TRAINING WITH 13TH FLOW

 
 

13th Flow programs are designed preserve and improve your health while keeping you physically & mentally prepared for a life full of the things you’re most passionate about.

Whether that’s professional sports, playing with your grandchildren, or loving what you see when you look in the mirror, we’re here for the long haul to guide you on your path.  


GROUP CLASS OPTIONS

13th Flow offers a variety of group classes to meet the diverse fitness needs of our community.  Our multiple program options compliment each other, allowing members to work with us to create a customized combination of classes to get the most out of training.  

Effective training is not only about doing the right things, but also doing things right.  13th Flow is here to guide you in both. With attentive, detail oriented coaching and thoughtful workout design you’ll be in the flow in no time!  

Take the guesswork out of your training, starting today.


4FUNCTION

4FUNCTION  combines movements and methods from a variety of disciplines to bring you a consistently challenging and fun training experience.  From plyometrics to kettlebells, olympic-style weightlifting to gymnastics; get stronger, more fit and skilled with our functional fitness classes.  60 minute class.


4STRENGTH

A balanced approach to strength training, 4STRENGTH combines the same multidisciplinary approach used in our 4FUNCTION classes, with focus toward developing strength in the power lifts (squat, deadlift, bench press).  A perfect fit for those who want all the strength and intensity without the gymnastics and olympic-style weightlifting. 60 minute class.

NOTE: 4STRENGTH & 4FUNCTION  are two program tracks that run within the same class


4FUTURE

4FUTURE brings young people into the fold at 13th Flow with a fun, challenging training experience designed to teach participants not only how to train, but to learn about themselves in the process.  Engaging physical activity, leadership skills practice and developing a positive mindset for performance are hallmarks of our 4Future youth program. Appropriate for both youth athletes looking to balance their sport specific training, and those interested in a general strength & conditioning fitness program.  Ages 6-15 years. 60 minute class.


4FAST

Foundational Athletic Stability Training, or  FAST, delivers a consistent dose of movements to restore (think things that make your body feel good) and build (gaining functional strength) your body, in combination with dynamic strength and cardio training.  At 13th Flow we believe that consistently building and maintaining a foundation is imperative to long term health and wellness. FAST fits the bill, and is always challenging, never boring fitness for everyone! 60 minute class.



FASTFORWARD

FASTFORWARD offers the same benefits of FAST, but offered in a 30 minute format.  Foundational Athletic Stability Training, or FAST, delivers a consistent dose of movements to restore (think things that make your body feel good) and build (gaining functional strength) your body, in combination with dynamic strength and cardio training.  At 13th Flow we believe that consistently building and maintaining a foundation is imperative to long term health and wellness. FAST fits the bill, and is always challenging, never boring fitness for everyone! 30 minute class.



SKILLS CLASSES

Movement is a skill and requires an ongoing learning process. Skills classes are offered multiple times per week and are a perfect opportunity to spend concentrated time on specific skill development.  Fit for both new and experienced members, each class will focus on a specific movement or skill.


INDIVIDUAL TRAINING

Individual training is offered as a primary training preference or in conjunction with group class participation as part of a comprehensive training program. Don’t worry, 13th Flow is here to guide you in exploring our training options. Training packages vary, please contact us to discuss your specific goals and together we’ll develop the best training plan for you!



PRIVATE GROUP SESSIONS & SMALL GROUP TRAINING

In addition to our regular schedule of classes, 13th Flow offers a number of custom group training options:

  • Special Events (wedding parties, family reunions, ladies night)

  • Small Groups (2-6 people sharing a private session with a coach)

  • Private Large Group Class (Religious organizations, Fraternal organizations, Businesses, Schools)

  • Sports Teams

  • Competitive Athletes (Professional, student athletes, In/Out of season, combine prep, injury prevention and recovery)



WORKSHOPS AND SEMINARS

13th Flow offers workshops and seminars on a variety of subjects.  These events are open to 13th Flow community members, as well as to the broader community.  We also host and offer custom workshops and seminars for your event or community, contact us for details. Sign up to make sure you’re one of the first to know about our special events! .

  • Gymnastics

  • Olympic-style weightlifting

  • Powerlifting

  • Running & Sprinting

  • Plyometrics

  • Building confidence & Mental fortitude

  • Team Building