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MSFTS is a Fitness Facility rooted in Mental Strength, Functional Training
and the Support of a community.

Don’t Fit In, Belong!

Class Descriptions

Group Training

a group of 4 women with kettlebells
  • 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!
  • LUNGE and PULL
    • 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)
  • 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!!
  • Push Clinic
    • 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.
  • Saturday 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- Single Leg & Balance
    • 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
  • Push Clinic
    • 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.
  • LUNGE and PULL:
    • 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)
  • 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. 
  • The SQUAT Clinic
    • It’s LEG DAY! and 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! 
  • 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!
  • Squat vs Hinge
    • The two FUNctional Leg patterns and how to access each muscles to correctly perform while avoiding pain. 
  • 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.
  • ARMS!
    • This class focuses on strengthening your arms. Exercises with bands, dumbbells and props like TRX for biceps, triceps and shoulders!

Yoga

woman on a yoga mat leaning to one side
  • 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.
  • 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 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.
Previous Yoga Class Themes
  • 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. 
DWYW: “Do What You Want”

It’s the phrase MSFTS usually hear at the end of class during the finisher… where you can choose any exercise and do any amount of reps.  

How it works:

  • you have an hour of “free time” in the gym to hit whatever body parts you like. Use the elliptical! Warm up before class or Stretch after class. Lift some weights! 
  • TKO will be there to supervise, answer questions and give suggestions if you need.
  • One hour of time- but you can start/end at any time in between. Be mindful of class starting after (7:30am block) and class finishing before (9:30am blocks)
  • Class must be booked on app like a regular class, but there is no guided instruction or layout of class.