A session that runs every Friday. Open to those brand new to moving or wanting to find their way back to the gym, all in order to live life on their terms for longer. These sessions are aimed at improving strength to support bone health and fitness to support heart health, all while bringing people together to support our minds through being around like minded individuals.

Introducing Flow Benchmark Friday

The idea is simple.

Throughout the day, every class will complete the same benchmark workout. These workouts will return later in the year, giving you the opportunity to compare your scores, celebrate your progress and see just how much you've improved over time.

Because sometimes the hardest part of training isn't turning up—it's remembering how far you've actually come.

Whether you've been training for years or you're just getting started, these workouts are about one thing:

Competing with yourself, not with everyone else.

If you can't make the Friday, don't worry. You'll have until the end of that weekend to complete the workout during Open Gym, so everyone has the opportunity to take part.

Friday Night Lights

In the evening, we'll put the usual class timetable to one side.

Instead, we'll run the workout in heats, crank up the music, cheer each other on and create an atmosphere where everyone feels supported, regardless of ability.

Afterwards, we'll stay around for a different social each month—whether that's pizza, drinks, a BBQ or something else.

The Forest Flow Team Challenge

Everyone will be placed into one of our Forest Flow teams.

Every time you complete a Benchmark Friday workout, you'll earn points for your team.

You'll also have opportunities to earn bonus points through things like:

• Showing up consistently

• Supporting others

• Judging a heat

• Bringing great energy

• Improving your previous score

At our Christmas Party, we'll celebrate our winning team and recognise the members who have embraced what Flow Benchmark Friday is all about.

This isn't about finding the fittest people in the gym.

It's about building a community that celebrates progress, supports one another and enjoys training together.

Our motto is simple:

Compete with yourself. Celebrate everyone.

We can't wait to kick this off with you.

Unlike any mobility you have experienced before! Brining his specialist knowledge around body mechanics and the gyms programming, this monthly session hosted by coach Liam is designed to help you move better for longer.