Rise Strength Lab

The best results are driven by being consistent and by progressive overload. When it comes to building muscle, gaining strength, losing fat, or becoming more athletic, consistency is the number one way to succeed. If you’re being consistent but no longer seeing results, there’s a good chance you’re not stressing your body enough to force change.... One way to force change is by progressively overloading your movements. Progressive Overload can happen in 4 ways: 1. Increasing instensity (load) 2. Increasing volume (amount of sets/reps) 3. Increasing your weekly frequency 4. Increasing time under tension (controlled eccentric movements) Our goal in May is to be as consistent as possible. The whole month is built around the 6 essential movements - squat, lunge, hip hinge, press, pull, and plank (core work). Every week you will see the same major movement patterns (accessories will vary). We have created a Progress Journal to go along with our weekly workouts which will allow you to track your workouts and weights the entire month. If used correctly, this journal will help you be more consistent and give you that extra edge when it comes to progressing your exercises. We are 3 days away from SLAY MAY! If you are some one that is able to workout at 8am and 12pm we have a few spots open!

SLAY the month of MAY starts in 7 days! The wildest month of the year is one week away! Our schedule for the month looks a little different this year. Check it out:... Monday // Gunshow : Barbell Bench Press 5:30AM / 8AM / 12PM / 5:15PM / 6:30PM Tuesday // Cake : Barbell Squats + Hip Thrusters 5:30AM / 8AM / 12PM / 5:15PM / 6:30PM Wednesday // The Spin Lab 5:30AM / 8AM / 12PM / 5:15PM / 6:30PM Thursday // Gunshow : Standing Overhead Press 5:30AM / 8AM / 12PM / 5:15PM / 6:30PM Friday // Cake : Sumo Deadlift + Barbell Front Squats 5:30AM / 6:45AM / 8AM / 12PM / 5:15PM Saturday // Gunshow : Barbell Bench Press 9AM Cake : Barbell Squats + Hip Thrusters 10:30AM Gunshow : Standing Overhead Press 12 NOON Cake : Sumo Deadlift + Barbell Front Squats 1:30PM Sunday // The Spin Lab 9:00AM / 10:00AM / 11:00AM / 12 NOON We only have 20 spots remaining! Head to MINDBODY or download our APP to register! We’re giving away a SLAY MAY unlimited month to you and a friend. Tag the person you want to SLAY MAY with and you could win/have your previous entry reimbursed!

SLAY MAY MEAL PLANS Let’s be honest, we’re all guilty of this. Training extremely hard and then not giving our body the adequate nutrition it needs to recover or feel fuelled for our next training session. For Slay the month of May, our Certified Nutritionist, @chelsea.kent17, has been working hard to create a handful of semi-personalized meal plans that will help us dial in our eating habits and make sure we feel ready to tackle the month. ... We’ve created 2 meal plan options that are catered towards your goals this month. One has a small caloric surplus for those that want to put on muscle and gain strength. The second option has a slight deficit catered toward losing fat but also maintaining energy for your workouts. *You can still build muscle in a deficit with keeping your protein high, just not as quickly as being in a surplus.* Both meal plans will have an emphasis on protein intake. This will be most optimal for building muscle and recovering for our next workout. However, depending on your goals, your daily calories will vary. You will be given a meal plan that is catered around your Basal Metabolic Rate + Daily Activity + Goals. Your meal plan will include: 4 separate Breakfasts, Lunches, and Suppers. You are free to prep the same meal for the entire week, or you can spice it up and eat a different meal every day! The choice is yours. A list of various snacks to eat in-between meals A Macronutrient + Calorie break down of each meal and Snacks A grocery list for each meal. If you’ve already purchase your meal plan, please email us at [email protected] with the answers to these questions: 1.What is your age? 2.What is your weight? 3.What is your height? 4.What is your goal for the month? Build muscle, lose fat, maintain? 5.What is your weekly activity level? How many days a week do you workout? If you’re not participating in SLAY MAY, but would still like a Meal Plan, you can now purchase a Meal Plan Only option through MINDBODY or through our APP. We are giving away 2 SLAY MAY UNLIMITED PASSES + MEAL PLANS! Just tag a friend that you want to Slay May with and you both could win!

SLAY MAY Schedule is live! . Everyone that has purchased a SLAY MAY pass now has the ability to sign up for all of their classes for the entire month! . Class Coaches and Spin Motivators will be added to the schedule this upcoming week. (Don’t worry, it’s not actually Brandon every class).... . There is still some open spots for SLAY MAY. Register online through MINDBODY or through our app! See more

You’ve got questions, we’ve got answers. . Question: Will the Slay May Pass be like the previous one and be a punch pass? . No, this Slay May Pass will give you a full month of unlimited classes. If you’d like to do more than the required 5 classes a week in May, you can totally do that!... . Question: What if I’m currently running an unlimited monthly membership? Will the Slay May Pass be good for after May? . That’s no problem! Your Slay May pass will be added to your account and be available to use after your current unlimited month expires. Even after May is finished. . Essentially the Slay May pass is the same as your regular unlimited month but with a few extra perks This is why we’ve made them the same price. . Question: Will I be able to attend classes in May if I’m not part of the challenge and using punch passes? . Yes! We have capped the challenge to leave enough space for anyone that is not doing the challenge to still attend classes! . Question: If I can still access all of the classes and it’s the same price, why would I purchase the Slay May Pass? . With purchasing the Slay May pass you will be given a Progress Journal to track your gains through out the month. . You will be given early access to register for the classes that you want (our priority is to make sure everyone doing the challenge gets the classes they need to complete the challenge). . There will be a space saved for you on our notorious SLAY MAY sticker board to track the workouts you’ve done that week/month. . You will also be entered to win one of our end of May Grand Prizes. . We’re extremely excited for May, we believe it will be our best Slay May yet with the new programming, progress Journals, and optional meal plans! . More details to come! . Spots are filling fast! Sign up online through MINDBODY or through our app. See more

