CORPS 45
The Class: Our signature Pilates class is designed to push your muscles to fatigue and controlled failure. In just 45 minutes, you'll experience a full-body workout with a special focus on neutral and optimal alignment. This ensures that you properly engage your muscles, particularly your core and posterior chain. This class targets your entire body, emphasizing muscle groups that are often neglected but essential for a healthy and strong physique.
The Method: In this class, you'll work with varying spring loads to create different levels of tension, weight, and stability. Your instructor will guide you through slow, controlled movements, eliminating momentum to ensure optimal muscle contraction across the entire range of motion. You'll learn to properly recruit your core muscles, enabling you to move efficiently and feel amazing.
The Reason: Your body functions as a continuous kinetic chain. At FlowCrops, we design our programs to address the whole body while maintaining a strong focus on alignment. Your glutes cannot perform at their best if your core isn't optimally engaged. Proper core engagement begins with a neutral spine and pelvis. By focusing on the entire body, we help you maximize your time in class, allowing you to return to your daily activities and pursue your passions without pain, injury, or reduced mobility. Whatever your goals, you'll achieve them with a strong and healthy body!
TreadX
The Class: In this dynamic cardio and strength training class, your time will be evenly split between the treadmill and the Pilates machine. The Endurance format divides your workout into two halves, with equal time spent at each station, while the Quarters format divides it into four segments, involving three transitions between equipment. This fast-paced class ensures that just when you reach your limit, it's time to switch stations. Our beat-driven treadmill intervals push you across your entire speed spectrum, accommodating both runners and walkers. The Pilates segment incorporates dumbbells and focuses on abdominal work, upper-body training, full-body compound movements, and glute activation.
The Method: On the treadmill, you'll be guided through various rates of perceived exertion, with intervals perfectly timed to music to motivate your effort. You have the control to decide your energy output at any given moment. The floor work is designed to complement your treadmill training, targeting movements and muscles that will make you stronger and more efficient during your runs.
The Reason: Our Pilates classes focus on functional fitness, preparing your body for real-life activities. TreadX combines cardio and strength training, showing that strength training enhances your speed and efficiency on the treadmill, regardless of your level or pace. This comprehensive approach ensures you achieve a balanced and effective workout, helping you reach your fitness goals.
Flow
The Class: Experience our unique rhythm-based yoga class where traditional vinyasa flow meets the beat of the music. This class transforms your yoga practice into a dance-like experience, synchronizing each movement with the rhythm, creating a harmonious blend of body and sound. You will flow through sequences that build strength, flexibility, and balance, using body weight movements to enhance your practice. We offer this class across three temperature settings: unheated, heated (80-85 degrees), and hot (approximately 90 degrees), catering to your comfort and preference. This class is suitable for all levels, providing a captivating and energizing workout that engages both your body and mind.
The Method: In this beat-driven yoga class, every pose and transition is synchronized with the music, guiding you through a seamless flow. The method emphasizes body weight movements, ensuring that you use your own strength and stability to move through the poses. The music's tempo and rhythm help to maintain a steady pace, making it easier to stay focused and present in each moment. This approach not only enhances your physical practice but also creates a meditative state, allowing you to connect more deeply with your breath and body.
The Reason: Movement to music is a powerful practice because it taps into our innate sense of rhythm and movement. It elevates the traditional vinyasa flow by adding a dynamic and engaging element, making the practice feel like a dance. This synchronization of movement and music enhances coordination, improves balance, and increases the joy and satisfaction of the practice. By incorporating body weight movements, this class strengthens your muscles, improves your flexibility, and builds a strong core, contributing to overall functional fitness. The rhythm-based approach helps you stay motivated and energized, ensuring that you leave the class feeling empowered and invigorated.