Group Classes
Every class follows a periodized cycle designed by head coach Marcus Webb — you show up, we handle the programming.
See the Schedule
Group fitness classes fail when they are random — different exercises every session with no cumulative intent. Every class at Co Ltd belongs to a 12-week programming block with defined strength, power, and conditioning phases. Week 4 is harder than week 1 because it is supposed to be. Week 9 backs off slightly so week 10 can peak. This structured progression is what separates a class that leaves you tired from a class that leaves you stronger. Head coach Marcus Webb has 11 years of programming experience and holds a CSCS certification. He writes, reviews, and adjusts all class programming and is present on the floor for at least three sessions per week. Class sizes are capped at 16 participants so coaches can see every athlete in the room simultaneously.
A 60-minute session built around the squat, deadlift, bench press, and overhead press. Each session includes warm-up activation, two working movements at programmed percentages, and a short accessory block. Suitable for beginners who have completed the movement assessment and experienced lifters who want structured loading.
A 45-minute high-intensity interval format using kettlebells, sleds, rowing machines, and bodyweight movements. Workouts are designed to preserve muscle mass while improving aerobic capacity — not just to exhaust you. Intensity is scaled per athlete by the coaching staff.
A 60-minute session emphasizing speed, power, and movement quality through plyometrics, medicine ball work, sprint mechanics, and loaded carries. Popular with competitive recreational athletes — soccer players, surfers, and weekend trail runners make up a large part of this class.
A 50-minute introductory class capped at 8 participants that teaches the fundamental movement patterns used across all other Co Ltd classes. Runs every Monday and Wednesday evening. If you are new to structured training or returning after a long break, this is your starting point.
“I joined specifically for the Barbell Strength class and stayed because the programming is so clearly thought through. Other gyms I've tried just post a random WOD every morning. Here I can see where the cycle is going, and I can feel the cumulative effect in my lifts. Eight months in, my deadlift went from 185 lbs to 265 lbs.”
James R., North Park
Classes run Monday through Saturday with the first session starting at 6 AM and the last at 7 PM on weekdays. Saturday classes run from 8 AM through noon. All classes are bookable up to seven days in advance through our member app or at the front desk. Foundation members receive four class credits per month; Coached and Performance members have unlimited class access. Waitlist spots are available for popular sessions and typically open up 12 to 18 hours before the start time. Walk-ins are welcome for open-gym but not for classes due to the cap system — please book in advance so coaches can prepare appropriately scaled loads for the group.
No prior fitness level is required, but every new member completes a movement assessment before their first class. The Foundations class is specifically designed as an entry point and runs twice a week. Coaches scale every exercise to the individual, so a beginner and an experienced athlete can train in the same session and both leave having worked appropriately hard.
Bring athletic shoes with a flat sole or dedicated lifting shoes for strength classes, a water bottle, and a small towel. All barbells, plates, kettlebells, sleds, and rowing machines are provided. Chalk is available at the rig. Lockers are available without a lock — bring your own padlock if you prefer secured storage.
Yes. Classes are designed so that new participants can join at any point in the 12-week cycle without being lost. Coaches provide a brief onboarding note at the start of each session for anyone new to the format. You won't be starting from the same baseline as someone on week 8, but coaches will calibrate your starting loads appropriately.
Attend any class as a guest once before committing. No membership required for your first visit.
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