SLAY the month of MAY . The biggest month of the year is almost here and we are extremely excited to share our new programming + extras with you. . In the past we’ve always done 30 workouts in 30 days while it’s an extremely hard challenge, it’s definitely not optimal when it comes to making progress without burning out.... . This year the challenge is to crush 5 workouts in in 1 week, for 4 weeks. . Each week you must hit: . 2 Upper body workouts (GUNSHOW ) . 2 Lower body + Core workouts (Cake ) . And 1 Cardio intensive day (The Spin Lab ) . This will give you 2 days off per week to recover and focus on other things like prepping your meals for the week . Our Nutritionist @chelsea.kent17 has been working hard to build semi-custom meal plans for everyone that would like the extra challenge in May. . *more details to come* . We also understand the importance of being consistent and to push yourself by progressively overloading your workouts. . This is why we are building a Progress Journal for everyone that will go along with the workouts for the entire month. . *more details to come* . Registration is now LIVE!! Sign up through MINDBODY or through our APP. . 30/100 spots have already been filled. . Ya’ll ready to Slay May? See more

Thank you Rise fam, because of you I was voted Saskatoon’s Best Personal Trainer! . I know that when it comes to training, I’m far from the most knowledgeablehonestly every one of our trainers at Rise are smarter than me. . I’ve always had a huge passion for physical fitness whether it was for sport, aesthetic, or for my mental health; but once I got into personal training I learned that my real passion was sharing what I knew with others and watching them live a health...ier lifestyle, both mentally and physically. . This is the foundation that Rise is built on and what makes this place so special. . The energy and positivity of this space is unmatched. Our trainers, coaches, and motivators all share this same passion of mine and it shows. . When I first started Rise I was working as a personal trainer for a corporate gym. I saw the amount of money these gyms were charging people and I couldn’t support it. . I believe that living a healthy lifestyle and learning how to do so should be affordable and sustainable. This is why our prices are consistently the lowest in the city. . You’ll often hear quality over quantity when it comes to justifying their pricing for personal training/coaching . But really what their saying is they value your money more than allowing you to have an affordable, sustainable, and healthy lifestyle. . Being voted Saskatoon’s Best Personal Trainer and Best Gym is proof that you can have both. Quantity and Quality. . Rise will continue to provide the lowest prices that we can economically offer so you’ll never have to choose between rent or your physical health. . Thank you for always supporting us and I can’t wait to see where this amazing community takes us next. . -Love @bbrandonwicks . With that being said, SLAY THE MONTH OF MAY registration is now open! . We’ve been working on a whole new program for the month and we’re extremely excited to share it with you. . Sign up online through MINDBODY or our APP. See more

The start of April marks the one year anniversary of @heyitsjustjesss and @hanacoates joining The Spin Lab! . We couldn’t imagine not having these two on our team. They both bring such a positive and inviting energy to the Gym and we’re extremely grateful to have them along on this ride with us . Whether it’s Jess’s big beat drops or one of Hana’s nasty jogs, these 2 always bring the heat ... . Come celebrate with us as they team teach back to back classes this Saturday, April 2nd. You won’t want to miss it! . Hop on those waitlists to secure your spot! . See you there See more

Last chance to capitalize on our best prices of the year! . Sale ends at midnight tonight. . Download our App to purchase!... . Group Class Punch Passes: - 8 sessions for $99 (Regular $140) - 12 sessions for $135 (Regular $189) - 20 sessions for $200 (Regular $250) . Unlimited months: - 1 month - $150 (Regular $189) - 2 months - $145/month - 3 months - $140/month . Personal Training Memberships: . - 1X Weekly 4 Sessions $180 Monthly ($45 a session) - 2X Weekly 8 Sessions $300 Monthly ($37.50 a session) - 3X Weekly 12 Sessions $390 Monthly ($32.50 a session) - 4X Weekly 16 Sessions $440 Monthly ($27.50 a session) - 5X Weekly 20 Sessions $500 Monthly ($25 a session) . Memberships include your PT sessions, 24/7 gym access, and a personalized program. . *No limit on how many you can purchase. See more

ANOTHA ONE Rise fam, say hello to our newest trainer @andreas_winn . I’ve been involved in fitness from an extremely young age. In my misguided youth I competed at the provincial level in gymnastics and was a member of Team Alberta. . Around grade 9, I found my niche in football and played to the university level. Due to this, I’ve been fortunate enough to be trained by some of the best strength and conditioning coaches in Canada.... . Upon a career-ending football injury, I joined the Canadian Armed Forces and am a current member of the North Saskatchewan Regiment, which has opened my eyes to very different style of fitness. . My training style is a combination of athletic development and functional fitness with the intent to create a functional athlete regardless of skill level or ability. . We should all train like athletes because we are all athletes! . While I’m new to the Rise community, The training world remains familiar. I’ve been a personal trainer at a local gym for the last 3 years and have been involved in youth athletic development, primarily football and track athletes, for the last 6 years. . I have experience training clients ranging from complete newcomers to high performance athletes and remain excited to work with all members of the amazing Rise community! . Outside of the gym, I am currently completing my BA in International Relations and plan to use that degree to progress my military career in the future. I also love the mountains and am an avid camper, biker and hiker. . I’m thrilled to be part of the Rise team and look forward to meeting all of you very soon! . It has been awesome having Andreas around the gym the last few weeks! His energy is unmatched and is constantly pushing his clients in new and exciting ways. . No matter what your goal is, we believe Andreas is your guy to help you achieve it! . Welcome to the team @andreas_winn . If you’d like to book an initial consult with Andreas, send us a DM or an email at [email protected]! See more

Everyone say hello to our newest Personal Trainer @veronicaboesch! . Fitness has always been a huge part of my life. I grew up dipping my toes into multiple sports such as volleyball, hockey, dance, and gymnastics, but my love for soccer was always number 1! . After about 10 years playing competitive soccer, I continued my love for the game by joining the U of R Cougars soccer team. I spent my 4 years on the team until I finished my degree, where my passion shifted more to b...odybuilding. . I’d always loved challenging my body in ways that would push me past my comfort zone and allow me to continue developing as an athlete, so I started training for my first of three bikini competitions. . During this time, I learned more about my own strengths, weaknesses, what works for my body and what I truly enjoy doing. Although fitness competitions were an amazing challenge both physically and mentally, my focus now is aimed more towards maintaining a healthy, balanced lifestyle. . My goal is to never stop learning, while helping others become the best versions of themselves. Being someone who’s taken several approaches to fitness, I’m aware it looks different for everyone. . I’m here to help you find a realistic approach to reach your goals and find what works best for you. Whether you’re wanting to build muscle, lose fat, gain knowledge or just need that extra push from someone, I’m your girl! . Let’s step out of your comfort zone and into your potential! . We’re extremely excited to have Veronica join our team! She’s been grinding our 5:30am classes for a while now and knows exactly what our vibe is all about! . Veronica is also killing it with her fitness content on her Instagram, if you’re wanting technique tips, workouts to follow, or just general fitness advice we highly recommend you check it out! . Veronica is now taking on new clients with availability between 5am-7am and 5pm-8pm on weekdays, and also Saturdays. . If you’d like to set up an initial consult please DM us or email us at [email protected] See more

