“Don’t ask for a light load, but rather for a strong back.”
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Our functional strength classes focus on improving capacity through movements you need for not only performance and aesthetics, but also longevity. When it comes to longevity, one of the most telling physical leading indicators is posture and spine stability. To improve and maintain spine stability, the body must have the availability to activate the core and glutes while maintaining healthy posture through various movements. Shoulder and hip mobility are two important factors that will either help or hinder the body’s ability to maintain that muscular activation as it moves through those different positions. As we create mobility in the joints, we need strength to keep the body in that alignment, especially through the entire posterior chain. Assemble Functional Strength Programming indexes heavily on those concepts with each week reflecting a 1:2 push pull ratio.

We take a holistic, educated approach to programming. Why? We believe in working smarter, not harder and if we are going to put in the time and effort to workout, we expect the results to follow.

If what you’re doing isn’t producing results that YOU are seeking, you need to start asking questions.

We offer functional strength, conditioning, endurance, mindset/mental conditioning, and yoga/mobility all under one roof.

Our different class types:
Functional Strength: This class is focused solely on building strength necessary for function, performance, and aesthetic. Barbells, sandbags, dumbbells, pull ups, and core work in every class.

Maximal Effort Conditioning: We love science, data, and sports. The combination of all three is exactly where our MEC approach stems. This advanced workout using Rogue Echo Bikes, Concept 2 SkiErgs, Rowers, etc. will push you past your current limits both physically and mentally. The objective? Work as hard as your body can to help your team get to its goal as efficiently as possible. When your body starts to slow down, you rest and encourage your teammates as they take over. When it is your turn again, you find a way to push harder than the time before. It's quite the viscous, but also rewarding cycle.

The results? This style of workout is designed to improve your body composition and cardiovascular system (heart rate recovery (HRR), resting blood pressure, VO2 max) while gaining some friends along the way.

E:30 Endurance: 30 minute class without stops. You pick your pace and intensity, but we will make sure you get the most out of your workout. This upbeat, no stops class dives into the depths of mental toughness at its finest.

​Yoga: Vinyasa based with a heavy influence of exercise physiology and athletic mobility. We believe yoga really should strengthen your body, mind, and soul altogether. We encourage everyone to treat each class according to what you need, not based on what anyone else might be doing.

Mental Conditioning: Workout for the mind. We waste no time in getting to the good stuff, the real stuff, and start to revamp the mental framework.

Visit our full class schedule here.