• Attend your choice of group fitness class.
• Drop-in class only or with 1-hour Springs after your fitness class.
• Email hello@knotsprings.com with questions.

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Gym Classes

• All equipment provided
• Coaching to meet your strength
• Build strength and endurance physically and mentally
• A community to cheer you on

Cardio HIIT 
From plyometrics to compound movements, this Cardio HIIT class provides exercises within a fast-paced and positive atmosphere. This style of both short and long bursts of movement is sure to have you sweating throughout the entire hour. 

Strength + Conditioning 
Meant to provide a muscle building focus, this Strength and Conditioning class offers heavier style weight training while incorporating cardiovascular elements. Instructors will help determine the correct weight for you and create an appropriate progression to build strength. The weekly classes alternate between squat-push and hinge-pull days to build all muscle groups.

Full Body TRX 
Offering increased control and stability, this Full Body TRX resistance class requires the utmost attention and connection between body and mind. With the use of the TRX system, the whole body will find cohesive strength.

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• 1st Session Complimentary for members
• Available to members and non-members
• Personalized coaching
• Booked as 1:1
• Available as single, eight or twenty-four session packages
• Build strength, stability and body awareness
• Create resilience and endurance
• Accountability to make and meet goals
• Mindset motivation
• Recovery soak in the Springs included with every session

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Have questions about your Fitness visit?

Visit our FAQs page for more information. You can also send us an email at hello@knotsprings.comor call 503.222.5668.

Meet Our Movement Team