Attention to how you’re moving in the world changes your experience. When you attend classes or receive personal training with us, you will be more aware and resilient in your daily life. There are three ways you can move with us:

• 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.

Book Now

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.

View Schedule

Studio Classes

• Mats and props provided
• Focus on awareness and process over outcome
• Mindfulness practices to ground, restore and expand you
• Open studio

Power Flow Yoga
This class connects breath to movement through flow-based sequencing and builds body awareness and strength for students looking for medium to fast-paced yoga. This class may include optional inversions or arm balances and will provide many-level opportunities to practice.

Hot Power Flow Yoga
This class connects breath to movement through flow-based sequencing. The room will be heated to 80 degrees. This class builds body awareness and strength for students looking for medium to fast-paced yoga. This class may include optional inversions or arm balances and will provide many-level opportunities to practice.

Rest and Restore Yoga
This yoga class is designed for anyone needing to slow down, stretch out, relax and move without rush. This class includes longer holds and use of props to explore ways to restore reconnection with breath and body.

Hatha Yoga
This yoga class is slow-paced, focusing on building stamina and flexibility within various active postures, or asanas, along with breathing techniques. 

Slow and Strong Yoga 
Enjoy this slow-paced class that focuses on internal awareness and alignment with the use of props. This class is excellent for those beginning a yoga practice or looking to refine their intentional flow.
 
Sculpt
This is a high-energy strength building class that combines repetition with weights. The class begins and ends with a short yoga flow, but is primarily tailored to build cardiovascular and muscle endurance and resilience.

Meditation and Movement
This class begins with 45 minutes of mindful movement and ends with a 15 minute guided meditation that is meant to guide students to an awareness of self. This slower-paced guidance will provide grounding and clarity.

Active Aerial Yoga
Using the Aerial Yoga Hammock, this class offers flow based sequencing to tone, open, and unify the body. You will be invited to go at your own pace through a series of standing, floating, floor and inverted poses adapted to aerial from familiar floor Yoga traditions. 

This practice will leave you feeling more expansive inside and out. Expect core work, alignment insight, strength conditioning, and fun in a compassionate and safe class.  

T- Shirt sleeves are always recommended for your comfort in class.

Restorative Aerial Yoga
Using the Aerial Yoga Hammock and drawing on traditions such as Yin and Restorative Yoga, this class focuses on breath, deep stretching and fascial massage. This is considered a "cold" practice because instead of  building heat, we let gravity and time do the work of slowly releasing habits in the body and mind.
 
This class moves at a slow pace and offers a variety of Asana expressions to help you meet your body with compassion.
 
Dress in warm comfortable clothing for this class. T-shirt sleeves are always recommended for Aerial Yoga classes.

Yin Aerial Yoga
Using the Aerial Yoga Hammock and drawing on the traditions of Yin Yoga, this class focuses on breath, deep stretching held for two-five minutes and fascial massage. The goal of this class is to help you stretch and lengthen connective tissues while also teaching you how to sit with your thoughts.
 
Dress in warm comfortable clothing for this class. T-shirt sleeves are always recommended for Aerial Yoga classes.

Barre
This class is inspired by a unique combination of techniques used in Ballet, Pilates and Yoga. The focus is on small, controlled movements, isometric holds and high repetition. It is low impact but high intensity.

Pilates
Pilates is a form of low-impact exercise that aims to strengthen muscles while improving postural alignment, stability, and flexibility. Most movements are performed on the floor with modifications and adjustments for more intense exercises. This group class is designed for all fitness levels.

Cardio Dance
Cardio Dance gives you an opportunity to connect with your body, move with your breath and raise your heart rate. Start with mindful warm-ups and evolve to choreographed movement matched with song. Throughout this guided class, you will feel empowered to move in ways that feel powerful to you. No previous dance experience needed; simply bring a pair of shoes you can move in.

Power Pilates
Built from the basic structure of Pilates, this workout is designed to get you sweating! Emphasis will be placed on activating the abdominal muscles in all movements for a results-driven burn in the core. Props will be used to challenge your stability and reinforce optimal alignment.

Sound Bath
Designed as an opportunity to rest and restore your nervous system, a sound bath is a beginner friendly class that includes the support of props and a quiet immersion into a sound experience.

View Schedule

• 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

Sign Up

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