valentines special.png

*discount can be used for up to 2 purchases

*discount only applied to first month of monthly auto renew

 

find your FLOW. get STRONG. be INSPIRED.

 

cycle HARDER. cycle SMARTER. cycle STRONGER.

 

xoxo

2018.png

New Year…even better YOU! Have you been waiting until the New Year to make some changes? In our family we love to kick off the new year with some extra attention to clean eating (and no booze). It’s a great time of year to reset your eating habits and your personal and professional goals for the year. 

How can we help you reach your goals? Feel free to send us an email with what you’ll be focusing on in 2018 and we’ll work with you to help hold you accountable throughout the year. 

 

Let’s make 2018 the BEST year yet!


find your FLOW. get STRONG. be INSPIRED.

 
Team FLOW - we are hiring.png

We're Hiring!
 

We’re looking to expand our team in 2018! That's right, we are looking for more awesome people to become a part of Team FLOW.  Please let us know if you are interested in becoming an instructor or a part of our desk staff.

 


Fitness Tracker Program
We are looking to improve YOUR experience at FLOW.  We understand that tracking your fitness is important. We are looking for 5 people to try out a new fitness tracker that we are strongly considering as a part of your FLOW experience

The fitness tracker will track your heart rate, cadence, calories, and nikefuel. We would like your feedback after RIDING at least 5 times with the new tracker from February 3rd - February 18th. Please let us know if you’re interested! 

You would need to be available to meet on Saturday, February 3rd at 10:30am and Saturday, February 17th at 10:30am. 

 
FLOW Superbowl Squares - jpg.jpg

Superbowl Squares!
 

The New England Patriots Vs. The Philadelphia Eagles
Sunday, February 4th

Now that we know who is in the Superbowl, let's have a little fun with it.  We will have the above Superbowl Squares Sign Up board in the studio.  Each square is $5 and please feel free to purchase as many as you like.  The payouts will be as follows:

1st Quarter - 5 RIDE package ($75)
2nd Quarter - 5 RIDE package ($75)
3rd Quarter - 5 RIDE package ($75)
End of Game - 2 months unlimited ($270)

*squares must be selected and purchased in the studio
*if you are a monthly rider you will receive a credit to your account for the value of the package
*numbers for the squares will be assigned the morning of the Superbowl and emailed out to all participants

 
winter challenge.png

Just when your New Year's resolutions might be fading, we’ll be ready to help you KICK things back into high gear in our winter CHALLENGE! Who’s ready for 30 RIDES in 45 days? YOU are!

The winter CHALLENGE will run from Monday, February 5th - Wednesday, March 21st.  Once you complete the challenge you will receive 20% off your next package purchase!

You CAN do this.  See you on the bike!

theme RIDES.png

To kick off this WINTER challenge we are going to be rocking theme RIDES all week long for the first week.  Motivated yet?

 

disney stars RIDE : Monday, February 5th at 6:30pm
with Liz - Cycle

Liz is ready to bring it to the best of former Disney stars…get ready for some Justin, Britney, Christina, and Miley.


Eminem theme RIDE : Tuesday, February 6th at 5:30pm
with Johnny - Cycle

Johnny B has a slight man crush on slim shady.  Get ready to head down that 8 mile road to the best of Eminem.


hip hop theme RIDE : Wednesday, February 7th at 5:45am with Kelly - Cycle
Kelly is sticking to her tried and true hip hop roots for our 5:45am ARMY!


CYCLE and ABS : Wednesday, February 7th at 6pm
with Taylor

Get STRONG in Taylor’s 30 minute cycle class with 15 minutes of intense ABS.


best of 2017 RIDE : Thursday, February 8th at 4:45pm with Allison - Cycle
2017 was one hell of a year and Ja is going to have you sweating to the best beats of the year!


country RIDE : Friday, February 9th at 5:30pm
with Erin G. - Cycle

What? Country? Yep! Get ready for Erin G. to hit the beat to her favorite country artists. 


DJ theme RIDE : Saturday, February 10th at 9:00am
with Erin J. - Fit 60 min

Erin has a special place in her heart for Las Vegas.  She'll be sure to bring the vibes with all the hottest DJ beats!


your RIDE theme RIDE : Sunday, February 11th at 8:00am
with Ja - Fit

What song do you want to RIDE to? What song motivates you? We want to hear from you. Please sign up for class and send us the songs you would like us to play!


Valentine's Day RIDE - feel the LOVE : Wednesday, February 14th at 6:00pm with Allison - Cycle
Bring your boo or whoever and let's ride to all those famous couples out there!  Beyonce and Jay-Z, Britney and Justin, and the list goes on!

IMG_8355.JPG

Studio Updates

We have some exciting updates happening at the studio!  I'm sure some of you have seen the WALL that has been constructed.  This will help provide a more intimate experience during each RIDE and keep that pesky sunlight from sneaking in during each RIDE.  The barn door will be installed by the first week in February.  

Over the next months you will notice several other changes happening as well.   All changes are focused on improving YOUR experience. New announcement board, new signage, more painting, new apparel, along with a new website, new social media presence, etc.

Do you have an idea for FLOW that you would like to share with us?  Please use the link below to email us!

salmon.jpeg

Recipe: Simple Grilled Salmon and Arugula Salad

ingredients:
4 wild salmon filets
4 tablespoons olive oil
2 lemons
4 cups of arugula
1/2 shaved parmesan
salt and pepper
fresh thyme

 

Prepare salmon to be grilled. Generously drizzle the salmon with 1-2 tablespoons of olive oil and season with salt and pepper. Grill skin side down for roughly 6 minutes… Cut one lemon in quarters. Plate the salmon and finish with fresh thyme and one quarter of the lemon freshly squeezed on top of each filet.

 

Toss the arugula with the juice from half of a lemon and 1-2 tablespoons of olive oil. Add the fresh parmesan shavings and season with salt and pepper to taste. Slice the remaining lemon thinly to top the salmon with.