Hey Rise Fam! Say hello to one of our newest Coaches, @alexpoliakiwski . I am so pumped and extremely grateful to become an official part of this amazing team! . For those of you who do not know me, my name is Alexandra and I have been training at Rise for nearly 3 years.... . Sports and fitness has always been a big part of my life. . At the age of 8 my father enrolled myself and my 3 sisters into a martial art called Judo. He believed that we should know how to defend ourselves and made it a huge priority that we succeeded. . Because of Judo I was able to travel the world and eventually after years of training and competitions I had earned my Black Belt. . Looking back I think the two accomplishments that I am most proud of would be when I became the National Champion for my weight class and winning Gold in Paris, France for team Canada. . Outside of Judo I also played AAA hockey. Balancing my life with judo and hockey was extremely tough. Not only for me, but also my parents. I have no idea how they were able to keep up with our crazy athletic schedules. . I’ve always had a strong love for the gym and training. Fitness has been many things for me. . A way to reduce my stress, a way to push my limits and become stronger mentally. It has shown me what I’m capable of and has built my confidence. . With that being said - I cannot wait to start this next step in my fitness journey and share all of the things I’ve learned along the way with you. Hope you aren’t afraid to get a lil sweaty cause here we go team!!! . Let’s get ready to rumble . If you’ve ever attended a class with Alex you would know that she’s full of energy, works her ass off, and is always willing to chat with anyone that says hey! . We’re excited to have her join our team and know that she will do an amazing job of making everyone feel at home here. . Catch her at The Grind on Saturdays at 11:30am alongside @tanishataylor_ and @chelsea.kent17 See more

Are you ready for the Bad Bitches? - Megan Thee Stallion . But for real Thank you for fueling this community with your passion, your positivity, and your ambition. .... You are all truly Community Leaders to the core and we can honestly say that there would not be a Rise without you. . Today and everyday we celebrate the amazing Women in our lives Thank you. . Love Brandon + Jarek. . #InternationalWomensDay See more

The Spin Lab // Motivator: @andy_koslo . Hey there Rise Fam, I’m Andy! I’m a wife, mum, ICU nurse and sweat enthusiast - I love to do it all! Inside, outside, you name it. . I love finding joy in all the small things around us, smile lots, laugh more - that’s my mantra!... . I love celebrating even the smallest of victories for people because success is still success even if it’s small. I can’t wait to hug and high five people again, so air high fives and feet bumps have to do for now. . In my class, you can expect something different each time you ride but hopefully it will be what you need in that moment. . Together we will have 45minutes where we leave outside at the door and focus on ourselves. We will spend 45 minutes climbing to new levels and pushing ourselves to new highs. . Some days we will laugh, some days swear and yell, maybe some days there may be a tear or two. That’s ok. . My classes are built for you - for you to accomplish. We will celebrate every BODY. See more

The Spin Lab // Motivator: @jinabarker . In 2019 I heard about a May 30 in 30 workout challenge going on at a local Saskatoon gym. Of course, being that I have been heavily involved in sports my whole life I wanted to double the challenge. . Naturally I found myself competing for absolutely no reason against two other men at the gym (Matt and Evan). Within days I knew every person at that gym and felt like I had been going to it for years.... . This of course was Rise Strength Lab. . I have been spinning for over two years, taken two spin instructor training courses and cannot express what it has done for my body, mind and confidence. Spin gives you the opportunity to be whatever type of person you want to be. . As a previous UofS Huskie athlete, I crave being part of a team and working together which is what I want my riders to feel. . Whether you’ve had a heavy day and want to hide in the back and follow along in silence or you’re feeling great and want to be up front and center cheering along, I will support you. . I love sweating and I will push you to become stronger physically, and more importantly, mentally throughout each class. . All you have to do is get on the bike and I will get you to that finish line. See more

The Spin Lab // Motivator: @dshire . Playing team sports growing up in Regina, I always thought working out was a means to an end. . But after discovering group fitness while living in Calgary I realized workouts can be super fun!... . Loud music, good beats and sense of community, whats not to like?! I have been spinning for over 5 years and super excited to be part of RISE SPIN LAB! . I like tracks with pace and choreo so get ready to move and sweat! See more

NEW YEAR // SAME ME. . Your goals haven’t changed, so let’s help you reach them. . GOALDIGGER PRICING IS NOW LIVE!... . Group Classes: 8 sessions for $99 (Regular $140) 12 sessions for $130 (Regular $180) 20 sessions for $200 (Regular $250) One Month Unlimited Classes for $99 (Regular $120) Sessions do not expire. . This is our best prices of the year. . Download our App to purchase! . *No limit on how many you can purchase. See more

The Spin Lab // Instructor: @evanpottz . Years ago, a friend brought me to my first class at Rise. I had always loved group fitness, but this was different. The people and community kept me coming back. . Every workout became an opportunity to dig deep, let go of everything else, and do it together. The community empowered me to do things I never expected.... . I tried powerlifting, got into strongman, and absolutely crushed two challenge months. And now, spin! . I’ve come to love spin for the same reason. I love the challenge, but moreover I love the community. Every time I finish a ride I feel successful, and it spills into my life off the bike. . I want everyone to leave my classes feeling the same way. Did I ever think that one day I’d be teaching spin? No. Am I so excited to see you on the bike? Absolutely! Together we will sweat! See more

Our new website is now live! . It’s about time... we’ve been in need of a makeover for a while now... . You can now view our schedule, register for classes, check out all of our trainers and coaches bios, and see exactly what we offer for classes.... . This is the first of many business improvements we’re rolling out in the next few months. . With the additions of new coaches, trainers, and front desk staff, we’ve been able to step away and work on the business in ways that weren’t possible in a 24 hour day. . We’ve got some big moves coming in 2021 and we’re excited to share them all with you . Link in bio to check out the new digs See more

