Find a workout style that suits you!

Refer to our Pricing List for package options

Schedule Overview

As of April 1st, 2026

Schedule - April 1st- CrossFit Steps.png

What’s on the Schedule at STEPS

We’ve built a schedule that supports every stage of your fitness journey—whether you’re here to get stronger, move better, compete, or simply feel your best for life.

At the core of everything we do is intentional programming.

We don’t just show up and “do a workout.”

Our training follows a structured system built on:

Macro cycles → the big-picture plan over months
Meso cycles → focused training blocks with specific goals
Micro cycles → your week-to-week progression

Each class, each week, and each phase is designed to build on the last—layering strength, skill, and conditioning over time.

That means:

Some days will feel heavy
Some days will feel fast
Some days will feel like you’re just “putting in the work”

And that’s the point.

Every single session plays a role in the bigger picture.

Progress doesn’t come from one great workout—it comes from consistency within a system that works.

Trust the process. Show up. The results follow.

Here’s a breakdown of each offering and what you can expect 👇

CrossFit

General physical preparedness (being ready for anything) through structured, varied training.

Our CrossFit classes follow PRVN programming, built for long-term progress—not just random daily workouts. The goal is to improve all areas of fitness at the same time: strength, cardio, power, stamina, coordination, and skill.

Core principles:

Progressive overload (gradually increasing weight, speed or difficulty over time)
Variance (constantly changing workouts to build well-rounded fitness)
Relative intensity (working at the right level for you)
Movement quality first (before adding weight or speed)

What to expect:

Structured strength work (squats, presses, pulls)
A mix of short, medium, and longer workouts
Gymnastics skill development (pull-ups, handstands, etc.)
Repeated exposure to key movements so you improve over time

What this could look like:

A 5–6 week squat progression building strength step by step
A short 8–12 minute workout focused on power and speed
A longer 15–25 minute workout focused on steady effort
Skill work like progressing from ring rows → pull-ups

Purpose:
To build well-rounded fitness that carries over into sport, daily life, and long-term health.

CrossFit90

An extended class designed to give more time to improve technique and movement quality. Unlike a standard class, this format allows us to slow things down and spend dedicated time working on a specific skill each week - whether that’s pull-ups, double unders, handstands, or other gymnastics-based movements—using progressions and drills to help you improve. This is followed by a longer conditioning piece, where the focus shifts to sustaining effort over time rather than short bursts. The goal of CrossFit 90 is to create space for deeper progress—giving you the time to refine movements, receive more coaching, and build confidence without feeling rushed.

Times (all session run for 1 hour, except CrossFit90):

Monday: 5:00 AM, 6:00 AM, 9:00 AM, 4:30 PM, 5:30 PM, 6:30 PM

Tuesday: 5:00 AM, 6:00 AM, 9:00 AM, 4:30 PM, 5:30 PM

Wednesday: 5:00 AM, 6:00 AM, 9:00 AM, 4:30 PM, 6:30 PM

Thursday: 5:00 AM, 6:00 AM, 9:00 AM, 4:30 PM, 5:30 PM

Friday: 5:00 AM, 6:00 AM, 9:00 AM, 4:30 PM

Saturday: 9:00 AM, 9:30 AM

Sunday: CrossFit90: 8:30 AM - 9:30 AM

HYROX

Hybrid endurance training built around running and functional work.

HYROX is a standardized fitness format combining running (aerobic work) with functional movements (strength + endurance) in a repeatable structure. Training is designed to improve your ability to sustain effort across longer durations while transitioning efficiently between movements.

You do not need to compete in a HYROX race to benefit from this style of training—these sessions are highly effective for building endurance and complementing CrossFit.

Core principles:

Aerobic capacity development.
Combining running with functional movements.
Repeatable race-style efforts (performing similar work multiple times under fatigue)
Pacing and output control.
Movement efficiency.

What to expect:

Structured sessions combining running with functional stations
Moderate loads performed for higher volume or distance
Longer workout durations (typically 20–45 minutes)
Minimal rest, with a focus on continuous movement

What this could look like:

Repeated intervals of: run → ski erg → run → sled push → run → row
Circuits including farmer’s carry, sandbag lunges, wall balls, and burpee broad jumps
Continuous efforts where intensity is controlled to allow completion without excessive fatigue spikes

Purpose:
To develop a strong aerobic base, improve muscular endurance, and increase your ability to sustain consistent effort over time—enhancing both performance and recovery within your CrossFit training.

