As many as you like! Because intensities change from day to day you can comfortably take class multiple days in a row. square:code is intentionally balanced to serve as your only form of exercise or it can be the perfect addition to your current routine.
Yes! EPOC, Excess Post-exercise Oxygen Consumption, describes the continued use of oxygen after the completion of a bout of exercise. This phenomenon has been termed the “after burn” because of the continued caloric expenditure for up to 36 hours post exercise. The amount of EPOC experienced by an individual is directly related to exercise intensity with ranges of 6% to 15% additional calorie burn reported for low intensity aerobic work vs very high intensity efforts, respectively.
square:code class formats provide varying degrees of EPOC with higher intensity classes contributing larger percentages while lower intensities generate larger total caloric expenditures.
Each day we’ll use a range of tools to implement Energy System Training. Equipment will change from class to class and week to week. Some of the tools we’ll use include:
base:code is the approximation of your Anaerobic Threshold – the intensity at which energy can no longer be supplied to working muscles using oxygen alone.
We’ll determine your unique base:code during our signature fitness assessment, square:code TOTAL.
You’ll utilize your personal base:code in every square:code class to lock in the target energy system for that day, maximize your results, and minimize your risk of injury/overtraining for a sustainable exercise program.
No! square:code is truly personalized group exercise allowing novices and experts to train side-by-side at the intensity that is appropriate for each.
Whether you’re new to fitness, already an expert, pre/post-natal, or recovering from an injury, our workouts are tailored to fit your personal needs. Our class sizes are also smaller than most, which allows our trainers to give personal attention to ensure everyone is safe, challenged, successful, and happy.
With a signed waiver from a parent or guardian, members aged 16 and 17 may participate on their own. Members aged 13-15 may attend classes along with a parent actively participating in the same class. Waivers signed by a parent or guardian must be on file prior to participation in any class.
Our custom square:code app allows you to choose your starting location when you reserve your spot in class. Each floor station or cardio machine is clearly marked to help you identify your spot when you come into class.
1st Timers should arrive 30 minutes early to meet with our staff, get fitted for a complimentary HRM, and determine your preliminary base:code which you’ll be using throughout your workout. We’ll also help you get familiar with all the equipment we’ll be using in class.
If you’ve been with us before, please arrive at least 5 minutes before every class. If you are running late, please call the studio or your spot may be given away to a waitlisted client physically present at the start of class. Once 5 minutes has passed beyond the class start time, we no longer permit entry.
Don’t be nervous! Our trainers are here to guide you, answer questions, and ensure you’re moving safely and effectively. This is a chance to challenge yourself and allow us to safely push you out of your comfort zone.
Our classes become available at 12pm on Sundays for the following 2 weeks. Registration is first come, first served until classes are full. Unlimited Members receive 24 hours early access for class sign up beginning at 12pm on Saturdays for the following 2 weeks.
You may cancel a class at any point prior to the 6-hour period before your scheduled class at no charge. If you cancel within this 6-hour window, your class will be forfeited, and you will lose your class credit.
Membership holders will be charged a $12 fee per incidence for all late cancellations. No shows will be charged $25 per incidence.
Simply use the square:code app to cancel a class or log into your online account and click the cancel button. You can also call the studio and we will gladly assist you. Be sure to cancel prior to the 12-hour cancelation window or you will forfeit your class credit.
Please note: If you call to cancel, you must speak with one of our team members to cancel; voicemail messages left after business hours for a morning class will not be honored.
Yes! When booking a spot in class, you will have the option to reserve the spot for yourself and a guest. Please note, open spots must be available in the class and you must purchase class credits for your guest(s) if they do not have a membership.
If you are unable to get in a class because it's booked, you can join the waitlist. You must have credits in your account to join the waitlist. If a spot becomes available in class, the first person on the waitlist will be added to the class. As subsequent spots open, they will be filled according to the position on the waitlist.
If you’re on the waitlist and a spot becomes available, you will be automatically enrolled in class and notified via email.
We would be thrilled to host private classes for groups up to 30. From charity classes to corporate “sweat working” events, our private classes offer the opportunity to team up, laugh and get uncomfortable together! For pricing and more information, email firstname.lastname@example.org.
We offer specially priced packages for brides, grooms, and the wedding party. For more information on the #sweatingforthewedding package, email email@example.com.
Yes! You can purchase a square:code gift card online or by calling or emailing the studio.
Yes. We’ve got you covered with two showers, bathrooms to change in and a beauty bar along with a few extras so you can enjoy your freshen up sesh before you are off to crush the next item of your day.
Unused retail merchandise may be returned for a refund or exchanged within 30 days of purchase.
Located in Shockoe Slip on E Main between 13th and 14th streets. There are multiple parking decks within walking distance of the studio. Street parking surrounding the studio is as follows;