Our new Personal Training + Coaching memberships are now live! . We had a few questions regarding our insta story last night, so here’s the deets. . You will no longer be paying a large lump sum for x amount of sessions, but rather a monthly membership fee that will give you access to 1 on 1 training either 1, 2, 3, 4, or 5 times a week.... . Your monthly membership will include the training sessions, 24/7 gym membership, and a workout program specifically made for you. . No contract. Month to month. Cancel anytime by returning your 24/7 access key fob. . Your session schedule is flexible, depending on what works for you. . If you don’t show up for all of your sessions within the month they will be not be reimbursed. This is to keep you accountable, but the pay off is that you’re getting the absolute lowest prices per session in the city. . 1X Weekly 4 Sessions $180 Monthly ($45 a session) . 2X Weekly 8 Sessions $300 Monthly ($37.50 a session) . 3X Weekly 12 Sessions $390 Monthly ($32.50 a session) . 4X Weekly 16 Sessions $440 Monthly ($27.50 a session) . 5X Weekly 20 Sessions $500 Monthly ($25 a session) . Remember, all of these memberships also include your 24/7 gym membership, and a specialized program. . Memberships are now live on our app. DM or email us to set up a free consult with one of our trainers: . @chelsea.kent17 - ISSA Certified Personal Trainer + PCDI Canada Nutrition Health and Science Certificate (Nutritionist) . @degathlete - ISSA Certified Personal Trainer, Shot Put National Bronze Medalist. . @jacked__jackie - Bachelor of science in Kinesiology and a major in Exercise and Sports Studies. 2020 Canada’s Strongest Woman! . @taylorlionheart - 4th year Kinesiology Student + A Minor in Nutrition. . @nichallgrimson - BSc (Kin) + MSc (Kin) in Biomechanics + National Level Gymnast + Certified NCCP Level 2 Competitive Gymnast Coach. . @pmacdonald24 - ISSA Certified Personal Trainer + Strength and Conditioning Coach. . Tag a friend and you could win a 1X Weekly personal training Membership, monthly gym membership, personalized workout program, and a personalized Nutrition plan from our trainer, @chelsea.kent17! See more

R S L . Rise... Strength Lab . Rise Sweat Lab . Rise Spin Lab . 16 weekly spin classes All included with your unlimited memberships + punch passes. . We’re giving away a yearly unlimited membership, a $500 @lululemon gift card, a pair of your very own spin shoes, and a $100 @supplementworldsask gift card! (Value $3,000) . Want to win? It’s simple. 1: Like this post. 2: tag a friend. 3: follow us. 4: share this post to your story (tag us so we get notified) . More tags + shares = more entries. See more

We’d like to introduce our newest Trainer + Nutrition coach: @taylorlionheart! . Growing up I struggled with my weight, and a weight loss goal is what first got me into the gym. . Getting started was the most overwhelming part; there is so much conflicting information out there, and it can be discouraging for anyone getting started.... . Connecting with knowledgeable nutrition and programming coaches was key in my weight loss and powerlifting, and fitness journey. I gained interest in becoming a strength and nutrition coach as a result of the value I found in having these tools myself - and I hope to help people like me achieve their strength and nutrition goals too! . Whether you are just getting started, or have been at it for awhile and need a little extra accountability, we can get you where you want to be. . Taylor is now accepting new clients for both workout design and nutrition coaching. . We’re super excited to have Taylor on our team and we know she’s going to be a great coach for our Rise Fam. . If you’d like to book a free consult with Taylor, whether it’s for program design or nutrition coaching, send us a DM or an email at [email protected]! See more

We’d like to introduce our newest Trainer: @nichallgrimson . Fitness and sport have always been a part of my life. Growing up I played many sports but the one I had the most passion for and always stuck with was gymnastics. . I’ve trained for about 20 years as a gymnast and competed at 7 national championships during my competitive career.... . Growing up so heavily involved in sport, I was always intrigued by the science behind everything I was doing in the gym. . This led me to complete my bachelor’s degree in kinesiology in 2018. I was still itching to learn more, so I continued my education by also completing my master’s degree in kinesiology with a focus on injury risk mechanisms and sports biomechanics. . Accreditation’s: BSc (Kin) MSc (Kin) Biomechanics Certified NCCP Level 2 Competitive Gymnastics Coach First Aid CPR C (AED), Basic Life Support. . We are extremely excited to have Nic and his big brain joining our team! . For Nic’s full bio check out the link in our bio! . Nic is now taking on new 1 on 1 personal training clients. DM us or email us at [email protected] to book your free initial consult! See more

RISE FAM MEMBER || @andy_koslo I train for the mental benefits, the physical benefits. I train for the high. I train so I am capable of overcoming anything that comes my way. When motivation runs low, that’s when the mental game starts, that’s where you can see what you’re capable of. When you can push yourself through those physical and mental barriers in the gym. You can then work through other barriers in your life.... You can challenge yourself within your career, challenge yourself at home, to new pursuits, to do things you never thought were possible. That’s why I train. . : Dies Irae - @apashe // @blackprez See more

We did it! We made it out of 2020! . This year brought all of us some massive challenges. Many of us were pushed out of our comfort zones and we were forced to adapt and grow. . Our game plan for 2020 changed drastically. The thought of running multiple events for our community quickly got derailed and swapped with being stuck by ourselves in this empty gym, without you guys.... . But we didn’t let that stop us. Instead we faced 2020 head on and can proudly say that we did everything possible for you, the community that raised us. . When other companies stepped back, we stepped up. . We rented + shipped out our entire gym to you. . We started doing weekly workout challenges with prizes for our participants. . We brought you SLAY THE MONTH OF MAY, and IF YOU DIE... YOU DIE month of October - 30 workouts in 30 days - all for free. . 82 completely free workouts, all of which are still viewable in our story highlights. . People were being laid off, forced to work from home, and had no idea if they were going to lose their jobs. . This was our way of giving back to everyone that continued to support. . You donated to the Go-Fund Me page (thank you @acochet), you continued paying your gym memberships, you rented out our equipment, and you even paid $20 to do our completely free monthly challenges. . Without you 2020 would have been our last year as a business, and our last year as a home to our community. Thank you for your continued support Rise Fam . 2021 is going to be no different than 2020. Our community will come first. Always has, always will. See you in 2021 See more