Times (all session run for 1 hour):

Monday: 7:00 AM - 8:00 AM

Wednesday: 7:00 AM - 8:00 AM

Friday: 7:00 AM - 8:00 AM

Sunday: 9:30 AM - 10:30 AM

Barbell Club

Olympic weightlifting with a focus on technique and efficiency.

Barbell Club focuses on the snatch and clean & jerk—two highly technical lifts that require timing, coordination, and precision.

Core principles:

Technique before load
Positioning (being in the right place at the right time)
Consistency through repetition
Coordination under load (moving well even when it’s heavy)

What to expect:

Breaking lifts into smaller parts
Drills and complexes (linked movements) to improve technique
Lighter weights used intentionally to build skill
Gradual increases in load over time

What this could look like:

Pauses in different parts of the lift (e.g., at the knee)
Complexes like clean + front squat + jerk
Overhead stability work
Repeating the same lift at manageable weights to refine technique

Purpose:
To improve how you move the barbell—making lifts safer, more efficient, and ultimately stronger.

Times (all session run for 1.5 hours):

Tuesday: 7:00 AM - 8:30 AM

Friday: 5:30 PM - 7:00 PM

Postpartum Training

Training adapted to support recovery after birth.

This program is designed to support women after pregnancy, with a focus on rebuilding strength and function following birth—whether vaginal or C-section.

Core principles:

Pelvic floor and core function
Breathing mechanics
Gradual progression
Individual scaling

What to expect:

Controlled strength and conditioning work
Core and stability-focused movements
Adjustments to reduce unnecessary strain
A flexible, supportive environment

What this could look like:

Lighter, controlled strength work with focus on form
Breathing work built into movements
Lower impact options where needed
The ability to pause, feed, or care for your baby at any time (babies are always welcome)

Purpose:
To rebuild strength, confidence, and connection to your body in a safe, supported way after birth.

Times (all session run for 1 hour):

Tuesday: 11:00 AM - 12:00 PM

Thursday: 11:00 AM- 12:00 PM

Open Gym

Self-directed training in a structured space.

Open Gym gives you the space and equipment to train independently, outside of a coached class.

Core principles:

Autonomy (you choose what you work on)
Individual focus
Flexibility (train how and when you want within the time)

What to expect:

Access to equipment and designated space
No structured class or coach-led session
Ability to follow your own plan

What this could look like:

Practicing skills like double unders or handstands
Rehab or accessory work
Retesting lifts
Extra strength or conditioning work

Purpose:
To give you the freedom to focus on what you need—whether that’s improving weaknesses, recovering, or building extra strength.

Times (all session run for 1 hour):

Monday: 9:00 AM, 4:30 PM

Tuesday: 9:00 AM, 4:30 PM

Wednesday: 9:00 AM, 4:30 PM

Thursday: 9:00 AM, 4:30 PM

Friday: 9:00 AM

Swim Club (Teens)

Dedicated space for youth athlete development.

This is a scheduled block for our teen swim program and is included in the timetable for clarity.

Times (all session run for 1 hour):

Tuesday: 6:30 PM

Wednesday: 5:30 PM

Thursday: 6:30 PM

Saturday: 7:30 AM

Sunday: 7:00 AM

CrossFit Kids

Building strong, capable, and confident kids.

CrossFit Kids focuses on developing movement skills in children under 14 through structured, age-appropriate training.

Core principles:

Fundamental movement development (running, jumping, squatting)
Coordination and balance
Age-appropriate strength and conditioning
Positive and engaging environment

What to expect:

Sessions built around games and movement
Gradual introduction to strength work
Movements scaled to each child

What this could look like:

Relay races and obstacle courses
Learning basic strength movements with light loads
Team-based activities that build confidence

Purpose:
To create a strong foundation for lifelong fitness, confidence, and health.

Times (all session run for 45 min):

Monday: 3:45 PM

Wednesday: 3:45 PM

Team Pliability

Mobility and recovery work to support long-term training.

This class focuses on improving flexibility and movement quality using the Pliability method.

Core principles:

Time under tension (spending time in stretched positions)
Breath control (to relax and improve mobility)
Consistency over intensity
Targeting tight or restricted areas

What to expect:

Guided mobility sessions
Longer holds and controlled stretching
Slower, recovery-focused pace

What this could look like:

Hip and hamstring mobility work
Shoulder and overhead range exercises
Breathing-focused stretching sessions

Purpose:
To improve how you move, reduce injury risk, and help you recover so you can keep training consistently.

Times (all session run for 30min):

Saturday: 10:30 AM

Sunday: 10:30 AM

*However, this is available on the TV in the cardio room for use during open gym times as well.