https://www.flowmobilityandstrength.com/home daily 1.0 2020-02-11 https://www.flowmobilityandstrength.com/about daily 0.75 2020-02-11 https://www.flowmobilityandstrength.com/tools daily 0.75 2019-12-19 https://images.squarespace-cdn.com/content/v1/5cdae76bd7819e38bb6f256f/1559681810036-QVJLRUVER46SR7I26CFC/Stocksy_txp824ffa5crXt000_Large_934918.jpg Tools of the Trade - Mace The Mace may look like a barbaric weapon of old, but it is a phenomenal tool to teach muscle tension, body fluidity and rhythmic movements. The mace can be swung, lifted, pressed, rowed, squatted and many more. Here are a few reasons we love the mace: strong, resilient shoulders, grip strength, 3-dimensional movements, core stability, coordination and total body conditioning. If you are looking for a full-body strength and conditioning tool, look no further! https://images.squarespace-cdn.com/content/v1/5dfbf8b21e72c92865833abb/1578962988785-TOJS5Z78FC5JBJLSMDW6/image-asset.jpeg Tools of the Trade - Medicine Ball Photo by svetikd/iStock / Getty Images https://images.squarespace-cdn.com/content/v1/5cdae76bd7819e38bb6f256f/1559681823623-Z4UXUA1RPEKHRYL7LDRL/Stocksy_txp824ffa5crXt000_Large_934915.jpg Tools of the Trade - Body Weight The foundation of any proper regiment should be your own body weight. If you can’t move your own body well, how can you expect to master added weight? Sure, we cover squats, lunges, push-ups and pull-ups. Who doesn’t? Where you will truly learn to appreciate body weight workouts is through our Body Weight Warriors moves. These moves expose your body to all three planes of motion while demanding mobility, strength and conditioning. These are guaranteed to leave you sweaty and ready for more. https://images.squarespace-cdn.com/content/v1/5dfbf8b21e72c92865833abb/1578963213542-TI1MPDSFKTSDEARJY7BB/image.jpg Tools of the Trade - Kettlebell The Kettlebell is the Jack-of-all-Trades in our studio. You name it, the kettlebell will get it done. Mobility, strength, hypertrophy, balance, coordination, conditioning, upper body and lower body are all beneficiaries of this “simple” tool. Don’t be mistaken by the simplicity of this tool, given the right coach and the right program, you will see results you would have thought were impossible. The kettlebell should be a staple in every fitness regiment. https://images.squarespace-cdn.com/content/v1/5dfbf8b21e72c92865833abb/1578962186036-ND6HTMEER5U06456C2DK/image-asset.jpeg Tools of the Trade - TRX Photo by serezniy/iStock / Getty Images https://images.squarespace-cdn.com/content/v1/5dfbf8b21e72c92865833abb/1579046411557-BZWWS5SJ0GXH4NXESYIJ/image-asset.jpeg Tools of the Trade - Clubbell The Clubbell is one of the oldest fitness tools in the world, and it does not disappoint. Used mainly in Europe, clubbells are making their way to the U.S. and are revolutionizing fitness. Light clubbells can be used to gently restore mobility and bulletproof your knees and shoulders, while heavy clubbells can be used to add strength to even the strongest foundation. These tools are rhythmically swung to increase tendon health, strength and elasticity all while keeping you mentally engaged. An entire page can be used to boast about the usefulness of clubbell skills, but it is simply something you must try for yourself. https://www.flowmobilityandstrength.com/training daily 0.75 2019-12-19 https://www.flowmobilityandstrength.com/testimonials daily 0.75 2019-12-19 https://www.flowmobilityandstrength.com/methodology daily 0.75 2019-12-19 https://images.squarespace-cdn.com/content/v1/5dfbf8b21e72c92865833abb/1578956986042-JWST3ZQ4K1PF77QN0AIP/image-asset.jpeg Methodology - Why We Train the Way We Do: The human body is a marvelous, complex piece of machinery that is still trying to be understood. However, one thing is certain: the body functions as an integrated, 3-dimensional unit. It is meant to move through 3 planes of motion: forwards and backwards (Sagittal plane), side to side (Frontal plane), and to rotate (Transverse plane). As we age, most of us begin to lose these dimensions of movement and we become