OUR CURRENT CLASS SCHEDULE

Whether new to yoga or a seasoned practitioner, our vinyasa flow will link breath & movement for a vigorous hour of asanas with focused adjustments. This open level class will provide modifications to suit your personal practice. Expect improved strength, greater flexibility and, yes, sweat. A yoga practice can be truly transformative when done with proper alignment, connected action, an open mind and open heart. The candlelit environment of the Spoke is a perfect spot to begin or advance any practice.

Work your body from top to bottom...moving from bells > to bursts > to mat. Grab dumb(bells) for fundamental movements focusing on large muscle groups. Power through timed cardio intervals or "bursts". Finish on the mat for a core series & stretch. Three groups working simultaneously and meeting up at the end - multitasking at its finest!

isolate*d 2.0 is targeted movement that focuses on deep muscle toning. This low impact class utilizes lighter weights, bands, and gliders to hit all muscle groups from a variety of angles and tempos, leading to smarter, leaner and more flexible muscle. isolate*d 2.0 is guaranteed to get your muscles shaking and your heart beating.

FIT circuit 45 is an innovative non-stop, full-circuit workout with high-low intensity that targets all major muscle groups in one session. Keep it moving through timed stations from cardio drills to weight training, with a variety of props and plyometrics that leave your muscles wondering what's next.

FIT circuit 45 is an innovative non-stop, full-circuit workout with high-low intensity that targets all major muscle groups in one session. Keep it moving through timed stations from cardio drills to weight training, with a variety of props and plyometrics that leave your muscles wondering what's next.

FIT circuit 45 is an innovative non-stop, full-circuit workout with high-low intensity that targets all major muscle groups in one session. Keep it moving through timed stations from cardio drills to weight training, with a variety of props and plyometrics that leave your muscles wondering what's next.

FIT circuit 45 is an innovative non-stop, full-circuit workout with high-low intensity that targets all major muscle groups in one session. Keep it moving through timed stations from cardio drills to weight training, with a variety of props and plyometrics that leave your muscles wondering what's next.

An intense 45-minute cardiovascular ride on your Schwinn® Magnetic Resistance bike that will kickstart your day and increase your fat-burning experience. Lose yourself in the music and leave drenched with sweat.

sculpt*d 45 provides a transformational workout designed to sculpt, lengthen, and challenge every major muscle group. Expect a low impact, total-body workout combining targeted strength training and isometric movements all in a 45-minute class. You will feel the "burn"!

(re)define is a musically driven, low weight (using 2 to  5 pound weights), high rep class created to raise your heart rate through movements that will give you the long and lean muscle toning. Working on and off step you can expect a full body burn through low impact and dynamic exercises.

(re)define works through multiple sets, pulsed to the beat then holding to intensify so you can bask in the burn!

Whether new to yoga or a seasoned practitioner, our vinyasa flow will link breath & movement for a vigorous hour of asanas with focused adjustments. This open level class will provide modifications to suit your personal practice. Expect improved strength, greater flexibility and, yes, sweat. A yoga practice can be truly transformative when done with proper alignment, connected action, an open mind and open heart. The candlelit environment of the Spoke is a perfect spot to begin or advance any practice.

You asked, we listen*d. Introducing our new EXPRESS class, a 35-minute high intensity interval + core / upper / lower body workout. Show up prepared to MOVE! We are divided into 2 groups. Timed intervals keep you moving through a cardio portion, and an ab, upper or lower body specific sequence. The ultimate “show and go” program. And you’re out in time to shower for your next ZOOM!

FIT circuit 45 is an innovative non-stop, full-circuit workout with high-low intensity that targets all major muscle groups in one session. Keep it moving through timed stations from cardio drills to weight training, with a variety of props and plyometrics that leave your muscles wondering what's next.

Move through shadowboxing combinations that follow the beat of the music. Combos change as the music changes. Think jabs, crosses, hooks, uppercuts, squats, and kicks. Halfway through class, you will drop your weights and focus on total body(weight) strength movements. Frequent changes in the pace of the workout will challenge both your body and mind.

FIT circuit 45 is an innovative non-stop, full-circuit workout with high-low intensity that targets all major muscle groups in one session. Keep it moving through timed stations from cardio drills to weight training, with a variety of props and plyometrics that leave your muscles wondering what's next.

Vinyasa flow is a dynamic style of yoga that synchronizes movement and breath. In a heated room, your practice begins with a warm up followed by sun salutations to build heat and awaken the body. Get ready to move through a sequence of poses focusing on proper alignment and breath awareness.

circuit 55 is an innovative non-stop, full-circuit workout with high-low intensity targeting all major muscle groups in one session. Keep it moving through timed intervals, from cardio drills to weight training, which leave your muscles wondering what's next.

FIT circuit 45 is an innovative non-stop, full-circuit workout with high-low intensity that targets all major muscle groups in one session. Keep it moving through timed stations from cardio drills to weight training, with a variety of props and plyometrics that leave your muscles wondering what's next.

High intensity training that will have your heart pumping and muscles feeling the burn! Alternate between cardio blasts {jump rope, jumping jacks or high knees} and gimme twenties {press, curl, lunge and more}, targeting all major muscle groups. gimme twenty will give you a complete body endurance challenge and leave you with a burn that doesn't require a trip to the emergency room.

hip hop step is a music-based style of step aerobics, which boosts your heart rate and strengthens your muscles. This class has the benefits of a high-intensity cardio workout without the added stress on your joints. Suited for all levels, movements will be repetitive until you have an understanding of the rhythm and pace. The tempo will change throughout class, challenging both your mind and body.

