Classes

Class schedule effective July 1, 2018

Click to enlarge.  Scroll down for descriptions and prerequisites.

Click HERE to reserve your spot.

Note: Signups for aerials classes are restricted to the two weeks prior to the class date.

to manage your schedule on the go.

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Coming soon — new class Tuesdays in September!


Aerials Program Classes

Introduction to Soft Apparatus: Silks & Sling

intro_to_silks

This class is for the absolute beginner, a 90-minutes class in which we will cover basic poses, shapes,  and climbs on the silks and sling. You will work at your own pace in a fun and safe environment.  At the end of class the instructor will evaluate you for eligibility for the Beginner series of soft apparatus classes.  Intro classes may be taken as often as you like or need. Suitable for everyone.

If you have previous silks and sling experience you can submit a video of yourself working on the apparatus along with a brief description of your background for the instructors to evaluate whether you can skip the Intro class and go straight into the Beginner series.

Aerial Silks: Beginner 1

This class is for people who have taken the Introduction to Soft Apparatus course and want learn more about aerial silks. We will start to focus on all the little details to develop form, alignment, engagement and technique. We will work on skills and drills, and students will be able to expand their repertory and vocabulary with several different types of climbs, foot locks, inversions and wraps to create interesting shapes and poses. Skills evaluation at course completion to move to the next level.

Prerequisites:  Intro to Soft Apparatus and instructor permission (see info under the Intro description.
Pre-requisites:  Evaluation by instructor to demonstrate knowledge of Intro to Soft Apparatus  curriculum skills, including: straddle back in slipknot without assistance, stand in standard wrap without slipping, comfortable in footlock.

Aerial Silks: Beginner 2

This class is for students who have completed Beginner 1 with a solid foundation in skills and technique and have Instructor approval to advance. In this class we will continue learning types of climbs, belays, S-wraps, drops, sequences and progressions to expand your aerials repertoire and prepare you for our Intermediate-level classes. We will continue working on technique, strength, and understanding of fabric theory including wraps and what is keeping us safe while we are in the air. Be prepared to be challenged and to work hard to achieve those pretty inversions you’ve been striving for.

Pre-requisites:  Evaluation by instructor to demonstrate knowledge of Beginner 1 curriculum skills, including: Cross-back straddle without bent legs, 4 successive double footlocks (Figure 8 and Aerial Dancer), Hip lean with no hands, Hip key, Catchers and Cross catchers in the air, perform flow of six additional skills from the Beginner 1 curriculum.

Introduction to Hard Apparatus: Lyra and Trapeze

This class is for students who have never worked with aerial lyra or trapeze. It is a 90-minute class in which we will cover basic poses, working with both apparatus at a low height. You will work at your own pace in a fun and safe environment and finish the class with a new appreciation for aerials. At the end of class the instructor will evaluate you for eligibility for the Beginner series of hard apparatus classes.  Intro classes may be taken as often as you like or need. Suitable for everyone.

If you have previous lyra and trapeze experience you can submit a video of yourself working on the apparatus along with a brief description of your background for the instructors to evaluate whether you can skip the Intro class and go straight into the Beginner series.

Aerial Lyra: Beginner 1

lyra

This class is for people who have taken the Introduction to Hard Apparatus course and want learn more. In this class we will work on form, shoulder engagement, skills inside and under the lyra, sequences and transitions. Drills will be fundamental in preparing students for the next level and for learning to put routines together.

Prerequisites:  Intro to Hard Apparatus and instructor permission (see info under the Intro description.


Lyra Flow

Class Description: Take your lyra skills to the next level with sequencing, transitions, new moves, and a little choreography

Prerequisites:  Clean invert under the lyra with no jumping from the floor; solid double knee hang; pullover entry to front balance; front balance hold for 5 seconds; solid ability to hang from the lyra (both hands) for 20 seconds.

Mixed-Level Aerial Trapeze

This class is for people who have taken the Introduction to Hard Apparatus course and want learn more. In this class we will cover moves that are adapted from static and dance trapeze traditions and put together some short sequences. We’ll focus on body mechanics, conditioning and stretching while creating a foundation of body awareness and safety.

Prerequisites:  Intro to Hard Apparatus and/or instructor permission (see info under the Intro description.

Aerial Sling: Beginner

This class is for people who have taken the Introduction to Soft Apparatus course and want learn more about aerial sling. In this class we will work on entries, poses with closed and open sling, leg and hip wraps, twists, and inversions. Drills will be fundamental in preparing students for the next level. Skills evaluation at course completion.

