Trapeze Flow (Aerial Fitness)

Trapeze Flow is a new kind of workout that involves performing a series of exercises inspired by dance, stretching, pilates, calisthenics and aerial acrobatics in a hammock-like apparatus, in order to achieve a total-body workout.

We recommend using “barre socks”, which are available to purchase in our online store or in the lobby.

*This class is not included in the “First Class Free” option

Flowga

Flowga is our version of a gentle yoga class. You will experience the benefits of slow breathing techniques that reduce stress in the body. The class works through a progression of poses to benefits all muscle groups and will complement high-intensity classes to give you a whole body cross training experience at Flow!

Barre Above

Barre Above is a totally unique approach to barre workouts as you’ve seen them. Fusing the best of Pilates, stretching, aerobics, and elements of the strengthening exercises dancers do, Barre Above™ delivers a results-driven workout that is not only fun and dynamic, but it will sculpt your body and get you into absolutely amazing shape.

We recommend using “barre socks”, which are available to purchase in our online store or in the lobby.

Flow Pump

Want to get more toned, lean, and fit? Flow Pump will do just that! Flow Pump is a barbell inspired, full-body strength class where you will use an adjustable barbell, weight plates, and body weight. Torch calories, improve balance and bone health, and increase your overall body strength! This class is set to motivating music and helps you achieve much more than you would on your own.

Barre-X

Take your barre skills to the next level with this more extreme version of barre fitness!

Fusing the best of Pilates, stretching, aerobics, and elements of the strengthening exercises dancers do, Barre-X delivers a results-driven workout that is not only fun and dynamic, but it will sculpt your body and get you into absolutely amazing shape.

Pound

Using Ripstix®, lightly weighted drumsticks engineered specifically for exercising, POUND® transforms drumming into an incredibly effective way of working out.  Instead of listening to music, you become the music in this exhilarating full-body workout that combines cardio, conditioning, and strength training.

Designed for all fitness levels, POUND® provides the perfect atmosphere for letting loose, getting energized, toning up and rockin’ out! The workout is easily modifiable and the alternative vibe and welcoming philosophy appeals to women of all ages and abilities.

Kickbox and Core

This class combines martial arts techniques with fast-paced cardio and core strengthening. This high energy workout challenges the beginner and elite athlete alike. Build stamina, improve coordination, and flexibility and burn calories as you build lean muscle with this fun and challenging workout.

Early Riser HIIT

Start your day off right with Maritza and a fun, heart-pumping workout that fuses cardio and weights to work your entire body. This early morning workout will set you up to have a happier, more energizing day.

*This class is scheduled during off hours so the lobby and child care will not be staffed.

Kickbox HIIT

A fusion of two amazing, high-intensity classes! Kickboxing utilizes full-body moves as well as kickboxing combinations. High-intensity Interval Training or HIIT is a calorie burning and endurance building powerhouse.

Boot Camp

Fitness Boot Camp is a type of group physical training program designed to build strength and cardiovascular health through a variety of intense group intervals

Tabata

Tabata training is one of the most popular forms of high-intensity interval training (HIIT). It consists of eight rounds of ultra-high-intensity exercises in a specific 20-seconds-on, 10-seconds-off interval.

HIIT

HIIT is a heart-pumping workout that fuses cardio and weights to work your entire body in an interval training style. This workout will set you up to have a happier, more energizing day.

Body Sculpt

This weight-based workout is designed to tone and sculpt your muscles. The workouts incorporate moves that target your entire body and get your heart pumping. Build lean, strong muscles that will have you feeling great after every class.

Dance Fusion

Dance fusion is a combination dance fitness class which incorporates everything from Hip-Hop and Latin to Oldies.  This is a high-intensity class with a combination of fast and slow rhythms that tone and sculpt the body.

Suspension Fit

Suspension Fit is a full-body strengthening and toning class done through resistance training. We use the trapeze straps for the workout along with weights and bands for quick circuits in between.

PiYo

Beats And Bands

Bands & Beats is a fun and exhilarating class that will have your muscles burning all why moving to the beat and blasting calories! You will be using bands to achieve fatigue in all of your major muscle groups.

Member Spotlight

A rotating class slot for members (your fellow Flow Sisters) to showcase their fitness abilities and give you a great workout in the process!

Flow Meditation

Flow Meditation is an hour of quiet stretching, reflection and relaxation. A verse or quote will be provided each week as a mental focal point.