All of our classes are LIVE and in real time with one of our coaches present to lead the workout. We hand-craft every workout to ensure we are targeting different muscle groups each day so you get a fully balanced, whole body workout by the end of each week. This allows us to maximize the effectiveness of our workouts and be present and in the moment with you to motivate and cheer you on!

**Going to miss a class? We always provide a written copy of our workouts and we send out new recordings every week**

Everybody starts somewhere! We recommend you have a pair of light and moderately heavy dumbbells to start (soup cans and laundry detergent jugs work too!). On occasion we will use resistance bands, kettlebells and stability balls but will always provide modified moves for those without.

You have to start somewhere! We invite ALL FITNESS LEVELS to join and encourage you to go at your own pace, modify your weight and reps and take breaks when you need them! It isn’t a sprint, it’s a marathon!

Everyone needs modifications from time to time, whether it be due to an injury, health matter or your body is just telling you to scale it back that day! When we explain and demonstrate the workouts we always provide modifications for you.

A bit of this and a bit of that! We all come from a CrossFit background so naturally we love to LIFT and we love incorporating strength training in every workout. We also love taking the time to explain how to execute your lifts correctly to avoid injury.

You’ll also see cardio, HIIT, pilates, booty burning moves, core crushers and so much more! We also incorporate a monthly challenge into every WOD. Some months it might be push-ups and some months it might be a daily 3 minute plank challenge!

Just show up! Once you become a GDF member, you will receive a daily email that will provide you with the next day’s schedule, the workouts we’ll be doing and the link to join the classes! This way you can print off or write down the workout in advance (we recommend you do this so that it’s easy to follow along!). There’s no class size limits so you do not need to save a spot, but don’t worry, we are still here to hold you accountable!

WORKOUT OF THE DAY CLASSES

Monday, Tuesday, Wednesday, Friday at 6:00am

Saturday at 8:00am

Monday and Wednesday at 6:30pm

SPIN CLASS

Sunday at 9:30am

Your entire household! We encourage you to invite your family to take advantage of our classes too! There’s no limit to how many classes you can each attend in any given week.