How We Train
The
Programs
Every class at F13 is coached, every week builds on the last, and every session has a reason. Here's how the programming is structured.
Three Versions. One Method.
Choose Your Class
Every F13 class runs the 4S's method — but we offer three formats depending on your focus.
Strength Focus
FitFocus
Barbell-driven and strength-first. FitFocus is built around compound lifts — squats, presses, pulls — with conditioning as a supporting element. If getting stronger is the goal, this is your class.
Conditioning Focus
Hybrid FitFocus
Built for athletes who want to move, sweat, and build real-world capacity. Hybrid FitFocus leans on odd objects — kettlebells, medballs, sleds — with conditioning as the centerpiece. The ideal structure for HYROX training or anyone chasing endurance alongside strength.
Competition Focus
Competitor Focus
Designed for athletes training to step on a platform, enter a competition, or peak for an event. Programming is periodized around competition timelines — building a base, pushing intensity, and tapering on purpose. If you're preparing to compete, this is where you train.
For Athletes
Sport Performance
Programmed specifically for athletes — not general fitness. Every session is built around speed, strength, and what your sport actually demands.
Offseason
Sport Performance
Up to 4x / week
Four days a week, small group, every session programmed with a purpose. The athletes who come through here show up to their next season faster, stronger, and ahead of the kids who spent their offseason doing nothing. This is where that gap gets built.
During The Season
In-Season Training
Up to 2x / week
Two sessions a week, programmed around your schedule and your sport. Nothing that's going to beat you up before a game, but enough to keep your speed, strength, and explosiveness where they need to be. Our athletes notice the difference from what they were getting at school pretty quickly.
Speed
Sprint mechanics, acceleration, and first-step quickness built into every block
Strength
Force production that translates to the field, court, or ice — not just the rack
Explosiveness
Plyometric and power work programmed at the right time in the training cycle
Durability
Injury prevention is built in, not bolted on — so athletes stay on the field
The F13 Training Method
The Four S's
Every F13 session is built around four principles — not just to work you hard, but to build a body that actually performs in real life.
S
Get stronger. Feel it everywhere.
Strength
Every session is built to make you measurably stronger over time. We use progressive overload, smart programming, and the right equipment to ensure you're not just working hard — you're actually getting somewhere. Strength built here carries over to everything: sports, work, life.
S
A strong foundation prevents everything.
Stability
Most injuries happen when strength outpaces control. We train your core, joints, and posterior chain to move with stability under load — so you stay healthy, train consistently, and build a body that holds up long-term. This is the work most gyms skip.
S
Move well. Then move heavy.
Skill
Technique isn't a beginner thing — it's everything. We coach the movements that matter: squats, pulls, presses, carries. You'll learn to move with precision at lower intensity before adding load, so your form improves alongside your fitness rather than breaking down under it.
S
Conditioning with a purpose.
Sweat
F13 conditioning isn't random cardio — it's targeted. Each session is designed to train specific energy systems, improve your capacity under fatigue, and build the kind of engine that makes everything else easier. You'll leave spent, but never wrecked without reason.
How It Works
Programming
Philosophy
F13 programming isn't built week to week. Every training block has a direction — accumulation, intensification, or peaking — and each week advances that arc. You're not just working hard, you're building toward something.
Classes are small on purpose. Coaches know your movement patterns, your strengths, and where you tend to break down. That context makes every cue and every modification actually relevant to you.
The goal is simple: every time you show up, the session has a reason. Every lift, every set, every conditioning piece. Nothing is filler.
Structure
Periodized blocks that build on each other, not random daily workouts
Coaching
Every class is led by a coach who knows your name and your movement
Progression
Each week advances the block — load, volume, or intensity increases intentionally
Recovery
Deload weeks are programmed in. Not an afterthought — part of the plan
Try A Free Class
Come in, train with the coaches, see the space. No obligation, no pitch on the way out.
Get In Touch
Contact Us
Questions about programming, memberships, or sport performance? We'll get back to you within one business day.