The grid

Are you ready to push your limits? The Grid is a heart-pounding, sweat-drenched, high-energy cardio blast designed to torch calories, build strength, and leave you feeling unstoppable.

In this 50-minute class, we’re cranking up the intensity with 6 explosive stations that hit every muscle group — from head to toe. Expect cardio-crushing sprints, full-body strength, plyo power, and a core burn so intense, you’ll be feeling it for days.

Each station is designed to keep you moving with minimal rest, blending explosive movements with dynamic exercises to make sure you’re constantly challenged and always moving forward. No matter your fitness level, The Grid is all about pushing your personal limits, getting sweaty, and leaving it all on the floor.

What to expect:

• Sprinting Burpees, Jumping Jacks, and Jump Squats for that heart-racing, calorie-torching cardio.

• Kettlebell Swings, Push Presses, Renegade Rows, and more — all designed to build strength while keeping the pace relentless.

• Plyometric madness with broad jumps, slams, and lateral bounds — get ready to explode.

• And of course, a core finisher that will have your abs crying for mercy.

If you're looking to break a sweat, challenge your body, and leave your comfort zone behind, The Grid is calling your name. Whether you’re here to crush a new PR, burn fat, or just have fun while getting stronger, this class will get you there.

So, are you ready to step up? The grid is waiting — let’s crush it!

Backdraft

"The Pull That Bites Back"

Welcome to BACKDRAFT — the session where your back’s built wide, your biceps get bold, and your grip strength makes grown adults cry. This isn’t your average pull day — it’s a full upper-body takeover, with a dirty mix of strength, hypertrophy, and sweat that burns in the best way.

We hit 6 deadly stations, no repeats, all heat. Expect back rows that blow up your lats, bicep supersets that’ll have you flexing in every mirror, and a finisher that torches your lungs as much as your arms.

Whether you’re chasing that V-taper or just want to feel strong AF, Backdraft delivers.

No chill. No fluff. Just the kind of pull session that leaves you pumped, dripping, and ready to cancel leg day.

Targets: Lats, traps, rhomboids, rear delts, biceps, grip

Vibe: Full send. Full sweat. Full flex.

Finish: High heart rate, high reps, and no regrets.

uppercut

"Push Beyond the Burn"

This isn’t your average upper body session. UPPERCUT is a strength-driven, shoulder-shaking, chest-crushing upper body workout designed to push every press, press harder, and leave your triceps trembling.

With six stations, each hitting different angles of the upper body push chain, you’ll move through a blend of traditional lifts and creative supersets. Expect chest presses, overhead assaults, tricep annihilators and more — all designed to carve out definition, build strength, and overload those muscles with calculated intensity.

And just when you think you’re done, we finish with a fast-paced sweat challenge to leave you breathless and burning. This is where strength meets stamina — and where the grind delivers results.

Targets: Chest, shoulders, triceps

Format: 3 working sets per station, no repeats

Intensity: High-volume, high-effort, high reward

Grit & glutes

Glute Domination. Strength Focused. Full Burn.

Welcome to your new lower body obsession. This 50-minute strength-focused session is all about building strong, sculpted glutes with a powerful bonus burn for your calves. Expect 8 challenging stations of heavy lifts, isolated burners, and active recovery that still works you. You’ll finish with a high-intensity glute finisher that will leave you crawling out with pride (and a pump).

Whether you're chasing strength, shape, or straight-up grit — this class brings the heat where it counts. All levels welcome, modification options provided, but make no mistake — this one’s designed to build.

Grit & glutes

Glute Domination. Strength Focused. Full Burn.

Welcome to your new lower body obsession. This 50-minute strength-focused session is all about building strong, sculpted glutes with a powerful bonus burn for your calves. Expect 8 challenging stations of heavy lifts, isolated burners, and active recovery that still works you. You’ll finish with a high-intensity glute finisher that will leave you crawling out with pride (and a pump).