POWER*D by 3 includes (3) days (M/W/F) of comprehensive workouts that combine strength work, accessory lifts, and conditioning, which will progress week to week.

 

Upcoming Program Details:

*4-week enrollment.

*Begins Monday, January 8th thru Friday, February 2nd.

*(12) 55-minute sessions.

*Meets (3) days per week - Monday | Wednesday | Friday.

*Two (2) times to choose from - 6:00am or 10:30am.

*Work with (3) of our dedicate*d trainers in a small group setting.

*Limited to (8) clients.

You don’t have to do this alone.
We’ll make it fun for you. All you have to do is show up!

fuse*d 45 is all about connecting your weak spots to strengthen the whole. Slow down the pace, amp up the control, perfect your form. A mat, stability ball and weights (start heavy, end light). This movement emphasizes core engagement and bringing balance to a bit of imbalance. Set to a downtempo soundtrack, this is all about focus and very deliberate strength-building. But, don't be fooled...you'll still sweat the slow stuff in fuse*d.

fuse*d is all about connecting your weak spots to strengthen the whole. Slow down the pace, amp up the control, perfect your form. A mat and weights (start heavy, end light). Set to a downtempo soundtrack, this is all about focus and very deliberate strength-building. But, don't be fooled...you'll still sweat the slow stuff in fuse*d.

Gather 8 of your friends for a small group | private personal training. Customized training and individual attention in this intimate, small group setting. 

High intensity training that will have your heart pumping and muscles feeling the burn! Alternate between cardio blasts {jump rope, jumping jacks or high knees} and gimme twenties {press, curl, lunge and more}, targeting all major muscle groups. gimme twenty will give you a complete body endurance challenge and leave you with a burn that doesn't require a trip to the emergency room.

Whether new to yoga or a seasoned practitioner, our vinyasa flow will link breath & movement for a vigorous hour of asanas with focused adjustments. This open level class will provide modifications to suit your personal practice. Expect improved strength, greater flexibility and, yes, sweat. A yoga practice can be truly transformative when done with proper alignment, connected action, an open mind and open heart. The candlelit environment of the Spoke is a perfect spot to begin or advance any practice.

POWER*D by 3 includes (3) days (M/W/F) of comprehensive workouts that combine strength work, accessory lifts, and conditioning, which will progress week to week.

 

Upcoming Program Details:

*4-week enrollment.

*Begins Monday, January 8th thru Friday, February 2nd.

*(12) 55-minute sessions.

*Meets (3) days per week - Monday | Wednesday | Friday.

*Two (2) times to choose from - 6:00am or 10:30am.

*Work with (3) of our dedicate*d trainers in a small group setting.

*Limited to (8) clients.

You don’t have to do this alone.
We’ll make it fun for you. All you have to do is show up!

You asked, we listen*d. Introducing our new EXPRESS class, a 35-minute high intensity interval + core / upper / lower body workout. Show up prepared to MOVE! We are divided into 2 groups. Timed intervals keep you moving through a cardio portion, and an ab, upper or lower body specific sequence. The ultimate “show and go” program. And you’re out in time to shower for your next ZOOM!

Get on the suspension beam for this all levels TRX® strength training Group class. Experience a non-stop workout that mixes body weight training on the TRX® with strength training off the beam, hitting every muscle group. Challenge*d with controlled body weight movements on the TRX® strap, you will then move to a pair of dumbbells for the ultimate full-body workout. Timed sets will keep your heart rate pumping as you power through the reps at your own pace, building strength and endurance. 

fuse*d is all about connecting your weak spots to strengthen the whole. Slow down the pace, amp up the control, perfect your form. A mat and weights (start heavy, end light). Set to a downtempo soundtrack, this is all about focus and very deliberate strength-building. But, don't be fooled...you'll still sweat the slow stuff in fuse*d.

This high intensity - low impact full body workout with cardio will strengthen and lengthen your muscles all to the beat of the music. Set in a heated room, this technique focuses on arms, abs, thighs, and glutes through small isometric movements. Get ready to burn calories, build muscle, and improve balance and flexibility. With light weights, resistance bands or gliders- who's ready to sweat?

(re)mix is a dance based workout for the non-dancer! We’ll build a heart-pumping routine, then move onto a series of beat driven sculpting exercises. No muscle group is left out in this full body burn. You can expect high energy, light weights, and lots of sweat. Appropriate for any level of experience, (re)mix is designed for anyone looking to build cardiovascular endurance, improve coordination, and get your groove back!

box & bells blends high intensity shadowboxing with weighted strength training in between rounds.

 

Martesse will lead you through combinations that follow the beat of a hip-hop playlist. Think jabs, uppercuts, hooks, squats and kicks.  In between boxing rounds, you will grab your dumbbells and work through a series of volume sets in an AMRAP format -- heavy weights, higher rep counts -- HIIT'ing all major muscle groups. Frequent changes in the pace of the workout will trigger your body’s metabolism to stay active several hours after the workout. Your body is your weapon!

FIT circuit 45 is an innovative non-stop, full-circuit workout with high-low intensity that targets all major muscle groups in one session. Keep it moving through timed stations from cardio drills to weight training, with a variety of props and plyometrics that leave your muscles wondering what's next.