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 mobility, skill, strength, and resilience while you learn the fundamentals to become a better, more skilled and more confident mover.
Quality is emphasized over quantity. Proper technique emphasized over weight and reps.
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.
KettleBells & Rings - Beginner, Intermediate & Advanced Curriculums Available!
Kettlebells and your own bodyweight are two of the most versatile tools for training. This class combines the two with gymnastics rings for a unique total body workout that will build strength, skill and functional muscle while burning fat. 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.
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. Kettlebell 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 skill 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 and resilience 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
Speed, agility, and strength are skills that can be honed with proper training. It starts with the proper mindset and understanding that better, more efficient technique will make you faster, more agile, and stronger, even if you aren't the most naturally gifted. Most of us were never taught to run, move and lift. This class is focused on discarding the inefficiencies in the way you do those things to unlock your superhuman potential.
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 like handstands, single-arm push-ups, pistol squats and more to expand your movement practice.
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."
Bodyweight & Sandbags
This purpose of this class is to create better, stronger, movers. This particular curriculum should focus on the development of “organic strength” meaning strength that can be transferred into everyday activities and learn how to apply said strength against a “real world objects that tend to be odd shaped in nature and therefore foreign to the normal gym environment.
Students will learn how to approach strength based movements as a patiently cultivated and well honed skill. Students will also practice how to work under pressure and fatigue, learning skills that can ultimately benefit them in less than pleasant real world situations.
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.
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.
Self Defense - Level I & II
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.
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.
AcroYoga - Level I & II
AcroYoga is a mix of partner acrobatics, Thai massage, and yoga. Essentially, it builds a practice of the understanding of trust. Trust within the body, trust within the community, and trust in the fact that it's a lot of fun to do these amazing things you never thought you'd be able to do. At the more advanced level AcroYoga becomes a performance art form of self expression through movement.
Originating in ancient China, tai chi is one of the most effective exercises for health of mind and body. Although an art with great depth of knowledge and skill, it can be easy to learn and soon delivers its health benefits. For many, it continues as a lifetime journey.
The essential principles include mind integrated with the body; control of movements and breathing; generating internal energy, mindfulness, song (loosening 松) and jing (serenity 静). The ultimate purpose of tai chi is cultivate the qi or life energy within us to flow smoothly and powerfully throughout the body. Total harmony of the inner and outer self comes from the integration of mind and body, empowered through healthy qi through the practice of tai chi.