Kendra!! Get your ass in gear! Work harder! I would personally never work that hard...but you should! - Ryan probably. . We want to officially introduce our newest trainer @_ryan.wiebe! . Plenty of you already know him as that one sassy guy who swears during class... . That being said, Ryan has been a huge part of the gym and community for quite a few years now. Last year when Brandon got sick, Ryan took over Slay the Month of May and helped run over 100 classes that month. . Ryan has a lot of experience running our classes. With Jarek and Brandon now running Gunshow + Cake, Ryan will be taking the lead on our OG class: The Grind. . You can catch him on Mondays at noon, Wednesdays at 5:30am + Noon, and Fridays at 5:30am + 6:30am. See more

3 HOURS LEFT. . Last chance to get our best prices of the year! . Group Classes:... 8 sessions for $99 (Regular $140) 12 sessions for $135 (Regular $180) 20 sessions for $200 (Regular $250) One Month Unlimited Classes for $99 (Regular $120) Sessions do not expire. . Personal Training: 4 sessions for $160 (Regular $240) 8 sessions for $280 (Regular $440) 12 sessions for $360 (Regular $600) 20 sessions for $600 (Regular $1000) . Download our App to purchase! . *No limit on how many you can purchase. See more

Happy holidays Rise Fam! . We know things things look a little different this year... . We would like to thank everyone for your efforts to keep our Rise Fam safe. Showing up every day with your masks, maintaining proper distancing, and cleaning your equipment means a lot to us and to everyone else that calls the Lab home.... . This isn’t permanent, and just know the efforts you’re putting in to keep others safe is noticed and appreciated. . When this is all over, you better believe we will be throwing the biggest party, in true Rise fashion! . Love you guys and stay safe - Brandon + Jarek. See more

1 DAY LEFT! . Our best prices of the year are now live! . Group Classes:... 8 sessions for $99 (Regular $140) 12 sessions for $135 (Regular $180) 20 sessions for $200 (Regular $250) One Month Unlimited Classes for $99 (Regular $120) Sessions do not expire. . Personal Training: 4 sessions for $160 (Regular $240) 8 sessions for $280 (Regular $440) 12 sessions for $360 (Regular $600) 20 sessions for $600 (Regular $1000) . Download our App to purchase! . *No limit on how many you can purchase. See more

SUPPORT LOCAL. . Right now more than ever small businesses need your support. . We have teamed up with some of our favourite Saskatoon businesses to give you the largest local giveaway this city has ever seen.... . This giveaway includes items from: . @outtabounds - Yeti Tundra 65 Cooler. . @swankshoelounge - Kodiak Surrey II Boots. . @Spokensport306 - Dakine Bronco Gloves, Dakine Freeride Socks, Dakine Prowler Neck Tube. . @roadcoffee - 3 Bags of Coffee, Road Coffee Mug, Hario V60 Dripper + Filters. . @visitsaskatoon - Hillberg & Berk Sparkle Ball earrings, Hillberg & Berk Sparkle Ball Halo Necklace, Instax Mini 9 Camera, Enchanted Forest Pass, 9 Mile Legacy Brewing 6 Pack, and 2 Saskatooning Scrunchies. . @crossmountcidercompany - $50 Giftcard, A 32oz Growler + 1 free Growler Re-fill, 2 Crossmount Cider Toques. . @outterlimits - Juniper Cotton Blanket and a $50 Giftcard. . @supplementworldsask - A Tub of Ghost Chips Ahoy Protein, Box of Cookies & Cream Grenade Carb Killa Protein Bars, and a 10 Shake Punch Card. . @parkerviewbrewskombucha - 12 pack of assorted Kombucha, a Parkerview Tee-Shirt, and a Parkerview Hat. . From us - 2 Unlimited Monthly Passes (Gym and Classes) . Whole package is valued at $2225 . Want to win this giveaway? It’s simple. . 1. Tag 3 friends (more comments = more entries) . 2. Share this post to your story (make sure to tag us so we get notified / more shares = more entries) . 3. Follow every company involved in this giveaway, including us! (We gonna be checking ) . We will be choosing a winner on December 15th, just in time for Xmas to receive this Perfect for the Holidays giveaway! See more

2 DAYS REMAINING! . Our best prices of the year are now live! . Group Classes:... 8 sessions for $99 (Regular $140) 12 sessions for $135 (Regular $180) 20 sessions for $200 (Regular $250) One Month Unlimited Classes for $99 (Regular $120) Sessions do not expire. . Personal Training: 4 sessions for $160 (Regular $240) 8 sessions for $280 (Regular $440) 12 sessions for $360 (Regular $600) 20 sessions for $600 (Regular $1000) . Download our App to purchase! . *No limit on how many you can purchase. See more

We drip, never drown . Our best prices of the year are now live! . Group Classes:... 8 sessions for $99 (Regular $140) 12 sessions for $135 (Regular $180) 20 sessions for $200 (Regular $250) One Month Unlimited Classes for $99 (Regular $120) Sessions do not expire. . Personal Training: 4 sessions for $160 (Regular $240) 8 sessions for $280 (Regular $440) 12 sessions for $360 (Regular $600) 20 sessions for $600 (Regular $1000) . Download our App to purchase! . *No limit on how many you can purchase. See more

No one cared who I was until I put on the mask. . Our best prices of the year are now live! . Group Classes:... 8 sessions for $99 (Regular $140) 12 sessions for $135 (Regular $180) 20 sessions for $200 (Regular $250) One Month Unlimited Classes for $99 (Regular $120) Sessions do not expire. . Personal Training: 4 sessions for $160 (Regular $240) 8 sessions for $280 (Regular $440) 12 sessions for $360 (Regular $600) 20 sessions for $600 (Regular $1000) . Download our App to purchase! . *No limit on how many you can purchase. See more

5 days remaining! . Our best prices of the year are now live! . Group Classes:... 8 sessions for $99 (Regular $140) 12 sessions for $135 (Regular $180) 20 sessions for $200 (Regular $250) One Month Unlimited Classes for $99 (Regular $120) Sessions do not expire. . Personal Training: 4 sessions for $160 (Regular $240) 8 sessions for $280 (Regular $440) 12 sessions for $360 (Regular $600) 20 sessions for $600 (Regular $1000) . Download our App to purchase! . *No limit on how many you can purchase. See more

