Four Gates

Acupuncture session with Colleen LaSota

A dynamic mix of classic Hatha yoga postures, Qi gong exercises, body weight strength and yoga philosophy. Class ends with a short guided meditation/savasana. At Four Gates your physical safety at yoga practice is important. We workshop postures and demonstrate movements in a clear and concise way, and students are encouraged to ask questions. Please feel free to show up early to discuss any of your injuries or conditions, or email Christian in advance about them. christian@fourgatesmpls.com

A dynamic serires of postures designed to build strength, balance and flexibility in the body, all while creating stillness focus and peace in the mind. Instructor Pablo Charis combines decades of study n yoga, breathwork, postures and alignment, anatomy and philosophy with his experience in martial arts to create this 1 hour power vinyasa sequence.

Expand your kettlebell practice with a creative combination of kettlebell lifts, agility drills, body weight exercises and hoops in what we refer to as "sacred circuits". These circuits, comprised of 12 exercises done in different geometrical forms, help us to cultivate breath, strength, flexibility and focus-- as well as spacial awareness and group cooperation skills. Expect to have fun and see results. Recommended that students first attend at least 1 Kettlebell Foundations classes.

A 30 minute kettlebell session--  functional strengthening, cardio and fat burning all in one! Please arrive on time. Students must attend at least 1 Kettlebell Foundations class or private session with Christian. If you are comfortable with the lifts in Foundations but not sure if you can hang with this class, do show up and give it a try. At Four Gates you are always free to take breaks when needed and improve your level of conditioning at your own pace. This class also includes a quick warm up and stretching at the end of class.

Start your day off with a clear mind and an energized body. Vinyasa yoga synchronizes breath with movement and incorporates a mix of sun salutations, standing and seated postures, breath work and basic meditation. This class builds strength and flexibility, and is appropriate for beginners with some yoga experience and intermediate level practitioners. Leave class feeling a balance in mind, body and spirit, and an abundance of energy. Just the thing to start the day.

Kettlebells, agility drills, jump ropes. Wear sneakers. This class is conscious cardio with a lot of kettlebell action, the sacred circuit with an emphasis on cardio.

If you are looking for a shift towards better health and a pain-free life, Qi Gong practice is where to begin.Qi Gong (pronounced chee gung) means exercising Qi, the life-force energy present in every aspect of life. We practice simple slow/controlled movement and visualization to achieve a moving meditative state that cultivates strength, normal range of motion, flexibility, focus, and smooth flow of Qi. Qi Gong in the energetic foundation for all martial arts and most closely resembles Tai Chi. This restorative and energizing exercise is great for all ages and abilities, and especially beneficial to those with arthritis, degenerative bone disease, and those rehabilitating from heart attacks and strokes. Bring water and wear comfortable clothing to move in.

A 30 minute kettlebell session--  functional strengthening, cardio and fat burning all in one! Please arrive on time. Students must attend at least 1 Kettlebell Foundations class or private session with Christian. If you are comfortable with the lifts in Foundations but not sure if you can hang with this class, do show up and give it a try. At Four Gates you are always free to take breaks when needed and improve your level of conditioning at your own pace. This class also includes a quick warm up and stretching at the end of class.

A dynamic serires of postures designed to build strength, balance and flexibility in the body, all while creating stillness focus and peace in the mind. Instructor Pablo Charis combines decades of study n yoga, breathwork, postures and alignment, anatomy and philosophy with his experience in martial arts to create this 1 hour power vinyasa sequence.

The word "yoga" means "to integrate" or "union", and this definition is very well exemplified in this one of a kind class. We merge sun salutations, kettlebell lifts, Qi Gong exercises, and full body hooping to create a state of cosmic bliss and universal strength. We recommend that students attend one kettlebell expansion class first.One set of 12 kettlebell exercises, twice a week, constitutes health based strength training. Our Synergy, Foundations and Cosmic Ketttlebell classes have all been designed to meet this requirement of 12 exercises.

Learn basic kettlebell lifts such as squats, swings and presses with a focus on safe, proper technique. This class is appropriate for beginners of all ages and abilities. A fun, effective way to burn fat, gain strength/flexibility and improve coordination. One set of 12 kettlebell exercises, twice a week, constitutes health based strength training. Our Synergy, Foundations and Cosmic Ketttlebell classes have all been designed to meet this requirement of 12 exercises.