Prerequisites:  Intro to Soft Apparatus and/or instructor permission (see info under the Intro description.

Fabric Flow and Transitions

Take more ownership of your technique in this choreography and sequencing focused class led by Gwynne Flanagan.

Prerequisites:  Instructor permission.  Requirements are footlocks in the air and a clean inversion from the ground.

Dance Trapeze

Dance trap is the quintessential apparatus to practice ease, transition-creation, and work on directional changes within spinning and swinging choreography. It can be lyrical or percussive; dynamic or static. The possibilities are endless!!
Bring some ginger!
Prerequisite: Invert under the bar without tagging feet. Invert in the ropes.

Mixed-level Aerial Rope

In this class, you will learn to climb, invert, and create figures to move through phrases in the air. As you build strength, you will learn harder sequences, drops, and how to harness momentum.
Prerequisite: Previous aerial experience (not necessarily rope), required. Must be able to execute standard and Russian climbs and invert cleanly in the air.

Fundamental Straps, Dynamic Rope & Fabric

Each class starts with rotator cuff warm-up/prehab session, followed by fundamental and progressive position training for things like meathooks, reverse meathooks and scorpion, followed by exploration of beats/momentum/spinning work on straps and rope for intermediate transitions.
Each class finishes with an exploration of the differences and similarities of C-shaping between rope and straps.

Prerequisite: Comfort/experience with safe inversions, comfort in long arm hangs, can do pullups, comfort in plank or handstand.

 

Skills Classes

Handstand 1

handstand

Never done a handstand? Don’t worry!

This is an all levels class with theory and practice that will take you from your first handstand to more advanced techniques such as walking on your hands or pressing up to handstand.
The warm up and conditioning are all specific to improving your strength, alignment and balance for holding your handstand.

Student must be able to do a cartwheel, safely do a forward roll, kick up to a handstand against the wall and hold a minimum of 30 seconds on the wall.
Prerequisites:  Student must be able to do a cartwheel, safely do a forward roll, kick up to a handstand against the wall and hold a minimum of 30 seconds on the wall.  Students may also qualify with instructor approval.  If you need to work on any of these prerequisites, please consider our Intro to Tumbling class.

Tumbling Basics

Learn the basics of tumbling while developing body awareness for aerial arts and handstands.

Class will focus on stretching, shoulder mobility and stability, core strengthening and fundamentals of floor acrobatics to help develop skills such as rolls, cartwheels, handstands, handsprings and flips.

Intro to Tumbling is a prerequisite for Handstand 1.

Fitness Classes

Capoeira

Capoeira is a Brazilian martial art that combines elements of dance, acrobatics and music, and is sometimes referred to as a game. It was developed in Brazil mainly by African descendants with native Brazilian influences, around early 16th century.

GST 1: Gymnastic Strength Training Foundation One

Much like the first two years of a college degree, this course is actually a series of classes that help you form the basis of your entire GymnasticBodies education. As you become proficient in each of the seven areas, you’re actively building a well-balanced body through focused movements that you’ll continue to use as warm ups throughout training. This proficiency carries over into all other sports and areas of athleticism. Even if you choose not to pursue the full curriculum, you will gain tremendous benefit simply from completing Foundation One. The Foundation Series is about mastering the basics and developing well-rounded strength and mobility that will help you achieve better balance, agility, core strength, and power no matter what your ultimate athletic goals are.

The GST course has been developed for Monarca in Flight by Aric Lee.  Aric is the owner of Evolve To Fit Gymnastic Bodies Northern Virginia. He has been a student of Coach Christopher Sommer’s GymnasticBodies program since late 2013 and was granted affiliation status in 2015. Aric recently resigned from his position as a Firefighter/Paramedic for Prince George’s County MD after eleven years of service to pursue expansion of his fitness/nutrition company.

He is a Precision Nutrition master coach, ACE certified personal trainer, GB Athlete and GB Affiliate and nationally registered paramedic. Aric operates one of the only GymnasticBodies affiliates in the world. Although his fitness endeavors started with weightlifting, he now trains himself exclusively using Adult Gymnastic Strength Training.

Aric believes in challenging oneself and recognizes all the blessings in his life. He is a two-time competitor on American Ninja Warrior. He has also created and continues to develop a first aid training program in Lebrun Village, Haiti. In his spare time, he is an avid reader, meditator and couch potato. He LOVES traveling and has backpacked all over the globe. His true passion lies in helping everyone work toward realizing their full potential. If you want to get on his good side, he loves pizza and bourbon.

