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
Let's run, jump, lift,press and pull.Loaded functional movements with a high intensity interval training (HIIT) methodology. Workouts consist of running, rowning, assault bikes, box jumps, wall balls, pull ups, toe to bar, battle ropes, kettle bells, slam balls and more.
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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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Barre 45
In this 45-minute Barre Express Class, you can expect a combination of ballet strength training, Pilates, and yoga-inspired exercises. Barre is a full-body workout that utilizes props like free weights, the magic circle, and yoga blocks. It focuses on high reps of small range movements designed to create long, lean muscles. This is an energetic class set to upbeat music. The variety of exercises makes the time fly by.
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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 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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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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Interval Cycle Training
A 30 minute Interval workoutThis heart rate / interval training class incorporates sprints, Tabata, and high intensity interval training (HIIT). These methods are proven to improve aerobic capacity, anaerobic capacity, increase lean muscle, and burn more calories both during and especially after workout sessions (EPOC). Each participant wears a heart rate monitor and their bike is equipped with a power meter for performance tracking.Includes workout summary emailAt the end of every session you will receive an email report summarizing your workout session. Data from the email report allows you to see your results, track your performance and set goals.The email summary includes:Firm Factor™ scoreCalories burnedAverage/maximum heart rateTime spent in each heart rate zoneDistance traveledAverage speedTotal power
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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 Interval Cycle Training
Join us for a free 15 minute intro class where you'll gain a general understanding of your heart rate zones and the bike power meter. Heart rate monitor will be provided for intro class. Space is limited. Advanced sign-up required.  CPT heart rate / interval training class incorporates sprints, Tabata, and high intensity interval training (HIIT). These methods are proven to improve aerobic capacity, anaerobic capacity, increase lean muscle, and burn more calories both during and especially after workout sessions (EPOC). Each participant wears a heart rate monitor and their bike is equipped with a power meter for performance tracking.
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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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Run Club
"This is for anyone looking to up their run game!" GET READY TO TAKE FLIGHTRunning distance and sprint intervals with a focus on breath, footwork, technique and fun! Class will begin with warm up, drills and explanation of the day's training. This class is for anyone looking to up their run game! Be prepared to go outside and push your limits!
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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 - $20
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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