FIIT & FLOW

A space to connect with your heart, your mind, and your body. All in one room. All at the same time.

Life is loud. This is the place where you get to come back to yourself.

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We don't care where you're starting. We care that you started. Every level, every pace, every version of showing up counts here.

This month's move is the plank & the theme is Revive.

As summer winds down, we're coming back to the foundation. The plank shows up in every class for a reason — it's where real strength lives. Core, shoulders, glutes, everything firing at once.

You'll find it on the Megaformer between sequences, at the barre when you think you're resting, in Strength under your push-ups, and in Yoga every time you flow through chaturanga.

Come back to the basics with us. Everything else builds from here.

Hold. Breathe. Revive.

Follow this power sequence as Kaitlyn Jones takes us through six strength movements that hit everything. Save this, grab your weights, a band, and bring it to your next session.

Squats:

Starting with your favorite — squats. Nice and slow, control the descent, own every rep. Start lighter and add weight with each set. 4 sets x 8 reps.

Chest Press:

Plant your feet, drive through your palms, and lower with control. Don’t rush the bottom. 3 sets x 10 reps.

Banded Bicycles

The band adds resistance your core wasn’t expecting. Slow it down and feel every rotation. 3 sets x 20 reps (10 each side).

RDLs:

Romanian deadlifts. Hinge at the hips, soft bend in the knees, and let the hamstrings do the talking. 4 sets x 8 reps.

Single Arm Bent Over Rows:

Pull from the back, not the bicep. Squeeze at the top and lower with intention. 3 sets x 10 each side.

Assisted Sit-Ups with Band;

The band helps you control the movement so your core does the work, not momentum. 3 sets x 12 reps.

Save this workout. Come back to it. Add weight when it starts to feel easy.

Here’s a quick sequence from Autumn for when you need that pump. Open gym, outside, living room — wherever you’ve got weights and fifteen minutes.

Save this one. Your arms will thank you. Eventually.

Every person in this studio asked themselves one of these before they walked in. Every single one.

The what ifs don't go away until you show up. And when you do, you'll wonder why you waited.