For over a decade, we’ve refined THE CUT — our training program that rotates muscle groups and energy systems to control fatigue, prevent overtraining, and avoid diminishing returns. We train as a team because it works — the payoff is better movement, functional strength, and sustainable progress.
Take out the guesswork. Train on a team. Get CUT. Stay CUT.
Strength days apply progressive loading of targeted muscle groups to build usable strength while managing fatigue and minimizing injury risk. The focus isn't maximal lifts or significant mass gain, but strength that supports how you live and move day to day.
Strength + Conditioning pairs individual strength work with team-based conditioning intervals designed to challenge metabolic systems and motivate you to work harder than you would on your own --resulting in more effective sessions, not just harder ones.
AKA our "cardio day" -- built for speed, no endless running. Sleds, ropes, hurdle drills, and fast paced intervals that train agility and quickness. Offered just twice a week on purpose, because this kind of intensity is game-day level, not meant for everyday practice.
Endurance focuses on sustained effort to build aerobic capacity and fatigue resistance, with an emphasis on efficient breathing and steady output. These longer sessions increase energy demands, so fueling matters --especially if body recomposition is a goal. Training for Hyrox? We're an official affiliate and offer Team Hyrox Training.
What you do off the turf matters just as much as what you do on it. Off the Turf brings mobility, recovery, nutrition, and life-coaching practices into a team environment --because consistently improves when these practices are done together. The payoff is more energy, better sessions, and training that keeps you moving forward --on the turf and in life.
Shared effort changes everything.
Conditioning days often use team-based stations that pair high-output efforts with purposeful, lower-intensity work like mobility or isometrics—keeping training efficient and engaging.
You move better, push a little harder, and recover faster—together. That’s why teammates quickly become training partners, friends, and more.
Stress. Recover. Adapt.
Every session fits into a structured program that targets specific muscle groups across the week. Training stress and recovery are managed on purpose—so you avoid overuse and see continual results, not just short-term soreness.
Attention drives adaptation.
We minimize demo screens and digital distractions because presence improves movement quality and body awareness. When you feel your effort instead of tracking it, training becomes more effective—and more connected.
Total-body every day works—until it doesn’t.
Our weekly focus rotates so you’re never hammering the same muscle groups session after session. By applying focused stress and allowing real recovery, we avoid the plateaus and overuse that come from doing everything, every workout.
Because how and when you apply stress matters.
We program across sprint, interval, and endurance efforts, with conditioning days placing the highest neurological demand. High days are balanced with lower-intensity strength and control days—the result is better recovery, better sessions, and results that keep showing up, not stalling out.
Strength that doesn’t transfer isn’t strength.
We train movement patterns—not fixed paths—using free weights, sleds, ropes, TRX, and turf-based work. The result is better coordination, joint control, and usable strength—building strength that shows up in real life and in sport, not just on a machine.
The Cut Seven program is built to accommodate the proper amount of rest to maximize results while decreasing the risk of injury. To get the most from class, remain injury-free, and rebuild your muscles post-sweat, you need to prioritize recovery as much as your actual workout. To get the most from your recovery efforts—and in turn, the most from your training—take advantage of the following:
Normactec sleeves’ compression therapy offers dynamic air compression for a restorative massage. Use them on an as-needed basis before class to increase circulation, decrease pain and inflammation, and increase lymphatic drainage.
Cold plunge therapy submerges the body in temperatures ranging from 50–59°F to detoxify the body, decrease chronic pain, increase your baseline dopamine (thereby increasing motivation), and improve your mood. To decrease fatigue and soreness, start with 1–2 minutes once per week, before acclimating to 3–4 plunges per week.
Infrared saunas use electromagnetic radiation to penetrate human tissue, versus the air around you—giving you a more intense sweat sesh at a lower temperature. Start with a 10–15 minute session (increasing to 30 minutes over time) to experience muscle relief, better sleep, and decreased joint pain. (Side note: Always prioritize hydration while using the sauna!)
In addition to the mobility exercises programmed into every Cut Seven class, Cut offers Rebuild classes. Led by Kat Torre, PT, DPT, CSCS, this custom-designed program increases mobility in the ankles, hip flexors, shoulders, and other joints to ensure athletes get the most out of every exercise, every class.
Every Cut Seven studio comes fully stocked with foam rollers and lacrosse balls, which we encourage athletes to use before class. When your muscles rebuild post-workout, the tissues can often form irregular patterns (knots) which need to be manually “released” via active release therapy (ART).
Inactive muscles (primarily glutes, core, and back muscles) lie at the root cause of most injuries. Cut Seven programs muscle activation into every warmup, ensuring your muscles fire throughout the workout. Your coaches program mobility exercises to supplement the day’s muscle focus, allowing you to get more from every movement.
Everything we do at Cut Seven we do as a team—including shifting our habits. To increase energy levels, reach strength and/or aesthetic goals, and prevent mid-workout crashes, Cut offers the following nutrition services:
Looking for personal, private nutrition coaching? After diving into your health history, fueling habits, and relationship with food, you receive an initial customized nutrition plan and support complete with strategies, recipes, and regular check-ins with your coach, allowing you to reach your goals as efficiently as possible. This program is about fueling your goals and life—not depriving yourself of joy or your favorite foods.
Workshops average two hours, featuring a lecture and Q&A format. Your coaches discuss macros, fueling strategies for reaching strength and aesthetic goals, fueling strategies for day-to-day life, and fueling strategies for each Cut class (strength and heart days). Athletes leave with the tools—and team support—necessary to shift their habits and achieve their goals.
The nutrition series starts with an application process, diving into your health history, current fueling habits, and relationship with food. From there, you get an individualized plan tailored to your goals. You meet with fellow athletes on a weekly basis, join a private Slack channel, and have 24/7 access to your coach. The result? You get continuous support through shifting habits, exchanging recipes, and uncovering efficient strategies toward habit change.