Ottawa Gym Group Fitness


The Metcon class is our bread and butter! If you don't want to sweat, this class is not for you! Metcon is meant to burn fat and build lean muscle through high intensity exercise.​Our Metcon class is a combination of cardio, core and muscular endurance that you won't find anywhere else. We combine body weight and functional movements in a circuit style using equipment such as TRX, rowers, dumbbells, kettlebells, battle ropes, spin bikes and much more to ensure you get the best workout you've had in years.​

Preview a Metcon here!

Length: 50 Minutes

Ottawa gym strength training


Our strength class has two goals: to build muscle and build strength. The focus of the strength class is on proper technique and posture.The first 10-15 mins of each class will focus on mobility, while the next 40 mins will consist of resistance training. The final  5-10 mins we will put the class through our "Finisher" (you're going to LOVE it).This class will be tailored depending on clients specific goals (different sets and reps for different clientele and their goals).

Preview a Strength class here!

Length: 60 Minutes

Ottawa gym mobility yoga


Our Yobility class is something we are very proud of and strongly encourage our members to incorporate it into their weekly routine. We have geared Yobility toward the everyday client that resistance trains but does not take enough time to stretch and mobilize. This class was inspired by FRC practice (Functional Range Conditioning) to increase mobility development, joint strength and body control. We incorporate foam rolling and self massage, and mobile positions using the help of resistance bands, benches, yoga blocks etc. Positions may be held for upwards of 2 mins, in order to train the body through endurance and resistance.​

Preview a Yobility class here!

Length: 50 Minutes

Ottawa gym strong mobile groups


Our Strong & Mobile class is designed to hit all three fundamentals of fitness (mobility, strength, and conditioning). To begin each class our instructors will lead you through a series of mobility exercises to work on areas hindering your ability to move optimally. Next is the strength component with two mini circuits comprised of 3 exercises. We finish off with conditioning work with 3-6 impact free endurance exercises. Strength training and metabolic conditioning can be helpful in reducing the risk of osteoporosis, high blood pressure/blood sugar, central adiposity and several other chronic diseases as we age. ​

Preview Strong & Mobile here!

Length: 50 Minutes

Ottawa gym personal training


Personal training gives you the opportunity to work one-on-one, choosing from our roster of experienced trainers. Working with a trainer allows you to provide your fitness and health-related goals, in order for our team to build you a personalized workout program, that is tailored specifically to you and your needs. The program will be updated on an on-going basis to reflect your progression in the gym. Your personal trainer will work alongside you being a positive motivator and force, helping you achieve where you want to be.

Personal training can be beneficial to those who are just beginning their fitness journey, and require that extra push to get started, or, those who are looking to take it to the next level. For all ages and fitness levels — connect with us if you’re ready to crush some serious goals!

Partner and group training are available as well!

Ottawa gym youth training


This four month off-season program runs from May - August. Offered across all 3 locations, this is by far our most popular specialty program that sells out every year!⁣ ⁣ A 16-week off-season program developed for young athletes that focuses on muscular strength, speed, power, reducing injury, and improving overall confidence.⁣ ⁣ This program is for ages 11-16 and runs 3x per week on Mondays, Wednesdays and Fridays at all 3 locations. Approximately 16 spots available per location!

Ottawa gym team training


This program has been created, tested and implemented by Founder and Owner, Adam Bracken, who, over the past 14 years has worked alongside elite and professional athletes to perfect our four-phase athletic approach:

Phase 1 - General Prep

Phase 2 - Hypertrophy (Strength)

Phase 3 - Power and Speed

Phase 4 – Conditioning

Each phase lasts between 4-6 weeks and has its own primary focus depending on the athlete and the sport. This program is done in small groups of 3-6 athletes based on age and skill level to ensure a competitive and suitable environment in each and every session. Aspects of this program can also be delivered and applied in a larger group setting (up to 27 participants) over the duration of several team sessions.

Ottawa gym


Open gym is a time where clients can come in and do their own workout. There will be front desk staff present at all times during these hours. This is a great time for a client to work on weaknesses, mobility, or just to do something different than our programmed classes!

LAB Access Unlimited Members have access to open gym time, or you can sign up for the OG Membership which is excusively for Open Gym time only.


SWEAT ONLINE WITH US. Subscribing to TFL Formula gives you unlimited access anytime, anywhere, to our online library of content that includes 5 different class styles, with more than 200+ recorded workouts. This includes 30 minute MET/CON classes, 45 minute MET/CON classes, 45 minute STRENGTH AND CONDITIONING classes, 30 minute GLUTES AND CONDITIONING CLASSES, and MOVE-IT classes. See the above sections for descriptions!All FORMULA workouts use minimal equipment and can be modified for impact and skill levels.