Strength
meets
mindfulness.
Where iron meets intention. HIIT, strength, yoga, and recovery — all under one roof, coached by people who actually give a damn.
Find your class.
From high-intensity intervals to restorative yoga, we've got something for every body and every goal.
| Time | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| 5:30 AM | HIIT Burn | Strength | HIIT Burn | Strength | HIIT Burn | Open Gym | — |
| 7:00 AM | Yoga Flow | Spin | Yoga Flow | Spin | Yoga Flow | Yoga Flow | Yoga Flow |
| 9:00 AM | Strength | HIIT Burn | Pilates | HIIT Burn | Strength | HIIT Burn | — |
| 12:00 PM | Express HIIT | Express Strength | Express HIIT | Express Strength | Express HIIT | — | — |
| 5:30 PM | Strength | HIIT Burn | Strength | HIIT Burn | Strength | — | — |
| 7:00 PM | Yoga Restore | Spin | Boxing | Yoga Restore | Open Gym | — | — |
45 min of pure intensity. Burn 500-800 calories per session.
Restore balance. Build flexibility. Find your center.
Invest in yourself.
No contracts. No hidden fees. Cancel anytime. Start with a free trial class to see if we're the right fit.
Essential
Everything you need to get started
- Unlimited gym access
- Locker room & showers
- Free WiFi
- Fitness assessment
- Mobile app access
Performance
Our most popular membership
- Everything in Essential
- Unlimited group classes
- 1 PT session/month
- Nutrition consultation
- InBody scan quarterly
- Guest passes (2/month)
Elite
The complete transformation package
- Everything in Performance
- 4 PT sessions/month
- Custom meal plan
- Recovery suite access
- Priority class booking
- Unlimited guest passes
Meet the team.
Every coach at Iron & Flow holds nationally recognized certifications and brings real-world experience to every session.
Jake Morrison
Head Coach & Co-Founder
NASM-CPT, CSCS, CrossFit L3
Former D1 athlete with 12 years of coaching experience. Specializes in strength programming and athletic performance.
Maya Chen
Yoga & Mobility Director
RYT-500, FRC, Pilates Certified
Trained in Bali and India, Maya brings a holistic approach combining traditional yoga with modern movement science.
Their story could be yours.
"I came in barely able to do a push-up. Now I'm deadlifting 185 and running my first 5K next month. The coaches here actually care."
"The community is what keeps me coming back at 5:30 AM. These people became my family. Oh, and I can see my abs for the first time."
"I was told by my doctor I needed to make a change. Iron & Flow didn't just change my body — it changed my entire outlook on life."
What members say.
"Best gym I've ever been a member of. The equipment is top-notch, the classes are challenging, and the trainers actually know what they're doing."
"The yoga classes here are incredible. Maya is the best instructor I've had. The studio space is beautiful and the community is so welcoming."
"Switched from a big box gym and the difference is night and day. Worth every penny for the coaching quality and atmosphere alone."
"The HIIT classes are no joke — but in the best way. I've never been pushed like this before. Down 20 lbs in 3 months!"
Your first class is on us.
No commitment. No credit card. Just show up, sweat, and see if Iron & Flow is where you belong.
We'll email you to schedule your trial. No spam, ever.
Come see the space.
Drop by for a tour anytime during staffed hours. We'd love to show you around and answer any questions.