PROGRAM 02 · $249 · 4 WEEKS
Foundations
Every new lifter starts here. Four weeks, twice a week, tiny groups: a movement screen, then barbell basics until squat, hinge, press, and pull are yours for life.
For complete beginners, people coming back after years away, and anyone who learned to lift from a 2014 YouTube video and suspects the video was wrong.
How it runs
Nobody's born knowing how to deadlift, and — controversial opinion — nobody learns it in a 25-person class either. Foundations is four weeks, eight sessions, four people max. Session one is a movement screen: we watch you squat, hinge, reach, and carry, and we find out what your ankles, hips, and history are working with. No judgment. We've screened marathoners who couldn't touch their toes and brand-new lifters who moved like gymnasts.
Then we build. Weeks one and two: goblet squats, hinge patterns, presses with the empty bar or less — whatever lets you move well and still feel worked. Weeks three and four: the barbell, loaded conservatively, technique first. By the last session you'll perform every main lift with a coach's sign-off and numbers that seed your first 8-week block.
Graduates roll straight into Small-Group Strength with the awkward part already behind them. You'll walk into your first group class knowing the lifts, the lingo, and half the people — because two of them did Foundations with you.
What you get
- 8 coached sessions over 4 weeks — twice a week, 60 minutes
- Groups of 4 max — half the size of our regular cap
- Full movement screen in session one, retest in session eight
- Squat, hinge, press, pull — taught from zero, no assumptions
- Starting loads calculated for your first full training block
- Mobility homework that takes ten minutes, not a lifestyle
- $50 credit toward your first month of Small-Group Strength
Foundations: asked and answered
I'm really out of shape. Should I 'get in shape first'?
Please don't. That's like cleaning the house before the cleaner comes. Foundations exists precisely for where you are right now — we scale every movement to your current body, not the body you think you're supposed to show up with. The only prerequisite is walking in the door.
I lifted in college. Can I skip Foundations?
Maybe! Book a free movement screen and show us. If your lifts are sound, you go straight into the group and we'll just calibrate your starting loads. If there's rust — there's usually a little — we'll tell you straight and you can knock it off in two weeks instead of four.
What if I miss a session?
Life happens — we run multiple Foundations cohorts a week, so you make it up in another slot the same week. The four weeks flex around a work trip; they just can't flex around never coming. That part's on you.
Stack it with
Small-Group Strength
$189/MO · UNLIMITED
The main event. Barbell strength training in a group capped at eight, programmed in 8-week blocks, with a coac…
1-on-1 Coaching
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One coach, one athlete, one goal. Fully individual programming and a standing appointment that makes skipping …
Nutrition Coaching
FROM $99/MO
Habits, not meal-prep prison. A monthly plan built around food you already like, a weekly check-in, and zero p…
The first week is free. The excuses are on you.
Seven days, unlimited classes, a movement screen with a real coach, and not a single sales call. Worst case, you learn to deadlift.