Start your day off with a clear mind and an energized body. Vinyasa yoga synchronizes breath with movement and incorporates a mix of sun salutations, standing and seated postures, breath work and basic meditation. This class builds strength and flexibility, and is appropriate for beginners with some yoga experience and intermediate level practitioners. Leave class feeling a balance in mind, body and spirit, and an abundance of energy. Just the thing to start the day.

Looking for an awesome way to train outdoor and really go for it? This outdoor training class prepares you for obstacle/adventure races such as Warrior Dash and Tough Mudder, or simply attend for general outdoor exercise fun! Exercises include running/sprinting, hill running drills, primitive movements, body weight exercises, jump ropes, kettlebells and agility drills. No previous kettlebell experience necessary. Increase cardio capacity, muscular endurance, strength, and decrease risk of injury.

A 30 minute kettlebell session--  functional strengthening, cardio and fat burning all in one! Please arrive on time. Students must attend at least 1 Kettlebell Foundations class or private session with Christian. If you are comfortable with the lifts in Foundations but not sure if you can hang with this class, do show up and give it a try. At Four Gates you are always free to take breaks when needed and improve your level of conditioning at your own pace. This class also includes a quick warm up and stretching at the end of class.

If you are looking for a shift towards better health and a pain-free life, Qi Gong practice is where to begin.Qi Gong (pronounced chee gung) means exercising Qi, the life-force energy present in every aspect of life. We practice simple slow/controlled movement and visualization to achieve a moving meditative state that cultivates strength, normal range of motion, flexibility, focus, and smooth flow of Qi. Qi Gong in the energetic foundation for all martial arts and most closely resembles Tai Chi. This restorative and energizing exercise is great for all ages and abilities, and especially beneficial to those with arthritis, degenerative bone disease, and those rehabilitating from heart attacks and strokes. Bring water and wear comfortable clothing to move in.

A 30 minute kettlebell session--  functional strengthening, cardio and fat burning all in one! Please arrive on time. Students must attend at least 1 Kettlebell Foundations class or private session with Christian. If you are comfortable with the lifts in Foundations but not sure if you can hang with this class, do show up and give it a try. At Four Gates you are always free to take breaks when needed and improve your level of conditioning at your own pace. This class also includes a quick warm up and stretching at the end of class.

We begin this class with a classic Four Gates style full body KB circuit, then transition to a station style interval circuit which includes KBs, dumbbells, power ropes, agility drills, bodyweight exercises and hula hoops. This class is a super fun way to burn fat and increase endurance/strength, and it keeps your body guessing so you get more out of your workouts. Students must first attend at least 1 KB Foundations class, and if possible please arrive 15 min early to your first Sacred Circuit class so we can go over any exercises that may be new to you.

Synergy class merges the best of 3 practices. The range of motion and energy flow of Qi Gong (Chinese yoga); the strength, power and fat-burning potential of kettlebell training; and Yoga's flexibility and mind-body awareness all combine to create to create 1 blissful concoction. This class is great for all levels, and especially students looking for functional strength and a meditative practice.One set of 12 kettlebell exercises, twice a week, constitutes health based strength training. Our Synergy, Foundations and Cosmic Ketttlebell classes have all been designed to meet this requirement of 12 exercises.

A 30 minute kettlebell session--  functional strengthening, cardio and fat burning all in one! Please arrive on time. Students must attend at least 1 Kettlebell Foundations class or private session with Christian. If you are comfortable with the lifts in Foundations but not sure if you can hang with this class, do show up and give it a try. At Four Gates you are always free to take breaks when needed and improve your level of conditioning at your own pace. This class also includes a quick warm up and stretching at the end of class.

Lead by our very own "Kap'n Karl" Peterson, Heart Running teaches you how to make a conscious connection between your head, heart and heels. This is a meditative approach to running that focuses on proper form, breath and intention. Karl will help you to run longer, further, faster! Open to all levels-- Whether you have never run before or are an experienced runner, this class will evolve your running experience! Class meets at Four Gates and walks over to King Park.

Learn basic kettlebell lifts such as squats, swings and presses with a focus on safe, proper technique. This class is appropriate for beginners of all ages and abilities. A fun, effective way to burn fat, gain strength/flexibility and improve coordination. One set of 12 kettlebell exercises, twice a week, constitutes health based strength training. Our Synergy, Foundations and Cosmic Ketttlebell classes have all been designed to meet this requirement of 12 exercises.

