A controlled environment for physiological development.

Private coaching that ends in gym independence.

CoGym coach conducting a fitness assessment at the Durham training studio

Foundations. Competence. Autonomy.

Learn how to structure workouts in-house and train autonomously at any facility in our 3-phase approach:

  • Independent workouts increase as coached workouts decrease.

  • Your coach continues to program, track, and adjust everything behind the scenes.

  • Most clients reach full autonomy in 4 to 6 months.

CoGym private training studio with squat rack and specialty barbells
Three-phase CoGym System diagram: Foundations ($380/month, 1 coached + 1 independent workout weekly), Competence ($380/month, 1 coached + 2 independent), Autonomy ($95/month, 3 independent + 1 hour monthly check-in).
  • CoGym coach demonstrating belt squat technique during coached workout

    Phase 1: Foundations

    $380/month

    Learn form and technique while building the structure required for long-term progress.

    1 coached workout per week

    1 independent workout per week

  • Client performing barbell squat under coach supervision at CoGym

    Phase 2: Competence

    $380/month

    Develop discipline through more independent execution and consistent measurable progress.

    1 coached workout per week

    2 independent workouts per week

  • Client performing overhead press on a bamboo bar at CoGym studio

    Phase 3: Autonomy

    $95/month

    Train with greater autonomy while programming, structure, and progress tracking remain in place.

    3 independent workouts per week

    1 hour of check-in time per month

Structure without supervision.

All independent workouts are delivered through the CoGym training app. Every session includes the full exercise sequence, sets, reps, rest periods, and video demonstrations. Your coach programs everything in advance and adjusts based on your performance.

CoGym training app screenshot showing an independent workout with estimated duration, required equipment icons, coach instructions, and a list of exercises with sets, reps, and rest periods

Progress tracking.

Metrics are tracked automatically in the background. Body composition comes from your in-studio scan, while steps, sleep, and activity come from your wearable. Your coach reviews the data and adjusts programming accordingly.

Trainerize dashboard showing a client's completed coached workout, walk, and weigh-in for April 9th, plus a My Progress grid with steps, sleep, body weight, body fat, resting HR, lean body mass, and caloric burn.

Measurable results.

Combine physical metrics and lifestyle behaviors to determine your CoGym Score.

  • These reflect your body’s current physical capacity:

    • body composition

    • cardio fitness

    • grip strength

    • mobility

  • These reflect your habits and recovery:

    • alcohol

    • daylight

    • hydration

    • meditation

    • sauna/cold plunge

    • sleep

    • steps

  • Your physical metrics and lifestyle index are combined to generate a score out of 100. Missing points highlight areas for improvement.

A sample digital scorecard for a client tracking their CoGym score

Meet your coach.

Griffin Connors, Head Coach

B.S. Biochemistry, UNC Chapel Hill

NASM-certified Personal Trainer

Over a decade of experience coaching clients

Griffin Connors, CoGym founder and personal trainer in Durham NC

Griffin built the CoGym Score around metrics he tracks on himself. His clients use the same framework.

“The methods are always evolving. Every client interaction adds to a growing body of insight that is continuously refined to ensure the best possible outcomes.”

Schedule a CoGym Assessment.

Training at CoGym begins with a consultation call. Your coach will ask about your goals, training history, and current lifestyle.

Your first in-person visit includes:

  • Physical assessments to establish your initial CoGym Score

  • A demo coached workout so you know what to expect going forward

Questions? Read the FAQ.

Schedule a CoGym Assessment
Client performing cardio assessment on assault bike with CoGym coach
CoGym graffiti-style logo art