more stagnant. The loss of movement becomes stiffness which can lead to pain, injury or uneven wear and tear. At FLOW, we start with mobility. Mobility is your ability to control your body, limbs and joints through space. We want to make sure your body has the proper mobility and movement “pre-requisites” before we get to strength. That is why each member goes through a joint-by-joint movement screen to identify any problem areas. Once any mobility limitations have been identified, proper movement “flows” can be prescribed. A “flow” is a set of mindful, intentional movements that begin to restore the body’s full range of motion. These flows start simple and can progress to more complex movements as your body gets stronger. After mobility, your body is “primed” to focus on strength and conditioning. The use of our Kettlebells, Clubbells, Maces and traditional tools will create strength in all three planes of motion. More importantly, these tools can be scaled to accommodate every skill level. Strength is a skill, and just like all skills, it requires consistent practice to develop. These skills will create full body stability, coordination, balance, muscle recruitment and mental focus. They will force you to keep your body in proper alignment as you build strength and endurance. After the workout, we focus on restoration and cooling-down. You have just pushed your body past its comfort level, and have turned your nervous system on “high”. It is time to slowly bring your engine to a stop and allow your muscles to breathe. Proper breath-work and compensatory stretches will help to reset your body and accelerate the recovery process. https://www.flowmobilityandstrength.com/new-page daily 0.75 2025-05-09 https://images.squarespace-cdn.com/content/v1/5cdae76bd7819e38bb6f256f/1559680584642-1V92PAJAKX63LS9RGGN4/Stocksy_txp824ffa5crXt000_Large_934908.jpg Classes - Pull Your Weight I Mon, Thurs 12pm – 12:45pm Sat 11am – 11:45am By combining battle ropes, pulleys, and rope climbing, this beginner level class will help you grow muscle, build endurance, and put your metabolism to work. https://images.squarespace-cdn.com/content/v1/5cdae76bd7819e38bb6f256f/1559681810036-QVJLRUVER46SR7I26CFC/Stocksy_txp824ffa5crXt000_Large_934918.jpg Classes - Village Obstacle Course I Tue, Thurs 5pm - 6pm Sat 9am - 10am Here, we combine free weights with squats, lunges, and high-interval exercises so that you can build strength according to your own body type and goals. https://images.squarespace-cdn.com/content/v1/5cdae76bd7819e38bb6f256f/1559681859098-9YS627NSAY45ZHU5E1TV/Stocksy_txp824ffa5crXt000_Large_934911.jpg Classes - Basic Strength Training Sun 1pm - 2pm Work off that Sunday brunch or train for an obstacle course race! We recommend this class for those who have completed at least two level I courses within the last month. https://images.squarespace-cdn.com/content/v1/5cdae76bd7819e38bb6f256f/1559681842712-7ZK1FN8MHX1BZN8X4IOH/Stocksy_txp824ffa5crXt000_Large_934898.jpg Classes - Strength & Cardio Circuit Mon, Wed, Fri 1pm - 1:45pm Welcome to your perfect lunch break workout. During this short class, we do a series of intense cross-training moves with bursts of aerobic exercise, weight lifting, and stretch breaks https://images.squarespace-cdn.com/content/v1/5cdae76bd7819e38bb6f256f/1559681823623-Z4UXUA1RPEKHRYL7LDRL/Stocksy_txp824ffa5crXt000_Large_934915.jpg Classes - Village Obstacle Course II Sat 10am - 11am Sun 11am - 12pm This is our favorite weekend activity. More than a class, our beginner obstacle course is designed to be fun! It’s like being back at summer camp without the drama. https://images.squarespace-cdn.com/content/v1/5cdae76bd7819e38bb6f256f/1559680714081-M61EXW0RR8KBK4HQ23SX/Stocksy_txp824ffa5crXt000_Large_934905+copy.jpg Classes - Pull Your Weight II Tue, Fri 8am - 9am Sun 10am - 11am Here we incorporate cardio intervals between rope exercises to help you build leaner muscles. This class is for those who have taken at least four sessions of Pull Your Weight I. https://www.flowmobilityandstrength.com/join daily 0.75 2025-05-09