Warm up · gauge 22
Reset 30
Mobility, breathing, and one honest set of everything you are about to load. This is the class people skip, then wonder why the next one hurts.
On the floor next
Strength and conditioning · since 2019
Effort you can
see building.
The gauge on the left is not decoration. It reads the floor right now, off the same schedule feed as the ticker above, and it climbs as you go down this page. Nothing on the board opens until the gauge reaches it.
The board
Four classes, four points on the gauge
Every class sits at the intensity it actually runs at. Keep going and the gauge passes each one in turn, in the order a real week of training would put them.
Build · gauge 45
Load 45
Barbell work on a five week wave. You come back to the same four lifts every week and you add weight. That is the whole method, and it is most of the timetable.
Threshold · gauge 68
Heat 45
Intervals held right at the line where you can still talk, in three word sentences. Eight rounds, one coach counting them out loud, no screen telling you to smile.
18:30
Mon to Thu
Waitlist only
Full
Afterburn · gauge 88
Redline 20
Twenty minutes with nowhere to hide, capped at eight people so the coach can call you by name. Take it after Load, never before, and never twice in the same week.
Reading the gauge
Four zones, one number
The number is a percentage of the hardest thing we program. Same scale on the studio wall, on the board above, and on every row of the schedule.
0 to 24
Warm up
You can hold a full conversation. Joints moving, nothing loaded yet.
25 to 49
Build
Working sets. Sentences get shorter. This is where most of your week should live.
50 to 74
Threshold
Three words at a time. Held on purpose, in intervals, not for a whole class.
75 to 100
Afterburn
No talking. Capped at twenty minutes and twice a week, by program, not by preference.