What to expect
60 minutes of individualized training in a group setting,
taught by a coach who knows you,
supported by up to 20 fellow members
Before Class
Welcome to Project 13
First timers: Arrive 15 minutes early to meet your coach, discuss goals and any modifications you may need. Also a good chance to try out any machines or techniques that might be new to you.
During Class
FIRST: DYNAMIC WARMUP
The first few minutes of each class is our signature hip-flow sequence— an active warm up designed to mobilize your joints and get your mind and body ready for the workout.
Next: THE WORKOUT
Get ready to be active for the majority of class. Depending on your day, you’ll work in smaller groups or teams. We’ll guide you through a series of bodyweight and weighted exercises and/or machine stations.
LAST: Mobility Cooldown
Every class ends with 2-3 mobility exercises to prepare your body for your next workout and for a longer, more injury free future.
After Class
Rinse
Showers, Towels,Toiletries, locker rooms for men and women
RECOVER
FOam rollers, bands and mats available for use post and pre workout
Relax
Grab water, Chat with your trainer, and often hang with a resident dog!
Class types per week:
Our classes rotate between Conditioning, Lower, and Upper days to increase cardiovascular output and full body strength over time.
HIIT Conditioning
Cardio and core heavy workout days with heavy use of machines.
Lower Strength
Targeted lower strength and core workout using barbells, kettlebells, dumbbells and bodyweight exercises.
Upper Strength
Upper and core strength using barbells, dumbbells, kettlebells, and bodyweight exercises.
LOWER FULL BODY
Lower body circuit/HIIT and core workout using dumbbells, kettlebells, and bodyweight exercises.
UPPER FULL BODY
Upper body circuit/HIIT and core workout using dumbbells, kettlebells, and bodyweight exercises.
