Classes
Every class at Co of Manchester runs on a structured, periodized program — coached from warm-up through the cool-down, with technique cues built into every movement.
Our group class schedule runs on 12-week periodized cycles written by head coach Dominic Reyes. Each cycle has a primary strength focus (e.g., squat and horizontal press in the current cycle), a secondary conditioning emphasis (aerobic threshold or anaerobic capacity), and a deload week in week ten before a testing week in week twelve. This means the class you attend on a Tuesday morning connects to the class from three weeks prior — loads build, mechanics refine, and by testing week you know exactly where your fitness stands. Classes run 60 minutes: a 12-minute coached warm-up, a 20-minute strength block, an 18-minute conditioning piece, and a 10-minute structured cool-down with coach notes. Nothing is filler.
Our flagship format. Runs five times per weekday and twice on Saturday morning. Combines a barbell strength movement (back squat, deadlift, press, or Olympic lift variant) with a conditioning finisher scaled to your current capacity. Suitable for all members.
A 60-minute class focused entirely on aerobic output — rowing, cycling, running, and bodyweight movement at controlled heart-rate zones. No heavy barbell. Ideal as a midweek recovery session or as a standalone conditioning day for members who train strength elsewhere.
A 45-minute coached mobility and movement quality session. Runs on Wednesday evenings and Saturday mornings. Led by Coach Alicia Vega, who holds a specialty certification in functional range conditioning. Capped at 8 athletes to allow hands-on correction.
Not a class — a coached open session where you work a movement from the current cycle's program under coach supervision. Popular with Coached and Elite members who want extra practice reps on a competition lift or a technical skill outside the group format.
Co of Manchester runs four cycles per year — each 12 weeks long with a defined training focus, a built-in deload, and a testing week that produces real benchmark data. Cycle 1 (Jan–Mar) focuses on posterior chain strength and aerobic base. Cycle 2 (Apr–Jun) shifts to total-body hypertrophy and lactate threshold work. Cycle 3 (Jul–Sep) is a power and speed cycle with Olympic lifting emphasis. Cycle 4 (Oct–Dec) is a strength peak cycle with meet-style testing in week twelve. Switching in mid-cycle is fine — coaches give new entrants a two-session ramp before folding them into the current loads. The cycle structure is public: check the class board in the facility or the announcements tab in the app.
I've been to gyms where the WOD on the whiteboard had no connection to yesterday's workout or tomorrow's. At Co of Manchester I can see the logic: last month we built the aerobic base, this month we're adding the barbell load on top of it. My coach explained the cycle structure in week one and it genuinely changed how I think about training. I've hit three personal bests this cycle.
Priya S., Tempe
4 distinct formats on the weekly schedule, each with a specific physiological target.
34 coached class slots per week — mornings, evenings, and Saturday sessions.
12 weeks per cycle with a structured deload and benchmark testing week built in.
10 athletes per session — coaches hold this line regardless of demand.
Book a free intro class — attend a full 60-minute session with a coach, no membership required. We'll walk you through the warm-up, the strength block, and the conditioning piece so you know exactly what to expect.