CLASS DEtails

INTRO TO AERIAL SILKS

First time in a silks class? This is the class for you! In this class, you will learn fabric knot shapes and basic skills such as foot locks and climbing.

All students interested in the aerial program must take this class a minimum of three times and obtain instructor clearance before progressing to Beginner Silks. Consistent proficiency in all skills and instructor approval are required, so more than three classes may be needed.

When you have completed your required classes and received approval to move to the beginner level, please email Rebecca (the aerial lead) at rebecca@vitalclimbinggym.com for account clearance. In your email, include your first and last name, the number of classes you have completed, and the name of the instructor who approved your progression.

Students with previous silks training may request to opt out of this class with the Aerial Leads permission. To do so, email Rebecca and include details of your previous training and a recent video (within the last six months) showing your basic climb and figure-8 foot locks. Training must be specific to silks; prior training on other aerial apparatuses or aerial yoga cannot substitute for the Intro to Silks classes. Opt-out clearance is not possible without a video, and students who have been out of practice for longer than six months must start with the Intro class.

BEGINNER SILKS

Once you have grown comfortable with the skills learned in the Intro class, you’ll 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 on the skills from the Intro class. The Beginner class places a heavy emphasis on inversions and hip keys and teaches skills such as foot locks in the air, Russian climb, Double Ankle hang, Rebecca Splits, and Man in the Moon Rollups.

Required skills: single figure-8 foot lock on the ground, double figure-8 foot locks on the ground, basic climb, ability to invert in fabric knot, and proficiency in scorpion and diaper poses.

ADVANCED BEGINNER SILKS

Advanced Beginner classes are for students who are ready to progress beyond beginner-level skills but are not yet ready for the intermediate level. We will work on more complex sequences building off the foundation skills learned in Beginner, as well as add new foundation skills such as S-Wraps and cross-back straddle, and begin working on drops.

Required skills: Basic wrap and Russian climb, double and single figure-8 foot locks in the air, aerial dance locks in the air, double ankle hang, hip keys in the air, inversions, and catcher's wrap in the air. Students must show confidence in executing and understanding beginner-level vocabulary skills such as Split Rollups, Kidney Squisher, Rebecca Splits, and Man in the Moon Rollups. Additionally, students should be able to stay in the air for a short sequence (at least two tricks in a row) and demonstrate general readiness in body awareness and control.

For level consideration, please send your training history and a video to rebecca@vitalclimbinggym.com.

INTERMEDIATE SILKS

This class will continue to build on the skills and strength developed in Advanced Beginner Silks, with a focus on longer sequences and increased stamina.

Required skills: Ability to perform multiple straight-leg/straight-arm inversions in the air, inverted climbs, S-wrap, hip key, cross-back straddle, single ankle hang, tick tock, slack, salto, and single star drops. Proficiency with Advanced Beginner level sequences, clean technique, basic understanding of fabric theory, and stamina to stay in the air for a full routine length of time.

A minimum of one year of experience is required. For approval, please send training history and a current training video to rebecca@vitalclimbinggym.com.

INTERMEDIATE/ADVANCED SILKS

A multi-level hybrid of our Intermediate class, offering slightly more challenging variation options for Advanced students.

Required skills: Proficiency in all foundational skills, including wheeldowns, belays, and all requirements from prior levels.

A minimum of two years of silks experience is required. For level consideration, email training history and a recent video 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, but we recommend taking at least a handful of Beginner classes first.

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 (INSTRUCTOR RECOMMENDATION)

For students ready to apply what they’ve learned in Choreo Foundations to their own work, this class provides a supervised environment for independent exploration. An instructor will guide you, answer questions, and offer suggestions to support your creative process. Come prepared with material you want to develop into a routine or a concept you need help flushing out.

During the last half-hour of class, we will open the floor for 1-2 students to showcase their work and discuss/workshop the material as a group.

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

OPEN WORKOUT (AB+)

Open Workout is a time for you to refine skills and sequences you've learned in your classes or focus on strength training. An instructor will be present to supervise for safety and provide guidance on the skills you are practicing.

The instructor is not there to teach new skills. Please refrain from asking to be taught skills seen online or from other class levels during Open Workout. Use this time to focus on your personal practice. We also ask that you do not attempt to teach things you've learned to other students during this period, as it may result in being barred from future Open Workout sessions.

Drops during Open Workout must be approved by the supervising instructor.

CIRCUS STRETCH (GROUND CLASS)

This class will help you progress toward your flexibility goals and provide exercises that you can do independently between classes to enhance flexibility safely and effectively.

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

HAMMOCK

In aerial hammock, the silk is tied into a sling shape, supporting you within the loop. In this class, you will learn various shapes and sequences using the aerial hammock.

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

Please note: We do not offer aerial yoga classes.

VRIDE

An interval-based class with speed, resistance, and power drills. In vRide classes, individual rider stats are displayed in the cycling studio. Using a power benchmark established earlier in the class (also known as PTP), the intervals will generate data that each rider can access after class via email. In a sense, vRide is a combination of vBeats and vRace.

VBEATS

A rhythm-based class where participants ride to the beat. 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 performance-based class focusing on distance, speed/cadence, and power zones or averages. In race classes, stats are displayed as a leaderboard, encouraging communal effort. The instructor will coach a number of challenges based on the power benchmark established earlier in the class (also known as PTP). The intervals will generate data that each rider can access after class via email.

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!

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 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 + ADVANCED POSTURES

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: RECOVERY

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.

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

CLOTHING

Wear legging, sweatpants, or footless 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. clothing should cover full legs and midriff. Bringing a shirt that covers your armpits.Wearing sports bras under your shirts is encouraged.

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 perfumes, lotions, or oils. This will make you slide.

CLASS ETTIQUETTE

Do not talk over your instructors or attempt to teach/give notes to other class members. Instructors will give one warning on this and then you will be asked to leave the class.

Phones are allowed in class ONLY for the purpose of note recording and/or taking video of yourself. Video is allowed only during class time. You may not request to video yourself after class ends. Video should be taken only of yourself - do not film your instructor.

Cameras may NOT be set up to film the full class lesson. Texting and other non-class related use of phones is not allowed. Non-compliance of this will result in the instructor asking you to either leave class or revoking your privilege of phone access for videoing during class. Setting up laptops during class to work between turns is NOT allowed.

You must be able to attend/be present for the full class timeslot.

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.

You may pre-register for one aerial department class per day (excluding circus stretch). Additional aerial classes may be picked up on the day in any classes that have day of open spots/late cancels. Failure to comply to this may result in you being removed from classes.

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

SHOES

Cycling shoes are required. You are welcome to bring your own (our bikes take both SPD and Look Delta 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.

Any questions can be directed to jessica@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.

Any questions can be directed to saya@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 or cubby 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.