PWR Hour

What is PWR Hour?

PWR HOUR is a 60 minute, structured, functional training workout that is lead by a certified and trained coach. Participants will begin each class as a group at the whiteboard where coaches will review expectations and field questions about the day’s tasks. Next, a targeted warm-up will prepare the body for the specific movements of that day. From there, the coach will lead a hands-on 15- 20-minute strength or skill session, followed by a 5 to 20-minute workout depending on that days planned stimulus. Athletes will then have a post workout cool down or mobility session and a performance review.

Our classes are progression-based and structured with a focus on safety, learning, and development. They are a great place to start and advance your fitness journey. Each class challenges, both the body and mind, all while increasing growth, and decreasing the risk of injury.

How Can Someone Benefit From Functional Training?

Functional training is a classification of exercise which involves moving the body in ways that prepares the athlete for the activities performed in daily life. Furthermore, functional training adapts and develops exercises which allow individuals to perform these activities more easily and without injuries.

The benefits of functional training include:

  • Improve daily movement patterns such as pushing, pulling, hinging, squatting, rotating, carrying, and walking.
  • Dial in repetitive motions.
  • Increase balance and stability.
  • Strengthen your core and joint stabilizers to recover from, and prevent injuries.
Right for any part of your Fitness Journey

The Ten Physical Fit Components

PWR HOUR follows our signature format, which combines the Ten Physical Fitness Components:

  1. Cardiovascular/Respiratory Endurance – The ability of body systems to gather, process, and deliver oxygen.
  2. Stamina – The ability of body systems to process, deliver, store, and utilize energy.
  3. Strength – The ability of a muscular unit, or combination of muscular units, to apply force.
  4. Flexibility – Maximization of the range of motion at a given joint.
  5. Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
  6. Speed – Minimization of the time cycle of a repeated movement.
  7. Coordination – The combination of several distinct movement patterns into a singular distinct movement.
  8. Agility – Maximization of transition time from one movement pattern to another.
  9. Balance – Controlling the placement of the body’s center of gravity in relation to its support base.
  10. Accuracy – Controlling a movement in a given direction or at a given intensity.


Are you ready to get started on an incredible journey to health and fitness and have fun doing it? Let’s set a time to discuss your goals. We’re here to guide you to become the best version of yourself!

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