Programs

CLASSES FOR ALL FITNESS LEVELS

Our group classes are designed to work for people of any fitness levels. All of our workouts are individualized to fit your abilities.  No matter what your fitness level is we have something for you.

You will face a new challenge everyday which will allow you to constantly make progress. Led by professional coaches.

floFIT

Is a Functional Intensity Training based program. It combines High Intensity Interval Training, Weight Lifting, Cardio, Plyometrics, Suspension and Body Weight Training.

There is no other exercise program that has as much diversity in its variables. Each workout is individualized. You will be challenged differently daily and work to your fullest potential.

floFIT

High-energy functional training that delivers results.

floFIT combines strength training, cardiovascular conditioning, bodyweight movements, and athletic drills into constantly varied workouts. No two classes are the same, keeping training effective, engaging, and mentally fresh.

This class is perfect for anyone looking to:

Burn fat

Build lean muscle

Improve endurance and athleticism

Stay motivated with group training

floLIFT

Build real strength with expert coaching.

floLIFT is centered around progressive strength training using foundational barbell and dumbbell movements. Each session emphasizes proper technique, controlled loading, and long-term progression — not random heavy lifting.

Whether your goal is getting stronger, improving body composition, or learning how to lift safely and confidently, floLIFT delivers a structured path to results.

HYROX

Train for a race.

Hyrox is a functional fitness competition combining strength, endurance, and obstacle course elements. We offer structured training programs for all levels: from first-timers to competitive athletes. Our classes will prepare you for the HYROX race, as well as improve your overall fitness & endurance.

Open Gym

Train on your schedule.

Open Gym gives members access to our facility to train independently. Use this time to practice skills, follow your own program, or reinforce movements learned in class — all in a fully equipped, professional training environment.

Perfect for experienced members who want flexibility alongside structured classes.

A time period where you can go into the gym to do your own workout, or a workout from the past that you may have missed, or even do practice work on skills that you experience within the weekly program (T2B, Pull Ups, Double Unders.)

Personal Training

One-on-one coaching built around your goals.

Our personal training programs offer individualized coaching tailored to your needs — whether you’re focused on strength training, weight loss, mobility, injury recovery, or accountability.

You’ll work closely with a certified coach to create a custom plan, track progress, and stay consistent. Available in 30- and 60-minute sessions.

Questions and Answers

What's the difference between Flo Fitness and a big-box gym?

Big-box gyms offer unlimited equipment but little coaching. Flo Fitness caps membership to maintain a supportive community where you get personalized attention, form correction, and real progress. You pay more but train smarter.

Is functional training safe for beginners?

Yes. Functional training focuses on natural movement patterns, making it one of the safest approaches. Our coaches assess every beginner and customize movements to your fitness level. We start light and progress only when you're ready.

Can I come try a class before commitment?

Yes, we offer a free trial class to anyone who wants to try Flo Fitness for the first time. Simply complete the Free Trial class form and book a time to come in for your first class. After you have attended your free class, we can get you started with one of our start up packages.

Do I need to be in shape before joining?

No. Most of our members joined because they wanted expert guidance, not because they were already fit. Our coach-to-member ratio ensures everyone gets the attention they need.

Can I come drop in if I am in town traveling?

Yes!  Please visit our Drop In page to see our current single class and class pass pricing. Once you’ve purchased classes, reserve a spot in a class. If you have any questions please reach out via email or phone. 

Do you offer discounts for military, FDNY, NYPD or students?

Yes, service members get 10% off monthly memberships.

Can I put my membership on hold if I am away?

Yes, we allow you to hold you membership up to 30 days. This can be accumulative or all at once. This is 30 days max per year.If you need a hold due to an injury please speak to one of your coaches directly.

Membership Hold Request