As Studio 4 Fitness builds out their dream studio, their classes are available through SIGN UP GENIUS. Much like our classes, you need to signup early and cancel within 2 hours of the class. All EBB | FLOW Members receive a FREE 10-class pass good for classes over the...read more
Hello Ebb & Flow family!
I want to formally introduce myself. My name is Kelly Range and I am the owner of Studio 4 Fitness. Let me start by saying THANK YOU for allowing us to share your space for the summer. If it wasn’t for your generosity, the Studio 4 Fitness family would be homeless while our new location is being finished. So, on behalf of myself and the Studio 4 Fitness family we say THANK YOU!
I would LOVE for you to try as many of our programs as possible while we are sharing your beautiful studio. Please read over the class descriptions below so you can decide what programs are best for you. If you have ANY questions feel free to ask any staff, instructor or Studio 4 member.
All the best,
Our Classes: Wondering where to begin with our classes? Follow our suggested progression below!
WoW/Zumba Gold/Fit & Flex: These classes are a great place to start for seniors, participants with injuries or health concerns, or those brand new to exercise.
WoW (Women on Weights) is a light strength workout using small hand weights. Zumba Gold is a fun, low-impact cardio dance workout.
LES MILLS PROGRAMS: All begin with Smart Start (About half, or the first 20 minutes, of each class. Smart Start gives you a full-body workout as well as an introduction to the class. You should aim to complete ONLY the Smart Start for your first class).
BODYPUMP: Excluding the groups listed above, all members should start with BODYPUMP regardless of fitness level or age. There’s a reason this is the most-offered class on our schedule! BODYPUMP focuses on light weights with many repetitions to bring each muscle group to fatigue, which will help you build strength and endurance. Resistance training is crucial for women especially, in order to help us build and maintain bone density as we age (without bulking!). The instructor will coach you to use very light or no weight to begin.
TONE: Light cardio and resistance training combined in just 45 minutes! Amazing full-body workout for any fitness level; and with its lower impact options, ideal if you’re just starting out.
BARRE: Work further on balance and stability with a ballet-inspired light cardio and strength workout (no dance experience necessary!)
Kickbox (freestyle): Fun cardio workout with easy-to-follow punching and kicking combinations.
Dance Fitness: Want to have fun and sweat/shake off your stress without realizing you’re exercising? We offer Zumba (Latin-inspired dance) and Les Mills BODYJAM (hip-hop/modern), depending on what you enjoy!
RPM: Les Mills’ version of Spin, RPM is a 45-minute cycling class. This workout gives you all the benefits of high intensity cardio with low impact to the joints. Control the intensity yourself with the resistance on the bike!
BODYCOMBAT: Choreographed kickboxing/mixed martial arts. Higher impact and challenging options will be presented if you want to push your limits, but the instructor will also guide you through lower impact choices to help you find the right options for your personal workout.
BODYATTACK: Sports-inspired high intensity/high impact cardio with athletic strength, agility, and aerobic elements. Lower intensity options make this class accessible for where you are on your fitness journey.
BODYSTEP: Athletic cardio and strength workout using a step and light weights for the upper body. Combinations involve going up and over the step, but you can always choose to begin on the floor!read more
Group yoga classes are great. You meet people, you have fun and you definitely find that you will grow. But at some point, you might find a time when you have individual questions or needs that are best suited for working with your favorite teacher one-on-one. Here's...read more
Myofascial Release + Trigger Point Therapy w/MeganSaturday, March 23, 3-5P Learn the role of fascia and how you can reorganize these tissues to help the body move easier and feel better! FREE Recovery Rounds to take home and use. Register here. Heal Your Sole...read more
Foundations: Yoga for Beginner’sw/JenSundays 3:30P March 24, 31, April 5, 12$55/non-members (members discount at check out!)$99 series PLUS 4 weeks unlimited yoga Good Vibrations: Sounds for Healing w/BrookeSundays 7:00PApril 7, 14, 28$70/series (all three)$30/drop-in...read more
Hello, my name is Elisa Welbron! I have been a licensed massage therapist since 2008. My specialty is deep tissue/pain relief therapy. I am also certified in sports/prenatal /Swedish/ trigger point therapy/ and lymphatic drainage. I am passionate in therapeutic...read more
Say the words yoga and sex together, they might conjure up images of rock stars and tantric sex, but more and more we see the mind body connection seeping into all areas of our physical lives — and the bedroom is no different. Preliminary research is showing that yoga...read more
On the road back to wellness after a setback? Looking for a gentle class to eliminate stress and encourage healing? Students will enjoy this easy sequencing created to support the brain and body with minimal stimulation. Join Megan for this gentle 6-week series that...read more
“The clearest way into the Universe is through a forest wilderness.” - John Muir Recent studies show that US spend 10 hours 39 minutes a day consuming media and on devices and indoors. And by 2050, over 75% of the world’s population will live in urban areas. We feel...read more
This workshop series is centered around seasonal transitioning, specifically to balancing the nature within us. The classes feature meditation, pranayama, myofascial release, meridian massage and yoga. From the moment you walk through the doors, your body, mind and...read more
Want to up the ante in your yoga practice? Signup for this 6-week series and you will develop enhanced strength, endurance, flexibility, and mind-body awareness in a fun but challenging vinyasa-based flow. In each class we’ll work on opening and strengthening toward a...read more
On October 20, just three days after her daughter Emma’s birth, our community lost Lauren Pike at the age of 31 due to amniotic fluid embolism. She was an elementary school music teacher, and an active member of her church. She was a well-loved member of the...read more
We are excited to announce Ebb & Flow’s newest staff member, Joy Kurber. Joy will be our Brand & Buzz Ambassador and will be helping with the studio communications, events and getting the ‘Buzz’ out about our wonderful studio to our local community and...read more
Ebb & Flow is thrilled to be adding more options for Massage and Bodywork with the expansion of our studio! Meet Hannah O’Leary, a Certified Level 1 Fascial Stretch Therapy (FST) Provider. Hannah has her Bachelor’s degree in Exercise Science from Georgia State...read more
Try YogaMedicine with Megan! Private sessions for only $225/3 sessions (normally $80 a session). Try Structural Integrity with Megan & Felicia, a combined therapy session for only $325/3 sessions (normally $125 a session). Retail summer clearance starts this...read more
We have been expanding our studio, adding two more classrooms (a hot yoga classroom and a quiet room for drop-in meditation) and a spa which will include more bathrooms, showers, massage and private practice space. The focal point of our spa is our state-of-the-art...read more
Tuesdays 7P // YogaRx with Megan A 75-90 minute class combining breath work, meditation, myofascial release work, trigger point therapy with yoga. Sundays 7A // Power + Peace with Megan A 60 minute quiet class focusing on breath and movement with attention to...read more
There is a hefty discussion in the yoga world about yoga as medicine. As accredited teachers through the Yoga Alliance, we are urged to make it clear in our language that yoga is not a prescription, a therapy or a cure. We as teachers are there to facilitate, not to...read more