Great structures aren't built on weak foundations. Foundation is our general physical preparedness (GPP) class and the foundation of our training system. Although this is considered our introductory program and a means to build a solid "foundation" it's anything but basic. The goals are to increase strength, power, work capacity, and resilience while you learn the fundamentals of movement and lifting technique. Quality is emphasized over quantity.
Workouts can be scaled to ensure they're as challenging as you need them to be. In our experience even the most advanced athletes can benefit from focusing on fundamentals.
At some point the pursuit of more reps or adding more weight to a bar loses it's ability to inspire the work it takes to get there. Both your brain and body crave more complex challenges to stay motivated and to keep progressing. The context for this class is to build strength and an amazing body through the pursuit of progressive movement skills. Rather than doing more push-ups let's do single-arm push-ups. Rather than loading more weight to your back squat let's train to squat on one leg without assistance to the floor. Kettlbell swings and Deadlifts are great so let's take those movements to the next level with the clean and snatch. And then, when you can do it with one kettlebell, we'll challenge you to do it with two kettlebells at a time.
What's next is up to you. Your strength is limited only by your imagination.
There's a lot to be said for good ole' fashion manual labor. Swinging a sledge hammer, pushing sleds loaded with weight, and carrying heavy objects in various ways is no joke! It's also extremely empowering! Hey, they don't call it Farm Tough for nothing. This metabolic burner will build your work capacity using density circuits, high intensity intervals (HIIT), kettlebell matrices and Tabata. Come find out for yourself if you have the strength to endure.
Fast & Strong
On the field, court, or pitch it's said that speed kills and strength dominates. You'll be led by Sarah Harris, Captain of the Santa Monica Rugby Club and world-class badass, through a workout to develop your speed & strength in a workout modeled after the programs used by elite field, court and Olympic athletes all over the world.
You're an athlete, so train like one.
Remember when you couldn't wait to get to the playground to meet up with your friends? We do!
Brian and our other instructors were the kids that did handstands and came up with inventive ways to move, climb, and swing. Under the monkey bars was the place we met and where we inspired each other to pull off harder, more creative tricks and then string them together. It wasn't planned as a workout, it was simply our way of expressing our exuberance for life, movement and friendship.
We'd go on for hours until the street lights came on signaling it was time to go home. We enjoyed challenging each other and ourselves to unlock new skills and feats of strength. The more we moved the more our passion and curiosity grew. We learned about commitment and put in lots of hard work in the name of fun and self exploration. The workout and the bodies we built were side affects that were mere afterthoughts at the time.
Success empowered us. Failure motivated us. The combination made us fall in love with movement and that's what we want to share with you in this class. The side effects are more strength, better mobility, a lean and ripped body, and some impressive skills you can bust out at parties like handstands, single-arm push-ups, pistol squats and more.
While this is a bodyweight workout, you can expect to train on the gymnastics rings, monkey bars, and climbing ropes.
"You must first master yourself before you can display mastery over anything else."
(k)Bells & Rings
Kettlebells and your own bodyweight are the two most versatile tools for training. This class combines the two with gymnastics rings for a unique total body workout that will build strength, burn fat, and develop an iron core & grip. The context is to gradually develop more advanced skills with the KB's and on the rings to activate new neural pathways that stimulate previously dormant muscle fibers and parts of your brain that you may not have used since you were a kid. Come to learn strength and skill. Come back to attain it. Repeat. Leave Superhuman.
34 minutes of movement. Class begins with a 3-5 minute warm-up movement matrix. Following the warm-up you'll do two 10-minute AMRAP (as many rounds as possible) circuits with a 3-minute break in between. The AMRAP circuits will be collection of straight forward fundamental exercises using your own bodyweight, kettlebells, slam balls, and more. You'll be able to challenge yourself working at your own pace inspired by the energy of the group and instructors. Class ends with 4-minute conditioning challenge.
Sometimes 60-mins isn't enough. This is a 90-minute class that we use as a testing ground and a practical teaching forum for advanced skills. Every 90 class is a question we call a kinetic koan that you have to solve with the tools you've been given (instruction), focused intention (presence), grit, and guile. We feel like we'd be selling you short if the challenge was only physical. With the focus on a particular challenge you may forget how hard you are working.
This class is 60 minutes long, and split into two sections. In the first 30 minutes we will warm the body with a slow flow and some light core work. The second half of the class will be spent doing both active and passive deep stretching. Each week we will target a specific part of the body but lightly touch on all areas. This class is suitable for all levels.