FRC Classes are designed for all fitness levels. These classes will enhance overall performance by improving technique and building endurance, stamina, speed and strength. These classes will challenge you physically and mentally to help you reach your full potential and crush your goals.
As everyone has their own unique formula and goals, we want to be transparent about the focus of our classes on a given day. Our workouts are structured so that each day of the week the classes will have a particular focus on either endurance, strength, speed or a combination. On endurance day, expect lower intensity, longer intervals, rolling hills, higher reps and shorter rest. On speed day, expect higher intensity, explosive movements with shorter intervals and longer rest. On strength day, expect high intensity with steeper inclines, lower reps, heavier weights and longer rest. On a combination day, expect a little bit of each of the above elements.
This is our definitive running class. This 60-minute class will keep you running for 45-48 minutes, with a dynamic warm-up and static cool-down. You’ll conquer shorter, structured intervals over flat or hills, depending on the focus of the day. This class is designed to build your base mileage and improve your overall speed and strength and prepare you for any race conditions and length. You should expect to run between 3-5 miles (depending on pace).
Are you ready to go the distance? This 75-minute class will keep you running for at least a full 60 minutes, with a dynamic warm-up and static cool-down. Expect to encounter longer, structured intervals over flat or hills, depending on the focus of the day. This class is designed to help you meet your weekly mileage goals, train for a longer race such as a 10k, half-marathon, marathon or beyond, or for anyone who enjoys a long run!
Formula T&T (Tread & Train)
Strength training is vital to improving your running ability and overall performance and remaining injury free. Formula T&T is a 60-minute split running/training class that offers you the best of both worlds all in one amazing class. In this class you should expect to run for 22-24 minutes and train on our full-sized workout floor for the same amount of time (no trying to work out on top of your treadmill in our facility!), in addition to a dynamic warm-up and static cool-down. The training will include full-body conditioning (with an emphasis on the needs of our runners) that highlights strength, stability and power to maximize overall fitness and performance.
Abs. Buns. Stability. Burn some serious calories in this 45-minute class by strengthening and toning your abs, buns and stabilizing the core area of the body. Strong core and glutes minimizes injury and improves performance. We will use a variety of equipment including: bands, dumbbells, bosu balls in addition to body weight movements.
Formula HIIT & Run
Formula HIIT & Run is our 60-minute class designed to focus on full-body conditioning and sprint running intervals that highlights strength, stability and power to maximize overall fitness and performance. You should expect to train for 45-48 minutes in addition to a dynamic warm-up and static cool-down.
Looking for a class that is purely focused on strength training? We got you! Formula Train is our 60-minute class designed to focus on full-body conditioning (with an emphasis on the needs of runners) that highlights strength, stability and power to maximize overall fitness and performance. You should expect to train for 45-48 minutes on our full-sized workout floor, in addition to a dynamic warm-up and static cool-down.
This 60 minute class is held outside at Washington-Liberty’s track. Get faster, build endurance and increase strength! You can expect a dynamic warm up, speed intervals and a cool down with stretching. Workouts will be adjustable for runners of all levels. These short bursts of speed ignite your anaerobic capabilities, boost your muscles threshold for fatigue and give you more power in your stride.
Formula 101 (Beginner Class)
This is our 60-minute introductory class for those who are new to running or want to master basic running skills and techniques. Expect to conquer 40-45 minutes of running with a dynamic warm-up and static cool-down. Learn the fundamentals of running mechanics, find your pace, build your base, improve your running abilities and make new friends while you do it!
This is not a structured class; this is an opportunity for our members to have daily, open access to FRC’s high-end treadmills and weight floor equipment. Drop-ins welcome!