Classes & training
chalk
Our classes
The Glute Station
Never Skip Leg Day – This session specifically targets the butt and legs and is designed to build, tone and shape our biggest asset. The glutes are the primary focus within this session with dynamic movements also engaging the hamstrings, core, obliques, lower back, hip flexors and thighs!
HYROX – S&C AND pOWER
With sessions focusing on Strength, Power and Speed – Chalk S&C programs develop every area of the body to improve the way our ahtletes move with the intention of enhancing physical performance.
HYROX ENGINE
The class focuses on maximal aerobic capacity (VO2)! Anything can happen within this session which forces your body into new adaptations weekly with its ever changing layout.
ERG CONDITIONING
Total body conditioning session – building power, endurance and overall aerobic capacity.
Get your heart rate pumping whilst strengthening your entire body utilising the ERG machines and Airbike combined with functional movements over a 45-minute session.
NITRO
A full body aerobic conditioning circuit session to test endurance! This session will see your speed, functionality, mental fortitude and cardio fitness burst through the roof! Expect functional, plyometric movements to test and improve aerobic capacity.
FAST MINUTES (EMOM)
High Intensity Interval Minutes – Every Minute on the Minute. This is a functional, full body cardio “EMOM” blast. Work hard and fast on the minute through various exercise targets to earn yourself some recovery seconds!
Strong Lifts
Strength and Hypertrophy: This is a weights and barbell class aimed at perfecting some bigger lifts alongside accessory movements for a full body workout. The focus is on technique and progressive overload (weekly progression and adaptations). Open and adaptable to all levels.
TEAM WOD
Team WOD incorporates elements from several different sports and types of exercise with training methods based on gymnastics, weight training, and cardio. Then “send it” within some much loved; Metcon, RFT, Ladder and AMRAP type WOD’s.
Renegade MASTER
This is the ultimate hybrid class combining the best of both worlds – sets of big lifts with bursts of intense cardio drills! (75 mins).
BANKER
Join forces and experience fitness in a whole new way! The Banker class is all about partnership, trust, and pushing your limits. In this dynamic workout, one teammate takes on the reps, while the other steps up as the “banker,” holding the weights steady and adding an extra layer of challenge to every move.
WILDCARD
Get ready for a fitness adventure that keeps you on your toes! Wildcard is not your average workout—it’s an electrifying roulette-style class where every spin of the wheel decides your next challenge. From high-intensity intervals to strength-building surprises, no two sessions are ever the same.
FURNACE
Turn up the heat with Furnace—a 75-minute circuit training experience designed to push your limits and torch calories. This high-intensity class combines strength, endurance, and agility drills in a carefully crafted sequence to keep you burning bright from start to finish.
deep flex & mobility
Unlock your body’s potential with Deep Flex & Mobility—a stretching and mobility class designed to improve flexibility, release tension, and enhance your range of motion. Whether you’re recovering from intense workouts or simply looking to feel lighter and more balanced, this class offers a soothing yet effective approach.
Guided through deep stretches and targeted mobility exercises, you’ll learn techniques to align, strengthen, and restore your body. Perfect for all levels, Deep Flex & Mobility focuses on creating a foundation of fluid, functional movement to keep you thriving every day.
progressive & avant-garde
CTG is the future of the everyday athlete. We are removing the boundaries of possibility and potential within the realm of sport and fitness.