60 MIN CYCLE
An hour long ride on a stationary bike driven by music.Great for beginners, seasoned athletes and everyone in between looking to burn calories, tone legs and abs.Non-Impact.Sign up on line or call 612-377-3003.**Cancellation policy via on line is 24 hours in advance or 2 hours by calling the front desk 612-377-3003. 
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ADVANCED VINYASA
Please bring a yoga mat.In this 60 minute class you will explore movement in creative and challenging sequences created to deepen your practice and your breath. What makes this class advanced? The pace, sequencing and transitions will challenge you but as with any class the modifications will always be available. This class is for everyone! The Instructor will insist you listen to your own body, keep an open mind and most importantly let go of your self created limitations and have fun! The music will be loud, the room Hot and the transitions and postured dialed up. Modifications will always be offered and encouraged!**Cancellation policy via on line is 24 hours in advance or 2 hours by calling the front desk 612-377-3003.
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Arm Balances & Inversions
Arm Balances and Inversions 2: TransitionsDid you take the arm balances workshop with Nina? Do you have an arm balance and inversion practice? The special class is for YOU! This 90 minute class will be focused on arm balances and inversions, gearing you up so you can practice your crow, side crow, hurdlers, headstands, and more! We will focus on core strengthening exercises and tips and tricks for getting your hips up, while we flow! This special class will be $25! If you pair it with the Inversions workshop you get 10% off the workshop and the class!The Transitions Workshop
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ATHLETIC PERFORMANCE TRAINING
Athletic Performance Training (APT) is a training session that combines best practices from Firm Studio, CrossFit, and Yoga with Firm Factor ™technology so you can leverage the science of High Intensity Interval Training, Heart Rate Zone Training, and Excess Post-Exercise Oxygen Consumption (EPOC).In this 60 minute class you will have the option to use our FIRM Factor™ heart rate monitoring technology and be coached through escalating heart rate zones to achieve maximum calorie burn, fat loss and lean muscle production. Rowing machines, TRX, Kettlebells, dumbbells, functional movements, and plyometric will be used for specific training depending on goals of the class.After class you will be emailed a detailed report that summarizes your workout. The report shows your individual calories burned, time spent in each heart rate zone, and provides a Firm Factor™ score. This report will allow you to track your progress, bench mark your workout and set goals. This is where you transition from exercising to training. Training is the act of exercising to achieve a goal. With this report, you will have the information you need to set goals for a results based training regime.Additionally, The Firm has a “Firm Factor™ social app” for you to input your Firm Factor™ score and other key performance indicators so you can track your progress, engage other Firm Factor™ participants, and enhance the social side of your performance training.**Cancellation policy via on line is 24 hours in advance or 2 hours by calling the front desk 612-377-3003. &nb
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BAG BOXING
A Full Body Workout with Heavy Bags and Boxing Gloves.A fast pace, quick twitch and muscle building, calorie burning, cardio workout.Plus abs, dynamic stretching and Tabata.We can provide gloves for class.**Cancellation policy via on line is 24 hours in advance or 2 hours by calling the front desk 612-377-3003.   
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BARRE
Please bring a yoga mat.Barre class incorporates the philosophy and foundations of Pilates, yoga, ballet, and strength training. A variety of exercises are introduced to challenge the muscles to their full capacity. All exercises done in class promote proper breath, good posture, and movement from the core muscles. Props are used such as; free weights, exercise balls, yoga blocks, and magic circles.Full body work out; lower body and upper body. Promotes proper body alignment, improves posture, strengthens the core, promotes proper breathing and challenges ALL muscles while exhausting the reps heated environment for all levels.**Cancellation policy via on line is 24 hours in advance or 2 hours by calling the front desk 612-377-3003.     
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CARDIO HIP HOP
Music Driven - Easy to follow Hip Hop Choreography - Calorie burning - Low Impact - FUN FUN FUN **Cancellation policy via on line is 24 hours in advance or 2 hours by calling the front desk 612-377-3003. 
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CIRCUIT TRAINING
Music driven, Fat burning, Anaerobic and Aerobic Conditioning, Plyometric, Muscle sculpting with hand weights and bands, Fit Balls, Pilates Balls, Lebert Barres, Kettle Bells, Sliders, Step Boxes, Ab section, Yoga and Sports Stretching.**Cancellation policy via on line is 24 hours in advance or 2 hours by calling the front desk 612-377-3003.   
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CrossFit Conditioning Class
These classes are specifically designed for individuals who want the constantly varied, high-intensity aspects of CrossFit without the technical lifting. This class is structured just like a standard "CrossFit class" with a warm up, skill, WOD and cool down. CrossFit Conditioning is a great way toget into shape using basic bodyweight movements, plyometrics, running, rowing, jump ropes, kettlebells, dumbbells, and medicine balls.**Cancellation policy via on line is 24 hours in advance or 2 hours by calling the front desk 612-377-3003.
