WITNESS THE FITNESS
THE SQUAD
SQUAD CLASSES
Group Training
*Booking through our app is required
ROW IT
30 minutes
A killer 30 minutes rowing class full of intense conditioning and energy. The ultimate cardio workout with high intensity interval training, developed for cardio, strength and endurance. Combines rowing intervals and exercises on the row machine. This workout will push you to your mental and physical limits.
*This class is suitable for all levels of fitness.
POWERHOUSE
#BADASS
45 minutes
Strength class weigh-based to firm and define your body. Lift kettlebells, barbells and plates and work hard. Combined with #BadAss, an express class to keep your glutes and legs in shape.
*This class is suitable for all levels of fitness.
VO2
#LEANABS
55 minutes
Cardio to burn calories and boost your metabolism. High energy class based on body-weight, designed to challenge your speed and stamina. Get ripped and stripped. Combined with #LeanAbs, an express class focusing on core and abdominals.
*This class is suitable for all levels of fitness.
GLUTES AF
60 minutes
GLUTES AF is the ultimate class focusing on glutes & legs.
Be ready to feel the pain and kick ass!
*Strictly for women
SQUAD CF
60 minutes
A powerful cross training class.
Weight lifting, gymnastics and cardio all messed up to built strong and fit people.
100% Hard Work!
*Some skills intro required.
BIKE N' BOX
50 minutes
Bike N' Box is the class to make you sweat like never before. The combination of spinning and boxing will make you feel what a cardio should be like.
Get ready to Witness The Fitness.
*This class is suitable for all levels of fitness.
FIT N' ROW
45 minutes
The ultimate full-body workout in just 45 minutes. A rowing workout mixing intervals of high intensity rowing with a varying sequence of dynamic strength exercises. Built your strength and burn fat. Enjoy the effects.
*This class is suitable for all levels of fitness.
HUSTLE
45 minutes
A combination of functional fitness and HIIT (High Intensity Interval Training). Designed to refine your whole body and build all-round athleticism.
*This class is suitable for all levels of fitness.
Home Workout
Stay Fit!
SQUAD Home Workout
26 March 2020
WARM UP
Tabata 30''-10''
-jumping jacks
-high knees
-air squats
-sit ups
then....
8' AMRAP-ladder 4,8,12,16,...
-plank hops
-step ups
*Add 4 reps each round until the 8th minute
then....
10'AMRAP
10 push ups
20 lunges (total)
10 4climbers-1burpee
20 leg raises
CLASSES SCHEDULE
Book it. Smash it!
MEMBERSHIP
Join our Squad
CORPORATE EVENTS
MAKE YOUR TEAM A SQUAD
Give back to your team by investing in their health and wellness. Get your team together on a weekend or during a bonding event and leave the rest on us. We can design classes tailored-made for your team, either that is indoor or outdoor.
*Wellness weekends can be organised too.
OPENING HOURS
Just show up!
Mon: 6:30am - 9:30pm
Tue: 6:30am - 9:30pm
Wed: 6:30am - 9:30pm
Thu: 6:30am - 9:30pm
Fri: 6:30am - 9:30pm
Sat: 8:00am - 4:00pm
Sun: closed
LOCATION
*Parking is available for SQUAD Members