Class // DED . Coach // @pmacdonald24 . Description //... . This is BOOTCAMP, it will take you to your breaking point and leave you feeling like a bad ass. . Designed to push you mentally and physically. DED is a High Intensity Interval Trainig class focused on Strength & Conditioning. . Pulled from his own experiences and training, Pat will lead you through a workout that will require you to sustain your VO2 max for sustained periods while performing a combination of body weight, free weights and cardiovascular based circuits. . Time // Saturdays 10am See more

Class // STRONG AF . Coach // @jacked__jackie . Description //... . Welcome to the world of Strong(wo)man! This class is lead by Canadian Professional Strongwoman, Jackie Osczevski, who wholeheartedly believes that everyone is strong enough to try their hand at the sport of Strongman! . This is an intro strongman class explores different types of strength implements, such as stone loading, axle clean and press, Viking press, log press, keg press, keg load and carry, stone shouldering, truck push, truck pull, tire flips, Circus Dumbbell press, sandbag carry and loading, farmer carry, frame carry, and various conditioning aspects. Jackie has a passion for healthy body mechanics, so the first portion of the class focuses on proper biomechanics, especially covering the biomechanics of lifting odd objects. . Come and experience this fun and exciting strong(wo)man environment where everyone of different strength levels is welcomed! . Time // Tuesday 6pm See more

Class // RISE & SHINE . Coach // @amandaonishenko . Description //... . Rise and shine is an endurance based workout featuring a combination of bodyweight movements, kettlebells, dumbbells and barbells; complimented by cardio based elements like running, rowing, and biking! . This class will have the same intensity of your Grind workouts, while slowly introducing the use of the barbell and gymnastics. If you are looking for class that will challenge your breath and body, then this class if for you! . Time // Tuesdays 5:30am See more

Class // DRIP OR DROWN . Coach // @andy_koslo . Description //... . Higher, further, faster baby. Whether this is your first time in a gym or youre the advanced athlete, this class is for you. . We build on strength, speed, power and endurance helping you chase your goals. Variety is the spice of life, getting sweaty is guaranteed! . Time // Thursday 5:30AM See more

Class: SPICY . Coach: @angeline.gymgirl . Description:... . This class places emphasis on Metabolic Conditioning by the use of full body movement patterns and functional multi-planar movements. . It promotes cardiovascular conditioning and muscular development by utilizing body weight exercises and multiple equipment such as kettlebells, dumbbells, TRX, olympic bars, slam ropes, medballs, wall balls, and more. . Exercises can be modified for all participants regardless of experience, injury, comfort level, or intensity requirement. You will definitely push yourself harder in this positive, supportive, environment than on your own. . Class times Saturdays at 11am, sign up online! See more

NEW classes, NEW trainers, NEW times! . Were extremely excited to announce the addition of new trainers to Rise! . Please welcome our newest trainers, @angeline.gymgirl, @amandaonishenko, @andy_koslo, and @pmacdonald24.... And welcome back @jacked_jackie! . Each one of these amazing trainers will be bringing their own vibes to their classes, which will add more variety for you. . Our new class times are now live! . Also, DM us if there is a type of class youd like to see, and other class times! . Tag your swolemate and you two could each win an unlimited monthly membership! See more

If it dont hang, then he cant bang - Megan Thee Stallion . Who you hanging with this weekend? Tag em and you both could win an unlimited monthly membership.

What does strength mean to us? . Strength is enduring the daily grind. . Strength is not being afraid to fail.... . Strength is picking yourself up after failure. . Strength is encouraging others to succeed. . Strength is more than just lifting heavy. . Our definition of strength has changed over the years and this now shows in how we personally train and how weve evolved the gym to accommodate. . Bring a friend, have them sign up for a month, and you will receive your next month free! Valid for both Gym Memberships and Bootcamps. See more

RISE FAM MEMBER || @jess_llynn . Part 3: . What is your favourite thing about Rise?... . The people hands down. You wont find another group who cares more. Everyone is in your corner. See more

RISE FAM MEMBER || @jess_llynn . Part 2: . How has Rise impacted your life?... . Rise has given me another family. Its my place to go when Im excited and want to move some heavy weights or get a great sweat from a bootcamp! . Who celebrates their birthday with a Rise bootcamp? This girl! Its also my safe place when Im stressed or need to get lost in a workout. See more

RISE FAM MEMBER || @jess_llynn . Part 1: . What would you tell some one who is new or thinking of coming to Rise?... . You wont regret it! It doesnt matter if youve been working out all your life, or new to it, there will be a workout to challenge you and people to cheer you on! See more

Rise. . Rise over your doubts. . Rise over the limits youve set for yourself.... . Rise by lifting others. . Rise everyday. See more

Surround yourself with people who challenge you, support you, cry with you, celebrate with you, and most importantly get you out of bed in the morning. . Congrats @malarycloke and @nataliestruck, you two have won our tag a friend unlimited monthly memberships.

Say goodbye to wet shoes and bug spray. . Were moving our classes back indoors! . Starting this Wednesday all of our classes will be back in the Lab.... . The restrictions on class sizes havent been lifted so we will be limited to 10 people per class. To offset this we have added additional class times throughout the week. . Attention all gym members: You will only need to sign up to use the gym if you are planning to come at 6pm on Mon, Wed, and Thurs. This is to ensure we wont be over capacity while we are running classes. . We will also be adding even more classes with new trainers over the next few weeks. Stay tuned. . Tag a sweaty pal and you both could win an unlimited month. See more

RISE FAM MEMBER || @brette_poly . Part 3: . My favourite thing about Rise? Easy. The people.... . Rise is different from any other gym I have been to due to the fact that everyone is a family there. . Whenever I felt like giving up, there was always someone there cheering me on to keep going. You never feel secluded or alone See more

RISE FAM MEMBER || @brette_poly . Part 2: . Rise gave me a getaway from all of my stress.... . When I started training at Rise I noticed a major improvement in my school grades along with simply just making me a happier person. . Whenever I was overwhelmed I knew I could go to a bootcamp and become completely rejuvenated. See more

RISE FAM MEMBER || @brette_poly . Part 1: . I have been to many gyms, worked with many trainers and have been involved with high intensity workouts for many years.... . Saying that Rise Strength lab has been my best experience yet is an understatement. Every person that walks into Rise gym is so welcoming and so encouraging. . The results I seen in 3 months from training at Rise was so rewarding and so worth every bootcamp. See more

