Everything before your first one.

Of course. Everyone starts somewhere. Tell your instructor it’s your first time and let them know about any injuries before class — they’ll give you modifications and keep an eye on you. Every class is adaptable for every level.

Yes, and that’s the point. Most people are sore afterwards, especially the first time. The machines let you load muscle groups that are hard to reach otherwise. If you get the shakes, that’s normal — it happens on your hundredth class too.

What changes is the flow. Around the third class it stops feeling like translation and starts flying by.

Water, and your own sweat towel — we don’t provide them.

For yoga, bring a mat and a second towel to lay over it. You will want it.

Ten minutes before your first class. That gives us time to set you up on the machine and talk through anything you want us to know.

After that, a few minutes is plenty.

We try to be lenient — slip in quietly and someone will get you settled. But once class is about 15 minutes in we generally don’t open the door again. It’s a safety thing as much as anything: you’ve missed the warm-up, and the reformer is not a machine to walk in cold on.

Not required, but strongly encouraged — the reformer carriage moves, and grip keeps you safer on it. If you forget yours, we sell them at the front desk.

Tell your instructor before class starts and they’ll adapt the work for you. If you’re not sure whether a class is right for you, email us first and we’ll talk it through. We’d rather have that conversation before you’re on the reformer.

Easiest way is the Den app — download it from the App Store and log in with your Den account. It’s iPhone only for now; on Android, book here on the site, which works the same way. Classes need to be reserved in advance.

Cancel at least 12 hours before class and there’s no charge.

Inside 12 hours it’s a $12.50 late cancellation fee. Not showing up at all is $25. Credit-based plans also lose the credit.

Join the waitlist — spots open up more often than you’d think.

If you end up not wanting it, take yourself off the waitlist at least 12 hours before the class starts. Otherwise you can be moved into the class and charged a late cancellation.

If you’re brand new, start with an intro deal — three classes for $45 at Waialua or $58.99 at Haleʻiwa if you live here, and visitor pricing if you don’t.

After that it’s about honesty with yourself: Begin is four classes a month, Belong is thirty. The more you commit, the lower the per-class price — it ranges from about $34.75 down to $12.30. See all pricing.

Yes. Every Den membership runs for a three-month minimum, then continues month to month.

After the minimum, cancel with 30 days’ notice. Ending a membership before the three months are up costs 30 days’ notice plus half a month’s fee.

If three months feels like a lot right now, start with an intro deal or a drop-in instead — there’s no commitment on either.

Yes, and this is the part worth reading. Monthly membership credits are for that 30-day cycle and don’t roll over. Class packages are good for six months. Intro deals run two weeks. A drop-in expires after a month, and a community class credit after a week.

Yes — every membership includes one three-week freeze. Travelling, injured, or just need a breath: email us and we’ll put it on hold.

All Access memberships work at every Den location. Movement memberships are tied to a single studio, and Recovery memberships are for sauna and ice at Waialua. Intro deals stay with the studio you bought them for, except the Unlimited Intro, which is good everywhere.

If you’re still working out where you like to train, take an All Access pass and stop thinking about it — most people move between rooms more than they expected.

Nothing changes, and nothing is lost. Pupukea’s last day is 30 September 2026. All Access memberships already work at every Den studio, so from 1 October you train at Haleʻiwa — the same reformer class, most of the day, about fifteen minutes down the hill, at the same price. Then Kahuku opens around 1 November.

Your minimum term, your credits and your rate all carry over untouched. If you have a Movement membership tied to Pupukea specifically, email us and we’ll move it across for you.

Sales are final, and classes can’t be transferred or exchanged. If something has gone genuinely wrong, email us — we always try to help out where we can.

It’s 45 minutes, self-guided, at Waialua. You move between the hot sauna and the cold plunge at your own pace — hot, cold, repeat. Most people do a few rounds. There’s no instructor telling you when to move.

The sauna runs at 185°F. There are two ice baths — one at 55°F and one at 39°F — so you can pick your cold instead of being handed somebody else’s idea of it. Start with the warmer one.

Swimwear. Bring a towel and something dry to change into.

Start in the sauna, go into the cold for less time than you think you should, and breathe slowly out through your mouth. Getting out early is completely fine.

Three patterns people here tend to start with, across a 45-minute Free Flow:

• First time. 10 minutes sauna, 30 seconds cold. Two rounds, sitting down between.
• Once it’s familiar. 12–15 minutes sauna, 1–2 minutes cold. Three rounds.
• Longer session. 15 minutes sauna, 2–3 minutes cold, three or four rounds.

None of it is a rule. Shorten the cold, skip a round, sit the last one out. The only thing that matters is that you’d come back and do it again.

If you’re pregnant, or have heart, blood pressure or circulation conditions, check with your doctor before using the sauna or plunge.

Book ahead if you can — sessions are capped and they do fill. See the Waialua schedule.

You can also book at the front desk when you get here. We’d just rather you had a spot than a drive home.

Haleʻiwa: the lot out front. Please don’t move any cones, and especially don’t park in any stalls marked “Jenny’s”!

Waialua: any open stall in the big lot out front.

At Waialua, yes — showers and changing rooms, which is what you want after a sauna and plunge. Haleʻiwa and Pupukea don’t have them, so plan to head home or to the beach after class.

Haleʻiwa and Pupukea: Reformer Pilates Sculpt.

Waialua: yoga, spin, sauna, cold plunge, contrast therapy and the Den Health Bar. See all studios.

Reformer runs 50 minutes and yoga 60. Spin and Sauna & Ice Free Flow are 45.

Discounted classes taught by our teachers in training — same room, same music, about half the price. They run at Waialua, Haleʻiwa and Pupukea, and they’re the easiest way to try The Den. The credit expires a week after purchase.

Yes, at every studio. Email us and we’ll send pricing and sort out a time.

There’s also a shortcut: if you see an open slot on the schedule with no class in it, you can book that slot and choose the teacher you want.

Not at the moment. It’s on the someday list.

Yes. Book them a spot like anyone else, or ask us about guest passes if you’re a monthly member.