Pattern literacy first
Sessions begin with positional drills before adding external load. Coaches document common alignment checkpoints on wall charts.
Interactive index
Pattern Reference Index
Select or hover a pattern term to update the visual reference panel. Images illustrate alignment focus points used in coaching cues.
Ground Flow emphasizes rolling transitions, crawling patterns, and controlled floor contact.
Philosophy
Distinct from Standard Gym Layouts
Cardio rows and isolated machine circuits are replaced by pattern blocks that rotate through the week. Members learn how each pattern loads joints and how to scale effort within a shared hour.
Scalable loading
Bands, bars, and carry implements are optional layers — not requirements — for participation in any block.
New members
What to Expect on Arrival
Introductory visits include a floor walk-through, chalk-line orientation, and a short pattern sampler matched to your experience level. No prior gym membership is required.
Schedule orientationNext step
Match Patterns to Live Hours
The floor departures board lists which patterns occupy each zone throughout the day.
View floor schedule