Why just be “Fit,”when you can be “Fierce?”

Cross Training - Group Fitness Classes

What is Cross Training? Ultimately it is a combination of exercises designed to enhance weight loss, increase strength, improve overall fitness, and reduce risk of injury. Every day is a new workout, to keep it fun and challenging for our seasoned athletes. If you’re new to working out, we work with your current skill level and offer modifications accordingly.
This class is great for all skill levels.

What to wear: Comfortable and non-restrictive clothing. Cross training shoes are highly recommended.

Hip Hop

Hip Hop is more than a dance, it’s a culture and a scene. As a culture it has a history; past, present, and future.
As a dance, it’s often referred to as a ‘street’ style or ‘urban’ dance, given the roots of its heritage.
In this class learn the evolution of Hip Hop and the styles that it includes, such as Bboy (Breakdance), Locking, and Popping. You will learn traditional Hip Hop steps and original choreography.

What to wear: Comfortable and non-restrictive clothing. Street/tennis shoes or dance sneakers are recommended.



Hip Hop Heels

A new class being introduced to our schedule, Nov. 2. Hip Hop has been evolving since its birthplace in The Bronx in the 70s. It has branched out into several new sub-genres of Hip Hop, borrowing from each other and recreating. Hip Hop Heels is simply Hip Hop in Heels. It showcases feminine energy and teaches people how to be comfortable in their heels, how to walk in them and spin. It’s great for beginners and non-dancers as the choreography appeals to sexy and empowering movement.

What to wear: Comfortable and non-restrictive clothing. Heels and knee pads are not required but are recommended. Heels should be comfortable and sturdy, knee pads should be for dancers or volleyball type.



Twerk- despite popular belief-wasn’t invented by Miley Cyrus. Its roots come from Jamaica, borrowing from Dance Hall style, which is a popular Caribbean dance. In the 80s, “bounce” was a style of hip hop music popular in New Orleans that borrowed from ‘drag rap’, giving it generous ties to LGBTQ hip hop. It was during this movement that these moves started gaining popularity and twerk got its name and started sweeping the nation. While twerk can incite arousal or even laughter, it requires extensive muscle control and endurance, along with coordination. Twerk is seen as rhythmically gyrating hip movements that showcases jiggly flesh, which we can sometimes be self-conscious about, but in this class, jiggle is rejoiced.

This class will take you thru the foundational movement of Twerk, while firming your derrière and giving you a thrilling aerobic workout with dances set to fun and energetic songs.

 Photo Credit:  Mitya Ku

Photo Credit: Mitya Ku


In the beginning students won't find themselves with both feet off the floor until they have learned the bare essentials of pole dancing! Topics covered include safety, various ways to move around the pole, transitions, basic spins, how to climb the pole, basic upright poses on the pole, "flying" moves, and inversion prep.

Intermediate students will progress into more unconventional spins, slightly trickier poses on the pole, thigh grips, basic inversions, and dismounts. It will then move on to basic leg hangs and lay-backs, more difficult upright poses, complex spins, and shoulder mount prep.

Advanced students will learn more creative ways to invert and mount the pole, strength/grip-based poses, and how to climb while upside-down. Once the advanced fundamentals have been covered, moves become largely feats of strength or flexibility and the curriculum becomes open as the participants will be capable of different skills.

For safety purposes, the manufacturers have placed a 210 lb. weight limit on the poles. However, this restriction is waived at the beginner level due to less dynamic movement.

What to wear: Comfortable and non-restrictive clothing, such as shorts, a sports bra, and a tank top. Leggings or yoga pants may also be worn but skin contact on the poles will help. All clothes should fit snugly. Most classes are done barefoot, though heels will be optional after your first few weeks of class. Rings, watches, and bracelets should be removed before class to avoid damaging the poles. Also, absolutely no lotion or oil should be applied the day of your clas

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"Flex and Flow"

Combining the "flow" nature of Yoga with professional flexibility coaching, this class is great for all skills levels and for anyone who wants to increase range of motion (ROM), improve flexibility, or add to their stretching repertoire!

What to wear: Comfortable and non-restrictive clothing. Typically we practice barefoot.

 Photo Credit:  Peter Hellberg

Photo Credit: Peter Hellberg

Belly Dance

Come get your shimmy on!  This belly dance class is designed to get you moving while learning some basic and intermediate moves, rooted in Egyptian and Tribal Fusion styles, that can be used for combos and choreography. This class is open to all levels and no previous dance experience is required.

What to bring: A hip scarf or belt, just something to wrap around your hips! Please bring water.

What to wear: Comfortable and non-restrictive clothing. We traditionally dance barefoot, however ballet shoes or soft sneakers are OK, too. No sock feet, please, as things can get slippery.


"The Hot Seat" - Chair Dance

A chair can be used for more than just sitting. This class will incorporate slow, controlled, sensual movements that will help you strengthen your core and up your endurance, strength, and fluidity, all while keeping your heart rate up! You will learn a mini-routine that you can practice at home or show off to that special someone. A snug fitting, stretchy shirt and leggings are best for this class. Heels are optional.

What to wear: Comfortable and non-restrictive clothing. Knee-pads or leg warmers are highly recommended, but not required.



Cardio Hip Hop

Dancing is not only good for your heart but it can be good for your soul!
Who says Cardio has to FEEL like a workout? In this class you will accelerate your heart rate, burn calories, and HAVE FUN while doing it. By the way, there is no talent required for this class!
This class involves a variety of high energy songs that each have an easy dance that you can pick up as you go. Complete with a warm-up and cool-down.

What to wear: Comfortable and non-restrictive clothing. Street/tennis shoes or dance sneakers are recommended.



Capoeira (pronounced kah-po-era) is a dance... No, it's a martial art... Well-it's kind of both!
To really understand the magic of this fight-dance style, once must experience it! Capoeira has something for every passion. We blend the calisthenic intensity, culture and playfulness of the Art to meet the specific needs of each student. Throughout the course of our classes you will pick up Portuguese, music, history, endurance, community and an appreciation for movement and life.

What to wear: Comfortable and non-restrictive clothing. We traditionally play barefoot, however shoes or soft sneakers are OK, too. No sock feet, please, as things can get slippery.


Open Floor: Thursday 8-10pm
 (Fee is waived for members.)

The Dance Floor is open to all dancers.
Open Floor is free to members and does not require registration.
Those who are not a member must pay $10 to practice.
The aerial poles are not to be used unless consent has been given from our Pole Coach or Manager.