What is Small Group Training?
Small Group Training = Personal Training ✘ Group Fitness
Small Group Personal Training (SGPT) blends the best of both personal training and group fitness. With groups of just 4-6 people, you get focused attention, customized progressions, and expert guidance to help you move better and build strength.
- ✔️ Personalized, hands-on coaching based on your goals and fitness level
- ✔️ Form-focused to maximize your progress and make sure you’re lifting safely
- ✔️ Strength, mobility, power, speed and cardio training—all in one session—so you get everything you need in less time.
- ✔️ Supportive environment with accountability and camaraderie
| Time | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| 5:15am | Small Group | Small Group | |||||
| 6:15am | Small Group | Small Group | |||||
| 8:30am | Small Group | Small Group | Heavy Glutes & Lower Body | ||||
| 6:00pm | Small Group |
*more sessions will be added as demand increases*
Mondays, Wednesdays and Fridays will be programmed out in 8 week cycles (detailed below), while Saturdays program will change each week!
The Beginner
You want a place that meets you where you are and teaches you how to lift safely and effectively. Get the guidance, support, and confidence you need to build strength the right way and for the long haul.
Community-Seeker
You're looking for your place outside of work and home. More than just a gym, this is a place to connect, grow, and be surrounded by people who care. You're joining a community that supports you in and out of the gym through community events, daily classes, and more.
Busy Professional
Your time is valuable, & you need a training plan that works around your life. Small Group Training gives you a structured, efficient workout led by expert coaches, so you can get stronger without wasting time figuring out what to do. Just show up, train smart, and get back to your day.
Parent/Grandparent
You're always taking care
of others-now it's time to take care of you. Whether you're looking to get strong, keep up with the kids in your life, or carve out time for yourself, Small Group Training provides a supportive environment where you can focus on your fitness & longevity.
Strength-Seeker
You love lifting, but you want to do it safely and effectively. Maybe you've hit a plateau, dealt with injuries, or just want more technical feedback. Small Group ensures you're progressing with smart programming while refining your form- so you can keep getting stronger for years to come.
Large Group Classes
(1 Coach:10-20 peoples)
The Bus
The most affordable way to get where you want to go. You don’t control who’s on the ride with you, and the route is set -but it’s efficient, effective, and gets you to your destination!
Small Group Training
(1 Coach:6 members max)
Carpool
You’re sharing the ride, but with fewer people and a more direct route. You may not pick your carpool buddies, but with fewer stops and more attention from the driver, the ride feels more personalized. The
experience is smoother, more adaptable, and better
suited to your needs.
Personal Training
(1-on-1)
Your Own Driver
This is your ride, on your schedule. Every detail- from the route to the speed, music, and rest stops-is tailored
just for you. It’s the most customized and focused way to reach your goals.
How Do I Sign Up?
Structured Programming Built for Progress.
The Program!
Small Group Training is designed so that you only need 2-3 sessions per week to build strength, improve movement, and get real results. Each workout hits all the essential movement qualities needed in life—so you train with purpose, not just for sweat.
Small Group Training gives us the flexibility to program with more precision—using equipment, methods, and progressive training cycles that aren’t possible in a bigger class. This means more focused coaching, better results, and training that makes sense for long-term progress.
How it works: The Structure of Your Training
Our program consists of 8 Week Training Blocks, each week designed to build on the last to ensure steady progress, improve form, master the skills and develop strength.
What does a session look like?
✘ Mobility Warmup – Preparing your body for movement and unlocking range of motion.
✘ Dynamic Movements – Activating key muscle groups for stability, balance, and heart rate increase.
✘ Power & Speed – Explosive movements to build strength, coordination, and reactivity.
✘ Main Strength Block – A focused lift that you’ll return to weekly, so you can refine technique and get stronger.
✘ Strength Accessory Block – Targeted exercises to reinforce movement patterns and work on specific muscle groups.
✘ Conditioning / Endurance – Finish strong with work that builds stamina, grit, and cardiovascular health!
FAQ
How are Small Group and Large Group different?
Large Group Training is like taking the bus—it’s a structured, high-energy workout that gets you where you need to go with a community around you. Small Group Training is more like a carpool—smaller, more personalized, and tailored to your needs with hands-on coaching. It allows us to focus on technical skills, individualized progressions, and movements that require more attention and equipment that wouldn’t be possible in a large group setting.
Can I combine Memberships?
Yes! Our new structure is designed to be flexible, allowing you to combine Small Group Personal Training with Large Group Classes to create the perfect mix for your goals and schedule.
What if I don’t have specific goals?
That’s completely fine! Whether you’re looking for general fitness, improved strength, or simply a fun and supportive environment, our programs are designed to help you build confidence and strength, even if you’re not working toward a specific objective.
How often should I train?
SGPT is designed to be done 2-3x per week with high-intention training, meaning you get everything you need without having to spend hours in the gym. Sessions follow 8-week progressive training cycles, meaning that you’re progressing each week and seeing true strength gains.
What if Small Group time slots fill up?
Don’t worry, based on demand, we will open up more small group time slots as needed.
What if I have an injury or limitations?
Our coaches go above and beyond to work with and around injuries, post-surgeries, doctor’s recommendations and pain points to make sure that you’re able to keep training. In a smaller group, we’ll be able to take note of and manage these pain points over time, and actually be able to help people get out of pain, access different ranges of motion, and truly start to move better.
What happens after I sign up?
1. Get confirmation of your membership
2. Choose your training days (schedule listed above)
3. Reserve your session time slot each week
4. Show up and train!
What do I need for training?
Wear clothes that are comfortable for you to move around in. We are a street shoe free facility, meaning all members must remove their shoes at the entrance and you can either train in socks or a clean pair of shoes. There are lockers and cubbies for you to leave your belongings during your training. Bring a refillable water bottle as we have a filtered water station (and water bottles for sale at the gym if you forget). There are 2 large bathrooms with plenty of space for you to change if needed. Bathrooms are stocked with hair ties, band aids, tampons, pads, spray deodorant, etc. for your convenience
Got Questions?
Send us a text at 646-466-4617
