Aerial

INTRO TO AERIAL SILKS

First time in a silks class? This is the class for you!

All students interested in the aerial program* must take this class a minimum of 3 times and have instructor clearance before progressing to Beginner Silks. If you and/or your instructor feel that you need to continue to repeat this class beyond 3 sessions, please remain in Intro until you can confidently execute the skills.

In this class, you will learn fabric knot shapes and basic skills such as foot locks and climbing.

When you have completed your required classes and your instructor has approved you to move to beginner level, please email rebecca@vitalclimbinggym.com for account clearance. In your email, include the instructor who approved you and your first and last name.

Students who already have previous silks training may opt out of this class with permission from the aerial lead. You can email rebecca@vitalclimbinggym.com with information about your previous training.

BEGINNER SILKS

Once you (and your instructors) are comfortable with the skills you have learned in Intro class, you may progress to our Beginner Silks class. In Beginner Silks, you will continue to learn new ways to climb, polish your technique, and begin to learn shapes and sequences that build off of the skills you learned in Intro class.

Required skills: Single Figure 8 footlock on the ground, double Figure 8 footlocks on the ground, and basic climb (must be able to climb the silks without instructor assistance on both sides and come down safely).

ADVANCED BEGINNER SILKS

For students who are ready to progress beyond their beginner level skills but are not yet ready for intermediate level. This level will focus on: continuing to clean up and develop the skills you learned in beginner; crossback straddles; s-wraps; and new climbs, shapes, and sequences!

Required skills: Students must be able to execute their basic wrap climb and Russian climb to the top of the silks on both sides, double and single footlocks in the air, double ankle hang, aerial dance locks in the air, hip keys, catchers wrap, be able to invert without assistance, show confidence executing beginner level vocabulary skills such as rebecca splits and man in the moon rollups, be able to stay in the air for a short sequence (at least 2 tricks in a row), and show general readiness in body awareness/control.

INTERMEDIATE SILKS

This class will continue to build on the skills and strength you have developed in Advanced Beginner Silks as well as focusing on longer sequences/stamina.

Required skills: Same side knee hook climbs to the top of the silks on both sides, multiple straight leg/straight arm inversions in the air, s-wrap, hip key, crossback straddle, and single star.

A minimum of one year of experience required. By approval only. For approval please send a current training video showing proficiency to rebecca@vitalclimbinggym.com.

ADVANCED SILKS

This class will continue to play with advanced shapes and sequences as well as building stamina in the air, continuing to focus on technique, and finding your own shapes and style within sequences.

Required skills: Opposite side hook inverted climbs to the top of the silk, double knee hook climbs to the top of the silk, s-wrap, belay, multiple straight leg inversions in the air, double star, stamina to stay in the air for a 3 minute sequence, and understanding of fabric theory to be able to play with sequences and safely develop your own variations.

By approval only. For approval please send video footage of either your performance work, demo reel, training video showing proficiency or a letter of instructor recommendation to rebecca@vitalclimbinggym.com.

AERIAL SILKS CONDITIONING

This class focuses on exercises to help you build and strengthen the muscle groups you need to train your aerial work safely and progress in your skills more efficiently.

This is a mixed level class. You can attend as long as you have been cleared for Beginner Silks.

CHOREOGRAPHY FOUNDATIONS (AB+)

In this class, the instructor will take you through guided choreography and/or exercises to help you on your journey to understanding how to execute, personalize, and eventually work towards creating choreography.

This class is not recommended for those brand new to AB level. You will want to have at least a couple months of AB experience so that you feel familiar with some of the vocabulary

INDEPENDENT CHOREO LAB (INT/ADV)

For students who are ready to explore applying what they’ve been learning from Choreo foundations into their own work, this class will provide a supervised environment for independent choreography exploration.

An instructor will be there to help guide you, answer any questions, or offer suggestions to help you on your path to creation.

At the end of most class days, we will leave time for 1-2 students to show what they are working on and talk through/workshop the piece as a group.

