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Member Appreciation
To our members: We would not be here today if it weren't for you and your dedication to Muscle & Flow. We are honored to be your gym and are looking forward to many more fit years together. To show our appreciation to you, we are offering all members FREE CLASSES the entire month of November. You want to try boxing? Free. Not sure if Yoga is your thing, but you've been dying to check out The Studio? Free. Want to challenge yourself to go to a class every day? Yup, also free.
In addition to free classes, we're also hosting a membership appreciation brunch on November 5th at Muscle & Flow. We hope to see you there.
Members - check your email for instructions on how to register for free classes during birthday month. View class schedule here.
November Events
Bulletproof Your Back with Dr. Kendall
Wednesday November 2, 2022 6:30pm - The Studio
Join us for a free one hour seminar focused on making your back stronger and more resilient to injuries. Dr. Kendall from PT 617 Physical Therapy & Performance will offer tips and tricks to avoid back injuries through stretching, mobilizing and strengthening. Workshop will be hands-on to practice what you’ve learned!
Membership Appreciation Brunch
Saturday November 5, 2022 morning - The Lobby
Stop by Muscle & Flow Saturday November 5th to get your morning pump in and join us for a member appreciation brunch. We'll have tasty treats all morning.
First Class: Family Yoga with Gillian
Saturday November 5, 2022 9:00am - The Studio
A fun and exciting introduction to yoga! A great opportunity for family connection and bonding. This class incorporates songs, dance, yoga postures, yoga stories, and breathing exercises. No previous experience necessary. Whining, tantrums, shyness, diapers, breastfeeding are welcomed with this age group! This is a safe and nurturing environment to meet the child where they are at and allow them to be who they are. Ages 0-5 with caregiver(s). Only one family member is required to register.
Kettlebell Athletics with Nicole
Saturday November 5, 2022 10:00am - The Fight Club
Class is designed to teach you how to use a kettlebell with the aim of improving your athleticism and quality of life. Taught by Nicole. Free for members. Non-members must pay and register day of event at the gym.
New Class Time: Kids Boxing with Edwin
Tuesday November 8, 2022 5:00pm - The Fight Club
Kids classes at Muscle & Flow aim to set your child up for a lifetime of healthy habits. Kids Boxing, led by Edwin, teaches your child the fundamentals of boxing and the art of self control. In The Fight Club we create an environment where kids can well ... be kids, while creating a fun routine around fitness. Ages 5+
First Class: Tween Yoga with Gillian
Wednesday November 9, 2022 6:00pm - The Studio
A fun introduction to multiple mindfulness and healing practices. Each class will incorporate an easy to follow physical yoga practice, meditation, breathing/calming techniques, self-awareness exercises, and fun games to promote connection and access to intuition/inner wisdom. The class is meant to allow the kids to be themselves and give opportunity for self expression. Ages 8-12.
POUND Unplugged with Emily
Thursday November 10, 2022 6:30pm - The Studio
POUND Unplugged is a 30-minute class that balances focused, high-intensity movements with restorative stretches, rhythmic breathing and meditation. Using Ripstix, exercise drumsticks, the workout guides participants through a deeply intentional, rhythmic journey designed to promote the health and fitness of the whole person – mental, physical, and emotional. Quick, efficient, and challenging, POUND Unplugged connects mind, body, and sound to create immersive, sensory experiences, unlike anything you’ve experienced in a group fitness class.
First Class: Mom & Me Yogalates with Janine
Saturday November 12, 2022 10:00am - The Studio
An hour of yogalates (yoga + pilates) based movement, breath work, and community building. Come to this wellness workshop with your little one(s), or without, for an opportunity to move, breathe, and recharge.
Salsa Send Off Dance Party
Friday November 18, 2022 6:00pm - 7:00pm - The Studio
Join Nora Saint-Martin in The Studio for a free pop-up salsa class. This class will be a fun, interactive class and absolutely zero experience is required. Don't have a partner? Don't worry ... you don't need one. This class is free to all, ages 12+.
Full Body Burn with Nora
Thursday November 24, 2022 7:30am - 8:30am - The Studio
Feel the burn Thanksgiving morning before indulging in a day full of feasts and delicious food. Join Nora in The Studio for a free Thanksgiving class that will give you a full body workout using kettle bells, calisthenics, and cardio exercises.
Book Club: Celeste Ng's Our Missing Hearts
Tuesday November 29, 2022 7:00pm - The Studio
Join Alex in The Studio for a monthly book club. No sign up necessary, just read the book and come meet us in The Studio on the 29th.
Introduction to Mindfulness & Meditation
Thursday December 1, 2022 6:00pm - The Studio
JD Wild, owner of Muscle & Flow, will be hosting a special class to close out Birthday Month. Introduction to Mindfulness & Meditation will be a 60 minute class that gives you practical tools to deal with everyday stresses and help you control the thoughts and outcomes you experience. We will end the session with a brief guided meditation and leave you with some amazing techniques that can help transform your life.
