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Fitandfocusedlife

Programs · Six formats

Six ways to train with us

Every format on this page uses the same journal, the same twelve-week shape and the same forty-client cap. What changes is how many people share the clock, and whether the work happens on Fort Street or in a gym you already have.

Book an intake See rates
Start here90 min · $140 CAD

Movement intake & assessment

This is the front door. We take a history, load a hinge, a squat pattern and a press, and watch how you breathe when the bar is in your hands. The last part of the hour is at the desk: a one-page brief, three priorities and a sketch of the first twelve weeks. You do not need to be “ready.” You need indoor shoes and a honest note of what has hurt.

The intake is billed on its own at $140 CAD. If you continue into private sessions or a Foundations start, that hour is not folded into the package; it is the map those packages are written from. A written report goes out the same week. Two intake slots are held each week so the roster can stay at forty.

Who it suits
Adults who have not trained in a while and want a clear first block.
People already seeing a physiotherapist who need coaching that stays inside those limits.
Anyone asking for a private or Foundations package — the intake comes first.

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Private55 min · from $95 CAD

Private strength 1:1

Fifty-five minutes on one platform with the coach beside the bar. The hour is the same shape every visit: an eight-minute warm-up you will learn by heart, two main lifts, assistance work, and six minutes on the mat while the journal is filled in. Every working set is written with a load and a number from one to ten.

Private time is the format we recommend for the first block, for anyone over fifty-five who wants more eyes on a knee or a shoulder, and for people whose work week is irregular. Early slots from 6:00 to 9:00 are held for 1:1 only, because the room is quietest then. After a Foundations start, most clients move onto a monthly private pack of four, eight or twelve sessions.

Who it suits
A first block, or a return after time away.
A joint that needs the load changed in the same session.
Anyone who wants the full journal written while they are still in the room.

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Starter6 sessions · $510 CAD

Foundations start

Six private sessions across three weeks, booked after the intake. The aim is to teach the lifts you will keep, to set starting loads from how the bar actually moves, and to learn your week — ferries, late meetings, a rowing piece on Wednesday. Nothing in the twelve-week block is locked until these six hours are done. The package is $510 CAD, sixty dollars less than six singles.

We write the first draft of the block during this window, not before. If a pattern is noisier than the intake suggested, the main lift changes here, while the page is still in pencil. At the end of the three weeks you have a PDF, a habit of the warm-up, and a recommendation for a monthly pack or a full Craft Block. This is the package most new clients book after the assessment.

Who it suits
People who want a clear on-ramp before a longer package.
Anyone who prefers to pay for the first six hours as a set.
Clients who can come twice a week for three weeks.

Request this

Shared clock55 min · $58 CAD / person

Semi-private strength (2–3 people)

The same fifty-five minute shape as a private, shared with one or two people you already know or whom we pair by level. Each person still has their own program, loads and line in the journal. We do not copy a session across three bodies. What you share is the platform time and the price: from $58 CAD per person for a drop-in, or $440 CAD for an eight-pack.

Midday slots from 12:00 to 13:00 are kept for semi-privates, when the room can hold a small pair without feeling crowded. The cap of four people on the floor still applies, so a group of three is the most we book into one hour. If one person needs a private week — a flare, a re-test — we move them to a 1:1 and keep the other person’s standing time.

Who it suits
Two colleagues or partners who already train at a similar level.
People who like company but still want their own numbers.
Anyone who has finished a Foundations start and wants a steadier weekly cost.

Request this

Class50 min · $32 CAD

Small-group strength class (max 6)

A fifty-minute class with a written session on the board and a hard cap of six. The room still has only two platforms, so the work is arranged as stations: a main lift, a carry or sled piece, and an assistance movement. Loads are individual; the clock is shared. Drop-in is $32 CAD. A ten-class card is $290 CAD and stays valid for 120 days.

Evening hours from 17:30 to 19:30 are when these classes run, after the private diary has had the day. You still need an intake before the first class so we know what not to load. If the class is full, we will not add a seventh person. That is the same forty-client logic applied to a single hour: the floor has to stay workable, and the coach has to see every bar.

Who it suits
People who already know the warm-up and want a standing evening slot.
A second weekly session beside a private.
Anyone who likes a room with a little more noise than a 1:1.

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Remote$120 CAD / month

Written program only (remote)

For people who already have a gym they trust — a rec centre, a hotel stack, a garage — and want the same twelve-week craft we use on Fort Street. You send a weekly load log; we send a PDF block and two video reviews a month. The intake can be done in the studio if you can get to Victoria, or by a structured video call plus a short movement film if you cannot.

The fee is $120 CAD per month. The current month is not refunded after the first PDF goes out; the subscription stops at the next month if you write to us. Remote clients still count toward the forty on the books, because the journal time is the scarce thing, not the square footage. If you later want floor sessions, the same block continues; we do not start over.

Who it suits
Island clients who travel through Victoria only now and then.
People with a good gym and a messy calendar.
Anyone who wants the method and already has a room to train in.

Request this

DiaryBy hand

Schedule shape

The diary is split so the room stays true to the format. Early slots from 6:00 to 9:00 are private 1:1 only. Midday, 12:00 to 13:00, is held for semi-privates. Evening classes sit between 17:30 and 19:30. Saturday morning is for re-tests and the occasional catch-up, not for a full extra training week. Friday closes at 17:00; Sunday the studio is closed.

If you need a time that sits outside this shape, write to us. We will say yes only when the floor would still hold four people or fewer. The cap of forty clients is easier to keep when the clock itself has a shape.

Side by sideCAD

Comparison

Movement intake — 1 person — 90 minStart here
Private 1:1 — 1 person — 55 minAfter intake
Foundations — 1 person — 6 × 55 minAfter intake
Semi-private — 2–3 people — 55 minAfter intake
Small group — max 6 — 50 minAfter intake
Written only — remote — monthlyAfter intake

Format questions

Can I mix a private and a class in the same week?

Yes. Many of the forty clients do one private and one evening class. We write both hours from the same journal so the class does not undo the private work. Tell us on the booking note which day is the heavy one. If a joint is loud, we will ask you to skip the class that week and keep the private, where the load can change in the moment.

Do I have to bring my own semi-private partners?

You can, and that is the simplest path. If you come alone we can pair you with one or two people at a similar level, but that wait is often longer than a private slot because the match has to be kind to everyone on the platform. We will not put a new lifter into a pair that is already mid-block on heavy singles.

Is the small-group class a beginner class?

It is a strength class with a written session, not a tour of the room. You need the intake first so we know which patterns to skip. If you are still learning the hinge, we will usually ask for a Foundations start before the evening class. Once the warm-up is yours, the class is a good second session. Six is the most we will take; if you arrive as a seventh we will not squeeze you in.

Can the written program include my rowing or running week?

Yes. Send the training you already do and we will write the strength around it, the same way we do on the floor. The two video reviews are for the lifts, not for rewriting your endurance plan. If a race week is coming, tell us at the start of the month so the deload lands in the right place. Loads still come from your log; we do not invent numbers you have not earned.