Sierra Flow Fitness Classes

POUND Fitness

Using Ripstix®, lightly weighted drumsticks engineered specifically for exercising, POUND® transforms drumming into an incredibly effective way of working out. 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.

Pound Fitness at Sierra Flow Fitness


STRONG by Zumba™ is a high intensity interval training workout driven by the science of Synced Music Motivation. STRONG by Zumba™ is a High Intensity Interval Training class using more traditional fitness moves for a more athletic, conditioning-style workout.

Strong Nation at Sierra Flow Fitness

Strength Training

Want to reduce body fat, increase lean muscle mass and burn calories more efficiently? Strength training is a key component of overall health and fitness for everyone. Strength training can help you preserve and enhance your muscle mass at any age.

Strength training may also help you develop strong bones. By stressing your bones, strength training can increase bone density and reduce the risk of osteoporosis. Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories. Strength training may enhance your quality of life and improve your ability to do everyday activities. Building muscle also can contribute to better balance and may reduce your risk of falls. This can help you maintain independence as you age. Strength training can reduce the signs and symptoms of many chronic conditions, such as arthritis, back pain, obesity, heart disease, depression and diabetes. Sharpen your thinking skills. Some research suggests that regular strength training and aerobic exercise may help improve thinking and learning skills for older adults.

As you incorporate strength training exercises into your fitness routine, you may notice improvement in your strength over time. As your muscle mass increases, you’ll likely be able to lift weight more easily and for longer periods of time. If you keep it up, you can continue to increase your strength, even if you’re not in shape when you begin.

Strength Training at Sierra Flow Fitness


Barre is designed to not only assist you in building strength, flexibility, stability, mobility and muscular endurance but it also helps you build confidence in your movement patterns. Become empowered with proper posture and functional movements that stem from pilates, ballet and yoga. You will begin with a warm-up to awaken all of the muscles in the body and then begin intelligently designed sequences primarily using body resistance. This is low impact yet very powerful in strengthening the core and stabilizer muscles. The mini-balls and small hand weights will often be incorporated in this workout to offer variety for each experience.

Barre at Sierra Flow Fitness


TRX is a form of suspension training that uses body weight exercises to develop strength, balance, flexibility and core stability simultaneously. It requires the use of the TRX Suspension Trainer, a performance training tool that leverages gravity and the user’s body weight to complete the exercises.

TRX suspension training at Sierra Flow Fitness


There are many forms of Yoga that will be offered at Sierra Flow Fitness. Yoga is valuable to our health and we take pride in sharing this beautiful and life changing experience. All levels are welcome from no experience to the experienced.

Yoga at Sierra Flow Fitness


The word “vinyasa” can be translated as “arranging something in a special way,” like yoga poses, for example. In vinyasa yoga classes, students coordinate movement with breath to flow from one pose to the next. All levels are welcome, from no experience to the experienced.

VINYASA FLOW YOGA at Sierra Flow Fitness


Revitalize and restore your body. This class teaches traditional yoga poses and breathing techniques to help improve spinal alignment, increase flexibility, and build strength. The focus is on nurturing the body and mind so the pace is slower and the poses used are less stressful on the body than many other yoga classes. Suitable for all ages and experience levels and is a great place to start for people first starting out or getting back into practice.  Class also uses tennis balls, yoga blocks, straps to loosen up the muscles and improves flexibility, posture, and range of motion by combining active stretching and self massage using tennis balls. Releasing the built up tension in your muscles leaves you feeling relaxed and allows your body to move more naturally. Combining stretch exercises with foam rollers empowers you to relieve tension throughout your muscles and joints. Unlocking these often neglected muscles improves flexibility and circulation and reduces injuries. The perfect class for ANYONE and EVERYONE.

Soft Yoga at Sierra Flow Fitness


A high-energy dance blend that requires no experience. This class is created by April Hawthorne to give you a cardio blast that is so much fun that you don’t even realize that you are exercising! You’ll find a flavor of hip-hop and club style dance music that will get your body moving in ways you never thought! Routines are built to suit a beginner or a well-versed dancer and athlete. Start your week right with our Monday night Dance Club party and round out your week with our Friday night session. You won’t be sorry!

Dance Club Fitness at Sierra Flow Fitness


A high-energy dance blend that requires no experience. This class is created by April Hawthorne to give you a cardio blast that is so much fun that you don’t even realize that you are exercising! You’ll find a flavor of hip-hop and club style dance music that will get your body moving in ways you never thought! Routines are built to suit a beginner or a well-versed dancer and athlete.

Zumba Fitness at Sierra Flow Fitness


This low-impact workout is less strenuous on the body, especially our joints, and can be a great way to get in a heart-pumping workout while reducing the risk of injury. You will always have one foot on the ground.  We have equipment to support assisted lunges, squats and balancing movement patterns so the risk of falling is removed. This class also involves strength training where you can choose the weight that is appropriate for your body condition.  This class is full of functional movement patterns that will increase your strength and ability to execute daily tasks and minimize the risk of falling. This workout can be scaled and can be more challenging for those that need it or can be as basic even if you need to do the workout while seated. This class is included in the monthly membership. If you are not a member this class is offered at a $3-$5 sliding scale drop-in.  Please donate what you can afford.

Low Impact Fitness at Sierra Flow Fitness


$25 Workshop

Learn the basics and safety of fitness flight in this in-depth intro workshop to Aerial Fitness class with experienced instructors Susan Lawrence and April Hawthorne.  The fitness trapeze are Aerial hammocks. The first hour is dropping into deep stretches using the hammocks to supports your stretching and warming the back up for back bending, then core cultivation, and then inversions. We offer options for those who don’t want to invert.

AERIAL FITNESS at Sierra Flow Fitness


$25 Workshop

Pole Fitness is a type of exercise that combines acrobatics, gymnastics and dance. It requires flexibility and upper body and core strength, as well as endurance. The moves include climbs, spins, inversions and limb grips, and thus is a very versatile form of exercise. In Pole 101 you will learn the basics of Pole Fitness and Pole Dancing and get coached practice time. This is a multi-level class, all levels are welcome. Reserve your pole on the MINDBODY app or call us!

Pole Babies at Sierra Flow Fitness


$25 Workshop

A Pole Dance class that focuses on pole training, conditioning, pole dance and pole choreography. 5 – 10 Beginner Pole and Pole 101 is highly recommended before taking this class or instructor approval.

Chrome & Choreo at Sierra Flow Fitness

OCRT (Obstacle Course Race Training)

A circuit type class with obstacle courses in mind, strength training, and high intensity interval training. Every class will be scaled to meet the individual’s fitness level. Whether you are training for your first or next obstacle course race or just looking to get a challenging full body workout (there will be burpees!), this session will have you working to progress in obstacles like monkey bars, wall climbing, rope climbing, grip strength and so much more. You WILL get dirty. Wear workout clothing that you are okay with getting a little dirty.

OCRT (Obstacle Course Race Training) at Sierra Flow Fitness


Click the button below to find out the details and benefits of Pole Fitness and Pole Dance.