.

Level: Custom
Location: Room of Choice
Equipment: All Equipment Based on Program Needs
Description:
Custom dryland training designed specifically for your sport team’s goals—whether it’s speed, agility, strength, conditioning, or recovery. We build the program based on your age group, season demands, and what your coach wants to see. Great for hockey, dance, volleyball, basketball, and more. Book a space, bring your team—we’ll take care of the rest.

Level: Moderate
Location: Weight/ Bootcamp Room
Equipment: Barbells, Dumbbells, Bands, TRX, Bodyweight

Description:
A strength training class designed specifically for WOMEN 40 and beyond. Build muscle, improve bone density, and support joint health through progressive resistance training and functional movement patterns. Each session combines strength, balance, and mobility work to help you move better, feel stronger, and age powerfully.

Level: Moderate
Location: Bootcamp Room
Equipment: TRX, Dumbbells, Bands, Benches, Floor Work
Description:
Classic strength split class. 3–4 rounds targeting specific muscle groups for full-body conditioning and muscle engagement.

Level: High
Location: Bootcamp Room
Equipment: TRX, Dumbbells, Bands, Benches
Description:
A more complex, higher-paced version of Rebel Flex. Intensity and strength meet conditioning in this almost HIIT-style build.

Location: Bootcamp Room - Racuet Centre
Equipment: TRX + Light Weights + Yoga Block and Resistance Bands
Description:
Balance, Posture, Control focusing on mobility, Pilates-inspired movements and pecision-based sculpting for the entire body

Level: Moderate Intensity
Location: Bootcamp Room
Equipment: TRX + Optional Dumbbells
Description:
Never used TRX before? Come early for a walkthrough!
A 1 Minute ON/ 15s OFF total-body sweat session that builds strength and endurance

Level: Moderate
Location: Varies
Equipment: Variety

Description:
A dynamic, full-body workout that blends strength, control, and flow. Begin with a 10-minute mobility-based flow to warm up and connect to your body, followed by 20 minutes of focused glute work and 20 minutes of core sculpting. Finish with a grounding 10-minute flow to restore balance and mobility.

Location Variations:

• Weight Room: Heavy weight options for strength and progression

• Bootcamp Room: Lighter weights (under 50 lb), TRX, bands, and bodyweight

• Moon Room: Bodyweight, barre, and band-focused sculpting

Level: Moderate to High
Location: Bootcamp Room
Equipment: All Equipment (DBs, KBs, TRX, Bands, Bodyweight)
Description:
Your full-body sweat session. Expect circuits, AMRAPs, EMOMs, and high-intensity intervals designed to challenge your strength, endurance, and grit. No two classes are the same—just consistent progress and serious burn. You set the pace, we bring the fire.

Level: Beginner to Moderate
Location: Bootcamp Room (varies)
Equipment: Light Weights, Bands, Bodyweight

Description:
A gentle yet energizing mid-morning class designed for older adults, beginners, or anyone looking to move with confidence and care. We focus on improving mobility, strength, balance, and coordination through low-impact, full-body exercises. Every session includes a blend of strength training, mobility flow, and core stability work — all at your own pace.

Level: High
Location: Cardio Room
Equipment: Spin Bike + Boxing Bag
Description:
A fierce fusion of cycling and bag work. 3–5 minute rounds of sweaty cardio + boxing combos.
Not feeling the bag? Choose “ride only” and freestyle your vibe.

Level: All Levels
Duration: 40 Minutes
Location: Cardio Room
Equipment: Boxing Gloves, Bags, Dumbbells, Bodyweight

Description:
Forty minutes of pure power. This high-energy boxing and strength fusion builds endurance, coordination, and confidence through timed rounds on the bag, bodyweight conditioning, and sculpt finishers.

Level: Beginner
Duration: 40 Minutes
Location: Bootcamp Room
Equipment: Gloves, Bags, Light Weights, Bodyweight

Description:
A beginner-friendly intro to boxing and strength training that focuses on technique, rhythm, and fun. Learn the foundations — proper stance, punch combinations, and controlled power

Level: Moderate–High
Location: Cardio Room
Equipment: Spin Bike
Description:
Quick and powerful rides designed to hit hard and fast. Get in, gear up, and ride strong to curated playlists.

Level: Moderate–High
Location: Cardio Room
Equipment: Spin Bike, Light Dumbbells, Mini Bands
Description:
Your sweaty, musical, and beat-driven ride fix. This ride hits endurance, rhythm, and power.

Level: High
Location: Cardio Room
Equipment: Spin Bike, Light Dumbbells, Mini Bands
Description:
Our signature ride. Long climbs, strong legs, and a heavy playlist to match your grind. Pure endurance meets pure joy.

Level: Moderate
Location: Cardio Room
Equipment: Spin Bike, Light Weights (3lb) or Resistance Band
Description:
A blend of cycling intervals and upper-body toning. Ride to the beat, then sculpt to the rhythm.

Level: High
Location: Cardio Room + Bootcamp Room
Equipment: Spin Bike, Mats, Dumbbells
Description:
Half spin, half core burner. Elevate your ride and then torch the abs.
Prefer just spin? You can opt into a freestyle ride only.

Level: Moderate
Location: Sun Room
Equipment: Mat
Description:
A heat-building Vinyasa practice focused on strength, flexibility, and breath-based movement.

Level: Low
Location: Sun Room
Equipment: Bolsters + Blocks
Description:
Slow down. Hold longer. Go deeper. A meditative class to stretch fascia and relax your nervous system

Level: Low
Location: Sun Room
Equipment: Bolsters + Blocks
Description:
Slow down. Hold longer. Go deeper. A meditative class to stretch fascia and relax your nervous system.

🔽 Restorative Yoga

Level: Low
Location: Sun Room
Equipment: Bolsters + Blankets
Description:
A calming, supported experience. Great for rest days, mental reset, and deep parasympathetic healing

Ashtanga Yoga

Level: Moderate
Location: Sun Room
Equipment: Mat
Description:
Traditional yoga flow with structure and challenge. Great for building discipline, flow, and flexibility.

Barlates

Level: Moderate
Location: Moon Room
Equipment: Barre + Full Equipment

Description:
Ballet meets Pilates in this fusion class that blends mindful control with dynamic movement. Begin with slow, intentional activation before building into powerful flow sequences and finishing “up the barre” for your final sculpt. Expect one to two pieces of equipment per class, emphasizing breath control, posture, and range of motion.

Level: Low–Moderate
Location: Moon Room
Equipment: Mat
Description:
Posture, control, core activation, and gentle strength-building for every body.

ILevel: All Levels
Location: Moon Room
Equipment: Yoga Mat, Blocks (optional)

Description:
A grounding and mindful practice that blends traditional Hatha postures with gentle flow. Amanda guides you through purposeful movement, breath awareness, and alignment-focused sequences to build balance, strength, and inner calm. Each class encourages you to move intentionally—finding both effort and ease as you connect body and mind.