Conditioning class running at OG Strength and Conditioning

Gym Info

HOW WE TRAIN AT OG

OG Strength & Conditioning is a coach-led strength and conditioning gym in Rocky River built around structured training, smart progression and consistent coaching.

Our 50-minute classes combine strength, conditioning, mobility and intentional warm-ups and cooldowns so you can train hard, recover well and keep coming back without feeling beat up.

Below you’ll find our weekly training split and what to expect from each day.

Flexible
Hours

Expert
Coaching

Varied
Classes

Personal
Support

Flexible Scheduling

Your time matters. That’s why we offer a variety of class times and open gym hours, so you can train whenever it works best for you.

Book Your Class Now

TRAIN HARD. RECOVER WELL. COME BACK STRONGER.

We take warm-ups, cooldowns, mobility, progressions and regressions seriously. The goal isn’t to destroy you for 50 minutes. It’s to help you get stronger, move better, recover well and train consistently week after week.

We believe strength comes from more than lifting heavier. Mobility, movement quality, recovery and consistency all matter.

Class Variety

We run a range of classes designed to build strength, improve fitness, and keep training interesting.
There’s something here for every level.

woman squatting a sandbag at OG Strength and Conditioning lower body class

MONDAY — LOWER BODY FRONT

A lower-body strength day focused on the anterior chain. Expect squats, lunges, sled work and accessory movements that build strength through the quads while also training areas like the hip flexors and anterior tibialis.

TUESDAY — UPPER + CORE PUSH

An upper-body strength day focused on pressing patterns, chest, shoulders and triceps, paired with dedicated core work. We also build in mobility and movement prep so you can develop strength through a healthy range of motion.

Coach guiding a male client to a seated overhead press

Cardio class at OG Strength and Conditioning

WEDNESDAY — CARDIO

A full-body conditioning day designed to improve cardiovascular fitness, work capacity and overall athleticism. Expect a mix of cardio equipment, bodyweight movements and functional exercises performed in structured intervals.

THURSDAY — LOWER BODY BACK

A lower-body strength day focused on the posterior chain, including the glutes and hamstrings, while also training the calves, hips and supporting musculature that helps you move and perform well.

FRIDAY — UPPER + CORE PULL

An upper-body strength day focused on the back, biceps and pulling patterns, paired with dedicated core work. Expect rows, pull variations, accessory work and mobility designed to build a strong, balanced upper body.

SATURDAY — CARDIO COMPETE

Saturday follows the same full-body conditioning approach as Wednesday with one added element: a competition station. It brings some friendly competition, teamwork and extra energy into the room without turning the workout into a completely different training style.