Class Descriptions
Group Training
- SQUAT + ARMS
- a full body strength workout… featuring squats, curls, squat-to-curl complex and MORE! Targeting both your legs and your arms!
- Core Training
- TKO’s most popular class: CORE Training! Class will train the 8 FUNctional elements of the core: Rotation/Anti-Rotation, Lateral Flexion/Anti-Lateral Flexion, Extension/Anti-Extension and Flexion/Anti-Flexion. You will learn which exercises recruit those movements and how to access them not only in your workouts, but in your life!
- Hinge & PUSH
- This class will focus on the muscles that PUSH: chest, triceps and shoulders. Plus class will feature FUNctional elements of Hinge for strong butt-cheeks to promote a pain-free lower back and healthy, aligned hips. The goal is to get you stronger by engaging the right muscles with the right oomph.
- PULL Lunge & Row:
- This class is a FULL BODY strength- adding the upper body PULL muscles of back and biceps to the single leg training of Lunge. (Push v Pull split up and one added to lunge protocol)
- Balance Work
- Enhance your stability, strength, and coordination in everyday movement. This class focuses on improving balance through functional exercises that mimic real-life activities. Whether you’re navigating stairs, reaching overhead, or recovering from a stumble, functional balance training helps you move with confidence and control.
- CORE + PUSH
- Class will train the 8 FUNctional elements of the core: Rotation/Anti-Rotation, Lateral Flexion/Anti-Lateral Flexion, Extension/Anti-Extension and Flexion/Anti-Flexion and includes elements of PUSH: chest, tricep and shoulder exercises.You will learn which exercises recruit those movements and how to access them not only in your workouts, but in your life!
- Specialty: CIRCUIT
- This full body station based class is a full body class- MSFTS version of cardio! This class will STAY circuit all month!
Past Month Protocols
- Hinge- BOOTY CAMP
- BOOTY CAMP IS BACK! Class will feature FUNctional elements of Hinge for strong butt-cheeks to promote a pain-free lower back and healthy, aligned hips.
- Lunge Clinic
- It’s the LUNGE Clinic! If your knees bother you when you try to lunge, this class is for you. Class will include ankle and hip mobility drills to improve range of motion, plus knee stability drills to improve a FUNctional lunge.
- TRX Circuit
- TRX Circuit is a station-based class. This is a faster paced class-still all levels- but may include some *cardio-that-doesn’t-suck*
- Class will include all 6 FUNctional elements: Push, Pull, Squat, Lunge, Hinge, and Carry
- LEG DAY
- This class is all about strengthening your legs. All the squats, lunges and hinge patterns PLUS their mobility counterparts- all in one class!!
- Pull: Back/Bi’s
- The elements of PULL: back and biceps. This is a predominantly an UPPER BODY class with corresponding CORE exercises included.
- Class will use DBs, KBs, TRX and Bands.
- Push Clinic Chest/TRI’s
- This Upper Body Strength class will focus on the muscles that PUSH: chest, triceps and shoulders. Plus you may see some lower body added in with a “push” focus. The goal is to get you stronger by engaging the right muscles with the right oomph.
- RESISTANCE vs LOAD
- This class is a graduation of Kaylin’s original class: Band Camp! A series of exercises will be performed with resistance bands, and then again with the load of weights so you can really FEEL the difference of each. This will be a both upper and a lower body- just different groups each week.
- Squats and Push
- This class is a FULL BODY strength- adding the upper body PUSH muscles of chest and triceps to the FUNctional SQUAT patterns.
- Squat vs Hinge
- The two FUNctional Leg patterns and how to access each muscles to correctly perform while avoiding pain.
- ARMS
- This class focuses on strengthening your arms. Exercises with bands, dumbbells and props like TRX for biceps, triceps and shoulders!
- Full Body Split
- a full body strength workout… featuring squats, curls, squat-to-curl complex and MORE! Targeting both your legs and your arms!
- Kettlebell Conditioning
- KB-CON will educate and facilitate class to use kettlebells for full body conditioning, TKO has years of experience with kettlebells and will keep you out of pain while you get stronger!
