The Elements Workshop
How to Get Started at The LAB
Our Elements program consist of four training sessions per week, Monday-Thursday, at 630p. The sessions are dedicated to learning the fundamental movements in a small group environment in preparation for our regular comprehensive group class model. On average, four training days per week gets a brand new person ready for our comprehensive group classes in two months. We want to make sure each participant feels comfortable, moves properly and safely, and understands the road ahead, so duration of time in Elements can vary.
Elements Workshop training sessions are taught by our professional coaches in a small group format. Small group coaching allows us to get to know each participants’ individual strengths and weaknesses. We assess how you move, and become familiar with any limitations you have. In addition to learning all of the fundamental movements of strength training including the squat, clean, deadlift, press, we will familiarize you with all of the equipment such as barbells, kettlebells, medicine balls, rings, and the infamous pull-up rigs.
Finally, during Elements, you will become comfortable with the routine we use for our group classes – warm-up, workout, and cool down. We’ll also make sure you know how to treat equipment and how to be cognizant of your fellow LAB athletes during class.
Enrollment for Elements Workshops is ongoing with open enrollment, on any T/Th evening at 630p.
Membership Rate: $205/month.
Each Elements workshop member will have the opportunity to meet with our LAB nutrition coach – Annette Auger. This 30-minute session is focused on an optimal diet for health, wellness, longevity and vitality. Food is medicine and can have a profound impact in the quality of your life and your training.
Our nutrition platform at the LAB covers the basics for fueling your body in and out of the gym and allows Annette to understand what you have tried in the past and what your goals are for the future in order to build a plan that works for you. The nutrition session will be in a 1-on-1 environment with you and Annette.
I EXERCISE A LOT. DO I STILL NEED TO DO THE ELEMENTS WORKSHOP?
Awesome! Your strong fitness base will serve you well at the LAB, and yes, you'll still need to go through Elements Workshops. Not only do the workshops provide you with an opportunity to learn new movements and familiarize yourself with the gym, but it’s also an opportunity for our coaches to get to know you—which is key for ensuring your long term success at the LAB.
WHEN ARE THE CLASSES? AND HOW OFTEN SHOULD I GO?
Classes are 4 days/week: Monday - Thursday evenings at 630p. The more often you can get to class, the faster you’ll pick things up, and the more fun you’ll have meeting like minded people in our community. We have found over the years that 3-4 days per week of an appropriately programmed workout will also bring meaningful and measurable results to our newest members within their first 30 days.
I AM CURRENTLY INJURED OR AM PRONE TO INJURY, WHAT DO YOU SUGGEST?
While we are able to scale and modify exercises and movements to accommodate a varying degree of fitness levels and physical limitations, the Elements Workshop is not an injury rehab program. If you're currently injured or have a recent history of injuries, you'll need to get the green light from your doctor before training with us.
I HAVE 30+ POUNDS TO LOSE, IS ELEMENTS WORKSHOPS RIGHT FOR ME?
Absolutely! Some of the stories that have inspired us the most are of our members who have come in and put in the work to lose dozens and dozens of pounds in order to regain their health and vitality. We'd love to take that journey with you!
WHAT SHOULD I WEAR? DO I NEED TO BRING ANY SPECIAL EQUIPMENT?
Come dressed to break a sweat. Baggy clothes tend to get in the way. No special equipment needed.
Contact us for pricing and any additional information.
Monthly Unlimited Membership
HOW THE LAB WORKS
After the completion of your Elements Workshop, athlete’s enter into the group fitness realm. We offer 2 levels of training: Pursuit & Performance. Both levels are offered at every class hour, every day of the week. Athletes have the option to pursue the level of training most appropriate for their individual goals and abilities. Training at these levels under our comprehensive gym membership rate is $205/mo.
The Pursuit level is intended for athletes with 6 months to two years of training experience. Pursuit athletes are beginning to piece together their own health and wellness journey. Most have been at the LAB long enough to be able to navigate their way through our warm up and feel comfortable using most of the equipment.
Pursuit Athletes have a basic aptitude with the barbell and are comfortable with the four standard lifts: back squat, press, deadlift, power clean. They are familiar with kettlebell exercises such as the Russian swing and Turkish Get-up. Pursuit athletes are in the early stages of learning to use pacing to optimize workout duration especially in workouts that require some barbell loaded work and an aerobic piece. Pursuit athletes need practice and are in pursuit of a few key upper gymnastic movements, including push-ups, pull-ups, and dips.
At the performance level, movements and energy system training are more intense and more complex. With our Performance level athlete, the weight training piece includes more concentrated work on the Snatch and Clean and Jerk. LAB Performance Athletes have at least two years of training experience and are able to do strict pull-ups, kipping pull-ups, strict dips. Additionally, have aptitude with muscle ups and handstand push-ups. Performance athletes know their one rep maxes (1RM), 3RMs, and 5RMs for the core lifts. They also know their PRs for conditioning intervals, such as 2k rows and 5k runs. They have practice pacing and are comfortable with mixed modal workouts that require moving a load and aerobic work.
The LAB can also be home to those who desire to move beyond the whiteboard of group fitness. REV is our 3 part model that is tailored to any athlete at any level. REV combines strength training, corrective exercise/mobility, and body work into a design that is personal for each member. We administer each athlete’s daily program through the Fitbot App. As a REV member, all three pieces can be part of your design, or just one or two. The level and depth of training depends entirely on each client and the individual training needs/goals.
In this approach, we assess and test each person in a handful of different capacities, including but not limited to; mobility, aerobic conditioning (stamina), gymnastic skill, weightlifting strength and power output. REV’s individual design exists so that athletes can optimize their movement and prioritize their time training, to move in a direction that correlates with their personal goals as an athlete. REV programs can be performed at our training facility in Seattle, or through our remote coaching model.
Membership Rate: $299/mo.