Winter Schedule (January 5th - March 27th)

New Schedule for March 2-27th!

Spring Schedule (April 6 - June 26th)
Register for April (Apr 6-May 1), May (May 4-29) and/or June (June 1-26)

Class Descriptions

Learn2Lift New to strength training or returning after a long break? Learn2Lift is the starting point. Over four weeks, you'll build a foundation in the fundamental movement patterns—squat, hinge, push, pull—with dedicated coaching on technique before load. Small group format means you get real feedback and leave with the confidence and skills to train safely and effectively on your own or in any class setting.

Advanced Functional Strength For those who already have a solid foundation and are ready to train harder. This class uses compound barbell and dumbbell movements with progressive loading to build genuine strength and power. Expect to be challenged, coached, and to leave feeling like you've done real work. This is structured, purposeful training—not just a tough workout.

Strength for Injury Prevention is built around the principle that the most common injuries—knees, hips, shoulders, lower back—are largely preventable with the right training. This class targets the stabilizer muscles, movement patterns, and tissue resilience that keep you out of the physio office and doing the activities you love. Ideal for anyone managing a nagging issue, recovering from injury, or simply wanting to build a more durable body.

Strength for Runners Running puts repetitive, high-impact load through your joints—and most running injuries are rooted in strength deficits, not mileage. This class addresses the specific demands of running: single-leg stability, hip strength, glute activation, and the kind of elastic power that improves both performance and injury resilience. Whether you're training for a race or just want to run pain-free, this class fills the gaps your running can't.

Strength for Mountain Bikers Mountain biking demands more from your body than most people realize—explosive power, upper body endurance, core stability, and the hip and knee strength to absorb technical terrain over hours. This class is designed around those specific demands, building the functional strength that makes you faster, more controlled, and less likely to get hurt on the trail. Train smarter off the bike so you can push harder on it.

HIIT (35 or 60 min) Includes plyometric movements and loaded exercises like kettlebell swings that build power, cardiovascular fitness, and bone density. Circuits combine cardiovascular and strength-based movements to maximize adaptation in minimum time—exactly what the science supports for long-term health and performance.

Outdoor HIIT Takes the HIIT format outside to the natural terrain around Mt Tzouhalem. Expect agility-focused work—lateral movement, reactive footwork, and terrain-based challenges that train your body to move in multiple directions, not just forward and back. The unpredictability of natural surfaces builds proprioception and coordination that indoor training simply can't replicate. Held at Seablush Playground, weather permitting.

Why HIIT?

High-intensity interval training is one of the most time-efficient ways to improve cardiovascular fitness, build and maintain muscle, and support bone density—all in 35-60 minutes. Research shows HIIT improves mitochondrial function, slows cellular aging, and produces similar fitness gains to much longer moderate-intensity workouts. The intensity is what drives the adaptation: those challenging bursts of effort signal your body to get stronger, fitter, and more resilient. Whether you're looking to boost your energy, protect your bones, or simply age with vitality, HIIT delivers results that last.

Why Lift?

Muscle is your longest-term investment in quality of life. After 30, we lose 3-8% of muscle mass per decade—and with it, the strength, metabolic health, and bone density that keep us independent and capable. Progressive resistance training is the most effective intervention we have to reverse that trajectory. It builds the functional strength that carries over to everything you do off the trail, out of the saddle, and in everyday life—and research consistently links it to reduced mortality risk, better metabolic health, and fewer injuries at every age.

Pricing

2026 HIIT:

• $10 Drop-in for Tuesday 8AM Outdoor HIIT
• $80 for 4-week memberships (1-2 classes/wk, space permitting)
• Try-it for free (must register first)

2026 Learn to Lift (2x/week on Mon AND Thurs): $200 / 4-week block

2026 Strength Sessions (1x/week Tues OR Wed): $100 / 4-week block