YOGA CLASSES (Listed in degree of difficulty from easiest to hardest.)
This gentle yoga practice is safe for pregnant moms and encourages stretching, mental centering and focused breathing. What are the benefits of gentle yoga? -improve sleep -reduce stress and anxiety -Increase strength & flexibility -Decreased Lower back pain, nausea, headaches and shortness of breath
Express Flow Yoga
Take a break in your busy day to flow and clear your mind. This 30 minute class is for all levels. Whether you are new to yoga or looking to slow down and focus on deepening poses this is the class for you.
Slow Flow Yoga/HOT Slow Flow (45-60 minutes)
This is a Vinyasa style class designed for all levels. Whether you are new to yoga or looking to slow down and focus on deepening poses this is the class for you. During class we focus on strength, balance, and flexibility.
Buti Yoga® Lite (45 minutes)
Buti Yoga Lite follows the traditional Buti Yoga method, but is lead in a modified version. This class is perfect for ALL LEVELS and will help you build your strength if you feel that you aren't quite ready for a 70 Buti class.
Hot Power Yoga (45-60 minutes)
This class fuses Vinyasa and Hatha style classes in a room heated to 90F+. We recommend that you have some yoga experience before trying out this class. Hot yoga delivers many benefits including; Increased Flexibility: Warm muscles allow for greater flexibility and range of motion Increased Circulation: Infrared heat opens up the capillaries, which oxygenates the organs and lowers blood pressure Detoxifying Sweat: Infrared heat causes water molecules in the body to vibrate, which wrings out the organs and creates a detoxifying sweat. Weight Loss : When the body absorbs infrared heat, its natural cooling system kicks in, which burns calories and promotes weight loss Pain Relief: Infrared heat directly penetrates tissue, muscles and joints, allowing them to heal and relax.
Buti Yoga® (45-60 minutes) A moving yoga practice fused with plyometrics and tribal dance. Promotes weight-loss, strength gain, and mind-body connection!!!
Buti is a Marathi word that means the “cure to healing something hidden or kept secret.” BUTI yoga is a practice that beautifully embodies the divine female awakening grounded in a traditional vinyasa practice. BUTI empowers women by activating Kundalini energy through combining traditional hatha movements with tribal dance and plyometrics. BUTI is practiced to high energy and upbeat music allowing women to free their Minds, Bodies, and Hips. This freedom allows women to engage in a meditative and empowering experience that brings heat to the core and unleashes a feminine expression of yoga. BUTI is challenging, uplifting, empowering and will make you get your get your sweat on! BUTI is a perfect fit for any woman looking to release her inner warrior. We sculpt muscles while the body is in an optimal fat burning zone, using power yoga flow as an active recovery and muscle lengthening tool, BUTI teaches you to activate core muscles in both the Outer Unit, the large muscles responsible for moving the body and the Inner Unit, the smaller muscles that stabilize the body. Most workout methodologies over train the Outer Unit while ignoring the Inner Unit muscles - we do not. We have a multi-dimensional approach to restructuring the abdominal wall using the Vertical Quadrant, Horizontal Quadrant, and Spiral Structure.
The Spiral Structure is a term and technique created by BUT Founder Bizzie Gold to pair muscles together based on a spiral that divides the muscles of the Outer and Inner Units. When we approach toning the core using a spiral instead of linearly, we see the interplay between the muscles of the back and the muscles of the abdomen. So often, traditional exercise methodologies ignore the muscles of the back and focus on overdeveloping the muscles of the abdomen. to prevent injury and build lasting core strength that will change overall athletic performance forever - the core should be toned using synergistic muscle pairs - core and back, deep and superficial. The Spiral Structure technique breaks the exercised into synergistic pairs along the spiral to ensure complete restructuring of the core.
Free Spirit Outdoor Bootcamp
This all level fitness class takes you on a 2 mile circuit workout along the river front. We will begin in the CrossFit Free Spirit gym and then take our workout up on to the dike. The first mile will be any easy run/walk with body weight movements working our way to the new Fitness Court. Utilizing this feature participants will engage in a full body circuit workout including movements such as box jumps/step ups, pull-ups/ring rows, lunges, agility focus, and core focus. Next, participants will make run/walk at their own pace back to the gym at their own pace. Finally, we will cool down with some focused stretching.
Extreme Yoga (HIIT) (40 minute class)
FOR ALL FITNESS LEVELS!!! This format is designed to burn fat, build muscle, increase flexibility and mobility. We warm up using a set of strategically design yoga anasas to ready the body for high intensity exercise. We move through several timed rounds of exercises that target the ENTIRE body, while using yoga during our rest periods to help the body recover. The following are ways that we adapt the class for beginners: -Modifications are given to make high intensity plyo movements low impact -Body weight movements are offered to replace exercises that use weights -A One Minute rest time is given in between each round to allow recovery and time to switch weights if needed. This time can also be used to talk to the instructor about specific modifications. The following are ways that we adapt the class for those wanted to add intensity: -We offer progressions for exercises in each workout. This allows participants to take up intensity and access additional muscle groups as the workout progresses. -We offer options to add weights to exercises written into the workout as "body weight" exercises. -Four different cardio intensive or core targeting exercises are offered during the one minute rest time. These added exercises are encouraged for those looking to increase intensity and endurance.
FSYogAscend and HIIT YogAscend (45 minutes)
Rebounding+Strength Training+Yoga.......This class is a fun way to get your cardio in, in addition to, strengthening your entire body! Class lasts about 35 minutes from start to finish. We allow for a little extra time to review exercises and transitions to make sure the class has a smooth flow. Benefits of rebounding include: -Stress reduction -Weightloss -More than twice as effective as running without the stress on your joints -Increase bone mass -Stimulates the lymphatic system -Improves digestion -Helps circulate oxygen through the body to increase energy -Whole body exercise that improves muscle tone throughout the whole body -Improves balancehere to edit.
Using Ripstix®, lightly weighted drumsticks engineered specifically for exercising, POUND® transforms drumming into an incredibly effective way of working out.
Instead of listening to music, you become the music in this exhilarating full-body workout that combines cardio, conditioning, and strength training with yoga and pilates-inspired movements.
Designed for all fitness levels, POUND® provides the perfect atmosphere for letting loose, getting energized, toning up and rockin’ out! The workout is easily modifiable and the alternative vibe and welcoming philosophy appeals to men and women of all ages and abilities.