Lift and Condition
The everyday class: a strength piece and a conditioning workout, coached for up to 14 people. Weekdays at 06:00, 07:00, 12:15, 17:30 and 18:30.
Length60 min
Coached classes where every movement scales to you
Lifting, conditioning and gymnastics skills in one coached hour, with a lighter or simpler version of every movement written on the board. Everyone starts with Foundations, six small group sessions that teach the lifts before the first class.
6 sessionsof Foundations before classes
14 placesin a class, with one coach
06:00first class every weekday
One workout on the board, three ways through it
Every class has one written workout, and every movement in it comes with a scaled line beside it. A box jump can become a step up, a pull up can become a ring row, and a heavy barbell can become a lighter one or a kettlebell. The coach helps each person choose a line during the warm up, so the newest member and the regular of five years finish the same workout together.
Scaling is not the lesser option. It is how a coached group keeps every member moving well, and a coach may move you up or down a line on any day, depending on how the movement looks.
- A full line, a scaled line and a beginner line for every workout
- Weights chosen with the coach, never guessed
- Pain means stop and tell the coach, every time
- Scores on the board are optional
Foundations: six sessions before your first class
Groups of four or fewer meet twice a week for three weeks. Each session runs 60 minutes with the same coach, so nobody walks into a full class without knowing the lifts.
Sessions 1 and 2: squat and hinge
Air squats, the goblet squat and the deadlift with a light bar, plus how to brace and how to set the bar down safely.
Sessions 3 and 4: press and pull
Strict press and push press, ring rows, and the first pull up progressions on bands and boxes.
Sessions 5 and 6: conditioning
Rowing and air bike technique, kettlebell swings, and how to pace a workout so the last minute still looks tidy.
Your first class
Your Foundations coach books you into a class they teach and stays close for your first workout on the floor.
Inside one class hour
Every class follows the same shape. Newcomers know what comes next, and the coach can watch every member at each stage.
| Minutes | Part | What happens |
|---|---|---|
| 0 to 5 | Briefing | The coach explains the workout, the scaled lines and the one thing to focus on today |
| 5 to 17 | Warm up | Movement preparation that rehearses the day's lifts with a dowel or an empty bar |
| 17 to 35 | Strength or skill | A lift built up over the weeks, or a gymnastics skill such as toes to bar progressions |
| 35 to 52 | Workout | The conditioning piece, usually 8 to 20 minutes, with the coach calling out pacing |
| 52 to 60 | Cool down | Easy stretching, kit back on the racks and scores on the board for anyone who wants one |
Classes on the timetable
Lift and Condition is the main class. The others sharpen one part of it, and every membership can book every class type.
Engine
Rowing, air bikes, running and carries in longer intervals, for steady breathing rather than heavy lifting. Tuesday and Thursday evenings, Saturday morning.
Length45 min
Barbell Club
Snatch and clean and jerk technique in a group of eight, with slow motion video from the coach. Open to members three months after Foundations.
Length75 min
Gymnastics Skills
Pull ups, handstand holds, rope climbs and the steps that lead to them, taught patiently on rings, bars and boxes.
Length45 min
Mobility
Slow stretching and breathing on Wednesday evening and Sunday morning, a good close to a heavy week.
Length30 min
Open Gym
Your own programme when no class is running. A coach is on the floor for questions and safety, though not coaching each person.
BookingNot needed
What is on the floor
All of it is shared and wiped down after each class. Members bring flat soled trainers, water and a towel.
- Olympic barbells
- Bumper plates
- Kettlebells, 8 to 32 kg
- Dumbbells
- Rowing machines
- Air bikes
- Ski machines
- A pull up rig
- Gymnastic rings
- Climbing ropes
- Soft plyo boxes
- Wall balls
- Sleds on a turf track
- Jump ropes
Lifting shoes, belts and wrist wraps are welcome but never required. Coaches would rather see a clean squat in flat trainers than a heavy one in new kit.
Memberships and the Foundations course
Foundations comes first for anyone new to this style of training. After it, choose how often to come; every membership includes Open Gym and every class type.
Foundations course
six sessions$149
- One coach from first session to first class
- Health questionnaire in person at session one
- Your first class booked with the same coach
Three a week
a month$119
- Any class type
- Open Gym included
- Pause for up to two months a year
Unlimited
a month$159
- Every class, every day
- A quarterly goal check with a coach
- Pause for up to two months a year
Ten class pass
ten classes$170
- For members who travel or train elsewhere
- Movement check before the first class
- Any class type
Memberships run month to month with 30 days' notice to stop. A class cancelled less than two hours before it starts counts as attended, because someone on the waitlist could have taken the place.
Heard after the cool down (example reviews)
Six Foundations sessions took the fear out of the barbell. By the first full class, the coach already knew which lines suited a stiff back and pointed them out before the warm up.
The 06:00 class is the same eight faces most mornings. The workouts change daily, the coaching cues stay consistent, and nobody cares whose name sits at the top of the board.
Back to training after a long break, with a note from my doctor. The coach scaled every line at first and only added weight once the movement looked steady.
A morning on the floor
Classes, Foundations sessions and the quieter hours of Open Gym.
Book a Foundations start
Tell us when you would like to begin and the times you can usually train. A coach answers on the next working day at the latest, offering a place in a Foundations group, a different start date or replies to your questions.
- Nothing is booked until a coach confirms
- Payment is arranged with the gym after confirmation
- Health questions are asked in person at session one
Asked on the rowing machines
Is it too intense for a beginner?
Every workout is scaled to the person doing it, and Foundations teaches each movement before you meet it in a class. Coaches would rather you finish with good form than race the clock. Rest whenever you need to; nobody times your breaks.
What about injuries, pregnancy or a heart condition?
Speak to a doctor before starting if you are pregnant, recovering from an operation, living with a heart condition or raised blood pressure, nursing an injury that has not healed, or simply unsure. Bring what they said to your first session. The coaches give no medical advice and never push past a limit a doctor has set.
What results can a member expect?
We make no promises about weight or how anyone will look, because bodies respond differently and that is not what coaching measures. Coaches track what you can do: a cleaner squat, a first unassisted pull up, a steadier row. Unlimited members go over those notes at each quarterly goal check.
Can experienced athletes skip Foundations?
Anyone who has trained in classes like these for six months or more can book a one hour movement check for $35 instead. A coach watches a squat, a deadlift, a press and a short workout, then suggests which classes suit you now.
Can visitors drop in?
Yes, if you already train this way. A drop in class is $25 and needs a request at least a day ahead, so the coach can hold a place and run a quick movement check before the class starts.
What happens when a class is full?
Your name goes on the waitlist. If someone cancels, the place goes to the first name on the list, and the coach emails to confirm it.
Find the warehouse
Ring the front desk while it is staffed, or send an email and a coach writes back within one working day.
Reach the coaches
A converted warehouse unit in the riverside business park, with parking for twenty cars
Staffed hours
| Monday to Friday | 06:00 to 21:00 |
| Saturday | 08:00 to 13:00 |
| Sunday (Open Gym) | 09:00 to 12:00 |
Watch a class first
Thinking about joining? Sit on the bench by the door and watch the 18:30 class, then ask the coach on duty anything you like.
Ask to watch