FLOW cycle – pure

This class will get the feet moving and the heart pumping by combining strength and endurance components associated with cycling. Jump, run and climb your way through an intense 45-minute session of aerobic and anaerobic training on a stationary bike. This class is great for all levels of fitness.

@ Capitol Hill

FLOW fusion – cycle + flow

This is a fusion class that incorporates the burn of indoor cycling with the fluidity of Yoga.  Indoor cycling is touted for its cardiovascular and stabilizing benefits.  The caloric burn is unmatched for indoor workouts and cycling builds stability around the knee and hip joints, making Yoga safer.  The first ½ of class spent cruising in the cycling studio, the class concludes with powerful flow Yoga for active stretching and continued strengthening.  This is the perfect fusion class for stability, caloric burn, strength, fluidity, flexibility and breath body awareness.

@ Capitol Hill

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FLOW cycle – tempo

This is a unique class centered on Tempo (rhythm) and flow with intelligent design; riders remain off of the saddle for the majority of the class. As the cycle name suggests, throughout class riders are directed to move together to the tempo of the music. The instructor might also direct specific movements when out of the saddle to challenge core strength and improve balance and overall body awareness. These movements include but are not limited to Jumps, Tap Backs, and Push-Ups to the Tempo of the music. Whether you are new to working out or have been spinning for years, this class will motivate and challenge you. 

@ Capitol Hill