Tone House℠ is the premier Strength &
Conditioning athletic training facility in NYC. Classes are team-oriented, competitive, fun, and supportive, guaranteeing optimal fitness results. Whether you’re an elite athlete, or just want to train like one, Tone House’s goal is to bring sports conditioning workouts to the mainstream and help individuals improve their mental and physical health and become better overall athletes and people.

Yes, Tone House is for anyone! From the competitive athlete, to the general fitness consumer, to those just starting out and interested in getting stronger and faster. Tone House will challenge your mind and body, safely and effectively.

Our All Levels Conditioning class & Strength formats offer progressive options during class so you can choose the reps, weights, and movements best suited for your fitness level.

Yes – please tag us! However, filming should not be disruptive to class whatsoever. No flash photography, tripods, or cameras aside from phone cameras are permitted without prior approval.

Rookie Passers have a 30 day window to book their first two classes. Outside of the Rookie Pass, a 14 day booking window applies.

The following amenities are available upon check-in, and may vary by location:

• Complimentary gym towels
• Complimentary cell phone charging stations
• Gender inclusive locker rooms
• Showers w/complimentary bath towels
• Hawthorne hair & body care products
• ghd air® hair dryers
• Cold tubs for post-training recovery
• Water, energy, and refuel products for sale at check-in.

Yes, we offer discounted student rates at $30/session. This rate is applicable for walk-in only at select times* and available for undergrad and graduate students with a valid college ID upon check-in at the front desk. Hours: Monday through Friday, applicable to all sessions between 8:00am & 4:30pm.

Yes, but since you are partaking in extremely intense physical activity, please consult with your physician beforehand for a professional opinion. Please also inform your Tone House Coaches prior to the start of the session so they can monitor your training and advise accordingly.

No. Unfortunately, we don’t.

You must be at least 18 years of age to hit The Turf. Clients under the age of 18 may be considered on a case-by-case basis and must have a legal parent or guardian present upon check-in.

The human body is designed to move as a whole and on multiple planes – similar to how athletes train to stay in peak condition. Remaining abnormally stationary or staying in one plane while training prevents our bodies from maximizing their full potential – in workouts and in daily life. Movement training utilizes more muscle groups and expends more energy, resulting in highly effective and efficient training sessions. Tone House challenges individuals to elevate their workouts by consistently incorporating this programming philosophy into each session.

The program is created by Alonzo Wilson, Founder & Director of Training, and it is standardized, which means it will be consistent wherever and whenever you train. It changes daily based on the focus  (Lower Body, Upper Body, Core, Total Body, or Pure Conditioning), and it is designed to evolve and progress as our athletes do to avoid plateaus.

No two programs are exactly alike. The weekend program is the same on Saturday and Sunday, but it will be entirely different from the previous weekend.

All our certified Coaches are excellent and offer a unique approach in their delivery of the program, but the daily message is always consistent in order to maintain the integrity and the quality of the Tone House experience.

• The Breakdown Team Chant – Get motivated. Get focused. Get pumped up.
• The Warm Up – 10 minute dynamic, nonstop, and progressively challenging movements to mentally and physically prepare you for training
• Consistent transitions from explosive to non-explosive exercises combined with resistance and velocity training techniques
• Active recovery periods to maintain elevated heart rate for maximum caloric burn and fat loss
• 5-10 minute stretch/cool down
• The Breakdown Team Chant – Leave energized. Leave inspired. Leave accomplished.

The benefits are endless. Combine Tone House classes with a healthy diet and you will experience:

• Significant fat loss and maximum caloric burn (600-1000 cals/class, varies based on the individual)
• Improved cardiovascular and muscular endurance, strength, and power
• Increased speed, velocity, core strength, agility, and reactivity
• Better balance, coordination, and motor control
• Lean muscle definition
• Injury-prevention

Tone House will help you be better equipped to do what you love to do and face your own life challenges with confidence – whether you are playing on the field or court, training for a race, relieving stress from a demanding career, or seeking more energy to play with your children or grandchildren.

In terms of intensity, yes. In terms of format or approach, no. It’s most comparable to a team sports practice (e.g., football, soccer, etc.).

Classes are pace- and time-based, rather than focused on reps. The intensity and integrity of the program will never be compromised, but we understand there will be a mix of fitness levels in each session so modifications and progressions will be offered to ensure no one is excluded.

Exercises encompass familiar and unfamiliar movements as your body adjusts to training in a very different, yet highly functional, manner. Athletes have the ability to go at their own pace, but our Coaches will hold everyone accountable and strive to push everyone out of their comfort zone.

While there is clearly no easy day at Tone House, Pure Conditioning Day (Friday) has been lauded as the toughest day because the program consists of very little recovery time with a primary focus on endurance, stamina, and constant heart rate elevation throughout 90% of the session.

Yes, our training format allows us to adjust the weights and exercises for athletes of all skill and strength levels. You’ll lift at a weight appropriate for you with form checks and support from your Coach and fellow Athletes.

No. STRENGTH is comparable to traditional athletic weightlifting found in collegiate and professional weight rooms. We’ll focus on the main traditional lifts (bench, squat, and deadlift) rather than the Olympic lifts found in CrossFit. You will see the occasional power clean, but the format is unique to the collegiate weight lifting style.

Every exercise is modifiable to work around injuries. Please inform your Coach at the beginning of each training session about any limitations you have and we’ll proceed and modify accordingly.

For optimal results, we recommend following a weekly program of 3 STRENGTH sessions and 2 Conditioning sessions. Don’t forget to incorporate regular Recovery sessions and proper Nutrition habits to fuel and take care of your body appropriately. For a more customized approach designed around your specific fitness goals, please reach out to us directly.

Our STRENGTH program will definitely make you stronger on it’s own, but will be more effective when paired with our Conditioning sessions. The best formula for becoming a well balanced Athlete is the 360 approach of Strength, Conditioning, Nutrition & Recovery.