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LENGTHEN & TONE
POWER FLOW: Power Flow offers dynamic, upbeat movement while focusing on alignment and engagement. The class consists of transitioning through flow positions in order to build overall body strength, with a focus on the core, increase balance, and optimize flexibility.
BARRE ABOVE: Barre Above fuses the best of Pilates, stretching, aerobics, and elements of the strengthening exercises dancers do. This class 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.
BARRELATES: A perfect combination of both Barre (ballet-inspired fitness) and traditional Pilates. Come lengthen, tone and feel restored in this unique class!
BARRE-X: Take your barre skills to the next level with this more extreme version of barre fitness! The Barre Haven Method uses traditional isometric barre fundamentals and takes a neutral spine approach to build deep muscle strength, tone, increase flexibility, and enhance balance and alignment. We recommend taking 1-2 Barre Above classes prior to a Barre-X class.
PIYO: Sweat, stretch, and strengthen – all in one workout! You’ll perform a series of high-intensity, low-impact moves that will work every single muscle for a long, lean, and incredibly defined physique. No weights. No jumps. Just hardcore results.
*This class is choreographed and may be challenging for beginners who are not yet comfortable with positions such as planks
TRAPEZE 2: Trapeze 2 is a great way to take your trapeze skills to the next level! This class will offer all of the same benefits of Trapeze Flow with bonus toning and acrobatics skills.
*We require attendance in at least 3 Trapeze Flow classes prior to attending Trapeze 2*
***Grip socks are required for these classes. We have socks available to purchase in the lobby as well as loaners on a first come first serve basis.***
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CARDIO
TABATA: Tabata is a HIIT style workout- consisting of four-minute intervals with 8 rounds broken into 20 seconds of work at maximum effort, followed by 10 seconds of rest. You can do anything for 20 seconds, right?!
TRANSFORM LIVE: Using a step to ramp up your calorie burn, this 30-minute, music-driven, high-intensity cardio-conditioning class is designed specifically for the group fitness room. Transform LIVE emphasizes positivity and inspiration, so you leave the class feeling accomplished and ready to take on your day.
SH1FT: Smart, high-intensity functional training for all fitness levels.
Use your body weight as the tool to develop speed, balance, and agility. You’ll build athletic fitness as you sweat through simple progressions that work for all fitness levels.
KICKBOX & 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.
*This is a fast-paced, choreographed class
*This is a higher intensity class with elements of choreography and not recommended for beginners*
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STRENGTH
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.
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.
L1FT: L1FT workouts sculpt lean muscles and turn you into a fat-burning machine long after the workout is over. Workouts use smart, safe and progressive movements to ensure no fitness level is left behind. Every L1FT workout can be modified to accommodate every age and stage of fitness.
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COMBO
BOOT CAMP: Boot Camp is an amazing, heart-pumping workout that fuses cardio and weights to work your entire body! This class is often done in a circuit style set-up.
P90X LIVE: Don’t let the name scare you- it’s nothing like the DVD program. This exciting total body workout incorporates strength and cardio so you can get the most out of your workout. Whether you are a beginner, an elite athlete or anywhere in between, there are modifications for every move to match your abilities. Every class will have you sweating, toning, and getting stronger.
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RESTORATIVE
TRAPEZE FLOW: An amazingly restorative class that will take you through a series of stretches to improve flexibility and balance. You will be inverted at times throughout the class, which has many benefits including elongating the spine, reduction in tension headaches, and balancing the hormones. At the end, enjoy a brief time of relaxation designed to restore and refresh.
*There is a weight limit of 250 lbs for this class
*If you are prone to motion sickness, we recommend taking a non-drowsy motion sickness medication prior to attending.
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!
***Grip socks are required for these classes. We have socks available to purchase in the lobby as well as loaners on a first come first serve basis.***
