In this technique class we will explore different pathways designed to create movement, build strength, flexibility and coordination. Be ready to engage in full body expression through various tempos that will both challenge you and help create space to keep exploring.
Each month we will work a 4 week sequence picking up where we left off the previous class.
Class Listings
Aerial Classes
How to Prepare for your first Aerial Class
- Arrive 15 minutes early to fill out waivers and get measured for your hammock. If you arrive late, your hammock will be given to a stand-by client.
- Due to limited number of hammocks, any “no shows” or cancellations made 4 hours prior to the class start time will not be refunded. If you have a Monthly Membership/Intro Offer and do not un-reserve 4 hours prior and do not show up for class, you will be charged a $10 fee.
- Please remove all jewelry, watches, hair clips or anything that could snag the Harrison AntiGravity® Hammocks
- We suggest you come in comfortable clothes. Make sure to wear darker color pants and a shirt with sleeves to prevent any discomfort or hammock “hickies”.
- Contraindications – avoid AntiGravity® inversions in case of: Pregnancy, glaucoma, recent surgery, heart disease, very high or low blood pressure, easy onset vertigo, or motion sickness, osteoporosis / bone weakness, recent head injury, cerebral sclerosis, propensity for fainting, carpal tunnel syndrome, severe arthritis, sinusitis or head cold, hiatal hernia, disc herniation or acute discogenic disease, recent stroke, artificial hips, Radiculitis (inflammation of nerve root in spine), severe muscle spasms, botox injections (within 6 hours)
- All students are required to take 2 Aerial 101 classes before taking any Aerial 102 classes.
Must be 18 and up for Jumping and AntiGravity® Classes. Participants ages 15 – 17 years old can attend at the instructors discretion if accompanied by an adult.
Aerial Foundations 101
Learn to fly in this introduction to aerial movement! In this class, we will establish trust and safety protocols. We will learn to notice our body’s physical experience, finding acceptance for both ourselves and our evolving practice. We will focus on basic aerial inversions, grips, wraps, and traps. Students will develop flexibility, stability, and core strength to prepare for more advanced and open-level classes.
Sign up on MindBody Online*This is an open level class and counts as a prerequisite for all 102 aerial classes.
Aerial Fusion 102
A fast-paced fitness class in which we explore flips, tricks, and sequences in order to flow more freely with the hammock. The class includes a longer warm-up to prepare us for the more advanced wraps and movements. This is a high-cardio class with an emphasis on learning to use the hammock as a dance partner. Sometimes we lead, sometimes we follow. We are always in constant motion, in search of the perfect balance between freedom and structure, strength and flexibility.
Sign up on MindBody Online*Must have completed two 101 Aerial Classes.
Aerial Yoga 102
A little bit of yoga, a little bit of circus. Ready to take your aerial yoga practice up a notch? In this class we will continue to establish mind-body awareness and focus on correct alignment. We will work on flexibility, core strength, and inversions. The aerial hammock (or sling) allows us to find release by opening up space in our bodies and mind. Be ready to get upside down and get wrapped up in the safety of the hammock.
Sign up on MindBody Online*Must have completed two 101 Aerial Classes.
Gentle Aerial Yoga 101
Through deeply tuning into the body and quieting the mind, we cultivate a space of listening and honoring our bodies exactly where they are. Come use the hammock to support, stretch, move, float and strengthen. Class is slower paced, gentle and focused on finding what feels really good.
Sign up on MindBody Online*This is an open level class and counts as a prerequisite for all 102 aerial classes. Yoga mat is required.
Kids Classes
Kids Aerial
This Aerial Kids class is a safe place to explore and tap into the inner adventurer within each child. With the support of the hammock (which holds up to 1,000 pounds), Kids Aerial is a dedicated class series where kids can build skills over the course of time: strength, confidence, presence of mind, coordination, and a beautiful connection to joy within their own bodies, all while experiencing the sensation of flight.
Sign up on MindBody Online*For kids ages 6-12.
Youth Martial Arts
Brazilian Jiu-Jitsu (BJJ) is a grappling-based martial art whose central theme is the skill of controlling an opponent through the use of patience, leverage, balance and agility.
This program offers an extraordinarily holistic approach to educating children by teaching them not only jiu-jitsu techniques but also introducing the Budokon methodology, which includes yoga, calisthenics and meditation.
This program teaches children the physical, emotional and intellectual skills essential to the development of outstanding character, powerful physical proficiency and unstoppable self confidence.
Our special system concentrates on the mastery of movement, attitude and problem solving. We develop leaders by giving our children the unique opportunity to both learn and teach BJJ techniques. Through this process we call “Sharing Your Knowledge” the children share in the responsibility of their classmates progress giving them a greater sense of the social responsibility of caring for one another.
