Welcome to 30 minutes of dedicated core training where we combine the styles of Functional Fitness with Pilates. You’ll spend equal time using heavy weights and workout tools (ropes, slam balls, etc) and doing technique-focused mat work to hit every muscle group in your core.
Body Barre is done at the ballet barre and uses ballet positioning, alignment and movement to create the perfect low impact, but highly effective workout. But even though we will be at the barre- No dance or ballet experience is necessary. Each muscle group is worked to fatigue, focusing on your lower body (hamstrings, glutes, buns, obliques, lower back, hips) while working on core and upper body strength. Once you try a barre class, you will be hooked.
Body Barre is similar to a regular Barre format, but with the inclusion of heavier weights and resistance bands to build those muscles through the principles of strength and resistance training.
Body Bootcamp is a tough but doable blend of strength training and cardio. This class mixes the principles of HIIT (High Intensity Interval Training) with heavy lifting and is GUARANTEED to have you sweaty and get those muscles shaking. We will utilize battle ropes, kettlebells, slam balls, TRX straps, and heavy dumbbells. This class is modifiable for any fitness level and is perfect for anyone looking to make changes in their body composition as well as cardiovascular health and endurance. This class is particularly effective for those dealing with hormone issues such as menopause or hypothyroidism.
This class utilizes traditional Pilates technique focusing on core strength, control and proper alignment to achieve stronger muscles and develop your deep core control. This class is low impact and extremely efficient in targeting smaller muscle groups often ignored in other class formats.
Body Strong is our 30-minute strength training class where we focus on using dumbbells, kettlebells, and resistance bands for a quick and effective strength training workout. Each class will have a specific focus while still delivering a total-body strength workout to challenge and grow those muscles! It's the perfect way to start or end your day!
Body TRX is a 30-minute total body class that utilizes wall-mounted TRX straps as the main equipment. These straps allow you to modify or progress your workout intensity to fit exactly what you need that day. We do often mix weights and resistance bands to keep this workout creative and exciting. Gym shoes are highly recommended for this class.
This class is ALL about building that booty! We will focus on glutes and the surrounding/supporting muscle groups using various methods, including strength training, functional fitness, calisthenics, and Pilates. You WILL be encouraged to interact with heavy weights in this class, but don’t let that scare you: lifting heavy shit is important for your bone density and physical function. This class is lead by a certified personal trainer and mobility coach who will also encourage you to stretch and lengthen those muscles after class to maintain flexibility.
Use it or lose it is the motto of this amazing format. Functional Fitness takes the fluff and ego out of the workout and designs innovative circuits and exercises around improving mobility and overall lifestyle. We will be focusing on exercises that enhance your natural movement and focus on improving your daily physical capabilities. We will use a variety of weights and tools to focus on balance, strength, ease of movement, mobility, and generating power. Suitable for all fitness levels.
Feel Good Flex and Flow:
Note: this is NOT a pole class.
Combine flexibility with functional flow in our newest Flexy class! Improve strength, flexibility, mobility, coordination, and stamina. Over time, you’ll learn how to move your body with ease while developing practices that support functional strength and movement longevity . Build body awareness and self expression by exploring joyful (and sometimes weird) movement. Ground yourself ~ we’ll say good bye to stuffy upright seated positions and get in touch with our inner child by exploring crawling and rolling patters of movement.
Flexy: Backbends is a class designed to help those who want to increase both active and passive flexibility. We will have modifications of all our poses and stretches, so that the class is suitable for everyone from beginners to contortionists. In this class, you will learn proper alignment and breathing techniques to deepen your flexibility and improve mobility and longevity of joints and muscles. This class focuses on the art of Backbending, including opening the chest and shoulders and increasing core stability to keep your spine safe!
We will utilize straps, blocks, barres, walls, and poles in this class.
Flexy: Splits, Hips, and Hammies is an all-levels flexibility class focusing on hips, hamstrings, quads, calves, inner thighs, and pelvic tilt. It is suitable for beginners as well as those working on their splits or contortion journeys.
NOTE: you do not have to have advanced flexibility for this class, you just have to be experienced with flexibility training.
Advanced Flexy is suitable for those working on deepening their Flexy and contortion technique.
If you have not trained flexibility before, this class will be very heavy for your nervous system. You’re likely to be achey for several days, experience headaches, and even be in a bad mood. Deep flexibility is directly tied with the nervous system and can easily fry or overload you if you don’t have experience breathing through exercises to grow your window of tolerance or if you don’t know how to understand your limits.
This class is lead by Flexibility and Mobility Coach Ky, who has been an avid practitioner of contortion for several years. She will guide you SAFELY through different exercises, stretches, and poses, and will ALWAYS encourage you to use this practice to deepen your relationship with and understanding of your body.
Pole Class Descriptions
Interested in Pole but not sure where to start? Our Intro to Pole Dance and Tricks 4-week courses are the perfect place. $50 for all 4 weeks, we run our these courses monthly. These courses will give you the foundations you need to safely move your body around the pole with confidence, and will teach you the fundamental moves needed to progress in your pole journey. Most clients take Intro to Pole Dance and Tricks multiple times, so grab a friend and sign up! Pre-registration is required, we are unable to accommodate walk-ins in any of our Pole classes.
