Class Descriptions

There are four physical adaptations we're trying to extract from our students and that you can expect to experience from training in our system.  Every class will address the following four adaptations to differing degrees:

·       Movement skill

·       Strength

·       Mobility (including joint bulletproofing)

·       Conditioning

The intensity and volume with which each adaptation is addressed varies throughout the class curriculums.  We've created a quick reference guide for each class in the descriptions below.

Feel free to call us at 310-730-3944 or email info@34-north.com if you have any questions.  We're here to be a resource.

Fluxio & Upperbody Strength

  • Movement skill: High
  • Strength: High
  • Mobility: Medium
  • Conditioning: Medium to High

"Be like water, my friend." - Bruce Lee

Fluxio means flowing movement, the ideal objective for any athlete or mover.  Elite movers and athletes are effortless, graceful and fluid; masters of muscular tension and relaxation.  Their mobility and fluid responsiveness comes from their highly attuned awareness that we call “feel” and a relaxed state, both physical and internal.  In our language Fluxio is both a physical state, generally describing a way of moving, as well as an internal state of present moment awareness defined by feel rather than analytical conscious thought.    

Fluxio training focuses on fluidity, sequencing movements together, transitioning seamlessly from one position to the next, the way water in a stream flows changing its shape with complete responsiveness to the natural environment.  We’ve taken inspiration for this part of our movement training from animal flow, kung fu, modern dance, tactical movement systems, like Systema, gymnastics, and play.

Upperbody Strength is combined with Fluxio because of the variety and complexity of movements at our disposal when training the incredibly mobile and dexterous joints of the shoulders, scapulas, thoracic spine, wrists and hands.  Once again, the goal is to achieve movement fluidity, allowing you to tap into your innate ability to move with the springy, monkey-like power stored within connective tissue rather than simply moving muscularly, which is stiff and rigid.  Eventually we want students to begin sequencing upperbody strength skills together in routines on gymnastics rings, monkey bars, the floor, using kettlebells and even flowing from one training apparatus to the next the way children play on the playground.

This class develops strength, resilience and mobility of the arms, shoulders, neck and core to allow us to explore and interact with our environment through movement.  It is through this movement that Fluxio and upperbody strength training truly synergizes the yin and yang of relaxation and tension.  

Put simply, Fluxio & Upperbody Strength is the yin and yang of tension and relaxation.

Omnis & Leg Strength

  • Movement Skill: Medium
  • Strength: High
  • Mobility: Medium
  • Conditioning: Medium to High

Omnis means whole body movement.  It’s big, explosive movements like jumping, sprinting, a variety of throwing techniques and lifting heavy objects from the ground to shoulder height or overhead in one sudden movement.  

The legs and hips are the engine for this kind of powerful movement so pairing Omnis with Leg strength training is a natural combination.   

Our other core classes focus primarily on moving your body through space and on a variety of apparatuses, like monkey bars and gymnastics rings.  Omnis & Leg Strength is the curriculum where the focus turns to using your body move, throw, control and manipulate external objects.  

Kettlebells, barbells, medicine balls, slam balls, and sandbags are just some of the items you’ll come to know intimately during workouts.

An Omnis & Leg Strength training releases hormones and growth factors that keep you young, improve immune function and sexual virility, increase bone density and that upregulate your metabolism so it continues to burn long beyond the workout.

This class will also make you beast strong.

Libertas

  • Movement skill: High
  • Strength: Low to Medium
  • Mobility: Very High
  • Conditioning: Low to Medium

Libertas means freedom.  Freedom of movement.  Freedom from injury and pain.  To achieve this freedom you need:

· A strong and resilient core

· Functionally mobile spine, hips and shoulders.  

· Keen body awareness, a sensitivity of the body’s position in space.

The ultimate aim of Libertas is to develop body awareness, core strength and mobility of the spine, hips and shoulders.  This awareness allows you to take on any movement system, sport, recreational activity, or specific skill work with success and without fear of injury.  

In a nutshell, success in the Libertas curriculum sets you up for success in any physical endeavor.

Ex Machina

Ex Machina is training for the human machine.  The glutes and legs are the engines for movement, the core is both the chassis that holds the machine together and the transmission for power to the extremities, conditioning work addresses the energy systems and the breathing and stretching is the maintenance work needed to keep your body (aka: The Machine) running smoothly and efficiently.

Pro Vita Tua (Fight for your life)

  • Movement Skill: High
  • Strength: Low
  • Mobility: Low
  • Conditioning: High

The martial arts are some of the most comprehensive movement systems ever created.  Anyone who loves to move will have an appreciation to the depth of martial art movement skill.  The goal of Self Defense classes is to make you a more skilled mover through the context of learning how to defend yourself against an attacker or multiple attackers.  Though conditioning and resilience are elements of self defense that are taught in this class, this is not a cardio class using bastardized boxing and kickboxing techniques that have no real martial implications.  Our instructors are going to teach you the skills and mindset you need to defend yourself and those you love.

34°

  • Movement Skill: Low
  • Strength: Low to Medium
  • Mobility: Low
  • Conditioning: Very High

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 mental toughness challenge.