Question 1

PERFORM - our signature strength + conditioning session. 60 Minutes Structured Programming 13-week cycle that gives progression and clear intent behind every session. Equipment We Use: Barbells Jammer Arms Cables Dumbbells Kettlebells Medicine Balls Assault Runners Concept 2 Row, Bike, & Ski Erg Session Format: Block 01 (Movement prep) - Position reinforcement Block 02 (Strength) - Primary lifts + corrective work Block 03 (Build) - Purposeful strength volume Block 04 (Build) - Complementary patterns or accessories Block 05 (Conditioning) - Build aerobic capacity

Accepted Answer

PERFORM - our signature strength + conditioning session. 60 Minutes Structured Programming 13-week cycle that gives progression and clear intent behind every session. Equipment We Use: Barbells Jammer Arms Cables Dumbbells Kettlebells Medicine Balls Assault Runners Concept 2 Row, Bike, & Ski Erg Session Format: Block 01 (Movement prep) - Position reinforcement Block 02 (Strength) - Primary lifts + corrective work Block 03 (Build) - Purposeful strength volume Block 04 (Build) - Complementary patterns or accessories Block 05 (Conditioning) - Build aerobic capacity

Question 2

RESTORE - our guided recovery session using contrast therapy. (Cold Plunge & Sauna studio is available to members during operating hours) 45 Minutes Coach-guided cold + heat intervals Practical tools for stress regulation Breathwork Grounding Techniques Recovery Modalities: Cold Tub™ Ash Wood - 25 Person Sauna Session Format: Cold exposure Dry sauna Breathwork Short reflection Cooldown transition

Accepted Answer

RESTORE - our guided recovery session using contrast therapy. (Cold Plunge & Sauna studio is available to members during operating hours) 45 Minutes Coach-guided cold + heat intervals Practical tools for stress regulation Breathwork Grounding Techniques Recovery Modalities: Cold Tub™ Ash Wood - 25 Person Sauna Session Format: Cold exposure Dry sauna Breathwork Short reflection Cooldown transition

Question 3

FLOW - our mobility and movement session. 45 Minutes Improve range of motion Reduce tightness Support positions needed for strength training Targets areas that limit movement Equipment We Use: Foam Roller Slant Board Resistance Band Cable Machine Session Format: Dynamic warm-up Targeted mobility tied to the PERFORM cycle Static holds Pattern drills (squats, hinges, presses, pulls) Cooldown reset

Accepted Answer

FLOW - our mobility and movement session. 45 Minutes Improve range of motion Reduce tightness Support positions needed for strength training Targets areas that limit movement Equipment We Use: Foam Roller Slant Board Resistance Band Cable Machine Session Format: Dynamic warm-up Targeted mobility tied to the PERFORM cycle Static holds Pattern drills (squats, hinges, presses, pulls) Cooldown reset

Question 4

GAME DAY - our weekly conditioning session. 60 Minutes High energy Team-driven Built around effort and community Brings the week of work together Builds community and shared effort Adds variety without losing purpose A weekly anchor in the performance ecosystem Equipment We Use: Barbells Jammer Arms Cables Dumbbells Kettlebells Medicine Balls Assault Runners Concept 2 Row, Bike, & Ski Erg Session Format: Movement Prep Mixed Conditioning Efforts Cooldown

Accepted Answer

GAME DAY - our weekly conditioning session. 60 Minutes High energy Team-driven Built around effort and community Brings the week of work together Builds community and shared effort Adds variety without losing purpose A weekly anchor in the performance ecosystem Equipment We Use: Barbells Jammer Arms Cables Dumbbells Kettlebells Medicine Balls Assault Runners Concept 2 Row, Bike, & Ski Erg Session Format: Movement Prep Mixed Conditioning Efforts Cooldown

In the center of 12 South, Midtown, Belmont, and Vanderbilt.

2101 21st Ave S, Nashville, TN 37212