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 gentle flow combined with deep stretches to unwind, reduce stress and promote relaxation. This class will benefit everyone, and all levels are welcome.
Your body is meant to be in flow – join me and move in flow a little yoga, lots of lengthening and strengthening.
Full Body Vinyasa Flow
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.
Gentle Yoga Flow
At the end of the day, wind down the body and the mind. Begin with a gentle flow as you move in and out of postures using the breath as a guide and end with some sweet and sticky stretches to melt the tension away. All levels welcome.
Girls in Fitness Training (for teens)
This class is specifically designed for teens who are looking to improve their strength and cardio by incorporating a variety of legs, arms and core exercises. All fitness levels are welcome. If you have equipment – awesome! If not, no worries! Modifications will be offered that will make you sweat and feel motivated!
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.
Foam Roller (be sure to order 36″)
An invigorating program suited for beginners to advanced, that features HIIT and strength training combined. A 45-minute program that will leave you breathless!
Equipment: dumbbells, gliding disks, bands
An exciting Tabata program featuring a variety of moves that change weekly! Bodyweight and DB, 20 seconds work, 10 recovery, leave dripping in sweat!
Equipment: bands, mini bands or weights
Saturday Heavy HIIT
Heavy Weights, hard intensity, 30 minute program!
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
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.
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!
Spynga Flow (not currently scheduled)
This all encompassing journey trains the mind, breath, muscles, and joints to enhance equilibrium and agility. Experience Casey’s signature class of cycling and yoga in tandem! Spend 30** minutes on an intense and powerful bike ride to enliven the heart. Move to the mat for a 30 minute vibrant yoga flow and cool down to balance out the body and calm the mind. The result is pure harmony.
**FRIDAY 40 MIN SPIN/20 MIN YOGA; SUNDAY 30 MIN SPIN/30 MIN YOGA (bi-weekly)
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
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.
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!
Strong 6 at 6
12 exercises, stacked together, in a powerful internal 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.
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.
Thursday Interval Ride
Take a break, get your HIIT and get back to work rejuvenated from a powerful interval ride!
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)
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.
Vinyasa Yoga Flow
Vinyasa is a stringing of postures together while using the breath to seamlessly link them together. A dynamic flowing practice, to strengthen and build flexibility and provide a sense of calm. Be prepared to move! All levels welcome.
Bright light, medium and heavy dumbbells and prepare to work through progressions.
*SPECIAL CLASS* 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.