The Performance Lab
Functional Group Fitness Classes
Built for Performance. Backed by Science.
Group Training that Makes Sense
Our Functional Group Fitness classes are designed to build strength, endurance, and mobility in a way that actually supports how your body moves in real life. These classes combine functional strength training, cardiovascular work, and intentional movement patterns to improve performance, reduce injury risk, and help you feel more capable - both inside and outside the gym.
Unlike traditional group fitness, our classes are purposefully programmed, coached with intention, and scalable for all fitness levels. Movements focus on foundational patterns like squatting, lunging, hinging, pushing, pulling, rotating, and carrying - because those are the movements your body relies on every day!
Each class balances strength and conditioning with proper coaching and recovery considerations, making it an effective option whether you’re training for performance, improving general fitness, or simply looking to move better and feel stronger.
This is group training without the chaos - structured, intelligent, and built to support long term progress!
What to Expect in Class
All Functional Group Fitness Classes will be a total duration of 55 minutes each. Each class will begin with a 10-minute warm up which will be the same for each class. Following the 10-minute warm up, each class will have 5 minutes dedicated to a 5-minute demonstration of the exercises for the class. After the 15 minutes of warm up and demonstration, the variation of the class may change depending on what class is happening. After the “work” each class will consist of a 3-5minute cool down that will again be the same for each class.
Classes will be structured in a 4-week series. Every first week of the new month, workouts and structure of the classes will be changed to fit the new month. All classes done in the first week will remain the same for the rest of the month. These are meant for clients to build upon the skills they are learning in the first week! This does not mean you need to join us in the beginning of the month; you can join us at any time!
You may also find on our schedule “pop-up” classes. These are specialty classes offered on a limited basis, designed to target specific goals, themes, or recovery needs! These classes allow us to dive deeper into focused topics like mobility, recovery, strength, or movement education - without committing to an ongoing schedule.
Pop-up classes may highlight a specific training style, recovery focus, seasonal theme, or collaboration, making each class a unique experience. Expect the same thoughtful coaching and functional approach you know from Stretchd Out Buffalo - just a little extra variety and creativity!
The best way to see our pop-up classes and schedule is to visit our booking page or follow us on Facebook or Instagram!
Monthly Class Schedule
For the most up to date schedule, especially specialty pop-up classes, please follow us on Facebook and/or Instagram!
More details coming soon..
Weekly Class Breakdown
Strength + Cardio Hybrid Days
Monday, Wednesday and Fridays:
Functional performance, energy output, and endurance focus- think sweat, grit, and movement variety. These classes are tailored to all skill levels.
The Performance Circuit: Mondays
Your week starts here. A classic hybrid lab day. Expect 6-8 stations blending resistance, bodyweight, and conditioning drills. Timed intervals keep intensity high while form and function stay the priority. This class helps to build strength and stamina simultaneously.
Power + Performance: Wednesdays
Where strength meets sweat. This hybrid class mixes functional lifts with bursts of cardio to build power, endurance, and confidence. You’ll lift heavy, move with intention, and fund that sweet spot between feeling strong and getting a good sweat.
Function & Fire: Fridays
A movement-based strength and cardio hybrid that torches calories while reinforcing functional patterns. Each round focuses on balance, coordination, and movement integrity- think squat, lunge, hinge, push, pull- performed under controlled chaos.
Heavy Strength Days
Tuesday & Thursdays:
Lower reps & heavier loads focusing on strength, control and confidence under load.
Iron Lab: Tuesdays
Your go-to session for building real, functional strength- without the pressure of “lifting like an athlete.” In this class, we slow things down and focus on technique, form, and confidence under load. You’ll lift a bit heavier, rest a bit longer, and leave feeling strong and capable- not crushed.
Power Hour: Thursdays
This session is all about controlled strength with purpose. You’ll work through compound lifts and focused movements using moderate to heavier resistance- always with coaching that meets you where you are. Expect fewer reps, longer rests, and guidance on how to safely challenge your strength each week..
Sweat Roulette Saturdays
Saturdays:
Your Saturday wild card. Each week brings a new blend of strength and cardio, keeping your body guessing and your mind engaged. One week might be heavy and slow, the next might get your heart racing- either way, its smart, intentional training designed to make you move, sweat, and smile!
Stretch/Mobility Class
Tuesdays:
Performance Recovery Mobility & Stretch Class:
This is a guided recovery-based class designed to improve joint mobility, reduce muscle tension, and support long-term performance. This class blends intentional mobility work, self-guided stretching, breathwork and nervous system downshifting to help your body recover from training, work and daily stress. Recover better, perform better..
Pricing
More details coming soon..