Whether you're chasing strength, shape, or straight-up grit — this class brings the heat where it counts. All levels welcome, modification options provided, but make no mistake — this one’s designed to build.

quad-ham burn

Strength | Lower Body Focus | 50 Minutes

Quad-Ham Burn is a lower body strength training class designed to target and develop the quads and hamstrings through focused, structured movement. This class combines progressive resistance training with functional movement patterns to build strength, stability, and muscular endurance in the lower body.

Participants will rotate through timed stations incorporating compound lifts, isolation work, and unilateral exercises. Active recovery is integrated between working sets to maintain intensity and promote overall conditioning.

Expect a challenging, results-driven session that enhances leg strength, supports athletic performance, and improves lower-body mobility. Ideal for individuals looking to build power, improve muscle definition, and elevate lower body performance.

push/pull

“Push your limits. Pull your power.”

Take your strength to the next level in this high-intensity class that focuses on building muscle and raw power through targeted push and pull movements. The Push-Pull Strength & Conditioning class is designed to challenge your upper body with a combination of heavy lifting, bodyweight exercises, and explosive movements. You’ll alternate between pushing exercises (like bench presses and shoulder presses) and pulling movements (such as rows and pull-ups) to develop total upper-body strength, stability, and muscle mass.

Each session targets your chest, back, shoulders, and arms, helping you increase strength, build muscle, and improve your overall athletic performance. With a variety of exercises and equipment, you’ll develop functional strength that supports better movement, posture, and endurance in everyday life.

Whether you're looking to push your limits and build power or refine your technique, this class will push you to achieve your maximum strength potential. Get ready to challenge your muscles, increase your strength, and feel the burn.

Drop mode

Strength Unleashed

“Push. Drop. Repeat.”

Welcome to Drop Mode, the ultimate strength and endurance challenge designed to push you beyond your limits. In this high-intensity class, you’ll tackle drop sets — the key to building muscle, strength, and endurance. Starting with heavier weights, you’ll work through each station at maximum effort, progressively reducing the load to continue working at peak intensity.

With 9 strength-focused stations, you’ll target every major muscle group, from explosive lower-body moves like squats and deadlifts, to upper-body exercises such as bench presses and pull-ups, all while pushing your muscles to fatigue. After the first round, we crank up the heat with a 3-minute high-intensity cardio circuit, designed to elevate your heart rate and burn fat, before diving into another round of drop sets.

This class is all about muscle endurance, power, and functional strength, making it perfect for those looking to get stronger, more defined, and more powerful. Whether you're pushing heavy weights or dropping the load to keep going, Drop Mode will leave you feeling stronger and more accomplished with every set.

Drop the weight, not the intensity.

Powershift

Where strength meets speed—and the intensity never lets up.

Power Shift is a high-impact, high-intensity training experience that divides the room—and challenges your limits. One side is pure cardio conditioning, with explosive sprints, agility drills, and heart-pumping core work. The other side brings strength and resistance, featuring barbells, kettlebells, and dumbbells to build power, stability, and total-body strength.

Move through two rounds of 10 stations—5 cardio, 5 strength—each one designed to push a different part of your fitness. With no halfway pause, it's all about staying sharp, moving fast, and powering through.

Just when you think you're done, we finish with a partner challenge in our Buddy Battles: one works, one holds, both grind. Every class ends with a deep, focused cool-down to bring the body back down and set you up for your next win.

Power Shift is about controlled chaos, measured intensity, and performance under pressure. Shift gears. Power up. Let’s go.

Quad dominant

Target. Load. Burn.

This lower-body strength class is designed to zero in on your quads with purpose and intensity. Across 8 focused stations, you'll move through a series of strength-based exercises using barbells, dumbbells, benches, TRX, and turf space — all programmed to hit the quads from every angle. Expect controlled tempo, strategic loading, and high time-under-tension work.

Each station runs for 4:30 minutes, allowing for multiple sets and active recovery between efforts. Between sets, participants cycle through mobility and light movement drills to maintain blood flow, reduce fatigue, and keep intensity high.

We finish strong with a quad-focused bodyweight finisher that pushes endurance, grit, and total leg fatigue.

