Cossack Mastery + Push-Up Power

Unlock stronger lifts and better movement with this focused strength-plus-mobility session. This class bridges the gap between traditional strength training and joint-specific work, using two foundational movements: the Cossack Squat and the Push-Up.

You’ll follow a clear framework that targets the hips, ankles, shoulders, and wrists, helping you build mobility, end-range strength, and full-body awareness. Expect purposeful drills, progressive strength work, and technique tips that help you move with more control, power, and confidence.

When your joints move better, you move better and your strength training becomes far more effective.

This workout does not include a cool-down and stretch, but we have some great options here!

Functional Meathead Series 1

Sometimes you want strength, sometimes you want conditioning, and sometimes you want both…

In this full body workout, 30-rep squats light your legs on fire, spike your heart rate, and build mental grit — then the floor press, rows, and hamstring curls clean up all the weak links.

This is the workout for people who want to move like an athlete and look like they lift…without wasting time.

This workout does not include a cool-down and stretch, but we have some great options here!

Release & Reimagine: Moving Meditation

In this guided moving meditation, we imagine ourselves as a bound ball of yarn — each thread a layer of rules, traditions, habits, and beliefs we’ve carried over time. Through breath and gentle movement through the chakras, we begin to softly unravel those threads — not to destroy, but to create space. As the layers loosen, spaciousness unfolds, allowing room for reimagining and softer truths to emerge.

This practice is both grounding and expansive, connecting us inward to our truest selves and outward to the world around us. We close with the rain stick, a reminder of our connection to all living things — air, creatures, and each other — carrying that circle of love and spaciousness forward.

My 1st Strength Circuit

We’re pumped to introduce one of the newest faces in our SSoD Trainer lineup, Malohi!

He’s bringing the heat right out of the gate with his debut class, “My 1st Strength Circuit.” This short and sweet sweat session will have you working 40 seconds on / 20 seconds off, cycling through 6 total-body moves for 4 powerful rounds.

It’s efficient, effective, and oh-so-sweaty… just the way we like it.

Trust us… this is just the start. Welcome aboard, Coach Malohi!

This workout does not include a warm-up or cool-down, but we have some great options here!

Slow Burn Meets Power Sculpt

In just 20 minutes, you’ll fire up your glutes, quads, and hamstrings with a smart combo of long, controlled reps and quick, explosive bursts. Expect squats, lunges, and deadlifts that build strength and stamina from every angle — no fluff, all function.

This workout does not include a warm-up or cool-down, but we have some great options here!

Mobility, Core & Restore

Recharge your body in this 40-minute session that blends gentle core activation with deep, feel-good stretches. You’ll warm up just enough to loosen tight muscles, strengthen your center, and leave feeling refreshed and restored.

Keep it Simple Upper Body

Get in, get strong, and get out with this 20-minute upper body strength session designed to keep it simple and seriously effective. We’ll hit two focused blocks, each with 4 classic strength moves, repeated 4 times for max impact. No fluff, just solid work to build muscle and boost endurance. We’ll cap it off with a quick, spicy finisher to leave those arms fired up and feeling powerful. All levels welcome, bring your dumbbells and let’s go!

TRX Flex

Get ready to flex… literally and figuratively in this high-energy TRX workout with Fred. This just-over-30-minute session kicks off with a dynamic warm-up using the TRX to prep your body from head to toe, then moves into full-body strength and functional movement that Fred expertly breaks down for all levels.

You’ll push, pull, squat, and sweat with purpose, and just when you think you’re done, Fred caps it all off with his signature bicep flex (you’ve been warned 😉).

Short on time, big on impact. Come for the burn, stay for the flex.

Full Body Strength 4×4

Get ready to build strength from head to toe in this powerhouse full-body workout! You’ll move through 4 blocks of work, each packed with a strategic mix of upper and lower body movements designed to challenge your muscles and maximize efficiency. Each block is completed 4 times and finishes with a well-earned rest period as the 4th “exercise”, giving you time to recover and come back strong. We’ll finish it off with a spicy finisher to leave you sweaty, strong, and feeling unstoppable.

Legs, Legs, Legs!

It’s lower body day — and Fred came to work. This 30-minute strength-focused session loads up on powerful movements that target your glutes, quads, hamstrings, and core for a legs-for-days kind of burn. Whether you’re building strength, muscle, or just showing up for your strongest self, this class belongs in your weekly routine. Pair it with Fred’s Upper Body class and own your split.

Lyin’ & Liftin’

Ready to work without getting up? This knee-friendly workout is performed entirely while lying down, which is ideal for protecting your joints while still building strength. Grab a heavy weight (and maybe a backup if you went beast mode on the first one!), and let’s build strength from the ground up.

Total Core

Hit your abs hard and fast with Total Core with Fred! This all-bodyweight workout zeroes in on your core with a nonstop sequence that builds strength, stability, and definition — no equipment needed. Fred brings the energy and precision with moves that challenge your entire core, from upper and lower abs to obliques and deep stabilizers. Perfect as a finisher or a quick standalone burn. Press play and feel the fire!

This workout does not include a cool-down and stretch, but we have some great options here!