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.

Kickboxing
Our Kickboxing class is a mixture of basic boxing techniques mixed with non-boxing movements to promote full body coordination in this demanding workout. Bring a focused mind and an extra towel.

Run Collective
Knot Springs Run Collective encourages people to get outside and move. Designed for the novice runner to those training for their first 5K to experienced runners who desire to train, the Run Collective is open to all. Just 3 miles together with the option to soak and do yoga after. Dress for the weather and meet outside Knot Springs reception every Saturday morning.

*Facility access begins at 8am. Store belongings safely in your vehicle.