Sign up on MindBody Online*For kids ages 5-9.
Dance Classes
Adult Hip-Hop
Do you enjoy dancing to great music, feeling every muscle in your body, and the intention to walk away with a challenging yet empowering experience? Join this class! Each month, we cycle through one style of hip hop choreography, by learning body awareness and dance technique this class is sure to bring you high energy, swagg, and style! Your dance journey may start in this class or it could be picking up where you left off, wherever you are just allow your body to enjoy movement and have fun while you do it!
At least one year of experience is recommended.
Street Fusion
Each class will begin with an in depth warm up involving cardio, conditioning, stretching, and isolations.
The rest of class is spent learning and dancing high energy choreography. A crossover style of hip hop, jazz, breaking, and burlesque.
This class is aimed to be challenging for experienced dancers. With that said, there are a million modifications for every move. Beginners are always welcome!
Sign up on MindBody OnlinePole Classes
Pole Dance Foundations 101
In this class, approachable pole flow choreography is used to build strength, fluidity, and a deeper connection to our bodies. The joy and empowerment of pole dance are accessible to all bodies and experience levels; the goal of this class is to celebrate where we are today while offering invitations to explore our strength and grace through challenging variations.
Socks are recommended to facilitate smoother steps and movements. This is a beginner-friendly class, but for those who wish to enjoy pole flow tricks, shorts should be worn.
Sign up on MindBody OnlineThis is an open level class and counts as a prerequisite for all 102 pole classes.
Pole Flow + Flight 101
This is an all levels and all bodies Pole 101 course. At a pace tailored for each student, they will begin to learn the form and foundations for creating the art of Pole Dance: climbs, spins and the inversion. Your instructor will meet you as you are, safely teaching you movements, tricks, shapes and flows that with your individuality, will become your own creations. This class will use both static and spin poles.
Sign up on MindBody OnlineThis is an open level class and counts as a prerequisite for all 102 pole classes.
Pole Movement 101
This is an all level pole choreography class that brings dance and pole together while helping you to learn body awareness on & off the pole! This class will also allow any poler to build on and add to the moves you already know by working on alternate transition moves and muscle control! This class is spin optional but please consult with the instructor before turning on spin.
You will want to have a water bottle and a yoga mat for warm up and cool down. Knee pads or long socks are optional but can help. Please come as clean as possible with no lotions or oils on your skin to ensure a better stick to the poles.
Sign up on MindBody OnlineThis is an open level class and counts as a prerequisite for all 102 pole classes.
Pole Strength + Mobility
This class is designed for you to learn proper muscle control and isolations that will help you progress with pole moves such as climbing, static holds and inverting.
Bring water, a yoga mat and all of the energy you have for this high intensity training session. Class will begin with a warm up and end with a cool down. Please come as clean as possible with no lotions or oils on your skin to ensure a better stick to the pole. Knee pads or long socks are optional but can be helpful.
Sign up on MindBody OnlineThis is an open level class.
Sensual Pole + Floor Flow 102
This dance based choreography floor class is all about seductive movement. In this class you will be encouraged to explore your frisky side, practicing techniques that can be broken down and then put together to make your own routine!
You will want to have water and a yoga mat for warm up and cool down knee pads or long socks are optional but can help.
Sign up on MindBody OnlineThis counts as a prerequisite for all 103 pole classes.
Pole Flow + Flight 103
This is a Pole 103 course, intended for students who have mastered their basic inversion and pole climb. In this course students will safely begin learning intermediate pole tricks, sequences and drops. Students will also begin learning power combos + power spins. This class will use both static and spin poles.
Sign up on MindBody OnlineMust have completed 101 and 102 pole classes or have previous experience.
Spins, Lifts + Inverts 102
Spins, Lifts and Inverts is a class for the pole dancer who is ready to take their feet off the floor and get up in the air. Students will work on all types of spins and use them to work up the pole. The instructor will teach lifts that can be built into inversions and tricks. The instructor will also introduce conditioning to help with building your pole strength. Static and Spin pole will be used.
Sign up on MindBody OnlineMust have completed two 101 pole classes or have previous experience.
Yoga Classes
Budokon® Yoga
The Budokon® Yoga curriculum is a combination of intelligent alignment principles with the freedom of creative sequencing and the circular nature of Martial Arts.
Heavily influenced by Iyengar and Ashtanga yogic techniques, Budokon Yoga focuses on control, power and precision. These techniques are uniquely different from traditional Hatha Yoga in the sense that they not only work to improve range of motion and strength, but they also explore the body’s ability to sustain another person’s body weight.
