​ATP, engage.

E:30 Endurance classes are an opportunity to continuously test and improve your aerobic capacity. While scientifically a little more complex than this, simply put aerobic capacity is the maximum amount of oxygen the body can utilize during intense exercise. Why is this important? Well, oxygen once passed through the lungs improves the flow of oxygenated blood to muscle tissue. With the help of mitochondria, the muscle will use that oxygen to help produce adenosine triphosphate (ATP). Think of ATP as a healthy energy drink fueling every cell in your body, especially muscle contractions helping your body continue through your workout. The more efficient your muscles get at using oxygen, the higher your aerobic capacity is.

It’s cool, huh? So we will see you tomorrow, yeah?
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Wednesday
E:30 Endurance
5:00 AM | 5:45 AM | 6:30 AM | 8:00 AM | 5:00 PM | 5:45 PM
Yoga
9:00 AM | 6:30 PM

​Competition: a fun way of convincing the mind and body into working harder than what we previously believed was possible, typically resulting in both ourselves and the people who surround us becoming just a little greater. 
​
Our maximal effort conditioning classes are team based workouts. If you’ve been following us, it will come as no surprise that we love science, data, and sports. The combination of all three is exactly where our MEC approach stems. This advanced workout using Assault AirRunners, Rogue Echo Bikes, Concept 2 SkiErgs and Rowers, etc. will push you past your current limits both physically and mentally. Our MEC classes are high intensity workouts that have low to no impact residue on the joints, making this not your average 'HIIT' workout. 

The objective? Work as hard as your body can to help your team get to its goal as efficiently as possible. When your body starts to slow down, you rest and encourage your teammates as they take over. When it is your turn again, you find a way to push harder than the time before. It's quite the viscous, but also rewarding cycle.

The results? This method of workout can improve your body composition and cardiovascular system (heart rate variability (HRV), resting blood pressure, VO2 max) while gaining some friends along the way.

What to bring? Please bring clean indoor shoes separate from the ones you wore outside, a water bottle, and a towel. Please note, this is not a workout that can be performed with zero fuel in the tank. Make sure you get plenty of food and water in your system the 24-48 hours prior. (We don't recommend eating a large meal or trying to drink a gallon of water right before you walk through the doors to workout. That does not end well, ever. Take our word for it; we have seen the aftermath and it is not pretty.)

Efficient. Effective. Sustainable.

Your health is an investment, no doubt, and behind any good investment (stocks, bonds, real estate, etc.) there should be a gain/profit. So our question would be, is your current investment when it comes to your health working?

How do you measure this?
Three questions you should be asking if you are not already:
Is it efficient? Is it effective? Is sustainable?

Efficient
Working in a well-organized, competent way while achieving maximum results with minimum wasted effort or expense. How long have you been doing what you’re doing and is it getting you the results you want? Is it worth your time and money? Are you using any data to track your efficiency over time?

Effective
Successful in producing a desired or intended result. Are you getting the results you want in relation to the goals you have?

Sustainable
The ability to maintain this approach over the long haul with little to no repercussions. Do you enjoy what you’re doing? Is what you are doing methodical or just aimlessly reckless? Can you sustain this overtime? Do you have constant pain/injuries?

For the record, anyone in the world no matter what their background is can write a ‘hard’ workout. Our dog Baker could probably do this. A hard workout does not automatically deem a workout as smart and effective. Let us repeat that: a hard workout does not automatically deem a workout as smart and effective. Workouts are meant to break down muscle fibers, and then with proper rest, nutrition, and recovery those fibers repair themselves into much stronger muscles. Delayed onset muscle soreness (DOMS) is not a bad thing in the body, but if the same muscles are constantly being fatigued throughout the week... you are not actually giving your body a fighting chance to build strength. And if your workouts are causing problems in your joints - that’s an issue, a big issue.

Our class programming is efficient, effective, and sustainable, but it is probably because we care about that.

What is this four person team max effort conditioning event? Do I have to be a member at Assemble to register a team?

