Metabolic Conditioning & Hybrid Training

Focus: Cardio, Endurance & Fat Burn
Start your week with a high-energy, fast-paced session that blends weights, cardio, and functional training into a MetCon-style workout. Expect:

• HIIT-based intervals that challenge your stamina

• Strength and cardio circuits designed to build endurance

• A powerful finisher—6 minutes of core work to fire up your abs

Mad Monday Alert: Once a month, we take things up a notch. Expect an extra challenge, extra sweat, and extra energy. You’ll love it.

Upper Body Resistance-Based Circuit Training

Focus: Strength & Muscle Growth
This progressive overload-focused session is designed to build upper body strength through heavier lifts and lower reps. Key elements include:

• Compound movements that target multiple muscle groups

• Strength circuits using free weights, resistance bands, and functional equipment

• Controlled tempo training to enhance muscle activation

A must for anyone looking to sculpt, strengthen, and define their upper body.

Cardio & Conditioning

Focus: Cardiovascular Fitness, Endurance & Fat Burn
This class is a favorite for a reason—it's an unmissable workout that pushes your limits, torches calories, and leaves you feeling incredible. Expect:

• Endurance-based circuits with bikes, rowers, sled pushes, and bodyweight exercises

• Plyometric movements to develop explosive power

• A high-energy atmosphere that drives motivation

Finisher: A light stretch and breathwork session to cool down and reset.

Lower Body Strength & Core

Focus: Leg & Core Strength, Muscle Toning
This resistance-based lower body session is designed to build power, improve mobility, and strengthen your foundation. You’ll work through:

• Heavier lifts with longer duration sets (60 seconds) for drop-setting

• Functional and mobility drills to improve flexibility and prevent injuries

• Plyometric elements for enhanced lower-body endurance

Finisher: A deep stretch to improve mobility and recovery—because we don’t skip leg day.

Hybrid Strength & Conditioning

A true fusion of strength, endurance, and metabolic conditioning, this class is designed to:

• Push your limits with progressive intensity

• Build lean muscle while maximizing calorie burn

• Improve overall athleticism with dynamic movement patterns

Finisher: Core and ab work to round out a total-body sweat session.

Resistance & Cardio

Focus: Strength, Cardio & Mental Resilience
Saturday’s session is a wildcard—it combines everything in one full-body challenge:

• Resistance training for total-body strength

• Compound & isolated movements for maximum muscle activation

• Cardio intervals to elevate heart rate and endurance

The only guarantee? You’ll leave feeling strong, accomplished, and fulfilled.

Power, Endurance & Recovery

Focus: Strength, Cardio, and Mind-Body Reset
A hybrid session blending weights, cardio, and functional training, designed to challenge both power and endurance. Expect:

• Short bursts of high-power exercises (30-second intervals)

• Longer endurance rounds (90-second circuits) to build stamina

• A mindful finisher—mini meditation or breath work to reset your mind and body

The perfect way to wrap up your week and prepare for the next.

Strengthen. Lengthen. Align.

Reformer Pilates is designed to build strength, improve mobility, and enhance posture through controlled, low-impact movements. Using the best reformer machines in the industry (Allegro 2), this class challenges muscles in ways traditional weight training cannot, creating a more balanced and resilient body. These classes change daily and are programmed one month at a time to ensure you are getting the most out of the classes. 

Key benefits include:

• Core-Centric Movements that build strength from the inside out

• Low-Impact, High-Precision Training ideal for injury prevention and rehabilitation

• Improved Mobility & Posture through controlled, intentional movements

• Mind-Body Connection with focused breathing and alignment techniques

Pilates is an excellent complement to high-intensity training, helping to enhance flexibility, improve muscle control, and reduce injury risk. Whether you're an athlete, a weekend warrior, or new to fitness, Reformer Pilates provides the perfect foundation for functional movement and long-term strength.

Recharge. Restore. Recover.

True performance comes from balancing effort with recovery. XO provides a dedicated wellness zone designed to enhance recovery, reduce stress, and optimize both mental and physical well-being.

Our wellness offerings include:

• Contrast Therapy (Ice Bath & Hot Bath): Boost circulation, reduce inflammation, and improve muscle recovery

• Infrared Sauna: Detox, relax, and accelerate endurance with deep heat therapy

• Red Light Therapy: Supports muscle repair, reduces inflammation, and enhances skin health

• Guided Meditation & Breath work: Helps reset the nervous system and improve mental clarity

These treatments are essential for those looking to optimize recovery, reduce stress, and enhance overall well-being. Recovery is not an afterthought at XO—it is an essential part of long-term performance and health.