Strength & Conditioning Class

Build strength, add muscle mass and improve your conditioning in this 60-minute class where we apply our ‘Hard, Smart, Sustainable’ principles to deliver an intelligently designed and balanced fitness program. In this smaller group class setting you’ll not only get more personal attention, you’ll also be working out with a fun and supportive community who’s there to give you that extra encouragement when you need it!

Getting Back to Basics!

At 410 Fitness, we focus on perfecting and building strength in 6 foundational movement patterns every human uses: Squat, Hinge, Push, Pull, Carry & Crawl. We don’t need anything flashier than that! Every week, you’ll see all of these movements in both bilateral and unilateral patterns and in multiple planes.

On the conditioning side of things, you’ll find us doing workouts of mixed intensity. Sure, we train at a high intensities 1-2 times per week but we focus on accumulating volume in lower ‘Zone 2’ heart rate zones to reap all the benefits of low intensity work: improved cardiovascular endurance and long term heart health, improved recovery, better sleep, decreased resting heart rate. 410 Fitness is the last gym you’ll ever have to look for…our goal is to get you Fit for Life!

Train Hard

For optimal strength and performance, we focus on lifting moderate to heavy weights three days per week to maximize strength gains. We incorporate one to two weekly high-intensity workouts to enhance short-duration energy systems. Lastly, we add volume to safe single-joint or unilateral movements to build muscle mass safely and efficiently. Our balanced approach ensures strength, endurance, and muscle growth without burnout!

Train Smart

Hot take – we don’t think you should be laid out on the floor at the end of every workout. We believe in intensity with intention-balancing high-intensity efforts with plenty of quality low-intensity work for sustainable progress. Our training incorporates diverse tools like bands, sleds, landmines, and kettlebells to safely increase load and volume while protecting joint integrity. By training in multiple planes of movement, including lateral, rotational, and anti-rotational work, we build strength, resilience, and athleticism that carries over into our daily lives!

Train Sustainable

Get comfy with low-moderate intensity! We always incorporate 2-3 days of long Zone 2 cardio to improve our endurance, recovery, sleep and our long term heart health. These benefits have been shown to improve longevity, decrease risk of developing chronic diseases and help us stay active for life! Our training is designed to avoid overworking the same joints or movement patterns, which helps prevent burnout, decrease risk of injury and keeps you feeling great. The goal? A balanced, effective program that leaves you stronger, fitter and ready for anything life throws your way!

Strategically Varied > Constantly Varied

Random workouts lead to random results. Variance is great, but when there is no rhyme or reason to that variance other than it’s different than the day before, it leaves a lot to be desired. We deliver strategically varied programming that incorporates the 6 foundational movements in both bilateral and unilateral patterns and in various planes that have direct carryover to real life. This builds body awareness and strength in a way that doesn’t overly hammer our joints – because we want to to be able to stay active for the rest of our lives!

TAKE THE FIRST STEP

Work out with us

Click the button to book a free intro and explore if our group classes align with your fitness goals.