Movement Lab

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.

*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.

*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.

*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.
Yoga mat is required!

*This is an open level class and counts as a prerequisite for all 102 aerial 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.

*This is an open level class and counts as a prerequisite for all 102 pole 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.

*This is an open level class and counts as a prerequisite for all 102 pole classes.

Pole Movement

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.

*This 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.

*This is an open level class and counts as a prerequisite for all 102 pole classes.

Sensual Pole + Floor Flow

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.

*This is an open level class and counts as a prerequisite for all 102 pole classes.

Pole Flow + Flight 102

This is a Pole 102 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.

*Must have completed two 101 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.

*Must have completed two 101 pole classes or have previous experience.

Adult Hip-Hop

Contemporary Dance Fusion

Jumping® Fitness

Jumping Fitness is a trampoline-based class that focuses on interval training for a whole body workout. The 45-minute class offers fun, high-energy music, and it allows you to go at your own pace to positively impact your overall health and fitness. Gentle on the joints, Jumping Fitness allows you to strengthen the heart, detoxify the body, boost the immune system, and give the lymph system a generous bath, all while reducing body fat, firming and toning muscles, and improving balance, agility and even eye-sight!

Must be 18 and up for Jumping Fitness Classes. Participants ages 15 – 17 years old can attend if accompanied by an adult.

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.

Creative Vinyasa Yoga

Whether you have done yoga for one month of 12 years, this class is designed for you. This class explores self expression on a new level by weaving dynamic movements, diverse breath work and energetics all together.

Each class honors yoga philosophy and encourages you to apply this knowledge at comfortable pace. Get in touch with your inner creativity and explore your unique internal rhythm.

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.

Restorative 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. Optional to bring; journal & pen, eye pillow.

Beginners Acro Yoga

In this fun playshop, you will learn basic AcroYoga. You will have the opportunity to both base (person on the ground), fly (person in the air), and spot (person supporting safety). Each class will teach a new set of static and/or dynamic movements. Your class cost includes a “jam” afterwards where students can freely practice moves they just learned, or to try something new on their own!

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.

*This is an open level class and counts as a prerequisite for all 102 mobility + calisthenics classes.

Strength, Mobility & 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. Join this class for a physical and mental challenge.

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.

*This is an open level class and counts as a prerequisite for all 102 mobility + calisthenics classes.

Free Form Movement 102

Understanding of basic patterns and the ability to move through sequences at a quicker pace allows for more material to be covered in less time. We will train and decode intermediate/adv movements, flow with elements of strength and balance, and dive into the nuances of building of sequences. While still incorporating softness and play into the practice.

*Must complete two 101 free form or eclectic movement classes to attend.

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.

*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.

Breathwork +Therapeutics

There is tremendous vitality embedded in the breath and innate healing potential waiting to be unlocked through the body. We will draw upon therapeutic techniques across a range of disciplines to help relieve stagnant energy, activate dormant muscles, and promote the flow of loving energy and information through the body.

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.

*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. We 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. NO exceptions to join without giving us any prior notice if you are running late.

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 & explore your body’s main sensations of: flexibly, mobility, agility, stability and strength.

Kickboxing

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.

Brazilian Jiu-Jitsu

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.

Gi 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 this Jiu-Jitsu class, you wear the traditional “Kimono” or “Gi” uniform so grabbing your opponent’s clothing to increase leverage is allowed. In this class you will become strong and self-assured and learn to set and achieve goals while overcoming fears and challenges.