As in all of our classes, there will be 2 students per silk for this class, so you will need to take turns working in the air.

This class requires instructor approval and is intended for students who have either spent extensive time in our choreo foundations level and are recommended by the instructor to proceed to the next level, or have prior experience working on aerial choreography similar to what would be learned in our choreo foundations class.

Requirements from the Choreo foundations class include:

• understanding functional technique vs dressing
  
• how to color movement
  
• how to create beats /story arc within a movement phrase
  
• how to construct sequences/phrases
  
• demonstrate ability to think on your feet in the air
  
• displaying understanding of musicality

OPEN WORKOUT (AB+)

Open Workout is a time for you to work on cleaning up skills and sequences you have learned in your classes or work on strength training.

There will be an instructor present to supervise for safety and give helpful guidance on the skills you are drilling.

The instructor is not there to teach you new skills—please do not come to open workout asking to be taught skills seen online or from other class levels.

Please take this time to work on your own practice. We ask that you do not attempt to "teach" things you have learned to other students during this open workout period.

Drops during open workout must be approved by the supervising instructor.

CIRCUS STRETCH (Ground Class)

This class will help you progress in your flexibility goals and provide you with exercises that you can do on your own between classes to progress safely and effectively in your flexibility.

This class is open to all levels and has no pre-requisite.

HAMMOCK

In aerial hammock, the silk is tied into a sling shape and you are supported by the loop. In this class, you will learn shapes and sequences in the aerial hammock.

This class is open to all levels and has no pre-requisite.

Please note: We do not offer aerial yoga classes.

Cycle

VRIDE

An interval based class with speed, resistance, and power drills. Every vRide class has various challenges which are the cardio peaks of the classes, followed by a cool down. Using a power benchmark established earlier in the class (also known as PTP), the intervals will generate data that each rider has access to after class via email. In a way, vRide is a combination of vBeats and vRace, therefore, a great place to start if one is new to VITAL.

VBEATS

A rhythm based class where the participants ride to the beat, with perception of exertion being the main focus (instead of metrics) as well as fun. Fitmetrix and the leaderboard are not used in vBeats classes, and there may be optional choreography on the bike (depending on the instructor).

VRACE

A class coached on distance, speed/cadence and power zones or averages. Each class will have a specific focus and be programmed accordingly, not necessarily being attached to the music and RPM. In race classes, there is a leaderboard displayed in the cycling studio, and the instructor will coach a number of intervals based on the power benchmark established earlier in the class (also known as PTP). The intervals will generate data that each rider has access to after class via email.

Fitness

TOTAL BODY: STRENGTH 45

In our strength classes, you'll focus on completing a set number of repetitions for each exercise, with ample rest in between. Compound movements like squats and accessory exercises like crunches will be part of the routine. Expect a full-body workout that covers essential movements such as pushing, pulling, squatting, and hip hinging.

TOTAL BODY: ENDURANCE 45

In our Endurance classes, you'll use lighter weights, do more repetitions, and take shorter breaks. Our focus is on keeping you moving to improve your muscular endurance. Each session offers a full-body workout to help you boost your stamina.

CARDIO CONDITIONING 30

In our 30-minute Cardio Conditioning class, get ready for an energetic workout using cardio equipment, bodyweight exercises, and light weights. We'll keep your heart rate up for a quick, full-body session. Expect short bursts of high intensity or steady-state conditioning.

CORE 30

The 30-minute core classes will focus on a functional total core workout, targeting both anterior and posterior chain muscle groups, stability, and anti-rotational movements.

TRX STRENGTH

The Total-Body Resistance Exercise (TRX) classes utilize gravity and suspension trainers for a full-body workout designed to increase strength, balance, and mobility.

KETTLEBELL STRENGTH In our kettlebell class, you'll learn how to do powerful exercises such as cleans, swings, and snatches using kettlebells. Get ready to challenge yourself and build strength!

