programs
Come ready to lift, jump, push, and pull your way to peak performance!
Our Strength & Conditioning class is a dynamic and interval training session designed to build strength, power, endurance, and overall athleticism. This class combines weightlifting, calisthenics, bodyweight exercises, and power lifting to develop functional strength and improve movement efficiency.
Expect a mix of barbell lifts, kettlebell work, gymnastics-inspired movements, and a mix of power lifting and Olympic lifts. You'll build raw strength with squats, bench press and deadlifts, enhance endurance with WOD’s (workout of the day), and develop power and coordination through technical weight lifting movements.
This class is perfect for athletes, fitness enthusiasts, and anyone looking to push their limits in a challenging yet scalable environment. Whether you're a beginner or an experienced lifter, our expert coaches will guide you through proper technique, progression, and programming to ensure safety and results.
Come ready to lift, jump, push, and pull your way to peak performance!
What we do
All our programs are fully scalable to meet your capacity
Olympic barbells
Bumper plates
Dumbbells
Kettlebells
Pull up bars
Olympic rings
Medicine balls
You will use your body weight for some workouts, and you will also use a variety of other equipment, such as:
Ab mats
Rowers
Assault Bikes
GHD machines
Climbing ropes
Slam balls
Sand bags
STRENGTH
Strength training is a form of exercise focused on building muscular strength, endurance, and power through resistance-based movements. It involves exercises that challenge the muscles by using weights, resistance bands, body weight, or machines to promote muscle growth and overall physical resilience.
Weightlifting – Using barbells, dumbbells, and kettlebells for compound and isolation exercises like squats, deadlifts, and presses.
Bodyweight Training – Exercises such as push-ups, pull-ups, and planks that develop strength using one’s own body weight.
Progressive Overload – Gradually increasing resistance to continuously challenge the muscles and stimulate growth.
Strength training enhances muscle tone, bone density, metabolism, and overall athletic performance while reducing the risk of injury. Whether you're an athlete, fitness enthusiast, or beginner, incorporating strength training into your routine builds a solid foundation for long-term health and fitness.
calisthenics
Calisthenics is a form of strength training that uses bodyweight exercises to build muscle, endurance, flexibility, and coordination. It focuses on natural, functional movements that improve overall fitness without the need for external weights or machines.
Basic Movements – Exercises like push-ups, pull-ups, squats, dips, and lunges that target multiple muscle groups.
Progressive Training – Advancing from simple movements to more challenging variations, such as weighted pull ups or muscle-ups.
Core Strength & Stability – Engaging the core through exercises like V-ups, hanging knee raises, and toes to bar.
Calisthenics is great for building strength, mobility, and endurance while improving overall body control. It can be performed anywhere, making it a versatile and accessible training method for beginners and advanced athletes alike.
conditioning
Conditioning training focuses on improving cardiovascular endurance, muscular stamina, and overall athletic performance through varying levels of intensity and sustained exercises. It enhances the body's ability to perform physical tasks efficiently while increasing speed, agility, and recovery capacity.
Aerobic & Anaerobic Workouts – Combining steady-state cardio (run, bike, row) with intensity bursts (sprints, interval training).
Metabolic Conditioning (MetCon) – High-energy circuits that push the body’s energy systems for maximum efficiency.
Sport-Specific Drills – Movements tailored to enhance agility, reaction time, and athletic endurance.
This type of training is essential for athletes and fitness enthusiasts looking to increase stamina, burn fat, and enhance overall fitness levels. Whether through HIIT, circuit training, or sport-based drills, conditioning training keeps the body strong, agile, and ready for any physical challenge.