A dynamic mix of classic Hatha yoga postures, Qi gong exercises, body weight strength and yoga philosophy. Class ends with a short guided meditation/savasana. At Four Gates your physical safety at yoga practice is important. We workshop postures and demonstrate movements in a clear and concise way, and students are encouraged to ask questions. Please feel free to show up early to discuss any of your injuries or conditions, or email Christian in advance about them. christian@fourgatesmpls.com

A dynamic serires of postures designed to build strength, balance and flexibility in the body, all while creating stillness focus and peace in the mind. Instructor Pablo Charis combines decades of study n yoga, breathwork, postures and alignment, anatomy and philosophy with his experience in martial arts to create this 1 hour power vinyasa sequence.

Expand your kettlebell practice with a creative combination of kettlebell lifts, agility drills, body weight exercises and hoops in what we refer to as "sacred circuits". These circuits, comprised of 12 exercises done in different geometrical forms, help us to cultivate breath, strength, flexibility and focus-- as well as spacial awareness and group cooperation skills. Expect to have fun and see results. Recommended that students first attend at least 1 Kettlebell Foundations classes.

A 30 minute kettlebell session--  functional strengthening, cardio and fat burning all in one! Please arrive on time. Students must attend at least 1 Kettlebell Foundations class or private session with Christian. If you are comfortable with the lifts in Foundations but not sure if you can hang with this class, do show up and give it a try. At Four Gates you are always free to take breaks when needed and improve your level of conditioning at your own pace. This class also includes a quick warm up and stretching at the end of class.

Start your day off with a clear mind and an energized body. Vinyasa yoga synchronizes breath with movement and incorporates a mix of sun salutations, standing and seated postures, breath work and basic meditation. This class builds strength and flexibility, and is appropriate for beginners with some yoga experience and intermediate level practitioners. Leave class feeling a balance in mind, body and spirit, and an abundance of energy. Just the thing to start the day.

Kettlebells, agility drills, jump ropes. Wear sneakers. This class is conscious cardio with a lot of kettlebell action, the sacred circuit with an emphasis on cardio.

If you are looking for a shift towards better health and a pain-free life, Qi Gong practice is where to begin.Qi Gong (pronounced chee gung) means exercising Qi, the life-force energy present in every aspect of life. We practice simple slow/controlled movement and visualization to achieve a moving meditative state that cultivates strength, normal range of motion, flexibility, focus, and smooth flow of Qi. Qi Gong in the energetic foundation for all martial arts and most closely resembles Tai Chi. This restorative and energizing exercise is great for all ages and abilities, and especially beneficial to those with arthritis, degenerative bone disease, and those rehabilitating from heart attacks and strokes. Bring water and wear comfortable clothing to move in.

A 30 minute kettlebell session--  functional strengthening, cardio and fat burning all in one! Please arrive on time. Students must attend at least 1 Kettlebell Foundations class or private session with Christian. If you are comfortable with the lifts in Foundations but not sure if you can hang with this class, do show up and give it a try. At Four Gates you are always free to take breaks when needed and improve your level of conditioning at your own pace. This class also includes a quick warm up and stretching at the end of class.

A dynamic serires of postures designed to build strength, balance and flexibility in the body, all while creating stillness focus and peace in the mind. Instructor Pablo Charis combines decades of study n yoga, breathwork, postures and alignment, anatomy and philosophy with his experience in martial arts to create this 1 hour power vinyasa sequence.

The word "yoga" means "to integrate" or "union", and this definition is very well exemplified in this one of a kind class. We merge sun salutations, kettlebell lifts, Qi Gong exercises, and full body hooping to create a state of cosmic bliss and universal strength. We recommend that students attend one kettlebell expansion class first.One set of 12 kettlebell exercises, twice a week, constitutes health based strength training. Our Synergy, Foundations and Cosmic Ketttlebell classes have all been designed to meet this requirement of 12 exercises.

Learn basic kettlebell lifts such as squats, swings and presses with a focus on safe, proper technique. This class is appropriate for beginners of all ages and abilities. A fun, effective way to burn fat, gain strength/flexibility and improve coordination. One set of 12 kettlebell exercises, twice a week, constitutes health based strength training. Our Synergy, Foundations and Cosmic Ketttlebell classes have all been designed to meet this requirement of 12 exercises.