*PLEASE check out Studio Policies page to find a list of our Intro to Pole policies before you register.
These classes, as with all of our classes, are size-inclusive.
Intro/ Level 1 Pole Tricks is a drop-in style class that goes over the fundamental concepts of beginner tricks on the pole. These tricks include basic knee hooks, grip positions, foundational concepts of moving between the pole and the floor, as well as floorwork. Class is suitable for newbies.
Please wear or bring shorts with you and avoid applying lotion to your arms and hands the day of class, and please remove all jewelry from your hands before the start of class.
Essentials of Pole Flow (L1+) is a drop-in style pole class suitable for all levels past Intro. This class explores the fundamentals of dancing and moving around the pole to build strength and confidence without the pressure of adding tricks. Every class is planned with size-inclusivity in mind.
Please avoid applying lotion to your arms and hands the day of class, and please remove all jewelry from your hands before the start of class. Please wear or bring shorts with you.
Pole Essentials Levels 1+ is a class that focuses on the core principles of moving around the pole and is suitable for all levels, though we highly recommend you've taken an Intro class or series. This is the perfect class to really zone in on the tricks and skills needed to progress on your pole journey, like knee holds, climbing work, pole sits and variations, inversion skills, smoothing out combinations, and cleaning up technique. You'll have a different focus each week and will be given the time to really familiarize yourself with and polish each skill before moving onto the next.
Options will be given for different levels, but this is a time to really dig into the basics, so movement combos will remain in the Level 1/2 zone).
Pole Level 1 introduces and expands the world of tricks on the pole as well as choreos and sequences around the base of the pole.
Prerequisites: Though we recommend you've taken several of our Intro to Pole and/or Intro to Tricks classes, there are no specific prerequisites for Level 1.
Examples of things you'll be working on: fireman and climbing work, Jasmine and Hero knee hooks, Front and Back Hook spin, pole sits, shoulder rolls on the floor, inverts, genie, etc...
Pole Level 2 is our lower intermediate class, where we work on increasingly difficult tricks and combos and expand out inverted world.
Level 2 prerequisites: pole sits leaning to both sides, Jasmine on both sides, Hood Ornament, Stargazer, at least one Climb up from a Fireman, comfort working on Inverts.
Examples of moves you'll be working on: Climbing to the top of the pole, Inverting, Marley, Cross Knee Release, Butterfly, Ballerina, Inside and Outside Leg Hangs (eventually doing them hands-free), Flight Attendant/Dragonfly, Chinese Mount, etc...
Pole Level 3 is our intermediate class, where we work on increasingly difficult tricks and combos,
Level 3 prerequisites: Marley, Invert, climb to the top, Flight Attendant/Dragonfly, Hands-free leg hangs, Cross-Knee Release, and Superman from Jasmine.
Examples of skills we will be working on: Aerial Inverts, Shoulder Mounts, Extended Butterfly, Jade Split, Iguana, Dragon/s Tail, Static Candy Cane, Aerial Ballerina, etc...
Pole Level 4 is our advanced class.
Prerequisites: aerial invert on both sides, shoulder mount on both sides, Brass Monkey on both sides, Extended Butterfly on both sides, Cross Ankle Release, Iguana
Examples of skills we will be working on: Ayeshas and Handsprings, Flying Squirrel, Pegasus, Janeiro, Suicide Spin, One-Armed Inverts, Cocoon, Capezio Split, and Flips off of the pole.
This is a pole dance class suitable for beginners and intermediate level students. It's designed to introduce you to the art of heels and guide you through the process of building solid framework and comfort moving in platform heels around the pole.
While some pole experience is recommended, true newbies are also welcome.
This class works best if you wear or bring heels that are designed for pole dancing, such as Pleasers or Hella Heels.
Kneepads are HIGHLY recommended.
Heels required.
Int/Adv Heels Pole is for polers and dancers that have a solid amount of experience dancing in platform heels. Each week, you will be taught conditioning exercises to help strengthen your ankles and arches so you can build stability while wearing your platforms. You will also learn combos, sequences, and bits of choreography to put all your new knowledge to good use.
Experience is highly recommended.
This class works best if you wear or bring heels that are designed for pole dancing, such as Pleasers or Hella Heels.
Kneepads are HIGHLY recommended.
Heels required.
Pole Choreo and Flow is a class that jumps in and out of our schedule a few times a year to sprinkle magic around the studio. This class covers anything from choreographed dances to freestyle work to technique drills.
Pole Heels: Edgework and Twizzles:
Heels experience required, and honestly you’re probably safest if you’ve experienced our instructor Ky once or twice too…she maybe likes teaching this class a little *too* much.
This class works best for 8-inch heels because you can get the most ankle mobility out of the Edgework, but shorter platforms are fine as long as the heels you wear to class are specifically for pole.
