WELCOME TO ASSEMBLE

Welcome to Assemble, a community of athletes. We want to make sure your onboarding experience is a good one so we have put together some helpful resources below as you navigate your first few classes.

If you are EVER unsure, nervous, or in need of additional instruction regarding a movement, lift or machine please do not hesitate to ask for assistance. Our top priority is your safety and the safety of those around you. You've gotten yourself here, let's continue getting better.

What we cover in the beginning of class can be a lot, so please - ask questions at any time. We don't expect any of our athletes who have been here for the last ten years to remember everything, let alone anyone who is new.

WHAT TO KNOW BEFORE YOUR FIRST CLASS

Do I need to bring anything? We do ask that people wear a different set of shoes in the building than what they wear to the building (this helps keep the floors clean, and so people aren't rolling around in cow poop.) Alongside clean shoes, we recommend bringing a towel and water bottle. If your first class is MAX, please be sure to read the section below!

Where do I park? Our entrance is located at 719 Main Street, directly across the street from the Firehouse Pub. You can park on the main street, side streets, or there is parking on the street behind the building.

Do I need to be early? If it is possible for you to arrive 10-15 minutes early, the coach will be able to walk through each machine with you in more depth.

What do I do after I walk through the door? Once you come through the front door, there is a place to hang your coat and put your shoes in the main lobby. You will want to access the Assemble Mobile App and check in for class once you arrive. After you change shoes, everyone will probably be warming up on the machines in the main gym area, grabbing foam rollers, or just standing around talking. You are welcome to move your body however you please when you get there.

Be prepared for everyone to say hi and ask your name if the coach would happen to not introduce you in time. Thankfully, we have an incredibly welcoming group so it's not uncommon for the members to beat coaches to the punch in getting to know you.

How will I know when the class starts? At the start of class, the coach will go through some mobility work, break down the warm up + workout, and have everyone get started altogether.

WHAT TO KNOW BEFORE YOUR FIRST STRENGTH OR HYBRID CLASS

Our approach to strength and hybrid classes leaves room for individual's goals to exist, which means you will see ranges listed for reps and rounds. Depending on if your goals are more strength, power, hypertrophy, or endurance driven, we can help you choose which approach best aligns to your goals.

We prioritize quality form, which means we do not use any formats in our strength classes that would require you to rush from rep to rep or movement to movement. We leave the fast paced, high intensity work to our maximal effort conditioning on the machines.

WHAT TO KNOW BEFORE YOUR FIRST MAX (MAXIMAL EFFORT CONDITIONING) CLASS

If you have not been working out recently, we do not recommend this class format as your first class.

Will I puke? You need to be properly fueled for this class which means plenty of food, water, and electrolytes in your system starting at least 48 hours prior. This is not a workout that can be performed with zero fuel in the tank. We do not recommend trying to cram all that food into your mouth right before class - it does not end well. We also do not recommend consuming alcohol the night before this workout. Take our word for it, we have seen the aftermath and it is not pretty.

Our max workout is an advanced conditioning class that is performed on teams and uses only the machines, no weights. While we can tailor the workout to most fitness levels, this class is still hard and it is important that you have a base level of conditioning as well as familiarity with the machines. If you do not have any experience with our machines, please either arrive early for class OR set up an on-ramp session.

During your first max class
- We will assign everyone to a team and provide further instructions on how the class format will work that day
- While the formats change, we generally use a similar approach to every max class: go as hard as you can, then rest while the rest of your team goes
- Our best advice: Aim for being on the machine no more than 5-15 seconds when it is your turn

Follow all that guidance and your answer to the question at the top of this section should be a no.

WHAT TO KNOW BEFORE YOUR FIRST YOGA CLASS

Our style of yoga uses a combination of vinyasa (flow/movement), hatha (intentional holds), and mobility work to strengthen the body, mind, and soul. You will need to bring a mat for this class (and blocks if you have them). You can take your shoes and socks off in the front, and go barefoot from there!

During class, people don't do a lot of talking with one another as the teacher is instructing, but before and after class our community is very conversational!