Welcome to Fly Feet!
Here is everything you need to know before you come.
What exactly is the workout?
All of the workouts are different every day. Tread and Shred is the bread and butter of Fly Feet and what we offer most often. (We do have a couple of other classes though.) If you want to get familiar with the training theme of the week, you can check it here. Generally speaking, you’ll do shorter intervals on the treadmill (think anywhere between 20 seconds and 4ish minutes) and then some strength work on the floor (think push ups, burpees, kettle bell swings, etc.). The most important thing to know is that you call the shots. You decide how fast you run and how much you lift.
What if I can’t do it?
Impossible. Our workouts are totally scalable, which means that there are many, many options to perform every movement. We have two coaches in every class who help make your workout successful. If you have an injury, we help you modify. If you’re not ready to do a pull-up, we’ll help you modify and develop a strategy for you to master it. The coaches will never tell you how fast to run or how much to lift. You are in complete control!
What if I’m not a runner?
You don’t have to be a runner. Listen to some of our non-runner members tell you about their experience. You just have to be able to move on a treadmill. You pick your pace, whether that’s walking or running, and it’s typically just a couple of minutes at a time. Running is a scaled up version of walking. So, if you “can’t run,” let us help you get there as this is critical to your longevity as you chase fitness!
What Class Should I take?
You have options. Tread Start is every Saturday at 11:15 and it's free. It's a slowed down version of our bread and butter class, Tread & Shred. You learn the components of a typical workout, how to move well, and how to manage the training session with lots of hands on coaching. But, you don't have to start there. Most people just jump right into a Tread & Shred class. The coaches will know it's your first time and take good care of you. Or, if you'd rather go way back to basics, (i.e. you can't remember the last time you worked out AND you're scared to jump back in), then The Experiment might be right for you.
HOw much does it cost?
If you're new to Fly Feet, your best bet is to do our Intro Offer which is 3 classes for $30. It will allow you to see how the workouts dynamically change each day and allow you to get the hang of managing them. (Aaaannnnd then you're hooked!) :)
What should I wear?
Wear something that you’re comfortable sweating, running and lifting in and sturdy running shoes. Men often wear shorts and a tee-shirt or tank top. Ladies typically wear leggings or shorts and a tee, tank & sports bra. Forgot your hair tie? We gotchu covered. :)
What should I bring?
Bring your water bottle, we’ll provide your sweat towel. If you want to get ready afterwards, we’ve got plenty of showers and amenities (towels, hair & body products) to make sure you start your day off right. We also have plenty of complimentary lockable lockers to store your goods!
What should I eat?
Don’t eat anything 90 minutes prior to the workout. Just drink water to get hydrated!!
Where should I park?
If you’re coming downtown, park at the Embassy Suites valet parking garage off of Hennepin between 5th and 6th. Tell them you’re coming to Fly Feet and they’ll let you park there for $7. If you’re a member, it’s $2 with a voucher from Fly Feet. If you’re coming to Wayzata, there is a parking garage in the Promenade right behind the studio.
Still have questions?
More tips are on our blog:
- This blog helps you understand how to think about a high intensity workout.
- Most of us have spent most of our time in what we call the black hole of training where we don’t work hard enough to see change.
- Finding your edge will improve your performance and help you find the change you’re looking for.
- The key to recovering quickly is doing mobility work after your workout.
- Our favorite recovery smoothie is here!