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Programs written on paper

Training

Every program starts with an intake. We watch you squat, hinge, press, carry, and get off the floor. Then we write an eight-week block on a paper card, with loads you can find again on a dark morning. At the end of the block we reassess the same five patterns, keep what is working, and change what is stalling. A PDF copy is optional; the card in your hand is the one we coach from.

Most people train with us in the room. A smaller number follow a written program in another gym and send video once a month. Both start the same way: ninety minutes, honest notes, and a first block that fits the week you actually have, including ferries, school pickup, and winter mornings on the Island.

Strength work with light dumbbells
A shared pattern, different loads

Intake & movement assessment

Who it's for. Anyone new to the room, anyone returning after a long gap, and anyone who wants the next block written from a clean start. If you already have a physiotherapist, bring their notes.

What happens. We talk for a few minutes about sleep, work, stairs, and pain. Then we move: a squat to a depth you own, a hinge with a dowel or a kettlebell, a press with a very small load, a carry down the room, and a get-up from the floor. We write the first eight weeks before you leave and explain how the four-week check-in works.

How long. 90 minutes.

Price. CAD 95. Credited to your first pack if you book that pack within 30 days.

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A conversation around the table
The first hour includes a table conversation

One-to-one coaching

Who it's for. People who want the whole hour, people with a joint that still needs watching, and people who learn faster without a class around them.

What happens. You arrive, we look at last week’s card, and we decide the main lift in the first two minutes. Warm-up is short. The session is one main lift, two accessory pairs, and notes before you walk out. We change the plan in the room if the warm-up tells us the original number was proud.

How long. 55 minutes.

Price. CAD 125 for a single session, CAD 1,150 for ten.

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Floor work during a session
Quiet work on one pattern

Semi-private trio

Who it's for. Two or three people who want coaching without a full class. Partners, friends, or three people who simply booked the same hour all work. The cap is three. We will not add a fourth.

What happens. Each person has their own card. The warm-up can be shared; the loads are not. You will rest while someone else lifts, which is useful. We still watch every bar path. If one person needs a stance change, the others keep their own work.

How long: 55 minutes · max 3

Price: CAD 72 per person · CAD 520 for eight in a month

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Small-group strength

Who it's for. People who like a shared clock and a board they can read from the door. First-timers are welcome after an intake. The cap is six.

What happens. The warm-up is written before you arrive. Main lifts follow one pattern with individual loads. Accessory work is paired so the room keeps moving. We stop a set when the path tells us to. There is no leaderboard and no finishing sprint unless you ask for one.

How long. 50 minutes.

Price. CAD 38 drop-in · CAD 260 for an eight-class month.

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Small-group work on the mats
Six people is the ceiling

Written programming, trained elsewhere

Who it's for. People who already have a gym near home, on the Mainland, or in a hotel, and still want the card written here. Useful if you travel for work or live part of the week off-Island.

What happens. After an intake (in person when you can, or by video if you are away), we send an eight-week block. Each month you send video of the main lifts. We reply with written notes and book two check-in calls. The program uses equipment you actually have. We will not write a snatch day for a gym that only has dumbbells.

How long. A month of programming, reviewed once, with two calls.

Price. CAD 160 per month.

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Bright studio room with a long table
Programs start on paper, even when you train elsewhere

Back-to-lifting support

Who it's for. People returning after injury or postpartum, including those already seeing a physiotherapist. This is regular strength work with more watching, more range limits, and more writing.

What happens. We run it as one-to-one. If you would like us to speak with your physiotherapist, we will, using the email you give us. We follow their range limits and ask you to tell us about night pain, swelling, and days that felt worse after. A minimum of six sessions is what we recommend before we talk about joining a group.

How long: 55 minutes, one-to-one

Price: CAD 125 per session

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A session from start to finish

You come up the stairs or the elevator ten minutes early, change into indoor shoes, and look at the board. The warm-up is already written: usually a carry, a hip opener, and one pattern that looks like the main lift. That takes about five minutes. We watch the last rehearsal set and decide the working load before you touch the bar for real.

The main lift is three to five working sets. If it is a squat or a hinge, we stay nearby. If it is a press, we spot only when the number asks for it. Between sets you rest enough to breathe through your nose again. Accessory pairs come next: a pull with a push, or a single-leg movement with a carry. You rotate with whoever is in the room so nobody stands over a dumbbell waiting.

A finisher exists only if you want one and only if the main work was clean. It is usually a short row, an easy bike, or a farmer carry down the room. Before you leave we write what you did, what the next session should try, and any pain you mentioned. The card goes in your slot by the door. The whole visit, from shoes off to shoes on, is about an hour. You should still be able to walk to the #14 without feeling like the day has been spent.

Start with an intake

The first visit is ninety minutes. We will send a short reply with available times after you write to us. Morning slots on Tuesday and Thursday go first.

Book an intake