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cycles & intensives


functional bodybuilding

this 8 week cycle combines classic strength lifts with corrective bodybuilding movements to balance out assymetries, correct movement patterns, and add lean muscle mass. Shorter, potent conditioning pieces make this the ultimate intro to intensity, or the ultimate break from classes.


These classes run in 8 week waves and require no prerequisite fitness. 

This class fills aesthetic and performance goals.


starting strength

this is an 8-week cycle that makes use of the Starting Strength method. For individuals looking to build strength and/or size, the most efficient way to accomplish this goal is through a linear progression barbell strength training program (adding additional weight to the bar every day you train)


using this method. Even if you have a history of strength training, if you haven’t used (and exhausted) a linear progression program, you still have novice (beginner) strength gains waiting to be gained.


strongman 101

This 8-week long course is an introduction to the discipline of the sport of Strongman. This is old school, folks. Think kegs, yokes, tires, atlas stones, chains, and a whole lot of fun!

Poorly named, “Strongman” isn’t just for men, nor is it just for the strongest people out there. This program, like our crossfit program, is fully scalable. There’s no requisite strength or fitness level to participate.



these 12 week cycles combines steady state and mixed modal aerobic workouts designed to build a more robust engine and makes ahtletes more durable to wear.


This program builds the aerobic base for which all fitness is built on.

increase your engine, get ready for the season, or just get shredded with these long, sweaty workouts.


nutrition reset

these cycles educate and allow athletes to build a better relationship with the food that they eat. leading to more sustainable, healthier eating habits.


the program highlights on eating for both performance and aesthetic goals. 

contact coach ruth massman for more details on upcoming challenges and cycles.

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