Classes
Group classes small enough that the coach knows what weight you should be using before you ask.
See the scheduleSterling Group runs 14 coached group classes per week, capped at 12 participants per session. Every class follows the current 8-week programming block — the same one self-directed members follow on the floor — so there is genuine continuity between your solo training days and your coached sessions. Classes run 55 minutes: a structured warm-up with mobility work, a skill or strength segment, a conditioning piece, and a cooldown. Coaches keep a session log for every member so they can reference your previous performance and adjust load, volume, or scaling on the fly. No two sessions in the same week are identical.
A 55-minute session anchored to one of the four primary lifts — squat, deadlift, press, or row. Load is tracked across the 8-week block, and every participant works from an individualized percentage of their established one-rep max. This is where most members add their most significant strength numbers. Runs Monday, Wednesday, and Friday mornings.
High-output interval work using kettlebells, sleds, rowers, and assault bikes. Sessions are structured to keep heart rate in specific zones rather than simply maximizing discomfort. The coach tracks output data via Bluetooth-enabled equipment and posts your numbers to the dashboard. Runs Tuesday and Thursday evenings, plus Saturday morning.
A slower, more deliberate 55-minute session built on joint prep, posterior chain lengthening, and positional awareness work that carries over to every other session you do. Members who added this once per week consistently report less lower-back stiffness and improved squat depth within six weeks. Runs Sunday mornings at 9:00 AM.
A Saturday afternoon coach-facilitated hour for members working on specific technique — Olympic lifting technique, handstand progressions, gymnastics fundamentals, or barbell cycling. The coach circulates, not lectures. Capacity is capped at 8 members for higher individual attention. Available to Community and Performance tier members.
“The Mobility and Structural Balance class at Sterling Group fixed something a sports physio told me was just going to be a chronic problem. After six Sunday sessions, my hip flexors stopped locking up on long runs. I have no other explanation for it. The coach tracked exactly what I was doing differently.”
Tom R., Astoria
Classes open for booking 72 hours in advance via the Sterling app or the member web portal. Sessions cap at 12 members; waitlists open automatically once a class fills and spots release in real time if a member cancels at least 2 hours before the start. Late cancellations inside the 2-hour window count against your monthly class allowance on the Community tier. Performance tier members have no cancellation penalty. Walk-ins are accepted for any session with open spots as of 30 minutes before start time, subject to availability. The weekly schedule is published on Friday evenings for the following Monday–Sunday block.
No. Every class format has scaling options for every movement. A coach will meet you for a 15-minute onboarding session before your first group class to understand your training background, any injuries or limitations, and establish baseline weights for the strength sessions. That data goes into your profile and coaches reference it from session one.
The programming is designed so that members who miss one to three weeks can re-enter without feeling lost. Coaches flag returning members and adjust the session load accordingly. The block structure means there is always a reference point for where you are relative to where you were, rather than starting from scratch every time you return.
Yes, at a drop-in rate of $22 per class. Foundation members who find themselves attending classes frequently are almost always better served by upgrading to the Community tier, which costs less per class and adds the 6-week coaching check-in. We will tell you that directly rather than let you overpay on drop-ins.
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