- FORMA
- Schedule
Seventy-two
Sessions.
Every coached session on the board, Monday to Saturday. First slot 6:00 AM, last 7:45 PM, every one capped at eight athletes. Reserve in the app up to 14 days ahead — the 6 AM strength slots fill within the hour.
Class types
Read the board
Four session types run on the timetable. Colour tells you which is which — on the table below and on the studio board when you walk in.
Strength
Percentage-based barbell work — squat, hinge, press, pull — inside a 12-week block. Loads come from your last test week.
60 min · All levelsConditioning
Sleds, ropes, ergs and intervals against the clock. Heart-rate zones tracked live on the studio board.
60 min · All levelsMobility
Loaded stretching and joint prep for hips, shoulders and thoracic spine. The session your desk job owes you.
45 min · All levelsOpen Gym
Four platforms, calibrated plates, chalk. Run your own program with a floor coach on hand if you want eyes on a lift.
90 min · Self-directedThis week
The timetable
Same grid every week, so you can build your training around it. Coach on the floor is listed with each session.
| Time | Mon | Tue | Wed | Thu | Fri | Sat |
|---|---|---|---|---|---|---|
| 6:00 | StrengthMarcus | ConditioningLena | StrengthMarcus | ConditioningLena | StrengthTomás | Open GymRyder |
| 7:15 | StrengthTomás | StrengthMarcus | MobilityJonah | StrengthMarcus | ConditioningSasha | StrengthMarcus |
| 9:00 | MobilityJonah | Open GymRyder | Open GymRyder | MobilityJonah | Open GymRyder | Team WODSasha |
| 12:15 | ConditioningSasha | StrengthTomás | ConditioningLena | StrengthTomás | MobilityJonah | Team WODLena |
| 17:30 | StrengthMarcus | ConditioningLena | StrengthMarcus | MobilityJonah | StrengthTomás | Open GymRyder |
| 18:45 | ConditioningSasha | StrengthTomás | ConditioningSasha | StrengthMarcus | Open GymRyder | |
| 19:45 | MobilityJonah | Open GymRyder | MobilityJonah | Open GymRyder |
Coach on the floor listed under each session. Substitutions post to the app by 6 PM the night before.
Monday
7 sessions
Tuesday
7 sessions
Wednesday
7 sessions
Thursday
7 sessions
Friday
6 sessions
Saturday
5 sessions
Booking
Reserve your spot
Booking opens 14 days ahead in the FORMA app. Cancel free up to 4 hours before — after that the slot is yours whether you use it or not, because someone else could have.
House rules
How the floor runs
Doors at 5:40
Showers, lockers and the coffee bar open twenty minutes before the first session. Most lunchtime members are back at their desk within 75 minutes.
Start on the minute
Warm-ups begin at the posted time, not five past. Arrive late and a coach will fold you in — but the bar doesn't wait.
Cap of eight
Eight athletes, one coach, no exceptions. If the app says full, take the waitlist — it clears about a third of the time.
Four-hour cancel
Cancel free up to four hours out. Inside that window it burns a session, which is what keeps the waitlist honest.