STRENGTH HIIT

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
• Duration: 55 min (unless otherwise noted)
• Class capacity: 15 (unless otherwise noted)
• Open to all: No intro/consult required

CARDIO HIIT

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
• Duration: 55 min (unless otherwise noted)
• Class capacity: 15 (unless otherwise noted)
• Open to all: No intro/consult required

TABATA BOOTCAMP

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
• Duration: 45 min (unless otherwise noted)
• Class capacity: 20 (unless otherwise noted)
• Open to all: No intro/consult required

TRX

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
• 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.

Reset Yoga w/ Reiki

This intention-based yoga class infuses Reiki energy to help you slow down, reconnect with your body, and breathe. In this class, you will be guided through restorative poses and softer movements that allow you to release the stresses of your day, followed by reiki energy clearing and healing. Rest yoga w/ reiki is for those looking for relaxation or restoration. Set to ambient sounds and mood lighting. All levels are welcome.

Reiki, or 'divine universal life force energy,' is a Japanese stress reduction and relaxation technique that promotes healing, and connects the mind, body, and soul. It's the ultimate act of self-care, allowing one to rest and reset.

Rates + Info
• Cost: $18/class drop-in
• Duration: 55 min (unless otherwise noted)
• Class capacity: 20
• Open to all: No intro/consult required

*eligible for group class memberships

Mindful Movement

Modern movement meets functional yoga! Mindful Movement Yoga with Liz is a blend of smart stretching, mindful ALL-LEVELS yoga asana, and dynamic movements that will help you to find connection to your body and presence in your mind! Each class can be tailored and sequenced to meet the needs of the participants. Yoga is an essential part of rest and recovery, as well as a great way to practice balance, improve joint movements and to understand the way our bodies move in space. These classes will complement your efforts in training and help you regulate your nervous system by linking the breath to the movement (vinyasa). Liz is a trained vinyasa, hatha, restorative, and trauma informed yoga teacher. She hopes that your time on the mat is fun, supportive and loving!

Rates + Info
• Cost: $18/class drop-in
• Duration: 45 min (unless otherwise noted)
• Class capacity: 20
• Open to all: No intro/consult required

*eligible for group class memberships

Slow Flow

This form of vinyasa focuses on therapeutic movement and holding postures -- supporting participants in building strength, balance, and connection to the breath. Slow flow is for all levels, inviting both inner and outer awareness of the body and mind, as well as focusing on proper alignment and flexibility. Yoga can be a mindful way to improve general athletic performance, enhance functional day-to-day activity, and improve overall well-being!

Rates + Info
• Cost: $18/class drop-in
• Duration: 45 min (unless otherwise noted)
• Class capacity: 20
• Open to all: No intro/consult required

*eligible for group class memberships

Vinyasa Flow

In this Vinyasa yoga class, participants of all levels will utilize their breath to find poses in a flowing sequence. The goal of the class will be to help participants gain better flexibility, strength, and balance to enhance athletic performance as well as everyday movements. Some other benefits will be better mental focus, improved energy levels, and a low impact aerobic movement to burn calories. All levels welcome!

Rates + Info
• Cost: $18/class drop-in
• Duration: 55 min (unless otherwise noted)
• Class capacity: 20
• Open to all: No intro/consult required

*eligible for group class memberships

Yin Yoga

Yin yoga encourages us to slow down and tune into our hearts to clear the cutter of the mind; holding poses for 2-5 minutes can bring balance and healing into our lives and bodies. The use of props gives us space to keep these postures for a longer period of time and release stagnant energy in the body. This class focuses on the engagement of deeper connective tissue and joints. Yin yoga is an excellent practice for athletes as it allows you to experience healing in your joints, fascia, and ligaments, aiding you in a more successful workout. This intention-based yoga class infuses Reiki energy to help you slow down, reconnect with your body, and breathe. This class is the yin to your yang. All levels welcome!

Rates + Info
• Cost: $18/class drop-in
• Duration: 55 min
• Class capacity: 20
• Open to all: No intro/consult required

*eligible for group class memberships

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: $30/class drop-in
• 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.

Intro to Barbell

Whether you’re a total beginner or someone who’s never touched a barbell before, this is your chance to learn, grow, and build strength. Barbells are one of the most versatile and effective tools in the gym. They might look intimidating at first, but once you learn the basics, you’ll realize how empowering they can be. Plus, lifting a barbell is incredibly satisfying—there’s nothing quite like the feeling of lifting something heavy and thinking, “I did that!” This class is all about breaking down the barbell in a way that’s fun, approachable, and beginner-friendly. The deadlift is a foundational movement that works everything - your legs, back, core, and even your grip. In this class, we’ll start with the basics: proper form, beginning with light weights, drills, and accessory work. Whether you’re curious about barbells, want to build strength, or just looking for a fun new way to move your body, this class is for you. The deadlift is just the beginning—once you learn the basics, you’ll have a foundation that opens the door to endless possibilities in the gym. So grab a friend, sign up, and let’s get lifting!

Barbell

These classes are for anyone 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 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.

Those w/ prior experience or who have been attending regularly may be coached in Olympic Lifting. For these clients, we progress to the Olympic lifts focusing on the snatch and the clean & jerk, along with accessory movements. 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!

Women’s Barbell

These classes are for anyone 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 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.

Rates + Info
• Cost: $35/class drop-in
• 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.