Heavy 60 min
Forge — Strength
Squat, hinge, press, pull. A coach-led strength hour built around progressive overload, not a metcon disguised as lifting. Capped at 12 athletes per session.
Class formats
Programmed. Coached. Capped at twelve.
Every class on the Ironwild schedule is written by a head coach and capped small enough that someone is actually watching your reps. Pick a format that fits the day you're having.
Hard 45 min
Engine — Conditioning
Heart-rate driven conditioning that builds a real aerobic base without trashing your joints. Expect zone-two work, threshold pieces, and the occasional sprint.
Moderate 60 min
Flow — Mobility & Yoga
Vinyasa-style flow blended with loaded mobility drills. The class your hips, shoulders, and ankles have been waiting for.
High 50 min
Ignite — Strength + HIIT
Twenty minutes of barbell strength, then twenty minutes of brutal, beautifully programmed conditioning. The combo that builds muscle while you melt the rest.
Easy 60 min
Foundations — New Athletes
Private small-group onboarding for new members. We teach the six movement patterns the rest of our program is built on, then you graduate into any class on the schedule.
You set it 90 min
Open Gym
Use the full studio between classes. Bring your own programming or follow Ironwild's posted strength cycle on the whiteboard.
How a class runs
Sixty minutes, start to finish.
- 00:00 — Walk in, scan your phone, see your name on the board with the weights you hit last time.
- 00:10 — Whole-room warmup. We move the joints you're about to load.
- 00:20 — Strength block. The main lift of the day, scaled to where you actually are.
- 00:45 — Conditioning or accessory finisher, depending on the format.
- 00:55 — Cooldown, breath work, and the weights logged before you leave.
Weekly schedule
This week on the board.
| Day | Sessions |
|---|---|
| Monday | 5:30aForge· Mae6:30aEngine· Derek12:00pIgnite· Mae5:30pForge· Mae6:30pFlow· Sana |
| Tuesday | 5:30aIgnite· Derek6:30aForge· Mae9:30aFlow· Sana5:30pEngine· Derek6:30pForge· Mae |
| Wednesday | 5:30aForge· Mae6:30aEngine· Derek12:00pFlow· Sana5:30pIgnite· Mae6:30pForge· Derek |
| Thursday | 5:30aEngine· Derek6:30aForge· Mae9:30aFoundations· Mae5:30pForge· Mae6:30pEngine· Derek |
| Friday | 5:30aIgnite· Derek6:30aForge· Mae12:00pEngine· Derek5:30pFlow· Sana |
| Saturday | 8:00aForge· Mae9:15aEngine· Derek10:30aFlow· Sana |
| Sunday | 9:00aFlow· Sana10:15aOpen Gym· Self-led |
Schedule shifts seasonally. Live class booking opens 7 days ahead in the member app.
Programming philosophy
Written in 8-week blocks.
Every Forge cycle is built around a primary lift with progressive overload, accessory volume that targets the right weak points, and a deload week before the next block. You'll see your numbers move and you'll know exactly why.
- Weeks 1 to 3: Volume build. Hypertrophy ranges with submaximal loading.
- Weeks 4 to 6: Intensity ramp. Heavier loading, fewer reps, sharper technique.
- Week 7: Test week. New PRs go on the board.
- Week 8: Deload and mobility focus before the next block.
