Workouts Ranging from
Beginner to Advanced
All of our workouts are customizable to ensure your success, no matter what your current ability level is.
The infamous WOD or “workout of the day” is defined as “constantly varied, functional movements done at high intensity.” These workouts are intended to develop 10 general physical skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy.
WODs are offered Monday to Saturday with each session being one hour long. This hour includes warmup, explanation, workout time, and mobility. Some WODs have a shorter workout time and include a lower heart rate strength or skill work beforehand. Other WODs have longer workouts that can range from 20-40 minutes.
WOD classes use a variety of equipment including, but not limited to: barbells, dumbbells, kettlebells, plyo boxes, pull-up bars, jump ropes, rowing machines, Air Bikes, and more.
We follow CompTrain programming, which is a system used around the world to get people fit. We modify these workouts to match our members’ current ability levels, our available equipment, and the weather conditions of Southeast Alaska. We use an app called “SugarWOD” to track our WOD progress and preview what the workout of the day is before you step into the gym.
Functional Circuit Training
Looking for a class that is lower heart rate and moderate intensity but still want to lose weight and build lean muscle? The Functional Circuit Training class might just be up your alley.
Each class has an ever-changing circuit using all kinds of exercises ranging from full-body to isolated bodybuilding movements to core work and more. Generally, this class uses less barbell elements than the WOD and uses bodyweight movements, resistance bands, dumbbells & kettlebells, and plyometrics to get you fitter and feeling better than ever.
This class incorporates functional movements (movements one might use in everyday life) rather than bulky and often-ineffectual machines. In the Functional Circuit Training class, YOU are the machine!
Each class is one hour long and consists of a warmup and explanation before moving onto the circuit for the day. Members in this class spend an allotted time at each station (which changes from day to day) before moving onto the next station. You never get the same workout twice with this class. It’s been a hit with members who prefer lower heart rate and moderate intensity to the higher intensity of the WOD classes.
Open Gym & Cardio Loft
Not into group classes? Want to work on yourself by yourself? With our open gym option, you’re the boss. As an Open Gym member, you’ll receive a key fob which allows you access to the space 24 hours a day, 7 days a week. Want to come in at 10pm and get your sweat on? You’re able to do so with this option.
The entire gym is available for you to use. Weight racks (including six squat/bench racks), pull-up bars, dumbbells, kettlebells, rowers, Echo bikes, mobility tools and more are available downstairs. The downstairs is available to open gym members unless there is a full class happening, in which case you may still go upstairs to the Cardio Loft.
The upstairs Cardio Loft is available to open gym members even when there is a class happening downstairs. The Cardio Loft has two curved manual treadmills, two Peloton spin bikes (w/ included classes), a Concept 2 SkiErg, a GHD, a Pilates reformer, a lat pulldown machine, and a cable pulley system.
Want access to classes AND open gym? It’s just $20 more to add an open gym membership to your class-going rate.