The movement is slow and controlled, and the techniques are learned through repetition. Very much like a Vinyasa or Power Yoga class, the sequence is energetic and strong. However, the emphasis is in the moments of transition, not in holding poses.
In the sequence you will find stretching, strengthening and balancing poses (including handstands and inversions), which will challenge the practitioner to face fears and other limiting emotions in a safe way. The movement sequences usually end in Savasana, where students get to relax the body and allow the benefits of the movement practice to seep in.
Sign up on MindBody OnlineYoga mat required ONLY on Sundays. Rentals available.
AcroYoga
AcroYoga is a combination of acrobatics, yoga, and therapeutic touch. In this class you will learn the fundamentals of this incredibly inclusive, challenging, fun, and growing practice! Each week we will cover everything you need to become the baddest flyer/base/spotter on the block. Join the most inclusive and supportive community you may have ever met! Learn what it is to be challenged and become more than you ever thought possible!
Sign up on MindBody OnlineBudokon Flow 102
In this Budokon Flow 102 class you will be lead through a sequence inspired by yoga, mobility, animal locomotion and martial arts.
You will learn how to move on and off the mat in the most intelligent and inspiring ways possible. Our primary focus is the development of physical strength, emotional intelligence, fierce courage, playfulness and character.
Sign up on MindBody OnlineBudokon Yoga 101
THIS IS A BEGINNERS LEVEL BREAKDOWN OF THE BUDOKON YOGA PRACTICE.
The Budokon® Yoga curriculum is a combination of intelligent alignment principles with the freedom of creative sequencing and the circular nature of Martial Arts.
Heavily influenced by Iyengar and Ashtanga yogic techniques, Budokon Yoga focuses on control, power and precision. These techniques are uniquely different from traditional Hatha Yoga in the sense that they not only work to improve range of motion and strength, but they also explore the body’s ability to sustain another person’s body weight.
The movement is slow and controlled, and the techniques are learned through repetition. Very much like a Vinyasa or Power Yoga class, the sequence is energetic and strong. However, the emphasis is in the moments of transition, not in holding poses.
In the sequence you will find stretching, strengthening and balancing poses (including handstands and inversions), which will challenge the practitioner to face fears and other limiting emotions in a safe way. The movement sequences usually end in Savasana, where students get to relax the body and allow the benefits of the movement practice to seep in.
Sign up on MindBody OnlineRestorative Yoga
Restorative Yoga helps us to cultivate the relaxation response in both mind & body.
In this practice we hold poses for long periods of time, fully supported by props to help us deepen into a peaceful and relaxed state of being.
This slow paced class is an incredible way of helping to heal the whole body and mind. We activate the para-sympathetic, or relaxation response, helping to balance the entire nervous system, setting up the whole body for deep healing, growth, and repair.
As you are being nourished in the restorative poses Colleen will be bathing you in Holy Fire Reiki and other higher consciousness energies.
Props including blankets, bolsters, and blocks will be provided.
Dress in layers & bring water and a mat.
Mats can be rented for $3.
Optional to bring; journal & pen, eye pillow.
Also offered as ‘Candlelight Restorative Yoga’.
Buti Yoga
Buti Yoga combines classic yoga asana and principles with cardio HIIT (High Intensity Interval Training) and Tribal dance.
All classes utilize spiral structure technique to facilitate the release + toning of the body – physical, emotional and energetic through primal movement, dynamic asana and cardio-sprints. Tribal dance movements come from all different roots Music guides our classes like an internal GPS to avoid having to listen to 8 counts or reps. The beat blended movement forces you out of your head and INTO YOUR BODY.
Sign up on MindBody OnlineVinyasa Flow
Rejuvenate your natural rhythm & harmony, improve strength & flexibility, dissolve tension and experience a deep sense of well-being that will support you well after the session is over. Guided by the breath and our own powerful intention, we unite mind, body & spirit, and infuse our whole being with life-giving energy.
This will be similar to a traditional Vinyasa classes, but we will move a little slower and hold some poses for a bit longer than usually. This introspective practice strikes a balance between movement & stillness, strength & surrender, leaving you open, refreshed and at peace.
Bring your own mat or rent in studio for $3.
Sign up on MindBody OnlineMobility + Calisthenics Classes
Free Form Movement 101
This 101 class gives the first timer and seasoned mover equal opportunity to hone in on the foundations and connections of floor based movement. Through disguised repetition, basic and intermediate patterns/drills will be covered each class to help cement these movements into our every day life.
Drop into the grounding nature of floor work, crawling patterns, and acrobatics. Through conditioning concepts and creative sequencing you will begin to level up the fluidity, control, and play of your movement practices. . .
