SMALL GROUP FITNESS CLASSES

SMALL GROUP. GUIDED & CORRECTED. Functional. pre-programmed. REWARDING.

 
 

AO FIT

We do the programming, you just need to show up for 60 minutes. Our AO Fit class is our staple. It is designed to change your body, prevent stagnation, and keep you motivated and entertained. AO Fit caters to individuals ready to work hard and learn all about how their body moves. It includes a thorough warm up, functional movement patterns, strength and conditioning, and of course a lovely recovery. Be prepared to work hard, exceed your fitness goals, and do a few burpees here and there (Oh, you hate burpees? No sweat, we have modifications waiting just for you!). Check out our Facebook or Instagram accounts every Sunday to see what our AO Fit programming will be for each day. Classes always change format, style, and exercises, but our programming will always be awesome!

 

AO Speed

Not only will you experience form specific guidelines, straight forward circuit-based training, and a challenging workout, but you'll sweat .... A LOT... in just 45 minutes of AO Speed.  This class is all about conditioning. There's no heavy dumbbells- just your body, a few machines, and a format that'll promote success. You'll perform various types of cardio-based movements by spending approximately 10 minutes each of bodyweight plyometric work, riding, rowing, and of course running. Looking for a change of pace? AO Speed has you covered. 

 

AO STRENGTH

45 minutes of just strength... Can you say muscles?! 4 exercises broken down into 2 upper and 2 lower body movements. Low rep counts, lots of rest time, and pure gains. After a quick (non-jumping) warm up, you'll spend approximately 8 minutes with each move, without ever doing more than 60 reps. Quality coaching and functional mechanics will guarantee a motivating space to work hard and lift SUPER heavy, safely.  

 

AO POWER

STRENGTH x SPEED = AO Power. This class is the perfect 60 minute combination of two awesome classes: AO Strength & AO Speed. You'll ride, run, row and complete plyometrics in between 4 functional, controlled, and heavy strength based movement patterns. This class is designed to build both cardiovascular and muscular strength. 60 minutes of AO Power includes a dynamic warm up, your pre-programmed main set, and a well-deserved cool down. 

 

AO RUN SMART

Form focus running on our Woodway Treadmills. Class is maxed out at only two people in order to receive quality attention from your coach. 30 minutes of class includes: programmed intervals, gait cues, and challenging drills to improve your speed, endurance, and incline strength. Learn how to run smart, safe, and confident while you get in a killer training session!

 
 
class pass member feedback

"This class is unbelievable! AO never disappoints. AO Speed is very effective, form focused, and always fun. This facility is top notch and full of great people! Love it!" - ClassPass member

 

PERFORMANCE BASED PERSONAL TRAINING

ONE-ON-ONE. BE HELD ACCOUNTABLE AND STAY MOTIVATED.  

 

YOUR GOAL. OUR PLAN.

Personal training like no other. Designed programs and coaching with your long term goal in mind. First triathlon? Finding your glutes? Need a lifestyle jump-start? We've got you covered. Our scientific modes of training will find your strengths and keep you moving forward toward become your optimal 'fit'. Don't train alone again. Come once, come often, the decision is in how fast you can recover from your training day. 

After purchasing your personal training package, AO will reach out to you ASAP to book your appointments. Enjoy complimentary recovery lounge access on your training days. 

 
class pass feedback

"Brittaney is the ideal personal trainer - attentive, detailed, specific, careful, encouraging. She pushes everyone to do their best within their bodies' abilities. I loved this class and didn't feel like an idiot because I had to modify some exercises due to my body's needs - and I'll be sore (safely!) tomorrow! I'll be back!" - ClassPass member

 

WAHOO KICKR BYOB(ike) CYCLING

your bike. our trainer.

Enjoy full access to our facility's WAHOO KICKR system (during open hours). You choose the course, you set up your personal information, you turn on your favorite tv show or music, and show yourself how strong those quads really are. This is not a typical 'class' in that there is no coaching throughout your ride. We will help you get set up, explain how your form could be more efficient, and then let you ride away! 

 
 
Wahoo kickr bikes
 

BSX INSIGHT BLOODLESS LACTATE THRESHOLD TESTING

REAL TIME ENDURANCE TESTING. MUSCLE OXYGENATION. PROVEN RESULTS.

 

TEST YOUR ENDURANCE. TRAIN SMARTER. 

BSX insight gives you lab test results with LED lights instead of needles to examine muscle's lactate and oxygenation levels. This test measures both your aerobic and anaerobic fitness with a complete snapshot of your athletic ability that lets you optimize training down to an energy system level and track improvements over time. This test can be completed on AO's treadmill or AO's Wahoo kickr trainer. 

BSX Insight

What to expect: During your lactate threshold test, you will experience up to one hour of ramping resistance on either your bike or on AO's Woodway treadmill. Test times may vary, but it usually lasts 30 minutes with several three minute stages. Upon completion of the test, your results include lactate threshold and aerobic/anaerobic zones based on your performance. The results are downloadable from your phone's application dashboard and includes muscle oxygen (SmO2), total hemoglobin (tHb), heart rate, pace (for runners with foot pods) or power (for cyclists on KICKRs), and stage information (stage at LT, etc.). 

What you need: Cycling? Bring your bike & bike equipment. Running? Bring your running shoes & pods if applicable.