Yoga

Please note that our yoga classes utilize moderate to uptempo music and rhythms throughout!

V0: SLOW FLOW

Slow Flow is a creative, nurturing flow designed to bring balance to the body and the mind. When we slow down we relax the nervous system which allows for deeper focus on the breath and postural alignment.

All levels welcome.

V1: ALIGNMENT-BASED VINYASA

This is our yoga basics class, designed with beginners in mind. We’ve slowed down the pace a bit to allow more emphasis on proper alignment and breathing techniques. Longer posture holds will create heat and strength for overall body toning.

All levels welcome.

V2: ALL LEVELS VINYASA FLOW

A Vinyasa flow class, set at a more vigorous pace than our V1 classes in order to build heat in the body. We open up key muscle groups preparing you for more challenging “peak” poses.

All levels welcome.

V3: POWER VINYASA

A more advanced Vinyasa flow class set at an athletic pace offering intermediate to advanced posture variations and options for arm balances and inversions. Be prepared to have fun and try something new!

Previous knowledge of yoga is recommended.

V-HAB: RESTORATIVE

Bring your sore, tired, and aching muscles and joints. We will work through a full range of motion, hold long stretches, and use myofascial release techniques to find relief for what hurts. A perfect complement to your regular vinyasa yoga and climbing routine, this slow, meditative practice will result in not only more lubricated and flexible joints, but also a greater sense of balance, peace, and calm. Props make the practice accessible to people of all abilities.

It is highly recommended that you arrive a few minutes early to discuss with your instructor any specific areas that need focus and attention.

All levels welcome.

GUIDED MEDITATION

Transform your daily routine by discovering the power of meditation! This 30-minute class is designed to help you cultivate greater calm, clarity, and contentment in your life. Experience a variety of meditation techniques, including focused breathing, body scans, and visualization. Learn how meditation can reduce stress, improve focus, boost immune function, and promote emotional regulation. The class begins with a brief guide before diving into a quiet, mindful meditation practice, ending with a few minutes of breath work and Savasana. Step away from the hustle and bustle of city life and find inner peace in a welcoming, serene environment.

All levels welcome.

HB: HAND BALANCING

Explore the realm of arm-balancing and inversions. Gain new insight and awaken hidden abilities by challenging yourself both physically and mentally. This class will help strengthen your stability with gymnastic-type movements, and safely guide you through balance foundations, arm balance transitions, handstand presses, handstand variations, and one arm balances.

All levels welcome.

Aerial

Any questions can be directed to rebecca@vitalclimbinggym.com.

CLOTHING

Wear legging, sweatpants, or tights under dance shorts—they must not have any zippers or buttons on them, decorative or otherwise. Wear t-shirts, tank tops, or leotards that are tight to the body. Loose clothing can get caught in the fabric. Consider wearing clothing that covers your legs, knees, and stomach; exposed skin is prone to painful burns from the apparatus.

No clothes with zippers or buttons are allowed on the silks. Students who arrive with zippers on their clothes will not be allowed in class. This is to protect the equipment.

Class is taken barefoot to avoid sliding.

Patio classes are held outdoors in spring through fall. Please dress accordingly!

JEWELRY

No jewelry is allowed to be worn during class. This includes hoop or otherwise dangling earrings, necklaces, watches, fit bits, bracelets, and rings. They can snag the fabric and cause tears which is a safety concern. Please remove jewelry prior to class and store in a safe place. If you have a belly ring or other body piercing please make sure that you are wearing a shirt long enough to cover the piercing. Please tape over any permanent bracelets.

HAIR

Tie back long hair so it does not get stuck in the silks.

BODY LOTIONS AND OILS

Do not wear lotions or oils. This will make you slide.

RESPECT

When the instructor is teaching a skill, even if you know the skill well, please give the instructor your full attention. Side conversations, sitting with your back to the instructor, and looking at your phone while they are instructing does not show respect, and you might miss an important safety cue!