The structure of class begins with various embodiment practices, leading into skill based exercises to then incorporate into longer sequences. Allowing time to finish class with repetition of the choreography, a freestyle session or group JAM(join all movement) to integrate the techniques learned.
Developing and executing these movements smoothly requires a relaxed body, an open mind, and attention to the kinesthetic feedback provided by the ground. This class invites you to find a different form of freedom in your body by exploring the connections between Yoga, Martial Arts, Animal Locomotion, Calisthenics, and Dance.
Sign up on MindBody OnlineMobility, Strength + HIIT
Mobility is a form of movement to increase the stability and active range of motion in your joints. It’s very dependent on your mind, because your brain can limit or increase the range of motion in all of your joints.
in this class we will move through a 10/15 minute mobility routine before moving in to our Calisthenics Work.
Calisthenics is a form of strength and power training utilizing bodyweight exercises. It’s designed to improve strength, flexibility, agility, balance, coordination, and aerobic conditioning.
It is an art form of using your own bodyweight as a means to maximize human power and athletic ability.
So come join this class for a challenge physically and mentally.
Sign up on MindBody OnlineMVMTLAB Conditioning
The MVMTLAB Conditioning Class consists of a combination of strength, balance and mobility, and cardio based exercises designed to prepare you for the various movement disciplines we offer. The instructor of the day will bring their own unique blend of drills and exercises to help improve body awareness, endurance, and injury prevention. We will utilize equipment, bodyweight movements, and some partner drills to keep the structure familiar yet fresh and innovative. Come ready to workout and develop the skills to level up in your favorite class while adding to your movement tool box.
Sign up on MindBody OnlineBarre Flow
Barre is a high-intensity, low-impact workout designed to sculpt and tone your full body. Using a blend of light props, body weight, yoga and Pilates-inspired exercises, you will be sure to feel the barre burn!
Bring:
Yoga Mat
Water Bottle
Small Towel
Bare feet or sticky socks with grip
Eclectic Movement 101
This class is the opportunity to start developing skills of a general movement practitioner from a physical therapists perspective. We will be jumping between performance and rehab. From a performance standpoint we will be practicing calisthenics, locomotion, coordination and mobility. From a rehab perspective we will be outlining a series of protocols that will bulletproof shoulders, wrists, knees, elbows, and so on.
You can walk into class and expect 20 minutes surrounding handstands, gymnastics rings work and moving into flow based locomotion. Warm ups and cool downs will include coordination drills such as learning how to juggle and much more.
This class is the opportunity to rebuild your lens of what your body is capable of and what a process entails in a playful and loving way. Perhaps you can’t do a handstand yet, but come to class and will show you the path. Cheers to a journey inward, through the body and the mind.
All levels are welcomed! Beginners will be the greatest gift to this class.
Sign up on MindBody OnlineMeditation Classes
Floating Crystal Sound Bath
Relax, restore & rejuvenate while being bathed in the healing sound vibrations of pure quartz crystal singing bowls. Sound healing has been a therapeutic practice since
ancient times, balancing the chakras and aligning the spirit, mind, and every cell in the body to harmony & well-being. Bring a yoga mat, blankets, and comfortable clothing to amplify your comfort and relaxation. Sound baths can promote a deeply relaxed and/or meditative state. It is recommended to bring a journal to record any experiences, releases, or realizations.
Bring a yoga mat if you prefer to receive laying down on the floor rather than using a hammock.
Please arrive at least 5 minutes early. To facilitate a safe space to relax, meditate, and/or heal, doors will *close* at the scheduled class time. If you are running late,
please call and let us know; if possible, we will delay the class start time.
NO exceptions to join without giving us any prior notice if you are running late.
Floating Yoga Nidra
Yoga Nidra, also known as yogic sleep, is the deeply relaxed state where the practitioner is led into their own internal landscape in order to not only relax but to ease tension, anxiety, depression and any physical ailments that may be present. In the liminal space, where the consciousness is between waking and sleeping, healing can occur. In Floating Yoga Nidra, you will be cocooned in the Antigravity Harrison Hammock and led into deep relaxation.
There will also be sound healing from crystal singing bowls and the potential/option for journaling any realizations or releases, so please bring a journal if you choose to.
Sign up on MindBody OnlineBring a yoga mat if you prefer to receive laying down on the floor rather than using a hammock.
Please arrive at least 5 minutes early. To facilitate a safe space to relax, meditate, and/or heal, doors will *close* at the scheduled class time. If you are running late,
please call and let us know; if possible, we will delay the class start time.
NO exceptions to join without giving us any prior notice if you are running late.