- Push vs Pull
- Push V. Pull includes elements of PUSH: chest, tricep and shoulder exercises and balances them out with the elements of PULL: back and biceps. This is a predominantly an UPPER BODY class with corresponding CORE exercises included.
- Class will use DBs, KBs, TRX and Bands.
- SQUAT CLINIC
- it’s time to SQUAT! Did you know there is a correct “stance” for YOUR Body mechanics? The way your hips are shaped, the length of you bones AND the mobility of your ankle? Are you squatting the best way for your body? This class will include the use of all kinds of props to increase squat depth and protect knees and back!
- Cardio HIIT with Dave
- This class blends bursts of cardio with active recovery to build endurance and keep you motivated and maximize results
Yoga
- Stretch & Mobility
- a slight alternative to the structure of Yoga/ but the same great movies to open up and loosen the body. Important to include in your training regimen when you are lifting weights!
- Good Energy Feel Good Yoga Stretch
- This beautiful feel-good yoga class will include breathwork, gentle movements, poses to increase awareness of the body, plus a themed guided meditation. As always, this class is all levels and perfect for YOU.
- Foam Rolling Recovery
- We will use foam rollers to work on fascia, tight muscles and flexibility.
- Yoga with Tonya
- Gentle movement for the beginner to the seasoned yogi, all done to a vibey soundtrack.
- Play and move your body- you can’t get it wrong. Breath work, meditation and yoga nap included.
Previous Yoga Class Themes
- Yoga for Hips & Lower Back
- This body-area focused class will help you release tension in the body while you breathe, relax and release tension from the mind.
- This class is aimed at releasing all the tension in your tight hips and lower back. Yoga inspired moves will include some gentle opening poses with modifications for sensitive knees, plus guided mobility movements to increase range of motion. And if you can squat deeper later, thats a bonus.
- Yoga for Upper Back & Shoulders
- This posture improving yoga class will focus on releasing tension from the shoulders and upper back. Moves will include gentle poses and light stretches with guided breath.
- This class is helpful for those who work at a computer, spend too long on their phone, or are really sore from Push v. Pull group training.
- Yoga for Neck, Wrists & Ankles
- This gentle yoga class helps us send love and healing to the little parts of our body: the neck, wrists and ankles. Moves will include stretches, activation techniques, exercises to increase awareness and mobility- all while breathing deeply and letting the world outside disappear.
- Tennis Ball Fascia Work
- Tennis balls are HERE! We will use tennis balls to release fascia and tightness in the feet, piriformis, scapula(and more)! This feel-good class will feature gentle guided yoga poses, light stretches and guided breathwork to help you release the tension in your body.
- You can expect to enjoy the instant release and improvement in your physical body and mobility with tennis-ball work.
- Gentle Yoga Flow
- Gentle connected movements and stretches focused on improving mind muscles connection and mobility of your body.
- Yoga for Healthy Joints
- Using yoga poses and stretching to promote healthy muscles and stable, lubricated joints.
- Yoga + Breath
- Using yoga poses and stretching to relieve stress
Special Experiences
These classes are offered on a rotating basis and are an extra investment to show you are dedicated and committed to getting better!!!
- Advanced Kettlebell
- Learn everything there is to know about kettlebells and how to use them SAFELY and PROPERLY. This is full body conditioning at its best!
- Anyone with shoulder injuries or persistent back pain should not join this class!
- *Must pass assessment with Kaylin to take this class
- BOOTY CAMP with Kaylin & Kaitlyn
- Booty & Leg Work! Lots of Banded work, tons of Bridges, thrusters, and kicks! And of course fun!
- Prehab Clinics
- A full class workshop style of all the prehab/rehab movements and education on how to troubleshoot these body parts and help them function better!
- The goal: learn and take which corrective moves work best for your body/pain/limitations.
- Each session is a different body part. See social media for what the theme is for the week. Past themes include:
- Shoulders
- Hips & Low Back
- Neck, Wrists & Ankles