Classes
Every class follows a 12-week curriculum block — so attending consistently builds on itself rather than starting from scratch each session.
Group fitness at Co of Charleston isn't choreography — it's structured programming in a shared setting. We run five class formats, each capped at 12 participants to ensure coaches can observe form and offer real-time corrections. Every format follows the same 12-week block model: Week 1 establishes baseline loads, weeks 2 through 10 apply progressive overload, and weeks 11 and 12 test and record peak output. At the end of each block, results are logged in your Progress Tracking Dashboard alongside your personal training data. You can attend one format consistently or cross-enroll in up to three per week — our scheduling system is built to prevent programming conflict between formats. Classes run Monday through Saturday, with earliest sessions starting at 6:00 AM and the last session ending by 8:30 PM on weekdays.
Each format is led by a specialist coach and capped at 12 members for real instructional quality.
Barbell-based compound lifting — squat, deadlift, press, and row — programmed in linear and undulating periodization cycles. Suited to members who want to get stronger in measurable, trackable increments and aren't afraid of a loaded bar. All skill levels welcome; loads are individually assigned at each session.
High-intensity interval training built on rowing, ski-erg, assault bike, and kettlebell complexes. Sessions are 45 minutes. Heart rate data is captured via chest strap monitors available at the studio and uploaded to your dashboard post-session. This format directly targets cardiovascular adaptation and metabolic output.
Speed, agility, and power development for members training for sport, competition, or simply want to move better under fatigue. Combines plyometrics, sprint mechanics, and multi-directional patterns. Coached by specialists with competitive athletic coaching backgrounds.
A deliberate 60-minute format covering joint capsule work, loaded stretching, and soft tissue management. Not a gentle yoga class — this is systematic flexibility and recovery programming that reduces injury risk and extends your ability to train hard in every other format. Required monthly for Elite members; open to all.
A two-person version of the Strength Block format designed to introduce an element of accountability and pacing between workout partners. Drop-in friendly and open to members at all strength levels. Pairs are matched by the coach at the start of each session based on current output data.
“I've done group fitness at five different gyms over the past decade. Nothing came close to Strength Block at Co of Charleston. By week 8 of my first 12-week block, my deadlift had gone from 135 lbs to 215 lbs. Coach Nadia tracked every single rep progression and knew exactly when to push me harder. That kind of coaching in a group setting is rare.”
Alicia V., Nurse Practitioner, Upper West Side
Foundation members can book into any class format as a drop-in add-on at $22 per session. Performance and Elite members have class access included in their plan. We do not offer class-only passes for non-members — every participant must be enrolled as a member to ensure assessment data is tracked.
Class booking opens 7 days in advance for all members. Performance and Elite members get priority access from 8 days in advance — a 24-hour head start that matters for popular early-morning sessions. Cancellations must be made at least 4 hours before the session to avoid a late-cancel charge.
Missing a week doesn't reset your block. Your coach will note the gap in your dashboard and adjust your session loads accordingly when you return. We build 10–15% buffer into each block's progression specifically to accommodate real-life disruptions without losing the cumulative benefit.
Yes. We offer one complimentary drop-in class to prospective members — booked through the contact page. You'll be paired with the class coach before the session for a 5-minute briefing on format, load selection, and safety cues. No pressure to sign up on the day.
One complimentary drop-in session is available to prospective members. Pick a format that interests you, come in, and see how coaching-led group training feels when the programming actually has a plan.
Building the class timetable was a deliberate exercise in making consistency achievable. We surveyed members over three months to identify the most common scheduling friction points — early commute conflicts, midday availability, and the post-work crunch between 6 and 8 PM. The result is a spread of sessions across every format at 6:00 AM, 7:15 AM, 12:15 PM, 5:30 PM, and 7:00 PM from Monday through Friday, with a condensed Saturday morning block running from 7:00 AM to 11:00 AM. Every time slot for every format is staffed by the same coach for the full 12-week block — no rotating substitutes — so the coaching relationship and your progress continuity are protected. The schedule is published four weeks in advance and is accessible through the member app.