This small group training allows up to three people. This body weight workout will challenge and build your strength. Typically a four week program that meets two times a week. Suspension training is held every other month. Time slots vary each round. Maximum 3 people. 2x week 4 weeks.
MELT Performance is a simple self-care method focused on restoring the supportive qualities of our connective tissue and improving joint stability and balance. MELT Performance is a groundbreaking training method that applies cutting-edge science to maximize and accelerate your fitness goals. The repetitive stress of daily life puts you at unnecessary risk for injury and impedes your ability to remain athletic strong and active. Melt performance breaks this cycle by retraining your body. In as little as fifteen minutes a day you can
eliminate increased muscle compensation save your joints and unleash your body’s peak performance for optimal results
REDUCE COMMON ACHES CAUSED BY OUR REPETITIVE
INCREASE RANGE OF MOTION, CORE STRENGTH AND JOINT
MAXIMIXE AND ACCELERATE YOUR FITNESS PROGRESS.
MINIMIZE POST EXERCISE RECOVERY TIME.
DECREASE RISK OF INJURY.
REACH YOUR GOALS FASTER.
Maximum 5 people. 1x week 4 weeks.
LEVEL 1 SILKS SGT
Prerequisites: Footlocks on the ground, hip keys, comfortable in inversions in the knot, working inversions from standing
In this class you will add onto your existing knowledge of the fundamentals of aerial silks. Learn more advanced poses, work on transitions and combinations, all while cleaning up the skills you have learned in Intro to Aerial Silks.
Minimum 3 people. Maximum 4 people. 1x a week 4 weeks.
Barre combines attributes of Pilates, dance, and functional fitness training. We incorporate small isolated movement to fatigue the muscles, large range motion to elevate the heart rate, and sequencing that incorporates upper and lower body to make every minute count. Days and times vary each month. Maximum 5 people. 1x week 4 weeks.
HIP & HAMSTRING MOBILITY SGT
A beginner friendly flow. We will warm up our bodies with a gentle flow in the beginning and move to spending more time in postures focused on opening tight hips and hamstrings. Stretching in these areas can relieve lower back pain in addition to improving circulation, posture, and range of motion. Maximum 5 people. 1x week 4 weeks.
OUTDOOR BOOTCAMP SGT
Join us for some outdoor early morning fun! A combination of cardio strength obstacle course type workout. Work at your own pace as your instructor takes you through a series of both strength training and cardio full body movements that’ll have you sweating and your muscles burning. Feel strong, powerful and accomplished leaving our outdoor bootcamp!
Maximum 4 people. 1 x week 4 weeks.
PILATES LEVEL 1 SGT
Mat based Pilates class focuses on strength, stability, posture, proper breath control and flexibility. Each class will work to balance all muscle groups' strength and flexibility, with an emphasis on challenging the core muscles with each movement. Classes will be taught using slow, controlled movements. Recommended to take this course prior to enlisting in level 2. Maximum 5 people. 1x week 4 weeks.
BOX & BIKE SGT
Two of Coach April’s favorite classes together in one sweaty 60-minute session. Using different formats, clients will punch, kick, and cycle for an all-cardio session! No previous experience in both modes and modifications will be provided if necessary. Days and times vary each month. Maximum 4 people. 1x a week 4 weeks.
TOTAL BODY CONDITIONING SGT
You will use your entire body for this class! With a mixture of strength, cardio, and ab work, you will be sure to take your fitness to a new level. Each week, clients will get a different format using so many different “fitness toys”, they will be certain to boost their metabolism.
Modifications will be provided if necessary. Maximum 4 people. 1x week 4 weeks.
