WANT TO TRY CLASSES LIKE THESE?

The Fred Split

It’s a 50/50 split with Fred, and you’re getting the best of both worlds.

The first 30 minutes is a fun, high-energy cycle ride, because a ride with Fred is always a good time. Then he flips the switch for 30 minutes of classic upper body and core strength work – no gimmicks, no fluff, just real, effective training that gets results.

Bring your bike and your dumbbells for this hour of cycle and strength that keeps you moving and keeps you working.

No Limits Cycle

Short and fierce, this 30 minute ride with Fred mixes intense intervals with longer hills. It gets down to the nitty gritty and leaves you feeling like you have no limits.

Fred & Olga Cardio & Strength

Fred leads straightforward strength training to get you feeling powerful and grounded, then Olga takes over with bodyweight cardio and kickboxing inspired moves to spike your heart rate.

TRX + Dumbbell Full Body Strength

Fred combines TRX straps and dumbbells for a challenging full body strength session that builds strength, control, and muscular endurance across your entire body.

HIIT the Weights

You asked for more dumbbells, Fred delivered. Heavy compound lifts pair with high energy cardio intervals for a full body burn, plus the vibes and jokes that make it seriously fun.

Let’s Grow Bro!

Fred keeps it slow, controlled, and heavy in this full body strength workout. Expect intentional tempo and long sets throughout, yes, even the push ups move at a crawl.

HIIT, Hills & Combo Moves

Nearly 60 minutes of Fred’s signature fire: power cycling and punchy hill intervals on the bike, then dynamic combo moves on the floor that test your strength, stability, and stamina.

Row with it!

Fred pairs rowing intervals with off rower strength work that hits your whole body without overloading your legs. Pull for power to build endurance, then sculpt your shoulders, chest, and arms.

Ride & Grind with Fred

Fred delivers equal parts sweat and strength in this 45 minute Spin Sculpt session, starting with heavy endurance rides and tough climbs before moving to the floor for muscle burning sculpt work.

Rhythm Ride and Climb

Fred blends the flow of riding to the beat with powerful climbs that test your strength and endurance in this 30 minute class, equal parts fun and challenging from start to finish.

Combo City

Fred’s Combo City hits a nonstop series of strength based combo moves that pack maximum impact into minimal time, keeping you moving and entertained with his just hit it and get it done style.

Business Decision

Fred calls this ride a business decision, and he means it. Sharp coaching and killer beats drive sixty minutes of full body cardio that doesn’t waste a second.