MOVEMENT TRAINING & SKILL DEVELOPMENT
Animal Flow
These sessions are for you if you'd like to explore movement or refine your existing skillset, increase your bodyweight knowledge, feel better, build endurance, and move more fluidly.
The Animal Flow system is designed to improve strength, power, flexibility, mobility, and endurance. These sessions will guide you through progressions appropriate for your skill level to get you moving safely and effectively. You will drill movements and build flows that enable a fun, lifelong practice.
Calisthenics (L1 - 4)
Strength training focused more on using your own body weight as the training stimulus.
Explore the most natural form of physical training - body and mind working together to the perfect symphony of mobility, stability, strength and play!
Handstand Program
Learn to enter and balance a straight, two-arm free-standing handstand. Learn the fundamental shapes of Tuck, Straddle and Pike. Train the strength, gain the flexibility and movement competency required for Press-to-Handstand or Stalder Press.
Integrate with our other disciplines: Train the strength and skill to achieve a freestanding Handstand Push Up (HSPU) - a Calisthenics showpiece. Our Tuck Balance training module combines fully with our Animal Flow practice.
Calisthenics Skills (L4+)
A form of gymnastic training focused on teaching you to master your own body weight. Whether you want to learn to handstand, human flag or muscle up, this private group engages in a progressive training system to develop strength, a lean physique and develop skills.
FLEXIBILITY & MOBILITY TRAINING
Stick Mobility
A training system that improves your mobility, stability, and strength. The exercises combine joint mobilization, strength training, and deep stretching to increase athletic performance, reduce the risk of injury, and speed recovery after exercise. Using a stick as a simple tool to improve range of motion, muscle activation, coordination, and body awareness to build a strong foundation for better movement.
Kinstretch / FRC
Kinstretch/FRC not only expands range of motion and improves flexibility, but it also strengthens range of motion to develop optimal body control. While the improvements in range of motion are great, the real game changers are found within the reduction of pain, the resiliency against injuries, and the improvements in athletic performance. REAL mobility training, like Kinstretch/FRC, will make you a far more capable, athletic, and resilient human being.
STRENGTH & METABOLIC CONDITIONING
Resistance Training
Technique centric barbell training aimed at building total body strength. Sessions will include warm up, mobility and activation drills, formal sets of the main strength training exercises in addition to accessory and conditioning exercises. These sessions address the 6 functional human movement patters (Hinge, Squat, Lunge, Push, Pull, Carry) and are based of principles of Powerlifting.
Rowing
Our high-energy, muscle driven group classes combine rowing intervals with floor-based strength training exercises for the ultimate All-in-One, low-impact, cardio enhancing, full-body strength workout for all levels.
SPECIALTY
Kettlebells
Strength Endurance training using the Kettlebell. Addresses all the fundamental movement patterns and will improve strength, power, posture, balance and coordination and is quite the cardio workout.
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M3 Modern Methods of Mobility
The main focus of this system is on delivering a concise and direct path to developing all aspects of flexibility while synergistically enhancing strength and body control. The system started with the question “why are common flexibility methods not giving me results?” If you have ever felt the same way, then this method will give you the answers you seek.