Flow Class

Wednesdays 7-8:30am and 5:30-7pm Saturdays 8:00-9:30am


Flow class is 100% about connecting movement patterns. You’ve spent so much time squatting, lunging, pushing, twisting, but each in their own isolated environment. You go to the squat rack and perform squats. You go to the bench press to lay down on your back and push. You pick up dumbbells, rack them, and lunge. You load each movement “program” long before the movement occurs. BUT IN THE REAL WORLD, YOU DON’T HAVE TIME TO PLAN YOUR MOVES. Movements must occur in sequence, on demand, NOW. You don’t get to pause the game to get into your squat, you have to go from a run into a jump with minimal planning. In Flow, we train movement integration and improvisation. We play with our movements, we transition from squat into lunge into cartwheel into pistol squat into jump into handstand. We connect ALL of our movements to make them immediately accessible, no matter where you are or what you are doing. You will be connected.


Fluid movement is more than simply connecting movement A with movement B, it’s about finding where movements OVERLAP. This means disrupting one movement with another movement—disrupting a round kick with a straight kick, or disrupting a cartwheel with a bridge. It means interrupting a movement before it’s completed. It means seamless transition from one movement into another, so two moves—even ten moves—become one. In Flow class, we focus in on disruptive movement, on interrupting our usual moves with something unexpected. We dedicate time to playing with our common movement pairings, uncoupling them, and disrupting our movements with something new. This concept is particularly beneficial to martial artists, dancers, basketball players, football players, and surfers/snowboarders. Being able to catch someone off-guard, react in an unexpected way, or continue a flow with ease will create HUGE opportunities to shine.


Flow creates the framework for physical expression and for mastery over our current movement library. If we treat movement as a language (body language, come on!), then movement at each joint would be our letters, “movements” like the squat and the punch would be our words, and the way in which we connect our movements would be our sentences. When we aim to expand our vocabulary, it’s not enough to learn new words, or simply be able to pronounce the new words, we must know what the words mean and, more importantly, how to use them in a sentence.  It’s not enough to learn a new word, “metaphor.” We have to understand what it means, and begin to use it in sentences like, “I hope this metaphor is working for you.” Once we place the new word into context (other words), we can begin to express ourselves with more depth, variation, and accuracy. And to express our new words naturally, we must learn to incorporate them into our common-use vocabulary. The same is absolutely true with movements. Learning knew soccer footwork in the gym does not mean you can suddenly use that footwork in a game. First, you have to understand the purpose of the footwork and the context it should be used within. Then, you have to integrate it with other planned movements. Finally, you have to improvise it amidst other movement patterns. Once the footwork can be improvised in a “sentence,” it can be successfully expressed in a game.

At the end of each Flow class, we devote time to improvisational expression and integration using the movements that YOU PRIORITIZE. The result is that each individual has a unique working movement vocabulary that is specialized toward personal goals, needs, and desired level of performance. 

If you’re interested, there’s only one thing left to do, take advantage of our intro DEAL!

Summer Intro Special

30 days unlimited Strength, Mobility, Flow, and Burn

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