CYCLE + FLOW is a dynamic fitness class designed to get your blood pumping while building endurance, speed, strength, and mobility. We believe in building bodies that FEEL GOOD to live in, and we strive to leave you walking out of every session feeling better than when you walked in.

What to Expect:

  • This is a HIGH-ENERGY cycling session. We will guide you through each unique ride profile, including HIIT training, endurance work, power climbs, and rhythmic choreography. Each ride profile is modifiable for all fitness levels. We then transition into a yoga flow following every spin, leaving you feeling strong, balanced, mobile, and free while releasing tension.


BEFORE CLASS

  • First time to Back Alley? Make sure to get to class about 10 minutes early to let us show you around.

  • For spin classes— Our staff will help you get set up on your bike and show you basic use and safety features.

  • We have a cubby system to store belongings that is visible throughout class.

  • Wear comfortable gym shoes or bring your own SPD clip in cleats.

  • Once the music begins, please keep phones silenced as we strive to make each class a time we commit to ourselves and try to avoid distractions, especially during meditation.

  • Water fountain is available but we recommend you bring a bottle.

  • Please let us know of any injuries so we may show you appropriate modifications to keep you safe.

AFTER CLASS

  • We ask that you wipe down your bike/ mat after each class to help keep the studio fresh.