This event is a fun high intensity, lower impact team competition testing your capacity on the Assault AirRunner, Assault Bike, Rower, and Skierg. This event takes our maximal effort conditioning class and turns it into a fun event where you get to choose your team.

You do not have to be a current Assemble member to register a team, but all current members get 30% off individual registration.

Every person from your team will need to purchase their $20 event ticket + register for the event on the schedule; only one person from the team will need to complete the team submission form.

Sign up: assemblecommunity.com/pricing
Event Date: Saturday, March 20
Start Time: Workout will start at 8 AM, depending how many teams sign up varying start times might occur.
Event Registration Closes: Thursday, March 18. All start times will be communicated via email on Friday, March 19.

Next 4 Person Max Effort Team Event: Saturday, June 19

Data driven. Results oriented.

Slowly but surely we are on a mission to help our members near and far become more educated on all aspects of their health from the impacts of workouts and recovery to what they are eating and how they are sleeping.

Not all workout programs are created equally, and what you choose to do should be a reflection of what you enjoy, what makes you feel good, and really in line with what YOUR health goals are - not ours, not your friend’s, YOURS.

We program for efficiency, efficacy, and sustainability. We want to train as much like athletes for as long as we can with as much respect and as little repercussions both short and long term to the body as possible. That’s our approach.

​We aim to provide our community with as much knowledge as they will allow us to give them so they can make the most informed decisions when it comes to their individual health.

How do you best measure those results? Data.

Calorie counting? Not so much (unless it’s a competition for kcals on the assault bike ).
Quality metrics? All day.
Do you know if you are personally recovering enough from your workouts? Do you know if the intensity and frequency behind your workouts are adequate enough?

We have officially become a community affiliate with WHOOP to help more people better track and understand their training intensity and recovery.
Want to learn more? Feel free to send us a message! Ready to get started on WHOOP? Visit join.whoop.com/assemble to get the band at no cost (membership not included).

“Don’t ask for a light load, but rather for a strong back.”
​
Our functional strength classes focus on improving capacity through movements you need for not only performance and aesthetics, but also longevity. When it comes to longevity, one of the most telling physical leading indicators is posture and spine stability. To improve and maintain spine stability, the body must have the availability to activate the core and glutes while maintaining healthy posture through various movements. Shoulder and hip mobility are two important factors that will either help or hinder the body’s ability to maintain that muscular activation as it moves through those different positions. As we create mobility in the joints, we need strength to keep the body in that alignment, especially through the entire posterior chain. Assemble Functional Strength Programming indexes heavily on those concepts with each week reflecting a 1:2 push pull ratio.

We take a holistic, educated approach to programming. Why? We believe in working smarter, not harder and if we are going to put in the time and effort to workout, we expect the results to follow.

If what you’re doing isn’t producing results that YOU are seeking, you need to start asking questions.

We offer functional strength, conditioning, endurance, mindset/mental conditioning, and yoga/mobility all under one roof.

Our different class types:
Functional Strength: This class is focused solely on building strength necessary for function, performance, and aesthetic. Barbells, sandbags, dumbbells, pull ups, and core work in every class.

Maximal Effort Conditioning: We love science, data, and sports. The combination of all three is exactly where our MEC approach stems. This advanced workout using Rogue Echo Bikes, Concept 2 SkiErgs, Rowers, etc. will push you past your current limits both physically and mentally. The objective? Work as hard as your body can to help your team get to its goal as efficiently as possible. When your body starts to slow down, you rest and encourage your teammates as they take over. When it is your turn again, you find a way to push harder than the time before. It's quite the viscous, but also rewarding cycle.

The results? This style of workout is designed to improve your body composition and cardiovascular system (heart rate recovery (HRR), resting blood pressure, VO2 max) while gaining some friends along the way.

E:30 Endurance: 30 minute class without stops. You pick your pace and intensity, but we will make sure you get the most out of your workout. This upbeat, no stops class dives into the depths of mental toughness at its finest.

