Strength, Movement & Performance

WorkHard Performance

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Role of dietary intake in weight loss

Exercise and Physical activity linked to weight loss

Basics of calorie counting by Harvard Health

Diet and exercise for weight loss - Research paper by US National Library of Medicine

Research on weight loss, diet and workout

Source of food database used in the app

Here’s a list of some world renowned research publications that form the basis of health and nutrition advice presented in this app

Nutrition

Resources

Workouts

Stephen Freeman

Strength, Movement, and Performance is a high-energy group training class designed to build foundational strength and stability, enhance athletic movement, and elevate overall performance. This class blends functional strength training, dynamic mobility work, and performance-driven drills to help athletes move better, feel stronger, and compete at a higher level. Whether you're in-season, off-season, or just looking to level up your fitness, this class delivers the tools and coaching needed to optimize your body and unlock your athletic potential.

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Main Gym

Ready to take your performance to the next level? At WorkHard Performance, we offer an introductory package for new clients to help assess your goals, identify areas for improvement, and test out if our training program is a good fit. During the first session, we’ll evaluate your current movement patterns, mobility, and overall fitness level to design a strategy that maximizes your potential while minimizing the risk of injury. Whether you're a seasoned athlete or just starting your journey, this package is your first step towards achieving pain-free performance. It includes the complimentary first group session and two additional group sessions. 

WorkHard Performance Intro Special

This monthly group subscription package allows you to attend one group class per week, or four sessions per month, giving you the flexibility to choose workouts that fit your schedule. The monthly subscription fee is billed automatically based on the date of purchase. Once registered for the membership all classes will be booked through the app under schedule and classes section.

1x/Week Group Membership

This monthly group subscription package allows you to attend any two group classes per week, or eight sessions per month, giving you the flexibility to choose workouts that fit your schedule goals. The monthly subscription fee is billed automatically based on the date of purchase. Once registered for the membership all classes will be booked through the app under schedule and classes section.

2x/ Week Group Membership

This monthly group subscription package allows you to attend any three group classes per week, or twelve sessions per month, giving you the flexibility to choose workouts that fit your schedule goals. The monthly subscription fee is billed automatically based on the date of purchase. Once registered for the membership all classes will be booked through the app under schedule and classes section.

3x/ Week Group Membership

This monthly group subscription package allows you to attend unlimited group classes throughout the week, giving you the flexibility to choose classes that fit your schedule. The monthly subscription fee is billed automatically based on the date of purchase. Once registered for the membership all classes will be booked through the app under schedule and classes section.

Unlimited Group Membership

This single drop-in session allows you to attend any one group class. This one session gives someone who lives out of town or far away the flexibility to join one of our signature classes.  Once the drop-in class is purchased the class will be booked through the app under schedule and classes section.