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.

Grip socks are required for this class.  We have socks available to purchase in the lobby as well as loaners on a first come first serve basis.

*There is a weight limit of 250 lb.

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!

Power Flow

Power Flow will offer dynamic, upbeat movement while focusing on alignment and engagement. The class will consist of transitioning through flow positions in order to build overall body strength, with a focus on the core, increase balance, and optimize flexibility. In addition to a great workout, students will leave feeling stretched and refreshed.
Power Flow is a perfect complement to higher-impact class, offering a low-impact option mid-week to maximize your workout routine.

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.

Grip socks are required for this class.  We have socks available to purchase in the lobby as well as loaners on a first come first serve basis.

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.

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.

Strong

STRONG by Zumba® combines body weight, muscle conditioning, cardio and plyometric training moves synced to original music that has been specifically designed to match every single move. Every squat, every lunge, every burpee is driven by the music, helping you make it to that last rep, and maybe even five more.

In each class, you’ll burn calories while toning arms, legs, abs and glutes. Plyometric or explosive moves like high knees, burpees, and jumping jacks are interchanged with isometric moves like lunges, squats, and kickboxing. STRONG by Zumba® instructors change up the music and moves frequently to make sure you’re always challenged to the max.

***This is a higher intensity class with elements of choreography and not recommended for beginners***

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.

PiYo

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!