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CrossFit Technique Class #1
The Goal of the CrossFit Technique Course is: To create an environment where you can safely learn and practice the primary CrossFit lifts and movements so you are safe, prepared and confident in The Firm's CrossFit classes. Athletes may chose or be asked to continue through these "modules" multiple times prior to entering into the Firm Crossfit classes. The CTC is designed so athletes can use the "modules" as needed throughout their Firm CrossFit experience.**Cancellation policy via on line is 24 hours in advance or 2 hours by calling the front desk 612-377-3003.
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CrossFit Technique Class #2
The Goal of the CrossFit Technique Course is: To create an environment where you can safely learn and practice the primary CrossFit lifts and movements so you are safe, prepared and confident in The Firm's CrossFit classes. Athletes may choose or be asked to continue through these "modules" multiple times prior to entering into the Firm Crossfit classes. The CTC is designed so athletes can use the "modules" as needed throughout their Firm CrossFit experience.**Cancellation policy via on line is 24 hours in advance or 2 hours by calling the front desk 612-377-3003.
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Cycle 45
Effective, efficient, intense! Leverage the science of “High Intensity Interval Training” (HIIT) and the benefits of the “After Burn” (Excess Post Exercise Oxygen Consumption) to burn fat and increase lean muscle.This high powered, high energy class is full throttle, non-stop for 45 minutes.Get in, get busy, get out...get on with your day!**Cancellation policy via on line is 24 hours in advance or 2 hours by calling the front desk 612-377-3003.  
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DYNAMIC POWER
Strength training based on 4 major movements, press, pull, squat, and hinge. Engagement of glutes and abs (the core) are key in ALL of these movements.Guaranteeing a full body workout every class.Each movement progresses through 3 stages. Slow for strength and skill development. Speed for performance building. And finally Isometric for neurological fine tuning.Dynamic Power is designed to compliment activities in and out of the gym. It is the perfect addition to conquer elusive fitness goals.**Cancellation policy via on line is 24 hours in advance or 2 hours by calling the front desk 612-377-3003.  
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Firm Crossfit
A Registered CrossFit Affiliate. Friendly, Community Focused. Variety of CrossFit Certified Trainers that specialize in unique areas to form a balanced team, so Firm CrossFit clients get coached in a wide variety of skills. Collective certifications include:Level One CrossFit® Trainer, CrossFit® Endurance Trainer, CrossFit® Olympic Lifting Trainer, CrossFit ® Mobility, Spinning® Coach, TRX® Training Coach, NASM-CPT, NSCA-CPT, Russian KettleBell Certified, (RKC certification) Olympic Weightlifting coach and Team USA representative at the University World Weightlifting Championship representative, and experience from The Olympic Training Center in Colorado Springs, CO. CrossFit room available when class not in session.   
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Firm Fit Intervals
Please see schedule for more details about the Firm Fit Intervals class.
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INTERVALS
INTERVALS RULESFirst Time doing Intervals:Must be upstairs ready to go 30 minutes prior to class starting. NO LATE ENTRANCE.Pre-requisite – you must have taken a Cycle Class previously.$20 or part of monthly DIAU Membership. Class packages do not apply.Loaner Strap will be provided once, on 1st day only. Afterward you must have your own HR Strap.Setting up new HR Straps, please arrive 30 minutes early or submit to the Front Desk 1 day prior and it will be set up for you.For ALL Interval participants:Please sign up in advance.Must be on your bike at start of Class. No late entrance.Heart Rate Monitored Interval TrainingSmall group training with a trainer. This 30 minute session using a “technology equipped cycle bike” performed wearing a heart rate monitor.This is a “Specialty Training Class”. Price is $20 per session. - Heart rate monitors can be purchased at the front desk.That’s all the FUN Stuff…Here is some stuff that will make your Cycle experience easier and smarter.**Cancellation policy via on line is 24 hours in advance or 2 hours by calling the front desk 612-377-3003. 
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Intro to CrossFit
This complimentary class explains the concepts of CrossFit and how we do CrossFit at the Firm. It explains the normal procedure for a class, the whiteboard, style of workouts, how we track workouts, our WOD tracking app and most importantly, our community! The class will go through two different versions of a WOD or “Workout of the Day.” The workouts will scalable and accessible to all fitness levels. There will be a de-briefing session at the end to answer any questions.Class meets the first Saturday at 8:30am – 9:45amIf you can’t make one of the Intro to CrossFit classes, our director of CrossFit, Lindsay Siolka, can meet with you one-on-one to go over the program and answer any questions. She can be reached at siolka@thefirmmpls.com.