Floating Meditation
Join Becca Steinbach for a guided meditation and healing journey. Each meditation flow guides you on an inner journey to connect to your Soul Essence and aspects of Source Energy. These channeled journeys fuse together Holy Fire Reiki, shamanic medicine, yoga nidra, Light activations and healing frequencies, co-creating an experience that soothes, restores and revitalizes body, mind and spirit. Settle into the hammock and allow yourself to unwind, relax and explore deeper aspects of yourSelf.
Sign up on MindBody OnlineWe highly recommend arriving to class dressed warm and cozy. It is also recommended to bring a journal and pen, as the class concludes with time to record your experiences, releases or realizations. Please drink plenty of water afterwards.
Please arrive at least 5 minutes early. To facilitate a safe space to meditate, journey, and/or heal, doors will *close* at the scheduled class time. If you are running late, call and let us know; if possible, we will delay the class start time.
Martial Arts Classes
BDK Mixed Movement
The practice of Budokon consists of a unique style of yoga, calisthenics, martial arts and mobility. This class intends to integrate these modalities so you can experience and explore your body’s main sensations of: flexibly, mobility, agility, stability and strength.
Sign up on MindBody OnlineKickboxing
Kickboxing Conditioning is an exciting class that combines martial arts techniques with fast-paced cardio. Build stamina, improve coordination and flexibility, and burn calories as you build lean muscle with this fun and challenging workout. You’ll learn basic Kickboxing, Muay Thai and Western-Style Boxing, calisthenics, partner drills, pad work, and core strengthening exercises.
Sign up on MindBody OnlineGloves required. Rentals available.
Brazilian Jiu-Jitsu
Learn Jiu Jitsu (BJJ) in a beginner-friendly, non-competitive, structured learning environment. Start out with fundamental BJJ techniques and positions at your current fitness and skill level and progress easily and smoothly to seamlessly transitioning from seemingly vulnerable situations to more dominant positions standing and on the ground. Previous grappling or martial arts experience is not necessary. BJJ teaches that a smaller, weaker person can successfully defend themselves against a bigger, stronger, heavier opponent by using leverage and weight distribution to neutralize the situation. In No Gi Jiu-Jitsu, you don’t wear the traditional uniform. Instead, you wear form fitting clothes, such as leggings and a t-shirt or rash guard, so grabbing your opponent’s clothing to increase leverage is not allowed. In this class you will become strong and self-assured and learn to set and achieve goals while overcoming fears and challenges.
Sign up on MindBody OnlineJudo Foundations 101
Ever thought that you could learn something “useful” while working out?
Abandon every pre-conceived idea about martial arts and join us for a fun, safe work out. This is an introductory class about Ju-do, the “gentle-way”, that was “created as a physical, mental and moral pedagogy”.
Seryoku zenyo (maximum efficiency) and jita kyoei (mutual welfare and benefit) are the two core principles of Judo.
The founder, Professor Kano, pledged that the Judo association:
is determined to develop each and every body into robust health, to refine one’s knowledge, and morals, and to become an effective part of society;
with regards to the nation, will respect national unity, esteem history, and be diligent at improving what is necessary for the prosperity of the nation;
with regards to society, will effect thorough harmony through mutual help and mutual compromise with individuals and with groups;
with regards to the world in general, will remove itself from racial prejudice and strive just as equally to elevate culture, and seek the prosperity of mankind.
Capoeira 101 With Group Axe
Welcome to Capoeira 101 with Group Axe! Capoeira is an Afro Brazilian martial art disguised with music and dance. This unique system of self-defense focuses on offense, defense and evasion from multiple angles with a strong emphasis on playful partnership and good energy(axe).
Prepare to sweat, laugh and leave class with improved muscle endurance, stamina, flexibility, and balance!
Sign up on MindBody OnlineWhich class is for me?
×Have you ever looked at a class schedule and asked yourself, “which class is right for me?” Movement Lab is committed to encouraging each individual to honor their unique body, mind and spirit. Acknowledge the subtle shifts and changes from day to day, week to week, or year to year.
What you want out of your movement class may vary depending on these many factors. For all these reasons, we have designed the ‘Integration Chart’.
- STEP 1: Check in with your wellness goals and how you feel mentally and physically today.
- STEP 2: Use the chart to define your Body Intensity (1-3) and Mindfulness Level (1-3) needs for the class.
- STEP 3: Choose a class that matches your desired levels.
Example:
Jumping Fitness B3 / M1
Yinyasa Yoga B2 / M3
Class Schedule
We have classes for every body and every mind. You can view our upcoming class schedule on our MindBody Online page:
View Our Class Schedule