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The NITTY GRITTY.
Are you coachable? make sure before joining.
LIFT is offered in 6-9 week intensive blocks
After each 6-9 week intensive block, there is an "off" week with limited or no coaching hours to give your body & mind a break before diving into the next program. These are typically planned around the holidays. The barbell club will be open to anyone with pin pad access during the off weeks
There are 3 separate workouts each phase - Day 1, Day 2, Day 3.
(for intro to lift there is a 3-hour class to prepare new members for success)
You will commit to 3 sessions per week
We understand "life" will undoubtedly come up, but it's important you can be here regularly in order to gain the most out of your coaching experience
LIFT is for women (18+)
Empowered is for women ~55+
These sessions are not open to the public or drop-ins
there are limited spaces in each session so everyone receives
the best experience possible
You do not need to choose the same time slot for each day or even each week, but you must pick your initial time slots. Once enrolled in LIFT you will have the ability to reschedule your session times in the case of schedule conflicts
We track the finite details to guarantee your progress
Weights, reps, sets amongst other variables
You will receive all the workouts via google sheets.
You can access your workouts from anywhere so you can complete your program regardless of travel or other schedule conflicts
24/7 pin pad access
Complimentary 24/7 access is provided during your Intro to LIFT phase; LIFT/Empowered member or 1-1 coaching client.
Access is not offered to the general public.
Limited Spaces Keep groups small
Each group session has limited spots to ensure everyone is able to get the most from the group coaching sessions.
No year-long contracts required
To produce real results, plan to be here long term but you're only required to commit to a 6-9 week block at a time
kinstretch
Kinstretch is FRC applied to a group setting and can only be taught by licensed, qualified practitioners. Similar to FRC, it is adaptable to meet the needs of the individual, but rather being programmed specifically for the needs of one person as seen in an FRC (1-1) session, the group class is designed around a different joint(s) focus(es) each class. (i.e. We're all training hip internal rotation tonight).
Kinstretch is a great way to keep FRC principles part of your regular training regimen as well as a way to touch on some "secondary" priorities/joint focuses. Kinstretch may or may not replace your 1-1 FRC sessions over time, depending on the needs/goals of the individual. While you can attend the Kinstretch classes with no prior FRC training, you will maximize your training experience if you seek out private FRC training prior to your first class.