Personal Trainer
Brenda O’Hara possesses a bachelor’s degree in Exercise Science and is
a Certified Personal Trainer and Fitness Nutrition Specialist. With over 10+ years of experience in the field Brenda has a broad background and the knowledge to help you reach your goals whether it’s weight loss, to run your first marathon, dial in your nutrition, or to simply become active and healthy. Call, text, or email her to set up a free consultation:
440-668-9203 BrendaOHarapt@gmail.com
Personal Trainer
Andrew Kaplan is ACE Certified Personal Trainer with over 23 years of experience handling a multitude of circumstances.
For more information on certifications and services visit www.flowcleveland.com or contact him via (440) 485 0067 or andrew.kaplan@flowcleveland.com
Fitness and Track Rules
Fitness on Demand
Our Fitness on Demand offers virtual fitness instructors at the touch of your fingertips! P90X, Insanity, Jillian Michaels, and hundreds more!
24/7 Fitness
Access to 24/7 Fitness Room is available to all members to utilize 365 days a year, 24/7.
Tour de France Machines
The Tour de France bikes have the unique feature of being able to transport your ride through the streets of France, Italy, or anywhere in the world!
Indoor Track
Second floor walking/running track. 12 laps = 1 Mile
UPDATED Group Fitness Schedule (Starting January 1, 2020 - April 30, 2020) *TRX/CYCLING/BARBELL - PRE-REGISTRATION AS SPACE IS LIMITED
| Time | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| 6:00AM | Cycling Allison BLUE ROOM Pre-registration as space is limited | Bootcamp Brenda TURF (45mins class) | Cycling Allison BLUE ROOM Pre-registration as space is limited | Bootcamp Brenda TURF (45mins class) | Cycling Allison BLUE ROOM Pre-registration as space is limited | ||
| 7:00AM | |||||||
| 8:00AM | Cycling 8:15 Jeff BLUE ROOM | Barre 8:10 Allison YELLOW ROOM | |||||
| 9:00AM | Power Hour Circuit Training 9:30 Stacey TURF | 20/20/20 9:30 Stacey UPSTAIRS | Power Hour Circuit Training 9:30 Stacey TURF | 20/20/20 9:30 Stacey UPSTAIRS | TRX Blast 9:15 Stacey TURF (TRX classes need pre-registration as space is limited) | Pound Allison YELLOW ROOM Ages 7 and Up | |
| 10:00AM | Zumba Michelle UPSTAIRS | Zumba Michelle UPSTAIRS TRX Blast 10:15 Stacey TURF (TRX classes need pre-registration as space is limited) | Cycling Allison BLUE ROOM Pre-registration as space is limited | ||||
| 11:00AM | Silver Classic Stacey GYM | Senior TRX Stacey TURF | Silver Strength Elite Stacey UPSTAIRS | Silver Classic Stacey GYM | |||
| 12:00 PM | Chair Yoga Liz LATCHKEY ROOM | Chair Yoga Liz LATCHKEY ROOM | |||||
| 1:00PM | Barbell Strength 1:30 Allison YELLOW ROOM (Barbell Strength classes need pre-registration as space is limited) | Chair Yoga Liz LATCHKEY ROOM Barre 1:30 Allison Yellow Room | Barbell Strength 1:30 Allison YELLOW ROOM (Barbell Strength classes need pre-registration as space is limited) | ||||
| 2:00PM | |||||||
| 3:00PM | |||||||
| 4:00PM | |||||||
| 5:00PM | Barbell Strength Allison YELLOW ROOM (Barbell Strength classes need pre-registration as space is limited) | Barre Allison YELLOW ROOM | TRX 5:30 Allison TURF (TRX classes need pre-registration as space is limited) | Barbell Strength Allison YELLOW ROOM (Barbell Strength classes need pre-registration as space is limited) | Pound (30min class) Allison YELLOW ROOM Core/Stretch 5:30 (30min Class) Allison YELLOW ROOM | ||
| 6:00PM | Barbell Strength Allison YELLOW ROOM (Barbell Strength classes need pre-registration as space is limited) | ZUMBA Michelle UPSTAIRS | ZUMBA Michelle UPSTAIRS Cycling (30min class) Allison BLUE ROOM Pre-registration as space is limited | ||||
| 7:00PM | Yoga 1 Liz BLUE ROOM Pound Allison Yellow Room (30 min) | Yoga 2 Liz BLUE ROOM | |||||
| 8:00PM |
Fitness Classes
Aqua Arthritis
Instructors provide students with a safe, fun and constructive class, with proper technique, form and safety as the focus at all times; and provides leadership, guidance and support to members in their pursuit of health and well-being. This is a great class for adults or seniors!
Zumba
Latin inspired cardio-dance workout that uses music and choreographed steps to form a fitness party atmosphere. It is low-intensity and high-intensity moves for aintervalstyle, calorie - burning fitness party! You can burn 500-1000 calories in a 1 hour class!
20/20/20
Designed to give you the ultimate challenge and total body workout through 20 minutes of cardio, 20 minutes of strength training and 20 minutes of core work and stretching.
Yoga 1
Build flexibility, strength, and balance with simple yoga poses. Bust stress with breath practices and guided relaxation. This class is suitable for beginners and experienced yoga students.
Yoga 2
Building on the Yoga 1 foundation, this class incorporates intermediate poses and flows for balance, flexibility, and strength. Suitable for physically fit beginners and experienced yoga students.
Barre
This class Barre, targets all major muscle groups with small isometric movements, light weights and shape muscles along with bodyweight movements. 50-minute class
Chair Yoga
Yoga movements are performed with a chair for stability in this 1-hour class. Poses and flow promote balance, strength, and flexibility while breath and relaxation bust stress.
TRX Blast
Come have Fun and be Challenged during this 45-minute TRX suspension training class. Full body workout that will build lean muscle, burn fat, increase cardio endurance and improve flexibility. All exercises can be modified for you to get the results you want!!
Cycling
This class is designed to stimulate terrain and situations like riding a bike outdoors. Focusing on endurance, strength, intervals, high intensity and recovery.
Power Hour Circuit Training
This program will Challenge you as you work hard, have fun and get results. Designed to improve cardio and muscle endurance as well as overall strength. Exercises and equipment along with work and rest periods will be switched up each week so you'll enjoy a new experience that will continue to motivate and challenge you. Modification are shown to increase or decrease intensity for all fitness levels.
Silver Classic
Have fun and move to the music through a variety of exercises designed to increase muscle strength, range of movement, and activities for daily living.
Silver Strength Elite
This class will focus on cardio endurance, toning muscle, and building overall strength. This is a bit more challenging than Silver Classic and will not use a chair, but mats and other Silver Sneaker equipment will be used.
Silver Sneakers Splash
A fun, shallow-water exercise class that uses a signature splash board to increase movement and intensity options. Splash is suitable for all skill levels and is safe for non-swimmers. The pool provides many benefits when used for aerobic exercise and resistance training.
TRX BootCamp
TRX BOOTCAMP This class combines the use of the TRX Suspension Trainer with various other fitness movements with kettlebells, dumbbells, and more.
BootCamp
A variety of body weight movements combined with kettlebells, dumbbells, and more is guaranteed to get you sweating and burning calories. Workouts are always varied to keep you on your toes and excited for the next. All ability levels welcome!
Pound
POUND is the world’s first cardio jam session inspired by the infectious, energizing and sweat-dripping fun of playing the drums.
Barbell Strength
Full Body, group barbell workout will tone, shape and burn calories without building bulk. Results provide lean, strong and more defined muscles. Great for any fitness level!