The movements in this category feed off one another and are designed to promote athleticism. The primary goal of a momentum based interval is to maintain an athletic pace that will allow for a gradual build in intensity from cycle to cycle.

Speed and Power is the number one priority of all Anaerobic themed intervals. Although this intensity is unique to each individual, this pace should not be comfortable. This is a max effort. This is your race pace.

All Durability driven intervals are mentally grueling and performed at an intentionally slower pace. Each client's ultimate challenge is to maintain proper mechanics while working through longer sustained efforts.

These movement patterns were given to us at birth. Think natural athleticism, the human ability to jump; hop, push, pull, plank and crawl are all crucial components to an athletic lifestyle. Mobility driven, this category reintroduces natural movements to the body and brings aspects of the playground back into training. Often underestimated or viewed as basic, these challenging and at times animalistic traits translate perfect into everyday life and everyday fitness.

The primary objective of this category is to move weighted objects with speed and power. In this dynamic grouping you can expect to be use a wide variety of equipment such as Medicine Balls, Kettlebells and Dumbbells to accomplish such demands. Movements in this category serve a specific purpose and are designed to deliver proven results.

In this category we cycle through movements that establish strength through motion. This often includes carrying heavy loads over long distances, so expect to be challenged. Durable, strong and stable. You will be required to maintain proper mechanics while working through demanding and even awkward positioning at times. We believe this to be a crucial component that is often overlooked in most fitness programs. 


The ability to generate force through rotation is a very important function in life and athletics. In our program, we use the distinct, compact and powerful movements that are unique to boxing to bring these elements together. While the point of impact is marked by intensity, the forceful delivery is also very fluid and graceful.

Short bursts of intense activity are combined with sustained efforts at a deliberate pace. This combination addresses a wide variety of the complex cardiovascular system. We typically use Concept2 Rowers, Concept2 Ski Ergs, UltraSlide Slide Boards, Air Resistance Bikes and wide variety of Sprints to accomplish this. This particular grouping often used to control the pace of the workout.

I Am MADabolic

(4-5x per Week / Unlimited )

The MADabolic Inc. program is this clients primary fitness routine. Off days include active rest and restorative practices such as Yoga and LSD (Long Slow Distance) style of endurance training.

Power Yogi

(2-3x per Week / 10 Sessions per Month)

Designed to give the passionate yogi more strength and power in their practice. By strengthening multiple energy system, Yogis will experience noticeable improvement in their overall fitness.

Resilient Runner

(2-3x per Week / 10 Sessions per Month)

Making strength the base of any running program will add balance and sustainability to the average road warrior's regiment. With increased strength comes quality and efficiency. Less time on the pavement means less injuries and faster recovery times.

Balanced Triathlete

(2-3x per Week / 10 Sessions per Month)

Balance and efficiency is the main objective to provide the average endurance junky. Adding strength training to a triathlete's fitness arsenal makes for a more well rounded athlete that will spend less time on the saddle, in the water, and on the road.

Competitive Athlete

(4x Per week / Unlimited)

Fitness and competition is an occupation and way of life. This athlete’s entire week revolves around training and often includes multiple sessions per day. This is an example of how a competitive athlete may apply our program to their demanding schedule.