Strength45 Classes
Strength45 is a community-focused, 45-minute metabolic strength conditioning class that blends dumbbell and bodyweight exercises. Designed with a joint-friendly approach to progressive overload, these classes emphasize adjusting load and range of motion to meet individual needs.
By combining metabolic chains with RBIT (rest-based interval training), Strength45 delivers the metabolic, strength, and longevity benefits of heavy lifting—in just 45 minutes. This program is accessible to a wide range of ages, body types, and fitness levels. In S45, participants don’t just train hard—they train smart.
By combining metabolic chains with RBIT (rest-based interval training), Strength45 delivers the metabolic, strength, and longevity benefits of heavy lifting—in just 45 minutes. This program is accessible to a wide range of ages, body types, and fitness levels. In S45, participants don’t just train hard—they train smart.
Tempo
Tempo is a dynamic, tempo-based, barre and dance fitness conditioning class. Think barre, dance, and functional strength conditioning fusion taught to music! These fun, community-focused, and joint-friendly classes will allow you to find just the right intensity for you!
8 benefits of Tempo that will make you want to add some pliés to your workout:
8 benefits of Tempo that will make you want to add some pliés to your workout:
- A great core workout
- Improves your posture
- Empowers and strengthens your body in a really balanced way.
- Increases your flexibility and mobility.
- It targets every muscle group
- Low-impact and joint-friendly.
- Low risk of injury
- Its Fun!
Cycle Classes
Fun, inspiring, and community-focused classes! We tap into our active energy while group training on a specially designed bike! Great cardio workout and the ultimate workout when paired with a Flow Yoga or Strength45 class. Cycle classes at Flow are inspired by the energy of the group and focused on getting you stronger in body, mind and heart, and more effective on your bike and in life. Flow's SCS (Secret Cycle Society) is a program that developed during the pandemic. We ride outdoors on spin bikes year-round - tons of community and accountability. The sessions are the same people, at the same time, two sessions per week. You reserve a bike in that time slot which incentivizes you to show up for both yourself and the group!
These are private small group training classes. We wear layers and ride with fresh air ventilation (when its precipitating we are under cover). As you may know, Flow is now located conveniently in the HR Heights at 1015 12th Street (on the block between Farmstand and Pine St Bakery) in our beautiful new studio location. The studio has an alleyway entrance Cycle Room with a huge rolling door that gives us outdoor access and/or full outdoor level fresh air ventilation.
For Flow Members, its just $30/month to reserve your bike (approx 8 additional classes per month, so if you have to miss a class here and there its definitely worth it!). For non-Flow members, the cost is $89/month. Commitment is to one quarter (3 months). Email Stephanie to reserve your bike: [email protected]
Fees:
$89/mo for Cycle Membership (2 cycle classes/week)
$30/mo if adding Cycle to an existing unlimited membership
These are private small group training classes. We wear layers and ride with fresh air ventilation (when its precipitating we are under cover). As you may know, Flow is now located conveniently in the HR Heights at 1015 12th Street (on the block between Farmstand and Pine St Bakery) in our beautiful new studio location. The studio has an alleyway entrance Cycle Room with a huge rolling door that gives us outdoor access and/or full outdoor level fresh air ventilation.
For Flow Members, its just $30/month to reserve your bike (approx 8 additional classes per month, so if you have to miss a class here and there its definitely worth it!). For non-Flow members, the cost is $89/month. Commitment is to one quarter (3 months). Email Stephanie to reserve your bike: [email protected]
Fees:
$89/mo for Cycle Membership (2 cycle classes/week)
$30/mo if adding Cycle to an existing unlimited membership