Is this CrossFit or a bootcamp?
No. Strength Lab is a strength-focused, low-impact program built for women 40+. It uses progressive overload,
joint-friendly tempos, and structured recovery—no competitive WODs or exhaustion workouts.
How does HIIT fit into the program?
Our prescription is 3 total sessions/week: either 2 Strength Lab + 1 structured Hybrid/CrossFit
or 3 Strength Lab. This adds cardiovascular benefits without spiking stress or recovery debt.
How many classes do I attend each week?
Three total sessions per week as outlined above, plus an at-home walking plan to support recovery and metabolism.
What does it cost?
Core: $156 every 4 weeks • Plus: $196 every 4 weeks.
Nutrition coaching and curated supplement packs are available as add-ons (pricing announced at enrollment).
I’m a current CrossFit/Hybrid member—how do I join?
Strength Lab is its own membership with a specific weekly prescription. You’ll enroll in Core or Plus
and follow 2 SL + 1 HIIT or 3 SL each week.
How many spots are in each class?
We cap most sessions at 10–12 to keep coaching high-touch. Missed a session? We offer make-up options within the same billing cycle when space allows.
What’s included in the E-Volt scan (Plus tier)?
Monthly body composition scans to track lean mass, fat mass, and segmental changes—so you see progress beyond the scale.
What do accountability check-ins look like (Plus tier)?
Brief coach touch-points to review training consistency, walking, recovery, and simple nutrition habits. Adjustments are made when needed to keep momentum high.
When are classes?
Target times are Mon/Wed/Fri 8:30 AM (Main Building) and Mon/Wed/Fri 6:00 PM (Front Building).
Final schedule is confirmed at enrollment based on demand.
Does Strength Lab include unlimited CrossFit/Hybrid access?
No. To protect recovery and results, your plan is limited to 3 total sessions/week within the prescription above.
Do I need medical clearance?
If you’re under medical care or have health concerns, check with your provider. We also partner with
Renew Health Wellness for optional hormone education and testing pathways.
Is it high impact? What equipment is used?
Impact is minimal. We use dumbbells, kettlebells, barbells, benches, and bodyweight movements with controlled tempos and
coach-guided progressions.
What is the at-home walking plan?
Simple Zone-2 walks that improve recovery, insulin sensitivity, and fat-burning—complementing your strength sessions without spiking cortisol.
How does billing work?
Billed every 4 weeks with a 12-week commitment. This supports progressive training cycles and measurable changes.
Can I pause or cancel?
Pauses are available for qualifying events (e.g., travel/medical) with advance notice. After your initial 12 weeks, your membership continues on a 4-week cycle until you request changes.
Can I add nutrition coaching or supplements?
Yes—nutrition coaching and curated supplement packs are available as add-ons. We’ll review options at enrollment so you can choose what fits your goals.