A Movement Community for Life's Adventures.
OUR ROUTINE
The Den follows a simple, powerful rhythm, a rhythm that works like medicine for both body and mind. Our practice is built on movements that are accessible, intentional, and deeply human. We let our movements reflect what we are moving towards, or what we need to bring ourselves back into balance.
Our evidence-based workouts are designed with performance in mind, preparing you for real movement in real environments. We train with exposure to the elements, learning to stay present, adaptable, and capable no matter the conditions. Breathwork is woven into every session so you learn how to pressurize under stress, how to stay steady when things intensify, and how to trust your body’s ability to respond.
Our daily routine invites you to strengthen and decompress within hours of each other, or simply drop into the class that supports you most that day. And through it all, we get to experience the gift of training in community: witnessing each other’s consistency, celebrating each other’s growth, and remembering that showing up is something we do together.
MMA FUNDAMENTALS
MMA Fundamentals is more than a combat sport, it’s a practice of discipline, strategy, and self-discovery. By combining striking, kickboxing, footwork, and grappling, it builds both physical power and mental clarity. At The Den, we use MMA to develop resilience, athletic capacity, and the ability to stay composed under pressure. Ultimately, it teaches humility and self-mastery, empowering you to meet challenges on and off the mat.
STRENGTH CLASSES
Strength and Conditioning for hybrid athletes blends traditional lifting with dynamic, full-body movement to build functional, versatile strength. It prepares you to lift heavy, move fast, and endure long challenges with confidence. This training develops mental resilience, physical power, and the mobility needed to experience life to the fullest or to meet the demands of your sport.
STEEL MACE FLOW
Steel Mace Flow blends strength training with mindful, rhythmic movement, using the uneven weight of the mace to challenge stability, coordination, and core control. Its emphasis on breath and precision builds mental presence and a meditative focus. Physically, it enhances rotational strength, mobility, and overall body awareness, supporting longevity and injury prevention. Spiritually, it encourages creativity, emotional expression, and a deeper connection to patience through movement.
SPINAL DECOMPRESSION
A facial stretching method combining breathwork, tension, and mindfulness. By targeting a specific joint, ELDOA exercises help to normalize posture, improve joint mechanics, increase circulation, and reduce pressure on structures like spinal discs. It uses precise, active stretching techniques that involve stabilizing one part of the body while creating tension in another to lengthen the joint.
PRIMAL MOVEMENT
Primal Movement & Locomotion takes you back to the way you moved as a kid—curious, fluid, strong, and unafraid to explore. Through crawling, rolling, reaching, and flowing across the floor, you rebuild the natural mobility and coordination your body was born to have. This practice reconnects you to simple, instinctive movement patterns that restore freedom, playfulness, and confidence in your body. It’s training that feels like remembering.
RUN CLUB
Every Wednesday night at 6pm, we host a COUCHMILK Run Club!
Pace Options:
- Hike 1-3miles
- Run 2-4miles
- Run 5-8miles
Free event to explore manitou springs and to just let the run club be a run club :). The vibe is high and intensity is welcome if you chase segments!
METCON (metabolic conditioning)
A metcon (metabolic conditioning) class is a high-intensity workout that combines strength and cardiovascular exercises to boost both endurance and power. These classes involve a structured mix of functional movements, often with minimal rest, to improve overall fitness, increase calorie burn, and enhance the body's ability to use energy efficiently. A typical class may include exercises like bodyweight movements, lifting weights, and can be structured around formats like AMRAP (as many rounds or reps as possible) or EMOM (every minute on the minute). All levels of fitness welcome! Everything can be modified!
SYMPTONS OF TRAINING WITH US
