Each Gate 14 workout will take about an hour to complete. We'll start with a thoughtful warm-up to get the body and brain primed for work. We'll break for protocol briefing and discuss both form and content of the workout ahead. Workouts tend to consist of body weight, dumbbell, barbell strength work, bike, ski, and running cardiovascular work, and other auxiliary tools like sleds, sandbags, box jumps, and jump ropes. Skills are taught and acquired on an individualized basis. You will be fully attended to during your group session, and will still get the benefit of a community of like-minded individuals each pursuing the workout to their own capacity.