24/7 365 . Restrictions have been lifted and we can now offer 24/7 access again! . Your key fobs will now work to gain entry at anytime during the day.... . If youre a new member that hasnt received a key fob yet, please talk to us at the front desk and we can hook you up! . New staffed hours: Mon - Fri 10am - 2pm 5pm - 8pm Weekends 10am - 3pm . We are accepting new members! Monthly membership $50/monthly $40/student. . No contract, no hidden fees, no cancellation fees. See more

Group photos in 2020 be like... . We were hoping to be back indoors by now. . But with the restrictions not being lifted on class sizes + unstaffed gym hours we will be staying outdoors for the foreseeable future.... . We have re-activated everyones old passes which can now be used for outdoor classes! . Monday Wednesday Friday . 5:30am + 6:30am . Sign up online through our App or MINDBODY See more

We are now allowing new gym members! . Weve gotten into a solid cleaning, distancing, and capacity routine and are now ready to accept new members! . You can sign up + book in on our app or through MINDBODY.... . $50 Monthly / $40 student / no sign up fees / no contract / no cancellation fee. . 8am - 10pm Mon - Fri 10am - 6pm Weekends See more

TOMORROW!! LETS GOO!! . Weve been silently renovating, cleaning, planning, and re-equipping the gym over these last few weeks in preparation for our re-opening! . Open gym time slots are now on our app/MINDBODY! Just sign into your account with your email and book your times.... . If youre having any difficulty please let us know, we will be sticking around our computers to make this as smooth as possible! . Restrictions will not allow gym usage without staff on duty. So our hours for the time being will be 8am-10pm Mon-Fri. And 10am to 6pm. . Please follow social distancing guidelines and sanitize your equipment. . Classes will resume on June 15th. More details to come! See more

Posting a black square is the first step at showing solidarity, but if we want to bring real change we must be active. . How can you be active? Follow the link in our bio to sign petitions and donate to organizations leading the charge. . Inequality is real and strong. Not just in the U.S.A. but right here at home.... . Together we can bring real change. . #blackouttuesday See more

#blackouttuesday

JUNE 8TH!! LETS GOO! . We have a lot of work to do to get us operating again and obviously things will be different than before. . Heres our rough draft for re-opening:... *Will adjust as governments regulations change* . If you kept your monthly gym membership you will be able to use our app and sign into our Open Gym Class. This will give you access to the gym for 1 hour and 45 minutes. A new class will be available every 2 hours for the entire day. . Access will be limited to 12 people at a time. This will allow us to have up to 3 staff members in the gym at any time to keep up with cleaning and disinfecting. . We will not be signing up any new gym members until more restrictions are lifted. . If youre currently renting equipment, we will be needing the equipment back on June 1st, so we can start equipping the gym! . As for classes, we will be taking them outdoors for at least a month. All classes will be held at Rotary park, with a max capacity of 24 people. . We will be using this time to hire and train new trainers for the new classes we want to add in the fall! So if youre interested in training and running classes, Holla! . RISE + GRIND WILL BE BACK! . Sundays we will run 3 back to back classes with a 30 minute break in between classes max capacity of 24. And as always... completely free! . Dont worry, if youre not comfortable with exposing yourself to the public yet, we will be continuing our virtual workouts and challenges. . Cant wait to see all of your beautiful faces again! See more

From the bottom of our hearts, we want to say THANK YOU . When we first heard the news of COVID-19 and how businesses were being forced to close, we were scared. Mostly we were scared about the health of ourselves and our loved ones, but also scared about what would happen to the gym and community. . This is our only source of income and we pay ourselves very little, just enough to get by. The rest is re-invested back into the gym through equipment and upkeep.... . We were not prepared for a shut down. . Weve been closed for over a month and now more than ever, we are extremely grateful for the country that we live in. Canada/Saskatchewan has helped tremendously . But most of all, we are grateful for you. Our Rise Fam. . Without you choosing to continue your memberships, without you renting out our equipment at ridiculous prices, without you donating to the GoFundMe page, and without you Slaying the month of May, we can confidently say we wouldnt have been able to re-open our doors once this was over. . Were still not out, but we know we can weather the storm. . Once again, thank you for supporting us Rise Fam. Now more than ever We will always continue to give back to this community that raised us and when this eventually passes and social gatherings are allowed, we are throwing a welcome back party in true Rise fashion See more

Its almost time to SLAY, bitches . So far we have over 250 people signed up for Slay the month of May, and with that quite a few questions. . Hopefully this answers most of them for everyone!... . This is free for everyone and our videos will be posted daily on our Instagram story. We will try to post the workouts at 10pm the night before so you early birds will have a workout to do in the morning. . You can do the workout at anytime during the day, just make sure you get it done! . If you paid the $10 online, that covers you for the entire month and puts your name into our grand prize draw. . If you want to be eligible for the prizes (both free and paid ones), youll need to register online for every class. This will let us know that youve been following along with our workouts and have finished 30 in 30. . If you miss a day, you can double up on the next. Our workouts will be saved in our story highlights on our page! . You can still register! Head to MINDBODY or download our app. . First workout coming atcha tonight! See more

Slay The Month of May // Virtual . Starting May 1st we are doing 30 workouts in 30 days! . We have a new way of giving you our workouts that is both informative and simple. (No, you arent gonna have to watch a 3 minute video of Brandon talking anymore. We know, were sad too). All of which will be done on insta through stories and posts.... . Everyday will be a different format - around 30 minutes long - all done with zero equipment. . Monday // Challenge day - Weekly challenges arent gonna stop - Supporting other local companies with our giveaways . Tuesday // Double Trouble . Wednesday // Run The World . Thursday // Mobility MVMNT - Download the @mobilityMVMNT app and use RISETOGETHER for a free month trial of daily mobility/recovery sessions. Local company developed by our very own @crystalderry (dont start the trial until May 1st) . Friday // Ring Of Fire . Saturday // The 6ix . Sunday // Mobility MVMNT . We will be posting a calendar for you to follow along with, at the end of the month everyone that has registered online and finished 30 workouts will be entered to win a Hoodie and T-shirt from us. . Everyone that joined the $10 prize pool and finished 30 workouts will be entered to win 1 of 3 grand prizes. . * $500 @lululemon Gift Card * $500 your choice local business gift card * 1 year unlimited membership to us. . Registration is now open, head to MINDBODY or our APP to sign up. SLAY Bitches . Tag a friend and sign up for your chance to win one of our rebirth T-Shirts. See more