Start your day off with a clear mind and an energized body. Vinyasa yoga synchronizes breath with movement and incorporates a mix of sun salutations, standing and seated postures, breath work and basic meditation. This class builds strength and flexibility, and is appropriate for beginners with some yoga experience and intermediate level practitioners. Leave class feeling a balance in mind, body and spirit, and an abundance of energy. Just the thing to start the day.

Looking for an awesome way to train outdoor and really go for it? This outdoor training class prepares you for obstacle/adventure races such as Warrior Dash and Tough Mudder, or simply attend for general outdoor exercise fun! Exercises include running/sprinting, hill running drills, primitive movements, body weight exercises, jump ropes, kettlebells and agility drills. No previous kettlebell experience necessary. Increase cardio capacity, muscular endurance, strength, and decrease risk of injury.

A 30 minute kettlebell session--  functional strengthening, cardio and fat burning all in one! Please arrive on time. Students must attend at least 1 Kettlebell Foundations class or private session with Christian. If you are comfortable with the lifts in Foundations but not sure if you can hang with this class, do show up and give it a try. At Four Gates you are always free to take breaks when needed and improve your level of conditioning at your own pace. This class also includes a quick warm up and stretching at the end of class.

If you are looking for a shift towards better health and a pain-free life, Qi Gong practice is where to begin.Qi Gong (pronounced chee gung) means exercising Qi, the life-force energy present in every aspect of life. We practice simple slow/controlled movement and visualization to achieve a moving meditative state that cultivates strength, normal range of motion, flexibility, focus, and smooth flow of Qi. Qi Gong in the energetic foundation for all martial arts and most closely resembles Tai Chi. This restorative and energizing exercise is great for all ages and abilities, and especially beneficial to those with arthritis, degenerative bone disease, and those rehabilitating from heart attacks and strokes. Bring water and wear comfortable clothing to move in.

A 30 minute kettlebell session--  functional strengthening, cardio and fat burning all in one! Please arrive on time. Students must attend at least 1 Kettlebell Foundations class or private session with Christian. If you are comfortable with the lifts in Foundations but not sure if you can hang with this class, do show up and give it a try. At Four Gates you are always free to take breaks when needed and improve your level of conditioning at your own pace. This class also includes a quick warm up and stretching at the end of class.

We begin this class with a classic Four Gates style full body KB circuit, then transition to a station style interval circuit which includes KBs, dumbbells, power ropes, agility drills, bodyweight exercises and hula hoops. This class is a super fun way to burn fat and increase endurance/strength, and it keeps your body guessing so you get more out of your workouts. Students must first attend at least 1 KB Foundations class, and if possible please arrive 15 min early to your first Sacred Circuit class so we can go over any exercises that may be new to you.

Synergy class merges the best of 3 practices. The range of motion and energy flow of Qi Gong (Chinese yoga); the strength, power and fat-burning potential of kettlebell training; and Yoga's flexibility and mind-body awareness all combine to create to create 1 blissful concoction. This class is great for all levels, and especially students looking for functional strength and a meditative practice.One set of 12 kettlebell exercises, twice a week, constitutes health based strength training. Our Synergy, Foundations and Cosmic Ketttlebell classes have all been designed to meet this requirement of 12 exercises.

A 30 minute kettlebell session--  functional strengthening, cardio and fat burning all in one! Please arrive on time. Students must attend at least 1 Kettlebell Foundations class or private session with Christian. If you are comfortable with the lifts in Foundations but not sure if you can hang with this class, do show up and give it a try. At Four Gates you are always free to take breaks when needed and improve your level of conditioning at your own pace. This class also includes a quick warm up and stretching at the end of class.

Lead by our very own "Kap'n Karl" Peterson, Heart Running teaches you how to make a conscious connection between your head, heart and heels. This is a meditative approach to running that focuses on proper form, breath and intention. Karl will help you to run longer, further, faster! Open to all levels-- Whether you have never run before or are an experienced runner, this class will evolve your running experience! Class meets at Four Gates and walks over to King Park.

Learn basic kettlebell lifts such as squats, swings and presses with a focus on safe, proper technique. This class is appropriate for beginners of all ages and abilities. A fun, effective way to burn fat, gain strength/flexibility and improve coordination. One set of 12 kettlebell exercises, twice a week, constitutes health based strength training. Our Synergy, Foundations and Cosmic Ketttlebell classes have all been designed to meet this requirement of 12 exercises.