TRAIN WITH PURPOSE.
GET RESULTS THAT LAST.

An 8-week group program combining strength, endurance, and movement efficiency. Backed by expert coaching, progressive training cycles, and a motivating community.

Available at our Dubuque & Dyersville locations.

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OUR TRAINING FOCUS

STRENGTH TRAINING

Progressive, full-body training built on compound lifts and resistance work to develop lasting strength and resilience.

Image by Ambitious Studio* | Rick Barrett

PERFORMANCE

High-energy circuits and conditioning methods designed to improve stamina, boost energy levels, and enhance overall fitness.

MOVEMENT EFFICIENCY

Mobility, balance, and stability training that improves body control and helps you move freely and powerfully in everyday life.

EVERY TOOL YOU NEED.
ALL IN ONE PROGRAM.

3 Coach-Led Sessions per Week

Expert guidance every step of the way to ensure proper form, accountability, and progress.

Progressive Training Cycles

Workouts are structured in 8-week phases that build on each other for long-term results.

Full-Body Training

Each session combines strength, endurance, and movement efficiency for complete fitness.

Motivating Community

Train alongside supportive individuals who push you, encourage you, and celebrate your progress.

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THE SYSTEM BEHIND THE RESULTS

This program was built with one goal in mind: to deliver a structured, high-level fitness system that creates lasting strength, endurance, and movement efficiency.

We combine proven strength training methods, performance-driven conditioning, and mobility work that all fit together in progressive 8-week cycles. Every session is led with purpose, every rep is coached with intention, and every member gets the accountability they need to improve.

What makes this different isn’t just the workouts—it’s the system. The phased programming. The coaching. The attention to detail. And the results that come with it.

PROGRAM DETAILS

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Schedule

Dyersville, Iowa

Details:

Length: 8-weeks (24 sessions)
Days: Mondays, Wednesdays, and Fridays
Times: 5:15 - 6:00 AM or 6:15 - 7:00 AM

Dubuque, Iowa

Details:

Length: 8-weeks (24 sessions)
Days: Mondays, Wednesdays, and Fridays
Times: 5:15 - 6:00 AM
Starting Dec. 1, 2025

Reward: Receive a $30 credit for 100% attendance (24 sessions).

Missed Classes: Receive a credit for any dates you will be gone. You must inform us of the dates before Day 1 of the current program.

Drop-Ins: We welcome drop-ins at any session for a $10 fee—no commitment required. You must notify us prior to the session.

Workout Focus

Each session combines strength, power, and endurance to deliver a balanced, results-driven workout. We build foundational strength using barbells, dumbbells, and resistance bands while emphasizing functional movements that enhance mobility, balance, and body control.

Our strength training centers on compound lifts—squats, deadlifts, presses, and rows—for maximum efficiency in muscle development and overall performance. To complement this, we incorporate performance circuits such as boxing, sled pushes, battle rope slams, and med ball work. These methods elevate cardiovascular endurance and sharpen movement efficiency while keeping training dynamic and engaging.

Every workout is designed with a focus on full range of motion, stability, and movement quality, ensuring long-term progress and improved everyday performance.

Frequently Asked Questions

Who is this program for?

Anyone looking to build strength, improve endurance, and move better in everyday life. Whether you’re just starting your fitness journey or already experienced, Early Risers is structured to meet you where you are and help you progress.

What if I can't attend every session?

While consistent attendance is highly encouraged, we understand conflicts happen. If you let us know any dates you’ll miss before the program begins, we’ll credit your account for those sessions.

What equipment is used?

Sessions include barbells, dumbbells, resistance bands, sleds, battle ropes, med balls, and more—everything needed for full-body training.

How is this different from other fitness classes?

Unlike generic group workouts, Early Risers follows structured, progressive 8-week cycles with expert coaching and performance-focused methods that deliver long-term results.

What to Expect

This program is structured to meet you where you are and challenge you to keep improving. Whether you’re a beginner or experienced, every session is built to push you physically and mentally, while modifications and progressions ensure the training fits your level. Beyond the workouts, we provide tools and support to help you stay consistent and build lasting results.

Designed for all fitness levels, with modifications and progressions available
Workouts that improve strength, endurance, confidence, and movement efficiency
Nutritional guidance to support your lifestyle
A motivating, community-driven atmosphere with expert coaching for accountability
Training methods that boost energy, longevity, and overall well-being

TRAIN WITH PURPOSE. GET RESULTS THAT LAST.