Please do not try to help the instructor teach. Students can’t hear the instructor’s voice if they are also listening to yours.

Instructors will give one verbal reminder about this and after that may ask the student to leave the class if it continues to happen.

FILMING

Students are always welcome and encouraged to film themselves. Please do not film your instructor. Cameras are only allowed to be on to film your individual turns so that you can watch yourself. You may not film the full 60/90 minute class. If you are going to post to social media, please turn off the audio on your video so that the instructor’s coaching notes are not being posted.

RESERVING/CANCELING YOUR SPOT

Please only sign up for classes you know you will attend. If something comes up, and you can no longer attend, please cancel your spot through MindBody or by calling the gym. This ensures that people who are waiting for a spot to open up can take the class. Classes must be cancelled more than 24 hours in advance or they will be considered a late cancel.

Please do not horde classes while waiting for your work schedule with the intention of dropping later. This makes classes look full and takes the opportunity to sign up away from others who can attend the spot.

If you are getting into classes frequently (averaging 4/week ; 16/month), Vital requests that you not pre-book more than 1 Aerial class per day (excluding Circus Stretch). If there are open spots available in classes day of, you are welcome to pick those up. This is to help encourage classes to be distributed fairly.

Cycle

Any questions can be directed to lindsey@vitalclimbinggym.com.

CLOTHING

Cycling shoes are required. You are welcome to bring your own (our bikes take both SPD and Look cleats) or you can rent a pair for $2.

PHONES

Please don’t bring your phones into the studio. We understand that we have busy lives and multiple things in our agenda every day, but we want you to be present for the duration of the class. If you absolutely must, please have your phone screen facing down and on silent as it will disrupt the class if it rings and lights up.

RESPECT

No two-way conversation during class. Feel free to wohoo as loud as you wish, but keep the conversations with your friends for after class.

Fitness

Any questions can be directed to cordis@vitalclimbinggym.com.

SHOES

You will not be climbing during class, so sneakers are mandatory.

PHONES

Please leave your phone and all other personal items at home or in a locker. There are no cell phones in class. Stopwatches will be provided when needed.

Yoga

Any questions can be directed to lynn@vitalclimbinggym.com.

CLOTHING

V1 - V2 - V3 - HB
Wear what you feel comfortable practicing in, but understand that form-fitting clothing will better enable our instructors to see your alignment and help cue you into the postures. You may want to wear socks and layers at the beginning and end of class, and be prepared to shed those layers when you are warm.

V0 - V-HAB - GUIDED MEDITATION
Wear layers! V0, V-HAB, and Guided Mediation are slower paced, so you will want to stay warm, however, you will want to be able to access your skin, so wearing shorts and a sports bra, where appropriate, under thicker layers is ideal.

PERSONAL HYGIENE

Yoga is a breathing practice, and as such, we ask that you come to class clean and free of any perfume. Perfume can trigger allergic reactions.

RESPECT

Yoga is also a meditation practice. We encourage you to practice the flow that is right for your own body, but to be respectful of the teacher and your fellow practitioners as you do so. There is no “kicking-up” in class, unless expressly directed to do so by your instructor. We encourage you to take variations on the postures your teacher guides you through, but not to stray so far away from that guidance as to be making up your own sequence. Child’s pose, or another resting pose that does not disturb your fellow practitioners is a valid variation on any posture.

Please avoid talking to your fellow practitioners during class unless expressly allowed by your instructor. If you have questions for your instructor during a flow, save them for the end of class! If however, your instructor prompts you to ask questions, feel free to ask them on the spot.

PHONES

The yoga studio is a cell phone-free zone. Please leave your phone and other electronics secured in a locker before class.

MATS AND PROPS

VITAL highly encourages you to bring your own mats and props to class. You are welcome to clean and disinfect them with the supplies we have on hand.

If you rent or borrow your mat or props from VITAL, we expect that you will clean them thoroughly after use. Please follow your instructor’s guidance on returning used items.