our small group fitness CLASSES COMBINE MoBILITY WORK, Strength TRAINING and Conditioning. EXPECT A HYBRID OF PERSONAL ATTENTION AND GROUP CAMARADERIE.

Class Types + Schedules

All The Sh*t You Need

WEDNESDAYS @ 7AM with COACH SARAH
SATURDAYS @ 10AM with COACH COHL

In our signature small group workout, expect a combination of functional strength training and mobility work. Get jacked and have strong, juicy joints at the same time.

The purpose of the mobility work is to prep for lifts while avoiding injury. It’s based on Kinstretch methodology, applied functional science and the twisted things our evil but genius minds conceive.

Mobility will be trained with the same focus and intensity as moving the heavy stuff. By mobility, we don’t mean passive stretches. We mean teaching your body to find new ranges of motion, learning to control those new ranges, and building strength within them. WTF does that mean? Exactly why you need to show up! 

Different muscle groups will be targeted at each session. 60-minute workout. Total body focus. It's literally everything you need to be doing, coached by an expert who cares deeply about your progress.

Lift Lab

MONDAYS @ 6:30PM with COACH COHL

Move the heavy stuff, correctly! This strength-focused sesh is an advanced take on our signature workout, All The Sh*t You Need. Expect intelligent programming with an emphasis on technique for heavier loads, and a psychotic level of attention to form. It's the perfect balance of personal attention and small group camaraderie. Coach Cohl will determine your readiness for leveling up to this workout. 60 mins with progressive blocks. Contact us for more info about what phase we’re in.

The Ironworks (YOUTH ATHLETES ONLY)

TUES @ 4:30PM + WED @ 4PM with COACH KEN

Designed specifically for growing athletes who want to perform at an elite level and gain an edge over their competition while minimizing the risk of overuse injuries, our program makes them stronger, faster, more powerful, and more resilient.

Expect to gain:

• Strength + Power: Age-appropriate strength progressions build explosiveness.

• Speed & Agility: Better acceleration, deceleration, change of direction, and speed through proper mechanics and neuromuscular training.

• Fast + Slow Twitch Efficiency

• Confidence + Body Awareness: Athletes who can control their bodies well perform well. Coordination, balance and overall resilience will translate any sport.

• Injury Resistance

60-minute workout. Total body focus.

Everything we do for these young athletes is based on scientific principles and research. Zero of it is just cool stuff we saw on IG and TikTok.

It encompasses critical skills and movement patterns for athletes who play baseball, lacrosse, hockey, soccer, basketball, lacrosse, volleyball, fencing and all other field & court sports.

Please note, this small group training is only for athletes age 12-16 or by coach invitation.

THE COACHES WHO LEAD OUR SMALL GROUP WORKOUTS

COHL SAUNDERS

Sports Performance Specialist + NSCA Certified Personal Trainer 

Cohl Saunders is one of our most sought-after performance coaches, training clients ranging from varsity and D1 athletes to professional adults. Forget calling them “clients,” Cohl builds loyalists who believe deeply in themselves. As an elite student athlete himself, Cohl played Division III football as a cornerback and Division II club rugby (15s and 7s) while earning his B.A. in Biology and Health & Wellness. Cohl is widely recognized for his expertise in functional mobility, speed and agility development, powerlifting, kettlebells and hypertrophy training, bringing both scientific knowledge and his own athletic experiences to his coaching. Over the last decade as a professional trainer, Cohl has created programs with a clear purpose that get his athletes to the next level, and is well loved by everyone under his guidance. Now as a new dad himself, he is more passionate than ever about developing next gen athletes! We are lucky to have him.

SARAH RANDALL

Level II Kinstretch Instructor + FRC Mobility Specialist 

Coach Sarah began her career as a yoga teacher and was drawn to Kinstretch and mobility training after navigating her own injuries. Her classes are challenging, individualized (even in a group setting) and most importantly, fun. Sarah creates a supportive space where you can deepen your mind–body connection, build resilience, and discover just how capable you truly are. No matter your body size, experience level, or mobility background, you’ll be guided to move with confidence and intention.

Ken Szekretar

With two decades of experience as a leader in the fitness industry, Ken has helped hundreds of athletes heighten performance, achieve dreams and improve their lives. His unique “Ken-ergy” style and holistic approach to coaching set him apart and keeps athletes coming back to him for the long haul.

Through proper nutrition and highly customized programming, Ken meets his clients where they are, and helps them reach new levels of fitness and confidence. He's been sought out by many media channels for his expertise in the field, particularly in triathlon/multi-sport, including the New York Times, Men's Journal and Well & Good. Ken stays ahead of trends and is constantly expanding his knowledge base of innovations and methodologies to best serve his athletes. 

Now raising two young athletes of his own, Ken’s on a mission to help developing talent understand the importance of movement quality and technique over adding weight to the bar. His special sauce is that he cares deeply about his athletes’ goals and dreams, and gets them where they want to be.

• USAT Level 1 Triathlon Coach

• ACE and NASM Certified Personal Trainer

• ACE Certified Fitness Nutrition Specialist

• UESCA Certified Running Coach

• NASM Performance Enhancement Specialist

• ACE Sports Conditioning Specialist

• ACE Senior Fitness Specialist

• ACE Youth Fitness Specialist