What is STRONG?
STRONG is a strength-focused class built around the three fundamental movements: squat, press, and deadlift. Every session is structured, intentional, and designed with one goal in mind — to make you stronger. Not just to work hard. To actually improve.
Special April Offer — Try STRONG for Free
For the entire month of April, STRONG is open to everyone at no cost. Whether you're a current member or trying Motus Cultura CrossFit for the first time — come in, give it a shot, and see what structured strength training feels like. No strings attached, just bring yourself and your willingness to work.
Who is it for?
For anyone who wants to build real, lasting strength — whether you're just getting comfortable with a barbell or you're an experienced athlete looking to push to the next level. If you're ready to train with purpose and consistency, STRONG is for you.
The main focus
We work with the big lifts: squats, presses, pulls. Each week has its own objective — heavy singles, volume work, recovery. The program is built so you progress steadily, without burnout or plateaus.
Accessory is part of the plan
Every session includes targeted accessory movements to strengthen weak points, correct imbalances, and keep you healthy. This isn't just "extra work" — it's a core part of the system.
Smart intensity
We use RPE (Rate of Perceived Exertion) so every athlete works at the right level for them. Your numbers don't matter as much as how you approach them and how well you execute.
Technique and progress
There's no rushing in STRONG. We build confidence under load, teach you to move well with weight on the bar, and help you understand your body. Every session is a lesson, not just a workout.
Schedule
Prices
Feel free to use the open gym on the same day as your class session.
Program
Every session is built around the foundational lifts — squat, press, and deadlift — programmed in a way that balances intensity, volume, and recovery across the week. Nothing is random. Accessory work is carefully selected to reinforce the big movements, address weak points, and keep your body resilient. You won't just lift — you'll lift smart.
3:00 Machine
2 Sets:
20 Walking Lunges w/forward reach
10/10 Single Leg KB RDL (light)
10/10 Single Leg Glute Bridge
Rest 1:00 Between Sets.
+ Band Pull Aparts, 4x20 - For Quality.
3 reps @ 75%
1 reps @ 80%
1 reps @ 85%
3 × 1 rep — build to a heavy single
3 reps @ 75%
1 reps @ 80%
1 reps @ 85%
3 × 1 rep — build to a heavy single
12/12 Bulgarian Split Squat @ RPE 6
6-12 Strict Pull-Ups
15 V-Ups