FOAM ROLLER CLASS & WORKSHOP
Learn how to perform basic self-myofascial release techniques to accelerate recovery, reduce chance of repetitive stress injuries, minimize muscular imbalances, and improve your overall flexibility, function, and athletic performance.All students must bring their own Foam Roller and yoga mat to the class. A full length roller is required.
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Advanced Vinyasa
Challenge your body and mind with this exploration of movement through a fast-paced sequence of creative poses that improve your breathing and increase your understanding of yoga. Encouraging instruction will inspire regardless of your experience to find fun in the transitions amid loud music and a heated environment.
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Athletic Performance Training
Build muscle and burn off the fat as your reach your peak fitness with the help of High Intensity Interval Training, Heart Rate Zone Training, and Excess Post-Exercise Oxygen Consumption. Workouts will utilize a litany of equipment and exercises, so come prepared to fire on all cylinders.
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BAG BOXING
Get a full body workout while you punch in bunches during this high-octane class. Learn and finesse your hook, cross and jab as you burn calories, build muscle, and get in your cardio.
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Bag Boxing
Get a full body workout while you punch in bunches during this high-octane class. Learn and finesse your hook, cross and jab as you burn calories, build muscle, and get in your cardio. 
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Barre
Experience the variety of exercises that challenge your muscles and pushes you toward a stronger pose. With free weights, exercise balls, yoga blocks, and magic circles all incorporated, this full body workout engages every student to their maximum capacity.
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Cardio Hip-Hop
Let the music speak to you and get to stepping with this low-impact, high-energy workout that burns calories while blasting tunes. This exploration of music and movement teaches you stylish choreography and improves your confidence through dance.
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Circuit Training
Sculpt and condition your body with a wide collection of muscle-enhancing exercises, sorted to keep things interesting. Fueled by energizing music, this class will explore both aerobic and anaerobic schools of fitness.
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CrossFit Conditioning
Take your spot in a high-intensity CrossFit class minus the technical lifting aspects required in other CrossFit offerings. This class is structured similarly to include the various exercises and routines utilized throughout a standard class so get ready for an electrifying workout experience.
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CrossFit Technique Class #1
Get comfortable with the mix of lifts and movements required to CrossFit with The Firm. Reserved for beginners and experienced CrossFit participants alike, this class provides a safe and supportive environment to brush up on your skills.
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CrossFit Technique Class #2
Get comfortable with the mix of lifts and movements required to CrossFit with The Firm. Reserved for beginners and experienced CrossFit participants alike, this class provides a safe and supportive environment to brush up on your skills.
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Cycle 45
Burn the fat and build up the muscle with this over-the-top cycle extravaganza that uses High Intensity Interval Training as a roadmap for this class tailored for the intense.
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Cycle 60
Burn calories while you tone your abs and lower body with this sixty-minute class fueled by grooves to keep you focused. This hour-long ride is suited for beginners and athletes alike, so don’t hesitate to hop on and get cycling.
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Cycle Performance Training (CPT)
A cycle experience scientifically built to elevate your output. You’ll be linked to your machine via heart rate monitor for an in-depth training session, allowing you to better understand your workout and focus on the energy of the class. 
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Dynamic Power
Dive into the full flurry of strength training as you press, pull, squat, and hinge your entire body to go above and beyond your fitness goals. Developing through a progression of strength, speed, and fine-tuning movement that engages your core, you’ll discover the strength you’ve been looking for.
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Firm CrossFit
Find your well-balanced WOD with the help of certified CrossFit trainers. You’ll bond through the sets and reps as a collective class in the pursuit of fitness, conditioning, and strength.
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Firm CrossFit Student Edition
An introduction to the foundations of CrossFit for any and all levels of experience. Younger crowds are welcome to discover their fitness potential in this confidence-building, high-intensity class.
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Flo Mo
Enhancing your range of motion, body control, and join durability, this class combines movement drills with locomotion patterns. Inspired by the practices of yoga, dance, and martial arts, you’ll discover yourself reaching at a new level (literally).
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Intro to CPT
This 15-minute introductory course prepares you for The Firm’s full Cycle Performance Training experience. Educating on the proper procedure and equipment that you’ll need to make the most of your CPT classes. 
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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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MARCH MADNESS - FREE
March Madness TriathlonCycle  |  APT  |  Yoga30 minutes in each class, 90 minutes total. Join us for our annual March Madness Triathlon! This free triathlon is always a rocking time! March Madness will consist of 30 minutes of APT, 30 minutes of Yoga, and 30 minutes of Cycle. Our last TRI sold out, secure your spot ASAP. Free Samples, Give-Aways, Special Pricing on packages * BRING FRIENDS & FAMILY *
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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 Lifting
An intensive focus on lifting speed and technique to better equip you for the world of CrossFit. Get your hands on the bar and strengthen your physical capacity as you build muscle and maximize your skillset in an assortment of lifts.
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Pilates
The perfect complement to any of The Firm’s classes, this program focuses on the smaller, more refined muscles of the body. Strengthening your core, promoting proper breathing, and so much more, this class moves you unlike any other in exploration of over forty-five different exercises.Please bring a yoga mat.
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Restorative Yoga
You’ll find a deeper breath as you explore grounded postures that last for longer than our other yoga classes. Instructors are available for continual support and steady reminders to give thanks for your deserving mind and body.
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Small Group Training w/Joe $40
Designed to introduce you to proper strength training techniques and build lean muscle mass. The strength training will target every muscle group, tailored to your fitness goals. Add weight training to your program. Sculpt your body. Increase your metabolism.See results!
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Small Group Training w/Somer $40
Please see schedule for more details about the Small Group Training w/Somer $40 class.
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Vintage Aerobics
Travel through the eras of music with this cranked up class of cardio choreography. Feel your heart race, and body sweat while you get up and get down to the musical tunes that drive this hour-long exploration of dance.
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Weight 30
Weight 30 - Upper Body / AbsTuesday / Thursday 11:30-12:00. (Please arrive 10 min early)This 30-minute strength training class is coached specifically to challenge the large and small muscle groups of the upper body.• All levels of fitness invited• Cost $20.00 per session• Limited capacity, please reserve spot on-line
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Yoga
Explore the enriching styles of yoga from a certified professional that will emphasize strength, stamina, flexibility, and breathing throughout your class. Discover a meditative approach to fitness as you pose toward nirvana.
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Yoga Sculpt
A new take on yoga, with a weight, strength, and cardio incorporation to build on muscle, and burn calories while working out your entire body. With music to energize exercises, the core principles of yoga ensure your breathing, balance, and coordination are addresses as well. 
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