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CLASSES / Strength & Conditioning
CrossFit Q7
CrossFit has a wide appeal, as it utilizes real-life activities and movements to increase strength
through repetition, weight training, and flexibility improvements. CrossFit is also valuable for
bodybuilding, as it often focuses on abdominal core and lower back strength.
By designing our CrossFit programs after everyday activities, we hone some of the most commonly
used and easily injured muscles, effectively boosting your overall health and wellness in a controlled and
targeted way. We’ll design your specific program based on your physical needs, previous injuries, perceived
weaknesses, and fitness goals to deliver the best possible results.
CLASSES / Strength & Conditioning
Hard 'Core' (Abs)
Have you always wanted to sculpt a solid and impressive six-pack? Whether you want to get leaner, more defined abs to look better with your shirt off, or you goal is a solid and stable core for stronger and faster performances on the pitch, in the ring, or at the track, train with us so you can start to sculpt a stomach that looks like it’s carved out of stone.
CLASSES / Strength & Conditioning
HIIT, or high-intensity interval training, is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time. “A high-intensity workout increases the body’s need for oxygen during the effort and creates an oxygen shortage, causing your body to ask for more oxygen during recovery,” says Eric Salvador, NASM, NSCA, head instructor at The Fhitting Room in New York City.  “This afterburn effect is referred to as excess post-exercise oxygen consumption (EPOC) and is the reason why intense exercise will help burn more fat and calories than regular aerobic and steady-state workouts.”
CLASSES / Strength & Conditioning
With thousands of years of history and millions of practitioners in every corner of the glob, Yoga is a highly
respected form of physical and mental discipline from India. This holistic, low-impact physical art focuses on
breathing, movement, relaxation, and meditation to improve the mind, body, and spirit.
People pursue yoga practice for many different reasons: increasing strength, building muscle tone, physical
rehabilitation, stress relief, flexibility improvement, spiritual enlightenment, and many others. Whatever your
reason may be, our yogis are trained in multiple yoga disciplines and can help you achieve all of your yogic
CLASSES / Strength & Conditioning
Training for Warriors
Whether you are looking to raise your personal performance as a combat athlete or simply lose fat and build
muscle, training for warriors is a carefully designed program that was originally used for top combat athletes.
However, the physical requirements and philosophy also represent a modifiable system for highly effective
workouts and improved self-esteem. This training system is used all around the world by professionals and
amateurs alike, as it delivers improved strength and endurance, speed training, resistance training, nutritional
guidance, and a positive motivational approach.
Our certified Training for Warriors team deeply understands the 12 guiding principles of the TFW system and
can help you unleash your own inner warrior while delivering measurable, impressive results.