Whether you're building muscle, improving joint control, or chasing that deep burn — Quad Dominant delivers.

beastmode

Target. Load. Burn.

This lower-body strength class is designed to zero in on your quads with purpose and intensity. Across 8 focused stations, you'll move through a series of strength-based exercises using barbells, dumbbells, benches, TRX, and turf space — all programmed to hit the quads from every angle. Expect controlled tempo, strategic loading, and high time-under-tension work.

Each station runs for 4:30 minutes, allowing for multiple sets and active recovery between efforts. Between sets, participants cycle through mobility and light movement drills to maintain blood flow, reduce fatigue, and keep intensity high.

We finish strong with a quad-focused bodyweight finisher that pushes endurance, grit, and total leg fatigue.

Whether you're building muscle, improving joint control, or chasing that deep burn — Quad Dominant delivers.

glutes & hams

Target. Load. Burn.

This lower-body strength class is designed to zero in on your quads with purpose and intensity. Across 8 focused stations, you'll move through a series of strength-based exercises using barbells, dumbbells, benches, TRX, and turf space — all programmed to hit the quads from every angle. Expect controlled tempo, strategic loading, and high time-under-tension work.

Each station runs for 4:30 minutes, allowing for multiple sets and active recovery between efforts. Between sets, participants cycle through mobility and light movement drills to maintain blood flow, reduce fatigue, and keep intensity high.

We finish strong with a quad-focused bodyweight finisher that pushes endurance, grit, and total leg fatigue.

Whether you're building muscle, improving joint control, or chasing that deep burn — Quad Dominant delivers.

The lab

The Lab: Endurance Forged in Fire

A high-intensity, partner-based conditioning class inspired by HYROX (not an official HYROX session, not formatted the same). Designed to push your limits with a combination of functional movements, strategic running, and team synergy, The Lab simulates the real race-day experience. Over 55 minutes, you'll tackle power stations, endurance challenges, and running intervals—all engineered to build your strength, speed, and stamina. Perfect for anyone looking to prepare for HYROX, improve their fitness, or compete in a supportive, motivating environment. Join The Lab and ignite your engine.

cardicore zone

Turn Up the Heat. Torch Your Core. Boost Your Burn.

A fast-paced fusion of high-intensity cardio and targeted core training, this class is built to shred your midsection and spike your heart rate. Expect intervals of bodyweight and weighted ab work, cardio bursts, and functional core movements that improve posture, balance, and definition. Suitable as a standalone sweat session or the perfect add-on to a strength day.

strength mode

Elevate Strength. Elevate Performance.

StrengthMode is a high-energy, 50-minute full-body strength and conditioning class designed to push your limits and build powerful, functional fitness. Using a strategic pod-based circuit format, this class blends resistance training, functional movements, and cardio conditioning to develop muscular strength, endurance, and overall athleticism.

Participants rotate through three focused pods, each targeting key areas:

• Strength & Power

• Resistance & Core

• Cardio & Agility

Timed intervals inspired by F45-style programming (e.g., 40 seconds work, 10 seconds rest) keep intensity high and transitions efficient. Optional partner work encourages teamwork and motivation. The class starts with a dynamic warm-up and ends with a targeted cool-down to promote recovery and flexibility.

Whether your goal is to build muscle, enhance endurance, or boost your overall fitness, StrengthMode provides a challenging, balanced workout designed for all levels.

lowerbody burn

The One Where Your Legs Regret Everything (in the Best Way)

lower Body Burn is a focused 8-station workout designed to build strength and endurance in your lower body — targeting both anterior and posterior muscle groups with an emphasis on control, form, and posture.

Each station lasts 4 minutes and 30 seconds and alternates between strength-building exercises and moderate active recovery moves such as jump squats, bodyweight lunges, or light step touches. These active recovery bursts keep your body moving without pushing into high-intensity cardio, allowing you to maintain energy and focus on muscle engagement.

This class is perfect for those wanting to strengthen and tone the quads, hamstrings, glutes, and calves through a balanced, sustainable approach.

You’ll walk (or crawl) out knowing you gave your lower body the serious work it deserves.