Programmes, not a class calendar.
Two tracks run at BASALT. Each is written in blocks with a stated target, and each is measured against the same assessment protocol — so moving between them costs you nothing.
Bodybuilding
Structured hypertrophy, measured in years rather than weeks.
Muscle is built by accumulating quality work in positions you can control, then repeating that work long enough for the tissue to adapt. Our bodybuilding track is organised into blocks: several weeks of building volume, several weeks of intensifying it, then a short deload before the next block starts. Almost nothing is decided on the day — the session you walk into was written against the one you finished last week.
- Members who want to change how their body looks and how it holds load. That includes people in their first year under a barbell and athletes preparing for a stage; roughly half the members on this track have never competed and have no intention of doing so.
- Training runs as a four- or five-day split with two coached slots and the rest completed independently. Accumulation weeks sit at an effort of 6 to 8 out of 10 with volume prescribed per muscle group; intensification weeks trade sets for load and hold effort at 8 to 9. Top sets are logged every session, and load only moves up once the previous target was hit for every prescribed repetition at the required quality. Deloads are scheduled, not earned back after something breaks.
- Body composition and circumference measurements at every assessment, top-set loads on the squat, bench press and deadlift, and the number of quality working sets completed per muscle group each week.
- Two coached slots on the schedule — one lower-body, one upper-body — plus two to three independent sessions using the same written block. Saturday runs a longer coached session focused on the lifts a member has flagged as stalling.
CrossFit
Capacity built on positions that still hold under fatigue.
Conditioning is only useful if technique survives it. Our CrossFit track spends the first part of every session on positions and mechanics under light load, and only then asks for output. Sessions are varied but not random: each week has a planned balance of heavy work, gymnastic skill and metabolic work, and each cycle has a stated target the training is pointed at.
- Members who want to be measurably fitter across strength, skill and endurance rather than in one of the three. Everything scales, so a first session and a tenth year can run side by side on the same floor without either being an afterthought.
- Sessions are sixty minutes: warm-up and position work, a strength or Olympic lifting piece, then a conditioning piece with a defined stimulus and time domain. Loads and movements scale against a member's tested numbers, not against a whiteboard average. Every eight weeks the same benchmark work is repeated so progress is a comparison rather than a feeling.
- Benchmark session times, tested one-rep maxima on the clean and the snatch, aerobic testing on the rower and the bike, and skill checkpoints on gymnastic movements.
- Coached slots run early morning, midday and evening across the week, with a longer Saturday session and one Sunday session at an easier aerobic effort. Members on the unlimited tracks typically attend three to five times a week.
When a coach is on the floor.
A published weekly template, not a booking system. Turn up to any slot on your plan — nothing is reserved and nothing fills up.
Monday
- 5:30 AMCrossFitConditioning FloorNia Whitfield
- 6:30 AMBodybuildingStrength HallMarcus Vieira
- 12:00 PMCrossFitConditioning FloorYuki Tanaka-Brooks
- 6:00 PMBodybuildingStrength HallDevin Carter
Tuesday
- 7:00 AMBodybuildingStrength HallAaron Feldman
- 6:30 PMCrossFitPlatform DeckDanielle Okafor