​Yoga: Vinyasa based with a heavy influence of exercise physiology and athletic mobility. We believe yoga really should strengthen your body, mind, and soul altogether. We encourage everyone to treat each class according to what you need, not based on what anyone else might be doing.

Mental Conditioning: Workout for the mind. We waste no time in getting to the good stuff, the real stuff, and start to revamp the mental framework.

Visit our full class schedule here.

Thank you for a taking a moment out of your day to stop by our blog.

Who are we? We are a movement studio located in Buckley, WA that specializes in a functional mobility, strength, and conditioning approach to the body, mind, and soul through yoga, maximal effort conditioning workouts, educational workshops, and community events.

We place a really large emphasis on being a messenger of knowledge; sharing every ounce of science and research we know to be tried and true within our own bodies, practices, and overall lives. Our family of instructors come to you with diverse backgrounds and life experiences. Most of our instructors are working parents navigating the ups and downs of this incredible life. When we aren't working as parents, spouses, first responders, full-time corporate employees, hair stylists, etc., you can find us adventuring and soaking up all of life's blessings. We have big dreams and even bigger hearts, and love the community we are slowly growing.

Assemble Updates:

What are we currently working on?
1. Physical Building: Our physical building is under going a face lift with all new windows and a fresh coat of paint, and we are happy to say it getting closer and closer to being finished. Opening Assemble before the building was all the way completed has been the most humble reminder that we are all a work in progress and we are making our best attempt at not getting lost in the unattainable aim for perfection and rather focusing on enjoying the process of improving.

2. Maximal Effort Conditioning (MEC) Workouts: Our Assault Fitness AirRunners arrived and we are very excited to add them into our Maximal Effort Conditioning (MEC) workouts. If you haven't tried one of these team based workouts yet, you definitely should. We love science, data, and sports. The combination of all three is exactly where our MEC approach stems. This advanced workout using Rogue Echo Bikes, Concept 2 SkiErgs, Rowers, Sandbags, etc. will push you past your current limits both physically and mentally. We incorporate strength based pulling movements into these workouts that we don't tend to get in our strength based yoga. The objective of the overall workout? Work as hard as your body can to help your team get to its goal as efficiently as possible. When your body starts to slow down and your watt output starts to decline, you do your best to increase your watt output to that previous rate but if you can't, you rest and encourage your teammates as they take over. When it is your turn again, you find a way to push harder than the time before. It's quite the viscous, but also rewarding cycle. The results? This style of workout can improve your body composition and cardiovascular system (heart rate recovery (HRR), resting blood pressure, VO2 max) while gaining some friends along the way. Click here more info on our classes and class schedule.

3. Mini Yoga Workshops: Every week we focus on the alignment and breakdown of a particular pose; providing every class with a mini workshop on how that pose should feel, look, and why it is even important. In our first few weeks of being open, we have covered: External Rotation in the Shoulders, Hip Alignment in Standing Postures, and Chaturanga Dandasana. After we have covered these in class, we put up a video the following week to both our YouTube Channel & IGTV (Instagram). You can check out our first two below.

4. YouTube Channel: Alongside our Mini Yoga Workshops, we are working on uploading a handful of yoga classes that are publicly available and free to watch ranging in duration from 10 min, 20 min, 30 min, to even 60 min classes. These free classes will be a taste of what you can expect in our in-person classes as well as our upcoming paid online library of classes. If any of this interests you, be sure to go subscribe here: https://youtube.com/channel/UC5gDoMUAqmyLcwnnPZ-mKbA.

5. Upcoming Events: Last but not least, we have a few events coming up we would love you to join!

Sat, Oct 31 | 9-11 AM PST - Yoga Alignment Workshop (In person & Online)
Sat, Nov 14 | 9-11 AM PST - Yoga Inversion Workshop
Fri, Dec 4 & Sat, Dec 5 - Assemble Grand Opening
Come help us celebrate the opening of our Buckley location! There will be classes, food, drinks, games, and prizes! :)