MELT is a triangle of self-care. It’s three self-care treatment methods with one fundamental goal - to improve the quality and resilience of your active lifestyle so you can continue to do the things you love to do for life. The Hand and Foot Fundamentals is the foundation of the method. Treating your hands and feet is a missing link to active living. This is where you’ll start your practice and learn some fundamental treatments using your hand and foot kit. The MELT Roller Fundamentals treats the untapped resource in your body called fascia. Using the soft body roller, you’ll learn to restore the supportive qualities of your fascial system, improve your overall sense of wellbeing, and eliminate persistent pain points using the 4Rs protocol of the method. The Neurostrength Fundamentals enhances joint mobility, stability, and sports performance. You’ll soon learn why repetition is the blessing and curse of athletic performance. Using the 2Rs protocol of Neurostrength, you’ll learn how to eliminate joint instability, reduce muscle imbalances, and avoid repetitive stress injuries. The MELT Method doesn’t replace anything you’re currently doing but is a great compliment to any hands-on therapy you’re receiving or athletic routine you currently do. MELT will help prepare and restore your body for physical activity, so you can be proactive and avoid the common mishaps of active living. And, if you have a current issue you’re wanting to resolve, MELT is going to become your restorative practice to return you to efficient living. Maximum 6 people. 1x week 4 weeks.
April 2023 Small Group Trainings
• 6 AM: Triple B with Chrissy (3rd, 10th, 17th, 24th) $120
• 7 AM: Power Row with Maddy (3rd, 10th, 17th, 24th) $120
• 9:30 AM: Melt Performance Pelvic and Shoulder Stability with Dolores (3rd, 10th, 17th, 24th) $120
• 5:30 PM: Boxing Basics with Sara (3rd, 10th, 17th, 24th) $120
• 6:30 PM: Hot Barre with Chrissy & Sara (3rd, 10th, 17th, 24th) $120
• 8:15 AM: Hot Pilates with April (4th, 18th, 25th) $90
• 9:30 AM: Assisted Stretching with Alex (4th, 11th, 18th, 25th) $120
• 6 PM: Boxing Bootcamp with Johnny (4th, 11th, 18th, 25th) $120
• 6 PM: Neck & Shoulder Mobility with Mindy (4th, 11th, 18th, 25th) $120
• 8:15 AM: Melt Performance Pelvic and Shoulder Stability with Dolores (5th, 12th, 19th, 26th) $120
• 9:30 AM: Assisted Stretching with Alex (5th, 12th, 19th, 26th) $120
• 5:30 PM: Row, Reformer, Ropes with Dolores (5th, 12th, 19th, 26th) $120
• 8 AM: Outdoor Bootcamp with Dolores (6th, 13th, 20th, 27th) $120
• 5 PM: Outdoor Bootcamp with Dolores (6th, 13th, 20th, 27th) $120
• 8:15 AM: Total Body Conditioning with April (7th, 14th, 21st, 28th $120
• 12:15 PM: Intro to Silks with Lydia (1st, 8th, 15th, 22nd, 29th) $150
• 1:30 PM: Intro to Silks with Lydia (1st, 8th, 15th, 22nd, 29th) $150
Pop Up Events (ALL are $20 drop-in):
MELT Performance with Dolores- Sunday, March 26th @ 9:00-10:30 AM
Mommy & Me with Alex- Sunday, April 2nd @ 11:30 AM
Habit Hacks with Catherine Grimes- Monday, April 10th @ 6:30 PM *FREE*
Hot Pilates with April- Thursday, April 13th @ 5:15 PM
Chair Dance *A Flair for Chair* with Meredith- Friday, April 14th @ 5:30 PM
First Responder Yoga & Meditation Workshop with Bjarni & Mindy- Saturday, April 15th @ 11 AM *FREE*
Tai Chi with Dolores- Saturday, April 15th @ 8:15 AM
GA-Lates with Mindy- Saturday, April 22nd @ 8:15 AM
MELT Performance with Dolores- Sunday, April 23rd @ 9:00-10:30 AM
Shoulder and Neck Mobility
This beginner friendly yoga and movement class will open with a gentle flow to warm the body and target functional movement of the neck and shoulders. The second half of class transitions to spending more time holding in postures focused on deep stretches targeting connective tissue and ligaments within these areas.
Assisted stretching is a form of passive stretching with the help of a trained practitioner. It allows you to address targeted areas and ensures you are getting the proper range of motion that your body needs. This is a wonderful way to improve joint health and flexibility as well as improve functional performance.
Other Benefits of AS:
● Increases Kinesthetic Intelligence (KQ)
● increased flexibility
● improved circulation
● improved posture
● reduced pain and stiffness
● may reduce your risk of injury