MEMBERSHIP SERVICES

OVERVIEW

To try a training session with us, come to a cardio club CLASS: 0515-0600 monday, wednesday and friday.

CONTACT US FOR MORE INFORMATION ABOUT JOINING.

All fitness levels are welcome at the cardio club sessions. If you are new to the gym, let the coach know when you arrive—they’ll ensure you get the most out of your session.

The Mill Gym offers 12 classes weekly, including Cardio Club, Starting Strength, and General Athletic Conditioning (GAC) classes.

- Cardio Club: 0515 - 0600 monday, wednesday, friday: Open to everyone aged 16 and above.

- Starting Strength: 0515 - 0600 tuesday, thursday: these classes are for members who have completed our initiation process.

- GAC Classes: 0600 - 0700 Monday to saturday. our main strength and conditioning sessions. available anytime for members who have completed the GAC test and achieved Level 3 or above, known as "GAC Members."

Becoming a GAC Member

To qualify as a GAC Member, you must complete our initiation process. This includes six sessions: five training sessions with one of our trainers and the final GAC test.

During the initiation sessions, you’ll learn our training philosophy, standards, rules, and fundamental movements and techniques. The final initiation session is the GAC test. this determines your level in our General Athletic Conditioning standards, ranging from Level 1 (Novice) to Level 6 (Elite). To qualify as a GAC Member, you need to achieve at least Level 3.

Membership Requirements

All members (and staff) retake the GAC test annually. Failure to do so may result in being relegated to Level 2 classes and services.

- Level 3 or Above: you can attend all gym classes (GAC, Cardio, Strength) and access the gym anytime during business hours (outside of class times). GAC classes are our main strength and conditioning sessions.

- Level 2 or Below: you may only attend Starting Strength and Cardio Club classes. You can retake the test after a minimum of 3 months to try to reach Level 3 and gain full membership access.

If you were previously at Level 3 or above and have been absent from the gym for 3 months or more, you must retake and pass the GAC test to regain access to GAC classes.

Getting Started

Complete the registration form (link below), and we’ll contact you to arrange your first session.

GYM MEMBER SERVICES

members who have passed the Initiation test to a Level 3 or above have access to the following:

• Gym classes: General Athletic Conditioning (GAC), cardio club, strength

• Open gym: training times during business hours (Members only)

• Workshops (Members and Non-members allowed)

members who have achieved a Level 2 or below on the Initiation test have access to the following:

• Cardio Club classes (Members and Non-members allowed)

• Starting Strength classes (Members only)

• Workshops (Members and Non-members allowed)

GENERAL ATHLETIC CONDITIONING (GAC) CLASSES

THE GAC SESSIONS ARE THE MILL DAILY STRENGTH AND CONDITIONING SESSIONS THAT ALL OF OUR MEMBERS FOLLOW.

TO ENTER THE GAC CLASSES YOU MUST PASS THE FINAL INITIATION TEST AT A LEVEL 3 (OR HIGHER). NO EXCEPTIONS.

THE GAC SESSIONS FOLLOW THE PRINCIPLES OF PROGRESSIVE OVERLOAD, AND ARE PROGRAMMED IN 4-6 WEEK CYCLES OF STRENGTH; POWER; POWER ENDURANCE; MUSCULAR ENDURANCE; FOUNDATION (PLUS DE-LOAD WEEKS). EACH CYCLE HAS A PARTICULAR BIAS, WHILST STILL MAINTAINING THE OTHER AREAS OF STRENGTH AND CONDITIONING.

CARDIO CLUB CLASSES

CARDIO CLUB IS OPEN TO EVERYONE, WHETHER YOU ARE A MILL MEMBER OR NOT. This class is open to everyone and will give you a taste of how we train. IT IS DESIGNED TO INCREASE YOUR WORK CAPACITY BY PROVIDING YOU WITH UP TO 45 MINUTES OF CARDIO CONDITIONING TRAINING.

MOVEMENTS ARE NON-TECHNICAL SO NO EXTENSIVE PRIOR TRAINING EXPERIENCE IS REQUIRED.

TO ATTEND, PLEASE COMPLETE OUR REGISTRATION FORM (LINK BELOW), AND CONTACT OUR TEAM VIA CONTACT TO BOOK IN FOR A SESSION.

ALTERNATIVELY, IF YOU KNOW ONE OF OUR MEMBERS, COME IN WITH THEM AS A GUEST.

FOR INFORMATION ON FEES, CLICK ON FEES LINK BELOW.

STARTING STRENGTH CLASSES

OUR STARTING STRENGTH CLASSES ARE DESIGNED TO TRAIN NOVICE LEVEL ATHLETES, IN BASIC STRENGTH AND POWER TECHNIQUES TO DEVELOP THE FUNDAMENTALS of STRENGTH TRAINING LIFTS. THE FOCUS IS ON BODYWEIGHT, BARBELL AND KETTLEBELL TECHNIQUES.

YOU MUST HAVE COMPLETED THE MILL INITIATION SESSIONS TO ATTEND THESE CLASSES.

FEES

For information GO TO fees

REGISTRATION

To start, complete our REGISTRATION form (link below) and we will contact you to arrange a time to BEGIN youR sessions.