Group training
Every class on the timetable is coached and capped at eight people. You work a shared template with your own loads. Bookings close when the eighth place is taken; we do not add a ninth mat.
Strength hour
Small-group strength is a fifty-five minute coached hour, not an open gym with music. The template names a primary pattern, a secondary pattern and accessories. Loads are individual. Regressions are individual. The cap of eight exists so a cue can still be heard and so a first-timer who has moved on from Barbell Foundations is not lost in a crowd. You book a seat on the timetable. If you have never used a barbell, start in Foundations or 1:1 rather than this class on a heavy lower-body day. Indoor shoes, a bottle, and any brace you already use. Towels sit at the desk.
The classes
A rotating lower- and upper-body template with a barbell or dumbbell primary, then two accessories. Rest is written. The circuit is not a race around the room. It suits people who already own squat, hinge and press and want a fixed evening slot after work in River Valley. Density stays moderate in humid weeks so the last station is still a lift, not a collapse.
Rower, air bike, sled and mixed bodyweight pieces with a cap on density. We scale the work before we scale the ego. This class is the usual second stimulus beside a strength day, not a punishment for missed lifts. If the screen showed you need a quieter engine day, this is it. Early Bird Low-Impact is the alternative if jumping or heavy axial load is off the table.
Teaching for squat, hinge, press and pull. Bars stay light until positions repeat. Six-week blocks, then a review of where you go next. Wear flat shoes; we will say if a heel lift helps your squat. You do not need to buy kit before week one. The class is not a meet cycle and it is not a competition club.
Floor work, breathing, controlled articular rotations and trunk positions you can still breathe through. The hour exists so the heavy days remain possible. It is not physiotherapy and it is not a flow class for its own sake. Desk-bound weeks in the CBD are the usual reason people keep a midday slot. Socks you can move in; shoes can come off on the mats.
Pads and bags used as conditioning. A small set of punches, simple footwork, paced rounds. There is no sparring and we do not put people in front of each other. Wraps are at the desk. If a neck, shoulder or hand issue is in play, tell us before you book so we can keep you on a lighter bag or move you to low-impact.
A morning class without jumping and without heavy axial load. Rower, air bike, floor strength and sled work at a pace that respects a joint a clinician has limited. It is also the right hour if you simply want work before the office without a barbell on your back. Same cap of eight. Same indoor shoes. Same six-hour cancel rule.
Diary
Times follow the studio clock. Sunday hours are shorter, so evening classes do not run. Saturday closes at 19:00, so 19:45 is a weekday slot only.
| Day | 06:30 | 07:30 | 12:15 | 18:30 | 19:45 |
|---|---|---|---|---|---|
| Monday | Early Bird Low-Impact | Strength Circuit | Mobility & Core | Strength Circuit | Conditioning Intervals |
| Tuesday | Barbell Foundations | Conditioning Intervals | Strength Circuit | Boxing Conditioning | Mobility & Core |
| Wednesday | Early Bird Low-Impact | Strength Circuit | Mobility & Core | Barbell Foundations | Conditioning Intervals |
| Thursday | Strength Circuit | Boxing Conditioning | Barbell Foundations | Strength Circuit | Mobility & Core |
| Friday | Early Bird Low-Impact | Conditioning Intervals | Mobility & Core | Strength Circuit | Boxing Conditioning |
| Saturday | — | Barbell Foundations | Strength Circuit | Conditioning Intervals | — |
| Sunday | — | 08:30 Early Bird* | Mobility & Core | — | — |
Sunday is 08:00–17:00, so 06:30 and evening classes do not run. The three Sunday hours are 08:30 Early Bird Low-Impact, 10:00 Strength Circuit and 12:15 Mobility & Core. Book 08:30 and 10:00 in the same app as the rest of the table.
Booking
Classes are booked in the studio app or at the desk. The eighth place closes the list. Cancel at least six hours ahead if you cannot attend so the seat can reopen. Inside six hours the class is counted as used, except when we can fill it from a wait list. Arrive five minutes early. If you are more than ten minutes late we may refuse the class so the warm-up is not rewritten around a late arrival. Drop-in, ten-class packs and monthly unlimited are listed on the pricing page.
Kit
Indoor training shoes, clothing you can hinge and press in, and a bottle. Hair tied back for boxing. Wraps are at the desk. Towels are at the desk; you may bring your own. Leave outdoor shoes in the locker area. We provide mats. You do not need to buy a belt, a pair of lifting shoes or gloves before the first class. If a clinician has given you a brace, bring it and tell the coach before the warm-up starts.
New people start with a movement screen so we know which class to put you in. Write through the form and we will offer a screen hour plus a first class on the timetable.