Support your local businesses. . For all of you that dont know, @supplementworldcanada was started and grown right here in Saskatoon by @joshuamacgowan . His team has supported us and other local businesses tremendously over the last few years and one has given back as much as he has to the Saskatoon Health and Fitness Community.... . Right now is a scary time for local businesses and once again Josh and his team are doing everything they can to support the Saskatoon community. . To support us through these times, Josh has set up a promo code (RISE10) to be used at checkout on his website: supplementworldcanada.com . Every order made with that code will save you 10%, but on top of that he will be donating 20% of the sale to us. . Even when times are tough for him, hes still giving back to his community. See more

At home packages coming atcha! . Weve been overwhelmed with requests for at home packages and other equipment rentals! . So here it is:... . At home Package: $150/month. This includes - An online workout (via Instagram story) every 2nd day, a TRX, a slam ball, a pair of dumbbells, a kettlebell, a booty band, a resistance band. (Group class members get first dibs) . Strength package: $200/month. This includes- A squat rack or combo rack, 490lbs of weights, a rogue power bar, a solid flat bench or adjustable bench. (Gym members get first dibs) . We will personally deliver all packages tomorrow and Sunday. . E-transfers only. . First come, first serve, please DM us to claim yours! . Thanks again for all of the support @ Rise Strength Lab See more

The Zombies are coming! . But for reals, thank you for all of the support . We want to thank our good friend @acochet for starting up a GoFundMe page to help us through this lockdown. The link to donate is in our bio.... . If you want to support us but also want something back we are doing a ZOMBIE OUTBREAK SALE through mindbody or through our app. . Enter the promo code COVID19 to save 19% on all of our services during checkout. . Thank you again for supporting us and we will be coming out with at home workouts and will be releasing some prices to rent our equipment for the month! . Stay safe, stay healthy See more

We were wrong. . Initially we thought following the guidelines of The Saskatchewan Government and trying not to overreact would be the smart move. .... But we were wrong. . As a province we are in a good position to keep this under control which means we need to be proactive. Kudos to all other businesses that have already taken the leap, we should have followed suit. . Effective immediately we are temporarily closing our doors to all members, both gym and group classes. We want to deeply apologize to all of you on the front line that have been using our space as an escape from all of this. . This has been an incredibly hard decision, as small business owners we will feel this for a long time coming. We have poured our heart and soul into this over the past 5 years and hope that we can continue to do so once this passes. . We want to thank everyone that has supported us during these times and everyone that will continue to do so over the coming weeks and months. . Stay safe, stay healthy, lend a helping hand. Rise and Conquer. See more

F*ck you, COVID-19. . We have had a lot of questions regarding this pandemic and how we plan on approaching it, so hopefully this helps cover a few of them. . The short answer is that we will be staying open until we are told otherwise.... . That being said, we are taking every precaution and additional steps to our cleaning process in order to combat the spread of any bacteria + virus in our space. . Our staffed hours will be increased to 8am - 8pm on weekdays and during this time our main job will be to disinfectant all equipment and touchable surfaces. . We will be providing hand sanitizer stations for our members and extra bottles and wipes for cleaning equipment. . Chalk is being replaced by liquid chalk, its one extra step in reducing contact and also the added benefit of liquid chalk is that its alcohol based and can double as a minor cleaning agent. . Towel service has been put on hold. At the moment we are urging everyone to bring their own towels if they need to shower after their workout. . We have added more class times in attempt to reduce the amount of people in our gym at once. The capacity has been dropped from 36 to 16. In accordance, group classes are still available to all new members. . From this point on we will not be selling day passes or short term memberships in order to help prevent crowding in our gym and keep our members safe. . Thank you for your continued support and we wish everyone the best during this time. . The Rise Fam @ Rise Strength Lab See more

RISE FAM MEMBER || @jondewitt . If you just look at this wall behind me, you can understand that theres a huge atmosphere and community here. . Its a very contagious atmosphere around here.... . The second I walk in the door, theres people, theres music, now Im in the mood to lift. . Were giving away 2 six month memberships to you and a friend. . Tag your swolemate and both of you could win. . : Time Travel - Black Tiger Sex Machine + Blanke See more

When all the squat racks at full. . We want to wish good luck to Rise Athlete @djessicabuettner as she competes at The Canadian National Powerlifting Competition tomorrow in Winnipeg! . We will be Live-streaming the meet at the gym tomorrow at 5:30pm.

1 DAY REMAINING . Group Classes: 8 sessions for $99 (Regular $140) 12 sessions for $135 (Regular $180)... 20 sessions for $200 (Regular $250) One Month Unlimited Classes for $99 (Regular $160) . Personal Training: 4 sessions for $200 (Regular $240) 8 sessions for $360 (Regular $440) 12 sessions for $480 (Regular $600) . Download our App to purchase! . *No limit on how many packages you can purchase.* See more

DRIP OR DROWN . 2 DAYS REMAINING . Group Classes:... 8 sessions for $99 (Regular $140) 12 sessions for $135 (Regular $180) 20 sessions for $200 (Regular $250) One Month Unlimited Classes for $99 (Regular $160) . Personal Training: 4 sessions for $200 (Regular $240) 8 sessions for $360 (Regular $440) 12 sessions for $480 (Regular $600) . Download our App to purchase! . *No limit on how many packages you can purchase.* See more

I close my eyes, begin to pray. Then tears of joy stream down my face. WITH ARMS WIDE OPEN. - Creed. . Only a few days left to capitalize on our best prices of the year! . Group Classes:... 8 sessions for $99 (Regular $140) 12 sessions for $135 (Regular $180) 20 sessions for $200 (Regular $250) One Month Unlimited Classes for $99 (Regular $160) . Personal Training: 4 sessions for $200 (Regular $240) 8 sessions for $360 (Regular $440) 12 sessions for $480 (Regular $600) . Download our App to purchase! . *No limit on how many packages you can purchase.* See more

Pushin Sleds & Pushin Limits. . Only 3 days left to get our best prices of the year! . Group Classes:... 8 sessions for $99 (Regular $140) 12 sessions for $135 (Regular $180) 20 sessions for $200 (Regular $250) One Month Unlimited Classes for $99 (Regular $160) . Personal Training: 4 sessions for $200 (Regular $240) 8 sessions for $360 (Regular $440) 12 sessions for $480 (Regular $600) . Download our App to purchase! . *No limit on how many packages you can purchase.* See more