NEW at Waterfront Fitness Centre, the 12-week Progression Series is created to offer focused programs. These programs are designed to move toward a specific goal (or a few, depending on the program), in which all sessions and homework will rotate around.

PRE-REQUISITE: WF Gym Access Membership

LENGTH: 12 weeks, 1 session per week + homework (if applicable)

COST: $150

BARBELL LIFTS

(6 spots available). These programs focus on a barbell exercise per series. Over the course of 3 months, the coach will appropriately periodize the workouts and give the participants homework to optimize the strength goal of the particular lift. The first 12-week series offers 3 options: the bench press, deadlift, and clean & jerk.

New to lifting? We recommend trying the Tuesday / Friday Barbell Fundamentals class (included in the WF Premium Gym Access membership) to assess whether registering for a specific Barbell Lift is still of interest.

CALISTHENICS

(6 spots available). This program uses the best form of resistance - the body - and is ideal for those seeking to let out the inner gymnast. The first 12-week series offers 2 choices: handstand and pull-up/muscle-up progressions. Each program will start with an assessment of each participant’s starting point to ensure that proper steps are taken for improvement over the course of 3 months. The program comes with homework, for an accelerated move toward the goal. All levels welcome!

YOGA

(4 spots available). This Yoga program focuses on a mixture of flow and isometric sequences. The flow portions promote increased range of motion and mindfulness on the breath, while the holding poses will challenge one’s structural integrity.

Members who are new at Yoga are encouraged to participate in Wednesday’s Yoga class (included in the membership) to assess whether registering for the intermediate program is appropriate.

SPIN

(4 spots available). This spin program is perfect for the early riser who seeks a quick in-and-out cardiovascular challenge. The 2 x 30 minute weekly Spin sessions included in the program will be focused on speed (think high cadence or RPMs, in short time), maxing acceleration.

New to Spin? No problem: this program is easily scalable to any cycling and cardiovascular fitness level.