These specially designed classes are 55 minutes in length, and designed for athletes (like you) of all fitness levels. Each day’s class is different and written by one of our TFL coaches/trainers. The warm up consists of movement-specific joint and stability work (like shoulder CARs for an overhead press day). Our strength classes are designed to progressively overload compound dumbbell movements for upper and lower body, with the end goal of increasing muscular strength and/or hypertrophy. The focus is on moving slowly and intentionally through the lifting portion of the workout; the last few minutes of class is the time to get the heart rate up with power and speed. The supportive small class environment will help you learn and build upon the fundamental techniques as well as develop your mind-muscle connection.

RATES + INFO
• Cost: $25/class drop-in
• Eligible for group class memberships: click here for more info
• Duration: 55 min (unless otherwise noted)
• Class capacity: 15 (unless otherwise noted)
• Open to all: No intro/consult required

Eligible for group class memberships:
click here for more info.

These specially designed classes are 55 minutes of high-intensity interval training (HIIT) sessions that will put you through your paces and raise your heart rate! Each of our classes is different and designed for athletes (like you) of all fitness levels. Our coaches relentlessly focus on technique and proper movement to help you reach your cardiovascular and strength goals. This supportive small class environment lets you learn proper body mechanics. These workouts involve the use of cardio machines such as our Concept 2 rowers, TrueForm treadmills, and other accessory floor equipment.

RATES + INFO
• Cost: $25/class drop-in
• Eligible for group class memberships: click here for more info
• Duration: 55 min (unless otherwise noted)
• Class capacity: 15 (unless otherwise noted)
• Open to all: No intro/consult required

Eligible for group class memberships:
click here for more info.

Get your heart rate pumping in this fun, dynamic HIIT class. We begin with a dynamic flow to warm up and close every class with a deep, satisfying stretch. The bulk of class follows a timed interval format (Tabata), is fast paced, and offers variety in the use of props to activate, lengthen and strengthen the entire body. As a bonus expect a fun finisher (Monday is glute focused and Wednesday is core focused)! Class runs 45 minutes.

RATES + INFO
• Cost: $25/class drop-in
• Eligible for group class memberships: click here for more info
• Duration: 45 min (unless otherwise noted)
• Class capacity: 20 (unless otherwise noted)
• Open to all: No intro/consult required

Eligible for group class memberships:
click here for more info.

TRX (Total Body Resistance Exercise) is a total body workout method that uses your body weight and gravity as resistance to build strength, balance, coordination, flexibility, core, and joint stability. In TRX Total Body classes, you will build muscle strength and burn calories by challenging your body in a different way. Each session is a mix of upper and lower body. Plus, TRX is all core all the time!

RATES + INFO
• Cost: $25/class drop-in
• Eligible for group class memberships: click here for more info
• Duration: 45 min (unless otherwise noted)
• Class capacity: 16 (unless otherwise noted)
• Open to all: No intro/consult required

Eligible for group class memberships:
click here for more info.

Yoga at The Form Lab is offered to give all clients a balance of strength, flexibility, mindfulness and restorative movement. Whether you are a first-timer or a seasoned yogi, we have classes for you. We offer four class types: Yoga for Athletes, Vinyasa Flow, Mindful Movement, and Slow Flow. We welcome all levels in each class, and every yoga instructor will help you to focus on proper form to keep you challenged in a safe environment and leave you feeling strong and re-energized. Full class descriptions for each class type are available on our booking page and app.

RATES + INFO
• Cost: $18/class drop-in
• Eligible for group class memberships: click here for more info
• Duration: 45 or 55 min
• Class capacity: 20 (unless otherwise noted)
• Open to all: No intro/consult required
• Equipment: Please bring your own mat, all other props will be provided

Eligible for group class memberships:
click here for more info.

Kinstretch in Practice is all about improving joint mobility and increasing your range of motion in functional movements. Coach Craig will apply the teachings of Kinstretch in each class, focusing on a specific area, and then apply it in an active movement activity. These active classes will allow you to understand your accessible range of motion, how to improve upon it, and how it is required to move safely in everything you do from squatting to performing a shoulder press to sprinting or lunging.

RATES + INFO
• Cost: $25/class drop-in
• Eligible for group class memberships: click here for more info
• Duration: 55 min (unless otherwise noted)
• Class capacity: 6 (unless otherwise noted)
• Open to all: No intro/consult required

Eligible for group class memberships:
click here for more info.

In Advanced Barbell (ABB) I, we cover the techniques for the three basic lifts: squat, bench & deadlift. In each class, we break down the movements and show you how to perform them efficiently. Week by week, we will increase the complexity, connecting individual movements. By the end of the course, you will be confidently performing all three lifts!

In ABB II, we progress to the Olympic lifts focusing on the snatch and the clean & jerk, along with accessory movements. Like ABBI, we break down the movements and how to perform them efficiently. Olympic lifting provides a wealth of benefits that will positively affect other areas of your training, so be patient and enjoy the learning process!

*ABBII clients should progress through ABBI first or get pre-approval from the instructor if new to The Form Lab.

RATES + INFO
• Cost: $30/class drop-in
• Duration: 55 min (unless otherwise noted)
• Class capacity: 6 (unless otherwise noted)
• *Open to all: No intro/consult required
• Group class membership availability: not available at this time

Led by Coach Lucia, this weekly class will be a drop-in option for any women who are interested in progressing the barbell "Big 3": squat, bench, and deadlift. In this class, you will hone in on form and build confidence around lifting heavy. Strength training has numerous benefits, and is especially important for women as we age for a number of reasons: maintaining bone density, building lean muscle, decreasing joint pain & risk of injury, and the overall gains of empowerment through strength.

*PLEASE NOTE: WPH I is for clients new to Women's Power Hour. For clients with previous experience in Women's Power Hour and/or Advanced Barbell, please register for Women's Power Hour II.

RATES + INFO
• Cost: $30/class drop-in
• Duration: 55 min (unless otherwise noted)
• Class capacity: 6 (unless otherwise noted)
• *Open to all: No intro/consult required
• Group class membership availability: not available at this time