CrossFit is like no other workout you’ve ever experienced. The easiest way to describe it is as a strength and conditioning program that is constantly varied with high intensity and functional movements.

Classes are about an hour in duration and led start to finish by one of our certified CrossFit Level 1 Trainers. Our CrossFit classes are small and you will receive a lot of one-on-one instruction from the coach. Classes follow this general format:

– Dynamic warm up/stretching
– Skill work – we work a skill/movement that is frequently performed in workouts like muscle ups and handstand pushups
– Strength work – squats, deadlifts, bench press, etc.
– “MetCon” (metabolic conditioning), commonly known as the WOD – Workout of the Day
– Cool down – stretching and mobility work utilizing bands, foam rollers and lacrosse balls

The workout will be posted daily on our blog and on the whiteboard at the gym. We do everything as a group and the coaches lead you through the class with specific instruction and breakdown of any technical or unfamiliar movements. The MetCons can be as quick as five minutes or up to 30 or 40 minutes in duration but are intense and demand all-out effort. Performance is recorded by posting your time or score on the whiteboard to encourage friendly competition and to allow our athletes to track their progress. We foster a team mentality and often partner up for workouts and always cheer each other on. You will be supported whether you’re the first or last to finish.

Circuit Training

Our circuit training classes feature a blend of interval and cross training in order to increase not only your strength but also your endurance. We integrate functional movements into all of our programming that help you move, perform and feel better in your everyday life.

Classes are around one-hour in duration begin with a warm-up that involves cardio and dynamic stretching to prepare your body for the workout. We then move into practicing specific skills or doing core strengthening before getting to the day’s circuit workout. The circuits usually range from 15-30 minutes. Classes finish with stretching and mobility work.

The workouts vary from day-to-day to keep you constantly challenged. You can expect to work with a variety of equipment including kettlebells, ropes, sleds, dumbbells, Bosu trainers and your own body weight. The exercises and movements you will perform focus on plyometrics, agility, speed, balance, strength and core work to name a few. No matter your sport or activity of choice, you can be sure that participating in our circuit training classes will enhance your performance.


Indoor cycling is a great way to get in a killer cardio workout and burn a ton of calories. Your instructor will take you through a 50-minute class that will simulate hill climbing, sprints, races and more. Metro is proud to provide top-of-the-line spin bikes along with great instructors who will keep you motivated with challenging rides and fun music.

Classes take place in the main gym area. Bring water, a towel and be ready to sweat!


We offer two unique styles of yoga to meet the needs of a broad range of athletes.

Power Yoga
This 60 minute class focuses on linking movement and breathe as you perform postures that will provide a deep stretch while challenging you cardiovascularly. This class will also focus on developing core strength and balance.

Long, Slow, Deep Stretch Yoga
This restorative class focuses on deep stretch and relaxation. You’ll warm up with a gentle flow and then come to the floor for extended holds in seated positions. We use props like straps and blocks and hands-on assists to help you get deeper into the postures. This is the perfect compliment to your regular workouts and a great way to wind down and stretch out.