Thursday, 11/6/25 at 5pm with Jon Manly

Join Jon Manly in this small group, 90-minute workshop to help you build your own workout and teach you how to be creative with limited equipment.

In this class, you will review the primary strength movements, learn how to build a balanced workout, and discover how to use your intuition and creativity to rig up exercises safely with minimal equipment. 

This class is ideal for someone who travels a lot but wants to keep up with their strength gains as well as people who solely workout at home with minimal equipment. 

What to expect to gain from this class:

• An understanding of 4 basic strengthening exercises and some of their variations 

• Understanding of resistance profiles and traditional variables to increase or decrease challenge

• How to build a balanced workout/split

• How to modify and create set ups for exercises that mimic machines or make the best use out of minimal equipment

• Participants will make their own impromptu workouts and sample it at the end of the class

This class is limited to 8 participants to enable us to give individual attention and modifications to each participant. Please register early to reserve your spot. Click the button below, call/text us at 720-428-8863, or email us at admin@koafitusa.com to register.

May 16th at 5:30pm at Koa Fit Studio

Rhythm and Restore is an hour-long movement class designed to help you unwind, explore, and connect with your body. Led by Nicola and Rebecca, this class combines restorative floor movements and standing dynamic movements led by the teachers. Whether you're flowing through gentle stretches or dancing with momentum, you'll experience a fun, energizing atmosphere that promotes relaxation and creativity. Ideal for all levels

What to Expect:

• Explore new movement patterns.

• Guided use of momentum and flow through space.

• Crossbody exercises for neurological connection.

• The class will lead you through varied but repeated movements and time will be set aside explore the new movement.

• Class is limited to 12 people.

• Please wear comfortable clothes that are easy to move in.

• We encourage you to take this class barefoot or with minimalistic footwear.

"Rhythm and Restore" offers the perfect balance of relaxation and movement to leave you feeling both restored and uplifted.

About the Instructors:

Nicola Elder earned her MA in dance/ movement therapy (DMT) from Naropa University. She is a passionate dancer making her entrance into the field of teaching and leading groups through movement. She looks forward to exploring movement and creativity with you in class! 

Rebecca South has been teaching movement for over 30yrs. She was a professional dancer in NYC for 21 years and moved back to boulder with her family of artists. She loves exploring movement of all kinds and enjoys learning from others. Rebecca is very excited to be with Nicola in this workshop.

Class is free, but you must reserve your spot. You can click the button below or sign up by reaching out to us at 720-428-8863 or admin@koafitusa.com.

Please cancel at least 12 hours in advance to give us an opportunity to offer it to those on our waitlist.

Tuesday, January 7th at 6pm At Stride Lab in Boulder with Brenna Backe and Hope Whitman

Calling all women who lift or want to lift!

Join us fo a meetup and programming clinic at Stride Lab Boulder on January 7th at 6pm.

We’ve all heard that women should be lifting weights, but there are a few challenges:

• The amount of information out there about what to do and how to do it can be overwhelming and confusing.

• Using new equipment in a new environment can be daunting.

• The fear of getting injured is real.

• Without a community of support and friends, motivation can wane and it can be boring.

• Developing a plan can feel time-consuming and tedious.

• A lack of confidence can hold us back.

• Trying something new and challenging is intimidating.

This hour clinic is designed to help you start, progress, or refine your lifting program. We will cover:

• Establishing goals and/or benchmarks for your training.

• How to start or refine your lifting program.

• How to progress and get stronger.

• What a program should include based on your needs and wants.

• Nutrition for lifting.

• Proper form and execution.

• All attendees will receive 1 example week of free programming to get you started.

You will also meet like-minded women in your community!

This event is free, but please RSVP so we can prepare. Also, please cancel 12 hours in advance if you are not able to attend.