Group Training
Eight coached formats, 42 sessions a week and a cap on every class so the coach can actually coach. Pick what suits your goal today — and try something new tomorrow.
Not sure where to start? Every class lists its intensity and who it suits best. Coaches scale each movement on the spot, so a beginner and an experienced athlete can share the same session and both leave challenged.
All classes are included in every membership. Drop-ins are available with a Weekly Pass.
45 min · High intensity
HIIT Rush is our most popular format for a reason: it delivers a full-body conditioning session in under an hour. Work blocks of 30 to 45 seconds rotate through kettlebell swings, push-ups, box step-ups, battle ropes and sprint intervals, with short, planned rests that keep your heart rate high.
The structure changes every week so your body keeps adapting, and every movement has a scaled option. Expect to leave sweaty, energised and a little proud of yourself.
60 min · Moderate–High
Strength Lab is small-group barbell and dumbbell training built around the movements that matter: squat, hinge, press, pull and carry. Each session opens with a mobility primer and technique drills before you work up to the day’s main lift.
Loads are tracked in a simple logbook so you can see your numbers climb across a training block. Coaches correct your setup and bar path in real time — the safest way to get genuinely strong.
45 min · Moderate
Cardio Burn uses treadmills, rowers and air bikes in heart-rate zone intervals. Instead of everyone chasing the same pace, the coach prescribes efforts by zone, so each member works at the right level for their fitness.
Sessions alternate steady blocks with short surges, building the aerobic base that makes every other workout — and everyday life — feel easier.
60 min · Low intensity
Core Flow Yoga blends a slow, strength-focused flow with deep core work and guided breathing. Holds are long enough to build control, transitions are smooth enough to keep you warm, and there is always an easier variation on offer.
Members who lift heavy use it to unlock tight hips and shoulders; members who are new to exercise use it to build confidence in how their body moves.
45 min · Moderate–High
Pro Cycling is an indoor ride structured like a real training session rather than a party. Climbs, cadence drills and sprint efforts are cued by the coach and matched to your own resistance, so you control the challenge.
It is low impact on the joints, brilliant for leg endurance and a reliable way to burn serious energy in a short window.
50 min · High intensity
Box Fit teaches proper boxing fundamentals — stance, footwork, jab, cross, hooks and defence — then turns them into fast conditioning rounds on the heavy bags and pads. There is no sparring and no contact between members.
You will build coordination, shoulder endurance and core power, and discover how quickly three-minute rounds pass when you are focused on technique.
40 min · Low intensity
Mobility Reset is a guided session of joint circles, active stretching and soft-tissue work designed to undo long hours of sitting and hard training days. Each class targets two or three areas — usually hips, spine and shoulders.
It is the class coaches recommend most often, because better range of motion makes every lift safer and every run more comfortable.
50 min · Moderate
Grid Circuit is our signature functional class. Stations are laid out across the floor in a grid, and you rotate through strength, carry, sled and cardio stations in pairs. Every round mixes pushing, pulling, lifting and moving.
The pace is steady rather than frantic, which makes it a perfect bridge between strength and conditioning — and a sociable way to train.
Answers to the questions coaches hear most often from new members.
Start with Core Flow Yoga, Mobility Reset or Grid Circuit. They are paced to teach movement before speed. After your induction, your coach will suggest when to add Strength Lab or HIIT Rush.
Three to four sessions is the sweet spot for most members: two strength-focused classes, one conditioning class and one mobility session. More is not always better — recovery is when you adapt.
Yes. Classes are capped so the coach can watch everyone, so we recommend booking at the front desk or by phone. Members can book up to seven days ahead.
Comfortable training clothes, clean indoor shoes, a towel and a water bottle. For Box Fit, hand wraps are recommended; we have gloves to borrow.
Tell the coach before class starts. Most movements can be modified, and if a class is not suitable we will suggest an alternative. For ongoing conditions, please get clearance from your doctor first.
Choose any session on the timetable and we will save you a spot.
