A high energy interval training class that combines cardio and strength using only body resistance. Alternatives are always offered and opportunities to add weights are suggested. PLEASE NOTE: this class requires an iPad, laptop or phone “casted” to a larger screen.
A high energy cardio and strength class that incorporates resistance and weight training. AMRAP stands for “as many rounds as possible”. After we warm up, we do 8 exercises for 45 seconds with a 15 second break, as many times as possible in 40 minutes!
Cardio & Strength MASH UP
A “mash up” of all of Nara’s classes! Cardio , Core , Strength + Stretch, Tabata, Endurance and Power Intervals.
Full Body Vinyasa Flow
Friday Flow is a special yoga class that has been carefully crafted to help you find your body's rythym. Our classes focus on lengthening and strengthening the body while maintaining a steady flow. We strive to create a safe and peaceful environment for our students to explore and develop their yoga practice.
We invite you to join us to experience the joys of yoga and to connect with the Friday Flow community. Come and explore the power of yoga and find out what it can do for you!
An invigorating program suited for beginners to advanced, that features HIIT and strength training combined. A 45-minute program that will leave you breathless!
- gliding disks
Clear your head and get in the zone! This Spin class has something for everyone! A great mix of strength and endurance from heart pounding sprints to the big climb, you’ll get everything you need in this high energy, music focused class.
7:00am rides are 40 minutes plus cool down; 9:30am rides are 50 minutes plus cool down
Strength and Conditioning is a full hour class that will leave you dripping in sweat and feeling strong. This class is specifically designed for individuals that want a well-balanced workout. The strength training component focuses on boosting muscle mass and the conditioning aims to improve your cardiovascular system. The goal of this class is to increase strength, build endurance and improve mobility.
*All fitness levels welcome
*Modifications are provided
*Weights are required
Strong 6 at 6
Welcome to 6 at 6! We are a full body workout class that focuses on strength and endurance. Our 12 exercises are stacked together to create a powerful internal class. Our goal is to provide an intense workout that will challenge your body and strengthen your core.
Thursday Interval Ride
Thursday Interval Ride is the perfect way to switch up your fitness routine. Our classes offer a unique approach to HIIT that is designed to strengthen your cardiovascular system and build your endurance. Our trainers are highly experienced and will help you get the most out of your workout in the shortest amount of time. come join us for an interval ride and get back to work rejuvenated!
A creative dynamic flow that synchronizes movement with breath. Flows are intelligently sequenced with a primary focus on sun salutations, standing postures, hip openers and seated postures. This is an active class geared to all levels. Expect plenty of work to make you sweat and create space in your body and mind.
An exciting Tabata program featuring a variety of moves that change weekly! Bodyweight and DB, 20 seconds work, 10 recovery, leave dripping in sweat!
- mini bands or weights
Spin & Roll (45/10)
Clear your head and get in the zone! This 45 min spin class has something for everyone! A great mix of strength and endurance from heart pounding sprints to the big climb, you’ll get everything you need in this high energy, music focused class – then head to the mat for ten minutes of Foam Roller stretching. Any length of Roller will do. Everything you need in an hour! Why Foam Roller? Foam rolling is a self-myofascial release (SMR) technique. It can help relieve muscle tightness, soreness, and inflammation, and increase your joint range of motion. Foam rolling can be an effective tool to add to your warm-up or cool down, before and after exercise.
Strength & Stretch
We all need some balance. This 45 minute class is a combination of muscle toning followed by stretching. A guaranteed feeling of rejuvenation at the end of the class.
Time flies during this 45 minute HIIT (High Intensity Interval Training) Class. 4 Minute Circuits- 2 Exercises 20 Seconds of work followed by 10 Seconds of recovery! All levels of fitness welcome.
Tone & Sculpt
A weights-based class that gets the heart-rate up and works the whole body. Developed with feedback from clients looking for more weights work and, in particular, more upper body work. Class format: warmup followed by four rounds of work – each round is four exercises: 30s of work, 15s recovery, three times. A fast-paced class that never lets you get bored!
Equipment: dumbbells (any size that you are comfortable working with)
Each class will work to balance all muscle groups’ strength and flexibility, with an emphasis on challenging the core muscles with each movement. Modifications are suggested for beginners or for those with physical limitations. Pilates mat is a challenging yet safe method to sculpt your body and to feel increased agility in your everyday movements.
If you’re interested in some of the props that are used, please click on the name of the prop for a link to purchase. If you don’t prefer Amazon, there are plenty of other sites to find these items:
Foam Roller (be sure to order 36″)
Saturday Heavy HIIT
Saturday Heavy HIIT is the perfect way to get your body moving and your heart racing. Our 30-minute workout program combines elements of heavy weight lifting and high-intensity cardio intervals to give you an intense and effective workout.
Join us for Saturday Heavy HIIT and feel the burn!
Spin & Strength (45/10)
Clear your head and get in the zone! This 45 min spin class has something for everyone! A great mix of strength and endurance from heart pounding sprints to the big climb, you’ll get everything you need in this high energy, music focused class – then head to the mat for ten minutes of weights and core followed by final stretches on the floor. Everything you need in an hour!
Strength Upper & Lower Body
A 45 minute total workout, combining all elements of fitness muscle conditioning, balance and flexibility. Feel strong and ready to take on your day at the end of the class!
A 45 minute total workout, combining all elements of fitness – cardio, muscle conditioning, balance and flexibility, boosted energy and a serious dose of awesome at the end of the class.
The core wants more! This program will tone and strengthen your core muscles, and leave you sweaty!
Equipment: body weight, light dumbbells or core ball.
FOAM ROLLER WORKOUT
The most overlooked component of injury prevention and fast progress is soft-tissue quality. A 36″ Foam Roller is ideal. Prep your muscles for a workout, treat day-to-day stiffness and loosen things up. Foam Roller classes are a great way to learn how to perform self-myofascial release of trigger points in the muscles. Trigger points are sore spots that form within muscles or tendons. Foam rolling is a way of massaging away muscle soreness in trigger points, and preparing your muscles for deeper stretching. Using the foam roller to loosen the tension in your muscles provides an excellent way of obtaining the benefits of self-myofascial release. Foam rolling classes teach a form of myofascial release that you can also do on your own, using the roller to release muscular tension without needing the help of a massage therapist. Releasing tension from your trigger points in a foam roll class also enables your muscles to stretch more easily.
Bright light, medium and heavy dumbbells and prepare to work through progressions.