Expect a combination of strength and cardio movements broken out into four circuit stations. Our approach to strength and conditioning is unlike anything you’re used to—you will never step foot on a cardio machine or lift a barbell. Instead, we use sleds, battle ropes, dumbbells, and other equipment you won’t find anywhere else in DC.
Yes. We are a sports conditioning gym and those are two fundamental movements in our workout. But know this: We offer modifications for all exercises and there are five inches of aerated rubber padding underneath our turf floor, protecting your knees from impact.
Heart Day is known for being our most rigorous (read: mostly cardio) class. Our version of cardio includes burpees, plyometrics, and yes—a few sprints. Since we work to keep your heart rate up throughout the whole class, this workout moves FAST. For this reason, we don’t recommend it for your first class.
Each class consists of a dynamic warm-up, a circuit-style workout, and a finisher affectionately called Seven Minutes in Heaven. You can expect three to five stations within each circuit, with each station completed twice.
And ruin all the fun? Everything we do in this gym, we do as a team—that includes learning the workout.
Heart Day is our conditioning class, with a heavy focus on cardio. Total Body tries to hit each muscle group with a split between cardio and strength exercises.
Advanced class is designed to be our most challenging class, and runs for 75 minutes rather than one hour. We require you to take at least 20 Cut classes before signing up for Advanced.
Our Rebuild (mobility) classes is where we look to increase our range of motion within our joints. We work on our wrists, ankles, spine, knees, and other joints so we can move more easily in class and in our daily lives.
We change our schedule week over week and month over month, allowing you to get the most variance in your training (i.e. better results!).
We focus on seven muscle groups without the week, your heart being one of them. If you see “Heart” on the schedule, expect there to be a cardio component. Heart Day (always on Saturday) is our predominantly conditioning class while Strength / Heart (i.e. Back / Heart) will be less cardio intensive.
On any given day, the muscle group written first is the prominent focus for that workout. For example, a class written as “Back / Legs” will have back exercises as its primary focus, while a “Legs / Back” class will focus more heavily on legs.
We offer discounted packages for those new to Cut Seven: a two-for-one class pack, and an unlimited week at a discounted price. It’s kind of like trying a new restaurant—you’d pay for the food and the service, right? Be sure to follow us on Instagram and sign-up for our email list for news on free, community events.
We allow walk-ins, but your spot is not guaranteed. Check online before heading over to ensure the class isn’t sold out. If you arrive to a sold-out class and another teammate doesn’t show up by the start of class, you’re in!
Yes. You have precisely a ten-hour window from your 8PM dinner to decide if you will make your 6AM class (giving your teammates enough time to call dibs on your spot). Cancelling or no-showing means losing a class credit (class packs) or a $25 late cancel/no-show fee for unlimited memberships and 7 for $7 members.
Remember the dinner vs. 6AM class scenario above? This is DC, and people choose the former. Plus, heavy waitlists tell us we need to add another class—so use it!
If it’s more than ten hours prior to class, you’ll receive an automated email message. After that, the system is no longer automated.
One. And if you put everything you have into that one class, it’s all you’ll need. By doing two-a-days, you are breaking down the muscles you just worked your ass off to build up—kinda counter-productive, don’t you think?
Unfortunately, no. We do, however, have restrooms stocked with towels, dry shampoo, and other necessities.
You, yourself, a little motivation, and perhaps a water bottle. We have yoga mats, towel service, and water fountains in the studio.
There is ample street parking available in the neighborhood. Beware: Do not park on Rhode Island during rush hour (for those of you early-morning risers).