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At CKO, we want our members to work out regardless of how jam-packed their schedule may be. Our lunchtime classes are ideal for nine-to-fivers who want squeeze a “sweat-sesh” into a typically hectic daytime schedule. Punching at lunch in an abbreviated format is achievable every weekday with Throwdown30 and KBX45.


Throwdown30 class gives participants a kickass workout in 30-minutes. This high-intensity class is ideal for all skill levels but should not be underestimated due to its shorter length. If you need to get back to the office within an hour lunch break, then this is the class for you. Currently offered Monday, Wednesday, and Friday noon-12:30 p.m. Shelby Reno and Emily Esteban instruct this no-nonsense workout.

Look at this way: In the amount of time it takes to watch one or two Netflix episodes, I can get my sweat on? Then no, Netflix. I am not still watching you.


Our KBX45 class is 45 minutes front to back and combines the Throwdown30 and standard 55-minute class formats. This option is equally as intense as our Throwdown30 class, but it dedicates additional   time to dynamic and static stretching in the warm-up and cooldown. KBX45 is currently offered Tuesday and Thursday 12:15-1 p.m. Shelby Reno and Xristina Kuhlmann instruct this killer workout.

Look at this way: In the amount of time you spend lunching with coworkers, you could instead burn hundreds of calories and rev up your metabolism and energy level for the rest of the day. If you did this once a week for a whole year you could burn about 26,000 calories! Where do I sign up?

High Intensity Interval Training (HIIT)

Studies have shown high intensity 15-minute workouts can have the same – if not greater – effect than a low intensity 60-minute workout. Statistics have shown that the HIIT method works best for time-crunched, results-demanding people.

Not only will a lunch-hour workout make you feel accomplished, it’s also proven to make you feel more energized and alert, allowing you to conquer the rest of your workday. Say “Bye-bye!” to the afternoon slump.

Doctors also recommend that if you indulge in a lunch break sweat session, you should eat after – not before – your workout. Healthy and fulfilling breakfasts paired with protein-packed snacks and a light lunch is recommended for workout days.

Our location in the North Monroe Business District makes it easy for downtown workers to drive to our facility quickly. The accessible location offers free and plentiful surface parking and is even walking or cycling distance from the downtown area (for the over-achievers who want to supplement their workout with another workout). Not only are we a short distance from downtown but we reach neighborhoods like East Hills, Grand Rapids’ West Side, the North Side, East Grand Rapids, Eastown, Alger Heights, Cherry Hill, and Midtown within a five-mile radius.

So, what are you waiting for? Schedule a free trial class today.