what is STRENGTH & RUN?
The ultimate hybrid class combining strength and cardio, blending compound lifts, targeted accessory work, and structured running intervals to deliver a complete, performance-focused workout.
You’ll build strength through your compound lifts such as deadlifts and squats, reinforce movement quality with accessory work using a mix of cables, dumbbells and kettlebells, then push your engine and speed with fast-paced treadmill intervals.
Expect to challenge both your muscular capacity and endurance.
FAQ
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What does the programming structure look like?
The programming follows a similar compound lift focus to our Strength-Only and CrossFit classes, but with:
Higher volume rep ranges
More muscular endurance work
Structured conditioning intervals
Each session is designed to help you build strength, improve work capacity, and continue progressing over time.
How many spaces are in each class?
Spaces are limited to 10 people per class to ensure quality coaching and enough space throughout the session.
What shoes should I wear?
As this is a hybrid class, we recommend wearing a shoe that feels comfortable for both:
Lifting safely
Running comfortably
You can:
Lift in runners
Run in lifting shoes
Or simply wear whatever feels best for you
You’re also more than welcome to bring two pairs of shoes and leave one pair in the cubbies outside the studio.
Do I need to be able to lift heavy?
No. You do not need to lift heavy to join these classes.
The goal is to improve:
Strength
Muscular endurance
Movement quality
We are not chasing max numbers or PRs. You can progress at your own pace while continuing to gradually improve over time.
Will form be taught if I’ve never used a barbell before?
Yes.A major focus of our strength blocks is helping you build confidence and competency with barbell movements. Our coaches will teach you how to move:
Safely
Efficiently
With proper technique
We’re here to ensure you get the most out of every movement, regardless of experience level.
Will there be more running involved?
Yes. Each day has a fresh focus across both the lifting and conditioning elements. You can expect:
Longer interval blocks
Less rest between efforts
Progressive conditioning work
A constantly evolving stimulus to improve your endurance and running capacity
What is the purpose of the accessory work?
The accessory work using:
Cables
Dumbbells
Bodyweight movements
Plyometrics
is designed to support both:
Your compound lifts
Your running performance
While it may seem like smaller or simpler work, these movements play a huge role in improving movement quality, strength balance, durability, and endurance.
