Overview

we have designed our classes according the the athletic development pyramid (a.d.p.)
we focus on endurance as the base of the pyramid.
we build on this by increasing your strength levels.
we polish and hone your skills giving you the ability for high performance.

*we also offer speciality classes to complement your training and meet your specific goals and needs. scroll down for those.

Coaches

our coaches comes from a varied background of elite athletic competition, training and coaching. all have a genuine desire to promote high levels of physical fitness and teach true athletic movement. we utilize the latest in sports science research along with years of pratical experience to get you in the best shape of your life.
We want to reach a greater number of individuals in NYC than we can each see privately. We will raise the standard of group fitness in our community 1 class at a time. We program together as a team, giving you the best from each of us in every class.

Values

we believe that all people should have access to great information and instruction in the effort to better their lives and bodies through fitness.
we strive to lead people down a healthy path, and to provide great training in a fun, challenging environment.
we believe that real training athletic training happens best in a group setting, not 1 - 1.

Athletic Endurance (or metabolic FPIT)

this is our signature total body conditioning class.
it contains our WARMup, our COMPLEX, and our proprietary FORCE PRODUCTION interval training (our version of HIIT).
this is all out athletic expression.

Details

45 minutes
mobility and WARMup
COMPLEX x 2
3 rounds of FPIT intervals
caloric burn estimate: 600-700

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Strength & Conditioning

a strong body is a healthy body, and stamina is a must to stay in the game.
this class will develop your strength and conditioning, so you can go harder for longer.

Details

45 minutes
mobility and WARMup
COMPLEX x 1
(2) 3 exercise strength training Circuits
team sled/weighted carry finisher
caloric burn estimate: 600-700

Book Class

High Performance Conditioning

to be FAST you have to train FAST.
we teach you the keys to speed, and high performance.
we work all aspects of speed and power production using your bodyweight.

Details

45 minutes
mobility and WARMup
sprint prep / speed drills
speed combination
3 rounds of FPIT intervals
caloric burn estimate: 600-700

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Specialty Classes

Overview

burn up to 1,000 calories in one class.
get outside of your comfort zone.
get off the bike and treadmill.
results you want from day one.

Details

45 minutes
dynamic warm-up
10 rounds of 3 exercises: on the minute
total body conditioning and strength
bodyweight, dumbbells, sleds...always changes
caloric burn estimate: 700+

Music

rap (explicit)
if you may be offended by lyrics we suggest other classes

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Overview

Training C.A.M.P. is a high intensity cardiovascular and strength-training class based on the principles and techniques used to improve the performance of athletes.
whether your an athlete striving to get better or simply looking to get leaner and stronger, this class will take you to the next level!

Details

45 minutes
dynamic warm up
plyometrics + power / speed / agility drills
endurance + core strength

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Overview

the ultimate in glute training.
we use a mix of long duration static holds to activate your glutes and then follow-up bodyweight exercises and sled work.
your only rest will be ab work.

Details

45 minutes
mobility and WARMup
COMPLEX x 1
(2) 3 round glute/ab circuits
(2) team sled intervals
caloric burn estimate: 400-600

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Overview

not your average yoga class.
beginning with vinyasa yoga, you will explore new ways to move, strengthening and increasing body awareness.
we will work on building skills like handstands and pistol squats.

Details

60 minutes
vinyasa flow
body weight skill sequences
caloric burn estimate: 200-400

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Overview

beth lewis takes your mobility, body control, and range of motion to the next level.
kinstretch works on end-range of motion motor control and joint mobility. it’s as intense as it is effective.

Details

45 minutes
a series of joint mobilization drills
caloric burn estimate: 200-300

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Nutrition

ProMix Nutrition is the official nutrition partner of Soho Strength Lab
ProMix is a line of premium organic and non-gmo supplements formulated by registered dietitian and exercise physiologist Albert Matheny