If you’re new to this kind of training-
CLASS SCHEDULE
Weekly recurring schedule of group classes and open gym in Grass Valley, CA
MON
Strength & Conditioning
6:00AM - 7:00AM
Strength & Conditioning
9:00AM - 10:00AM
Open Gym
10:00AM - 12:00PM
Strength & Conditioning
4:00PM - 5:00PM
Strength & Conditioning
5:15PM - 6:15PM
Open Gym
6:00PM - 7:00PM
TUES
Strength & Conditioning
6:00AM - 7:00AM
Strength & Conditioning
9:00AM - 10:00AM
Open Gym
10:00AM - 12:00PM
Strength & Conditioning
4:00PM - 5:00PM
Strength & Conditioning
5:15PM - 6:15PM
Open Gym
6:00PM - 7:00PM
WED
Strength & Conditioning
6:00AM - 7:00AM
Strength & Conditioning
9:00AM - 10:00AM
Open Gym
10:00AM - 12:00PM
Strength & Conditioning
4:00PM - 5:00PM
Strength & Conditioning
5:15PM - 6:15PM
Open Gym
6:00PM - 7:00PM
THUR
Conditioning
9:00AM - 10:00AM
Open Gym
10:00AM - 12:00PM
Conditioning
4:00PM - 5:00PM
Conditioning
5:15PM - 6:15PM
Open Gym
6:00PM - 7:00PM
FRI
Strength & Conditioning
6:00AM - 7:00AM
Strength & Conditioning
9:00AM - 10:00AM
Open Gym
10:00AM - 12:00PM
Strength & Conditioning
4:00PM - 5:00PM
Open Gym
5:00PM - 7:00PM
SAT
Partner WOD
9:00AM - 10:00AM
Open Gym
10:00AM - 12:00PM
what to expect
Strength Training Schedule & Example Programming
Mondays
Lower Body Focus
-
Each Strength and Conditioning Class begins with a Mobility segment which may include:
T-spine
Pigeon
Couch
Wind shield wipers
Scorpion
Bar hang
Pass throughs
-
Each Strength and Conditioning Class includes a warm up segment which is targeted towards the days main program/WOD and may include:
Barbell Warm Up:
Shoulder rotation
Good mornings
Back squats
Strict press
Bent over rows
RDL’s
-
Each Strength and Conditioning Class may include a Strength segment which is targeted towards the days focus and may include:
Back Squats
Warm Up Sets
10 reps
8 reps at 50%
6 reps at 60%
3 reps at 65%
Working Sets - 6 sets
6 reps at 70%
-
Each Strength and Conditioning Class concludes with a WOD which is targeted towards the program for the day and may include:
Every 2:30 for 5 Sets
100ft walking lunge 50/35
Max cal Bike
Rest :30
tuesdays
Upper Body Focus
-
Each Strength and Conditioning Class begins with a Mobility segment which may include:
T-spine
Bar hang
Pass throughs
-
Each Strength and Conditioning Class includes a warm up segment which is targeted towards the days main program/WOD and may include:
Bench Warm Up:
Wide grip bench
Strict pull ups
-
Each Strength and Conditioning Class may include a Strength segment which is targeted towards the days focus and may include:
4 Supersets
Bench Press: build to a 10 rep max, 1st set at 60%
Weighted strict pull ups: build to a 5 rep max
3 Supersets
Lat pull downs
Dumbbell skull crushers
3 Sets
Lateral delt raises
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Each Strength and Conditioning Class concludes with a WOD which is targeted towards the program for the day and may include:
For Time (12:00 cap)
50 - 40 - 30 - 20 - 10
Double Unders
Sit Ups
Every 2:00 starting at 0:00
6 Toes to bar
6 Box jump overs
wednesdays
Lower Body & Pulling Focus
-
Each Strength and Conditioning Class begins with a Mobility segment which may include:
T-spine
Pigeon
Couch
Wind shield wipers
Scorpion
Bar hang
Pass throughs
-
Each Strength and Conditioning Class includes a warm up segment which is targeted towards the days main program/WOD and may include:
Barbell Warm Up:
Shoulder rotation
Good mornings
Back squats
Strict press
Bent over rows
RDL’s
-
Each Strength and Conditioning Class may include a Strength segment which is targeted towards the days focus and may include:
Power Cleans
Review movement
20:00 EMOM
working to a 1 rep max
-
Each Strength and Conditioning Class concludes with a WOD which is targeted towards the program for the day and may include:
10 Rounds for Time
10 cal Bike
5 Power Cleans 185/125
thursdays
Conditioning and Gymnastics Focus
-
Each Strength and Conditioning Class begins with a Mobility segment which may include:
