strength

A lighter, more accessible version of Cross Con that combines functional strength, conditioning, and cardio in a supportive, coach-led format. Movements, loads, and intensity are adjusted to create a challenging full-body workout without the higher technical demands of the main Cross Con class.

Ideal for newer athletes, those returning to training, or anyone looking for a lower-impact or more approachable strength and conditioning workout.

No advanced barbell experience is required, and coaches will provide scaling options throughout the class.

This class is designed to help you build confidence, strength, endurance, and movement quality at your own pace.

A challenging strength and conditioning class combining functional lifts, explosive movements, and high-intensity cardio intervals. Cross Con is designed to build strength, speed, endurance, and overall athletic performance in a fast-paced, CrossFit-style format.

Expect barbell work, dynamic movements, full-body strength, and conditioning that will challenge both your power and your engine.

Best suited for intermediate to advanced athletes who are comfortable with barbell training, technical movements, and higher-intensity workouts.

Newer athletes are encouraged to build a strong foundation through our strength-based classes or speak with a coach before registering to ensure Cross Con is the right fit.

Level: Intermediate–Advanced
Location: Weight Room
Equipment: All Equipment
Youth: Not permitted

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: Beginner to Intermediate
Location: Weight Room
Equipment: All Equipment
Description:
Strength, power, and endurance training designed for youth. 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.

A coached circuit class combining TRX and strength-based movements in timed intervals—without the nonstop pace of HIIT.

Each block is completed three times, giving you time to learn the movements, activate the muscles and build intensity with every round. Longer recovery periods between blocks allow you to reset before moving on.

Fill the interval with controlled movement, or work with greater intensity and use the remaining time to rest. You choose your pace while focusing on technique, muscle engagement and quality movement.

Level: All Levels Welcome
Equipment: Varies

A strength-focused class designed to build stronger glutes and core through controlled movement, bracing and progressive resistance.

Exercises can be modified or progressed to suit your level. Add weight or reps when you’re ready, or reduce the intensity while you build control.

Expect focused training that improves strength, stability, technique and body awareness.

Level: All Levels Welcome
Location: Bootcamp Room
Equipment: Dumbbells, Kettlebells, TRX, Bands & Bodyweight

Not your traditional follow-along bootcamp. This coached, full-body strength class gives you the freedom to adjust your pace, weight and effort within each timed block.

After warming up and activating the muscles, you’ll move through focused push and pull strength work. The final block adds a short, higher-intensity challenge to build your fitness and support continued progress.

Coaches provide technique guidance, variations and feedback throughout class. Train faster or slower, lift heavier or lighter—the goal is quality movement and an effective workout that meets you where you are.

Location: Sweat Rebel Fitness

A fusion of Pilates, barre, and strength training using TRX, bands, and dumbbells.

Start with a warm-up and activation, then move through alternating Pilates/barre rounds and strength-focused blocks designed to build control, stability, and total-body strength.

It’s a great way to add resistance to your Pilates or barre routine, or to complement heavier strength training with lower-impact movement that still challenges the body.

Expect a strong, controlled workout that helps you build, lengthen, stabilize, and reset.

A fundamentals-based strength class focused on proper movement, technique, and building confidence with strength training.

Ideal for beginners through intermediate members, or anyone wanting to strengthen their foundation before progressing into more advanced classes. You’ll work with barbells and a variety of strength equipment while learning how to move safely and effectively.

Small class sizes allow coaches to provide more individual feedback, technique support, and progressions so you can build strength with confidence.

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.

A boxing-focused 45-minute workout combining technique, strength, conditioning, and core.

Start with a bike warm-up to get the body moving, then transition into light-weight shadow boxing, strength activation, and technique drills. From there, hit the bag for coached combinations and timed rounds before finishing with core and a cooldown.

Expect high energy, strong coaching, and plenty of boxing. All levels are welcome, with options to build confidence, improve technique, and work at your own pace.

Level: Beginner
Duration: 40 Minutes
Location: Bootcamp Room
Equipment: Boxing Gloves, Pads, Light Weights & Bodyweight

A beginner-focused boxing class designed to teach the fundamentals in a supportive, coached environment.

Learn proper stance, footwork, punches, defense, and simple combinations through shadow boxing, partner drills, and pad work. Coaches will break down technique, help with form, and give you time to practice each movement before building into combinations.

With a smaller class and partner-based training, you’ll get more individual coaching and hands-on practice.

No boxing experience needed — just come ready to learn, move, and build confidence.

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.