For people who have never trained properly, or who stopped. Most come to us thinking about health, or energy, or getting back into shape. Strength is what those run on. We teach it, one coach to two people, from your first hour.
A gym membership gives you access to equipment. An app gives you a plan and assumes you already know what a working set is.
We assume you have not done this before, and we plan the first lesson around that.
"I'll come back when I'm a bit fitter."
We hear this more than anything else. It is the reason the first lesson runs the way it does.
Every session is coached, from the first minute. You learn five patterns, in this order, at a load your coach chooses. Corrections come one at a time, and you are told why.
Sitting down and standing up with load, to full depth. Legs and hips, and the base for everything after it.
tap to see the correction"knees drifting in. again."
"there. hold that."
Bending at the hip with the back held still. This is what a deadlift is, and it is how you pick anything heavy off the floor without hurting yourself.
tap to see the correction"hips shooting up first."
"chest and hips together. good."
Pressing away from the body, in front of you and overhead. Taught separately, because the shoulder works differently in each.
tap to see the correction"elbows flaring wide."
"tuck them. now push."
Pulling toward the body, horizontally and from overhead. It balances the pushing, and most people have done the least of it.
tap to see the correction"shrugging instead of pulling."
"blades down first. now pull."
Picking something heavy up and walking with it. Grip, trunk and balance, and the pattern you use most outside the studio.
tap to see the correction"leaning to one side."
"tall spine. reset. walk."
"That's a good hinge. Now let's make it a great one."
If a flight runs late or a dinner runs long, you move the session. The programme stays the same. Notes are written after every session, so the coach who sees you next has already read what happened last time.
Monday
Lesson, primary coach
Tuesday
Client dinner ran late
Wednesday
Moved here. Second coach, notes already read
Thursday
Rest, as planned
Friday
Lesson, primary coach
A cycle is 36 lessons over roughly 105 days, on alternate days so you recover between them. It ends with a review.
Your coach teaches the first patterns at a light load, goes through your week with you, and writes down what you want out of this in your own words. It is not a test.
Load goes up as each pattern is learned well enough to take it.
Fifteen minutes with your coach at the end of the cycle. What you lifted on day one next to what you lift now. Nothing about your weight or the scan unless you ask.
More load, a wider range of lifts, and a new goal set with your coach.
One example, from a first cycle. Yours will look different.
Scroll to see a squat go from day one to day 105.
Three things before your first cycle. If anything is off, a doctor first.
Heart and metabolic markers, before we add load.
Bone density, muscle, and the fat around your organs.
Medication, blood pressure, injuries. Ten minutes.
A starting point, not a scorecard. Progress here is what you lift.
All four teach the same five patterns in the same order, from one shared programme, so if your usual coach is away, the lesson does not change.
CrossFit Level 2. Gymnastics and Olympic lifting.
Powerlifter. Competed at national level.
Under-19 India footballer. Played in the I-League.
Played in the Bangalore A-Division League for South United FC.
Two people and a coach at a time, so there is no class to keep up with. Most people here started where you are starting. About four in ten are women. Nobody is watching you from across the room.
Two options, same coaching. The second simply runs twice as long.
Your first cycle
₹66,000
Including GST · 36 lessons · about 105 days
Two cycles
₹1,18,000
Including GST · 72 lessons · about 210 days
This is not a membership you can quietly stop using. If you stop coming, someone will call and move the session. We do not measure your body to track progress; we write down what you lift.
Yes. Most people who start here have never trained before. The first lesson is taught at a light load and nobody is assessing you.
About an hour. Wear something you can move in. Two or three patterns at a light load, and a conversation about your week. You will probably be a little sore the next day, and that is all.
Sessions can be moved. Your notes are written after each one, so whichever coach sees you next knows where you left off.
That is about ₹1,830 a lesson, with a coach in front of you for all of it. Most people compare it with a gym membership. The fairer comparison is what that membership cost per visit you actually made.
Every coach here teaches the same programme, a second coach has your notes if yours is away, and there is a review at the end. If you want a coach to yourself for the whole hour, this is not that, and we will say so on the call.
One other person, at roughly the same stage as you. Always.
Lessons are strength lessons. The treadmill and bikes are there, and you can use them between lessons on your own.
We move the slot. If a time stops working, we find another one rather than letting lessons go unused.
There is no charge for the call. If we think somewhere else would suit you better, we will say so. If you would rather just ring, it is +91 82967 89707.