T-spine
Pigeon
Couch
Wind shield wipers
Scorpion
Bar hang
Pass throughs
-
Each Strength and Conditioning Class includes a warm up segment which is targeted towards the days main program/WOD and may include:
Barbell Warm Up:
Shoulder rotation
Good mornings
Back squats
Strict press
Bent over rows
RDL’s
Warm up Power Cleans
-
Each Strength and Conditioning Class concludes with a WOD which is targeted towards the program for the day and may include:
AMRAP - Partner WOD
10 cal Bike
5 Burpee Box Get Overs
5 Power Cleans 205/145
fridays
Upper and Lower Body Focus
-
Each Strength and Conditioning Class begins with a Mobility segment which may include:
T-spine
Pigeon
Couch
Wind shield wipers
Scorpion
Bar hang
Pass throughs
-
Each Strength and Conditioning Class includes a warm up segment which is targeted towards the days main program/WOD and may include:
Barbell Warm Up:
Shoulder rotation
Good mornings
Back squats
Strict press
Bent over rows
RDL’s
-
Each Strength and Conditioning Class may include a Strength segment which is targeted towards the days focus and may include:
Superset
Bench Press
Warm Up Sets
10 reps
8 reps at 50%
6 reps at 60%
3 reps at 65%
Working Sets - 4 sets
4 reps at 70%
Strict Bodyweight Pull Ups
Work to a heavy set of 3 as part of the warm up sets of the bench
-
Each Strength and Conditioning Class concludes with a WOD which is targeted towards the program for the day and may include:
4 Sets
2:30 AMRAP
10 Toes 2 bar
20 Bench press 155/105
10 Toes 2 bar
Rest- 1:30
saturdays
Partner WOD
-
Each Strength and Conditioning Class begins with a Mobility segment which may include:
T-spine
Pigeon
Couch
Wind shield wipers
Scorpion
Bar hang
Pass throughs
-
Each Strength and Conditioning Class includes a warm up segment which is targeted towards the days main program/WOD and may include:
Barbell Warm Up:
Shoulder rotation
Good mornings
Back squats
Strict press
Bent over rows
RDL’s
Review of movements
-
Each Strength and Conditioning Class concludes with a WOD which is targeted towards the program for the day and may include:
Partner WOD
8 Sets Each
12 cal Bike
9 Deadlifts
6 Hang Power Cleans
3 Clean & Jerks
Alternate after each round, completing 8 sets each.
1 working. 1 resting.
Grab your training buddy and join us every Saturday!
"Stronger together | Pushing limits side by side | Sweat. Support. Strength."
Train on your own terms
OPen gym
Our Open Gym provides the perfect opportunity for athletes to train on their own terms. Whether you're looking to work on skills, refine your lifts, complete extra strength work, or follow your own programming, Open Gym gives you access to our facility and equipment.
During Open Gym, you’ll have full use of:
Barbells, bumper plates, and squat racks for weightlifting and strength training
Gymnastics rigs, rings, and pull-up bars for calisthenics and skill work
Rowers, assault bikes, and jump ropes for conditioning workouts
Kettlebells, dumbbells, and medicine balls for functional training
Whether you're experienced wanting to fine-tune your technique or a beginner looking to practice movements outside of class, Open Gym allows you to train at your own pace in a supportive community environment. Coaches may be present for guidance, but this time is designed for self-directed training.
Come in, put in the work, and take your fitness to the next level!
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Beginners Course
If you are interested in starting at Gold Rush S&C but are new to strength training then our Beginners Course is for you!
Our course is taught in a one-on-one setting, so you will get personalized training that covers all the basics to prepare you to safely hit the ground running in your first group class.
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Ready to go
Already on your fitness journey and have experience with Power Lifting/Crossfit/Weight Lifting/Strength training, then start here!
We offer a FREE drop in class to try us out!