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INTRO TO YOGA
FOUNDATIONS - ComplimentaryAll levels of experience - from newbies to seasoned yogis - are welcome. This monthly offering focuses on the basics of breath and alignment to either introduce you to yoga or enrich your current practice. We will workshop key poses and sequences to erase anxiety and allow you to enjoy being on your mat. Each class will be led by one of our seasoned instructors. You will walk out of this class with all the tools you need to enjoy yoga!**Cancellation policy via on line is 24 hours in advance or 2 hours by calling the front desk 612-377-3003. 
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Momentec Powersuit Group Training*
$45 - limit to 8 people - Power suits available to use and for purchase. - Please arrive 15 min prior to start of class for suiting up.⁃ No body armor (i.e. piercings are a no)⁃ Heart problems? This isn't for you. Period.⁃ Pregnant or not sure? See you in 9 months**Cancellation policy via on line is 24 hours in advance or 2 hours by calling the front desk 612-377-3003.
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Olympic Weightlifting Class
This program is structuredas a series of “hands-on” drills so you can practice these techniques and receive immediate feedback.This series will help the CrossFit community safely and more efficiently lift more weight and teach non-CrossFITpeople proper body mechanics to perform functional movements.-Review of the two Olympic Lifts- The Clean and Jerk and The Snatch-Work on proper technique and speed to effectively execute the lifts-Develop the skills necessary to progress in Olympic Weightlifting.**Cancellation policy via on line is 24 hours in advance or 2 hours by calling the front desk 612-377-3003.
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PILATES BARRE
In a heated environmentStretching and Core workEmphasis on technique and breathingIncrease upper body strength.Improve body awarenessGlues, Quads and CalvesGreat for beginners and advanced students.Great for injury rehabilitation.**Cancellation policy via on line is 24 hours in advance or 2 hours by calling the front desk 612-377-3003.  
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PILATES MAT
Please bring a yoga mat.The Pilates mat repertoire consists of 45+ different exercises that will challenge the smaller more refined muscles of the body. Class will move in a moderate to quick pace in order to challenge the breath. In this class you will improve body awareness, increase overall body strength and flexibility. In addition you will improve posture and strengthen the core muscles of the body while simultaneously lengthening and decompressing the body as whole. Pilates exercises can prevent injury, reduce re-injury, and lessen chronic pain. This class is the perfect compliment to any group class offered at the Firm.Challenges the smaller more refined muscles of the body, promotes proper breathing, improves posture, strengthens the core, decompresses the spine, prevents injury and reduces re-injury**Cancellation policy via on line is 24 hours in advance or 2 hours by calling the front desk 612-377-3003.
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RESTORATIVE YOGA
Please bring a yoga mat. Restorative yoga is a 60 minute class that focuses on deepening the breath through grounding postures. We will hold poses usually seated or lying on the mat between 10-20 breaths depending on the pose. We provide a safe welcoming space that allows you you to completely relax and let go of your day. The instructor will encourage you to give your body the thanks and gratitude it so deserves. **Cancellation policy via on line is 24 hours in advance or 2 hours by calling the front desk 612-377-3003.
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VINTAGE
Doug Melroe started dancing in the 6th grade and hasn’t stopped since, after 30 years of teaching everything from Hi Impact, Low Impact, Funk, Yoga, Barre, Step, and Circuit Training, Doug has done it all, Including Crystal Light National Aerobic Competition. Twice.For those of you who remember lycra and leg warmers you will LOVE this class, for those of you too young to remember, you will wish you could go back in time. This class is all cardio choreography, but don’t let that scare you, the most important thing is to have fun. Doug also adds his sarcastic wit infused with motivational messages to inspire you to be your best. When you get done you will wonder “What just happened?” and be smiling from ear to rear.**Cancellation policy via on line is 24 hours in advance or 2 hours by calling the front desk 612-377-3003.    
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YOGA
Please bring a yoga mat. Vinyasa or Power Yoga style.Classes are 1 hour, heated (Not Hot).Eleven instructors with over 72 years of combined experience.Certifications include 500 Hour+ E-RYT Yoga Alliance, Yoga Teacher and National Educator, Certified Ashtanga, Bikram and Power Vinyasa, Hatha, Reiki Master, and CorePower L1,Emphasis on breath, strength, stamina, and flexibility.**Cancellation policy via on line is 24 hours in advance or 2 hours by calling the front desk 612-377-3003. 
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Youth Athlete
Sports specific training for youth athletes ages 10-18. Coaches will work on core stability, plyometric, speed, reactive and explosive training, agility.**Cancellation policy via on line is 24 hours in advance or 2 hours by calling the front desk 612-377-3003.
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