Focused. Intense. Mindful. Increase your aerobic and fat-burning capacity in this alignment-based class, which incorporates high intensity interval training (HIIT). All movements have modifications so that intensity can be adjusted based on your skill level.  Remain mindful as you focus on full-body strength training with bursts of cardio designed to get you in the best shape of your life.  The 45-minute movement program will be followed by 15 minutes of stretching, designed to elongate tight muscles, improve your alignment and range of motion, and calm your body and mind. You’ll get a balanced workout, with double the fitness benefits in just one hour.  Done Barefoot.

Focused. Intense. Mindful.Increase your aerobic and fat-burning capacity in this alignment-based Balanced Athlete® class, which incorporates high intensity interval training (HIIT). Remain mindful as you focus on full-body strength training with bursts of intense cardio designed to get you in the best shape of your life. Modifications for all fitness levels are provided. Heart rate monitor required (loaners available). Done Barefoot.(Burn Express: same great workout condensed to 45-minutes)

Smart. Balanced. Functional.Is one of your shoulders slightly higher than the other? Do you always carry a child or heavy bag on the same side of your body? Foundations+Plus will re-educate muscles to move your bones symmetrically, reducing pain and increasing movement efficiency. Through mindful repetition of movements using your body weight, a PVC pipe (yep!), and optional weights, this class teaches and helps you perfect functional movements such as planks, lunges and overhead presses--used in real life and in advanced athletic exercise. Work your body as an integrative unit from your feet up. Designed for all fitness levels and recommended for all who are new to Balanced Athlete®. Done in Pilates/Yoga socks or bare feet.

Smart. Balanced. Functional.Is one of your shoulders slightly higher than the other? Do you carry a child or heavy bag on the same side of your body? Foundations+Plus will re-educate muscles to move your bones symmetrically, reducing pain and increasing movement efficiency. Through mindful repetition of movements using your body weight, a PVC pipe (yep!), and optional weights, this class teaches and helps you perfect functional movements such as planks, lunges and overhead presses--used in real life and in advanced athletic exercise. Work your body as an integrative unit from your feet up. Designed for all fitness levels and recommended for all who are new to Balanced Athlete®. Done in Pilates/Yoga socks or bare feet. This class is being offered in person in the group exercise studio at Rock Creek Sports Club and will be streamed virtually. You must register for class to be guaranteed a space in the studio. Space is limited to 8 members. The studio is 1,600 square feet allowing ample space for social distancing. Masks are required at all times while in the club.

Smart. Balanced. Functional.Is one of your shoulders slightly higher than the other? Do you always carry a child or heavy bag on the same side of your body? Foundations+Plus will re-educate muscles to move your bones symmetrically, reducing pain and increasing movement efficiency. Through mindful repetition of movements using your body weight, a PVC pipe (yep!), and optional weights, this class teaches and helps you perfect functional movements such as planks, lunges and overhead presses--used in real life and in advanced athletic exercise. Work your body as an integrative unit from your feet up. Designed for all fitness levels and recommended for all who are new to Balanced Athlete®. Done in Pilates/Yoga socks or bare feet.

Concentration. Control. Coordination.Develop a rock solid core, flat abdominals and a strong back with the time-proven method of Joseph Pilates. Gentle, challenging, and rehabilitative, Pilates training improves your flexibility, breath control, body awareness, posture, and long lean muscles. Pilates training is a perfect complement to Balance Athlete® training. Done in Pilates/Yoga socks or bare feet.

Build. Strengthen. Align.We take Balanced Athlete principles of alignment and proper form, and apply them to a tough, but balanced, strength workout designed to build muscle and definition. Through multiple sets of timed strength intervals, your body will feel pumped and energized in this fun, carefully integrated weightlifting workout. Prior attendance to multiple Foundations+Plus classes and proficiency in basic Balanced Athlete movements required. Not recommended for the novice fitness practitioner.  Done in bare feet or Yoga socks.

Our cycling class is pure--no gimmicks, dancing or weight-lifting on the bike. This fun, 50-minute metabolism-boosting class is backed by invigorating music and led by one of our inspiring coaches. After a full body warm-up, you’ll be pushed through a challenging 40 minute ride while focusing on proper form and alignment. You’ll sweat, you’ll dig deep, and you’ll enjoy the ride! You’ll reduce the “imprint” cycling leaves on your body through a cool down specifically designed to open your chest and engage your back. You’ll leave class feeling energized and upright! Athletic or cycle shoes required.Appropriate for all fitness and riding experience levels

Our cycling class is pure--no gimmicks, dancing or weight-lifting on the bike. This fun, 50-minute metabolism-boosting class is backed by invigorating music and led by one of our inspiring coaches. After a full body warm-up, you’ll be pushed through a challenging 40 minute ride while focusing on proper form and alignment. You’ll sweat, you’ll dig deep, and you’ll enjoy the ride! You’ll reduce the “imprint” cycling leaves on your body through a cool down specifically designed to open your chest and engage your back. You’ll leave class feeling energized and upright! Athletic or cycle shoes required.Appropriate for all fitness and riding experience levels

Yoga and Strength

Stability. Mobility. Harmony.Increase your range of motion and flexibility safely and mindfully while executing traditional Yoga poses. With focus on breath, body alignment and the stabilizing principles of Balanced Athlete®, this yoga practice is a great compliment to our other classes or any type of fitness training. Done in Pilates/Yoga socks or bare feet. This class is being offered in person in the group exercise studio at Rock Creek Sports Club and will be streamed virtually.  You must register for class to be guaranteed a space in the studio.  Space is limited to 8 members.  The studio is 1,600 square feet allowing ample space for social distancing.  Masks are required at all times while in the club.   

Stability. Mobility. Harmony.Increase your range of motion and flexibility safely and mindfully while executing traditional Yoga poses. With focus on breath, body alignment and the stabilizing principles of Balanced Athlete®, this yoga practice is a great compliment to our Balanced Athlete®, Cycle REVolutions and HIIT training. Done in Pilates/Yoga socks or bare feet.