BEGINNING AUG 5th | WED 5:30PM & FRI 11AM | ETHER WELLNESS – DOWNTOWN MADISON, WI
Strong + Centered
Build strength. Improve mobility. Feel grounded and centered.
Build strength, improve mobility, and reconnect with your body through intentional movement, breath, and recovery.
This full-body class blends functional strength training with mindful movement to help you feel stronger, more balanced, and more connected to your body.
Each class combines bodyweight exercises, light resistance training, yoga-inspired mobility, and guided relaxation to build strength while creating space to slow down and recharge. Whether you’re looking to improve your fitness, reduce stress, or simply move with greater confidence, you’ll leave feeling strong, grounded, and refreshed.
A supportive space for Women. All fitness levels welcome.
When: Beginning August 5th
- Wednesdays 5:30-6:30pm
- Fridays 11am-12pm
Where: Ether Wellness | 25 N Pinckney St. Ste 310, Madison, WI
Cost: $22/class
Who’s It For?
Strong & Centered is designed for women who want to:
- Build strength without high-impact workouts
- Improve balance, mobility, and flexibility
- Reduce stress and reconnect with their body
- Feel more confident moving through everyday life
- Enjoy a supportive, welcoming community
Whether you’re new to exercise or simply looking for a balanced approach to movement, this class meets you where you are.
Ready to Join Us?
Come as you are. Leave feeling strong, centered, and refreshed.
What to Expect
Each 60-minute class includes:
- Grounding breathwork and mindful movement
- Functional strength and core training
- A short, energizing interval
- Yoga-inspired mobility and stretching
- Guided relaxation to leave you feeling centered
No previous experience is necessary. Modifications will be offered throughout class to support a variety of fitness levels.
Meet Your Instructor!
Rose Muñoz is passionate about helping women build strength, resilience, and confidence through mindful movement. She combines functional strength, mobility, and Pilates-inspired movement to support lasting physical and emotional well-being.
Rose believes wellness isn’t just about becoming stronger—it’s about moving well, recovering well, and staying connected to your body. She creates supportive, inclusive spaces where women feel encouraged to grow at their own pace while building confidence that extends beyond the studio.
When she’s not working out, Rose enjoys hiking, reading (or listening to) books, and playing board games with her family.
Credentials
- ACE Certified Personal Trainer
- Certified Merciful Warrior Mentor
- Black Belt in Paladin Defensive Arts
- Studied Myofascial Release
- Currently pursuing Pilates Mat Certification
What to Bring:
- Comfy, stretchy clothes for movement & ease
- Your own yoga mat or borrow one from us
- A water bottle
Parking + Location:
- Street parking is available nearby (meters are free after 6pm-8am and on Sundays).
- The Capitol Square North Garage and the Dayton/Pinckney Ramp are your best options for garage parking.
- Ether Wellness is located on the 3rd floor above The Old Fashioned (no elevator access). Look for the entrance under the “Where Wisconsin is King” sign.