Flexibility

flexibility

Want to get bendy? Neglect your own promises to stretch properly? Have a flexibility goal? New Years resolution? In this class, you will not only work on your overall mobility, range of motion and flexibility from head to toe but each month a specific muscle group will be highlighted: leg/front splits, shoulder/back backbends, the ever-elusive hips/middle or straddle split, etc. This 1-hour, guided stretching class is a great compliment to any training program and all levels of flexibility are welcome. Active, static and partner stretching techniques will be employed as there is not a “one size fits all” when it comes to flexibility.
All equipment (straps, foam rollers, yoga blocks, stahl bars) are provided. Simply wear comfortable, non constricting clothing and bring a bottle of water (recommended).


Aerial Yoga

Defy gravity and become weightless. Aerial Yoga is a fusion of aerial silk sequences and yoga. In this class, the aerial hammock becomes an extension of you and enables you to go deeper into poses, dangle upside-down, or reach the ultimate handstand! Whether you are an aerial enthusiast, yogi, or a complete beginner, this class will help to deepen stretches, increase flexibility, and leave you feeling weightless.

Circus Conditioning

This class is designed for new and experienced Aerials Students who want get stronger. In this 60-minute class we will be using various Aerials Apparatus, along with other equipment on the floor. We will not learning new skills, but rather using some basic skills and working on small motions with control. Be prepared to work and have fun as well.

Killer Conditioning

This full-body conditioning class is designed for those people who want get much stronger and build endurance and stamina. This 60 minutes class will be high-energy with small breaks included. If you want step up your game and challenge yourself, this class is for you.

Prerequisites:  Some level of fitness and body awareness will be necessary. Be able to do 5 proper full-length pushups and be able to hold a plank for 45 seconds.

Bungee Fit by Monarca in Flight

Experience the fun of working out while being connected to the ceiling by a bungee cord! The bungee brings bounce and excitement to your workout — you’ll barely notice that you’re getting exercise!

Note: Due to equipment restrictions, the minimum weight for participants is 110 lbs.  Maximum weight 240 lbs.   
Our harnesses may not fit safely on those with waist measurement smaller than 28″ or hip measurement larger than 44″.  You’re welcome to try a harness on if your measurements are outside that range, but we can’t guarantee you’ll be cleared to participate in the class.
Class participants should wear gymnastic shoes, wrestling shoes, or any clean athletic shoe with no or minimal tread.  It is permissible to go barefoot, but injury is more possible if you’re not careful when you land. 

This class is for people who want do something fun but don’t necessarily have the strength and endurance for a high-impact workout. During class we will work on some sequences and choreography using the bungee, designed to keep you moving, get your blood flowing, and increase your agility. This class provides a low-impact workout, but will be felt in the ankles and hips. Not recommended for pregnant women. Please check with your doctor if you have any concerns about an aerobic workout or wearing a harness on your hips that will support your full body weight at times.

Performance Classes

Act Creation

There is more than one way to create an act but the elements remain the same. Whether you have so many ideas it’s hard to choose between them all, you feel like you have hit a creative rut, or you’re not sure how to even begin, this class offers you the tools to launch your next act from start to polished finish. We will explore each element, determine the questions that require an answer, and look to realize the structure of your own creation style.
A great tool for your next showcase performance!

Cancellation Policy

Non-members:  Classes must be cancelled at least 24 hours in advance or class is forfeited.
Members:  Classes must be cancelled at least 6 hours prior to class, or a $10/class no-show fee will apply.
Private lessons must be cancelled at least 24 hours in advance or lesson is forfeited.
Unless otherwise indicated, all class packages activate on the date of purchase, not on the first visit.
Students may cancel a class, private or semi-private lesson by emailing us directly at acoatzin@MonarcaInFlight.com, calling the studio at 571-384-6064 or by canceling through Mindbody. If you are unable to notify us in advance of your class or appointment per the deadlines above, please note that payment will be forfeit or no-show fee will apply.
It is always our intent to  offer our scheduled classes. That said, we sometimes have to cancel a class. Those who are signed up for a class we cancel will be notified as early as possible via email by the Mindbody system and will be able to reschedule for another class.  As a general rule, classes with 2 or fewer students enrolled as of 8 hours before class time will automatically be canceled.