CHOOSE YOUR WORKOUT
You can choose from several different workouts, and each one can be adapted to your level of fitness and experience.
CLASSES
UPPER BODY & CARDIO INFERNO
Build strength in your chest, shoulders and triceps while torching calories with high intensity cardio bursts. A perfect start to your week!
| Day: | Monday |
| Duration: | 60 minutes |
| Fitness Level: | Beginner-Advanced |
| Session Price: | $12.50 w/o membership |
| Coach: Dizzo | 6am, 9am |
| Coach: L | 5am, 5pm, 6pm |
| Day: | Tuesday |
| Duration: | 60 minutes |
| Fitness Level: | Beginner-Advanced |
| Session Price: | $12.50 w/o membership |
| Coach: Dizzo | 5am, 6am, 9am |
| Coach: L | 5pm, 6pm |
CORE & LEG CRUSHER
Sculpt your abs and strengthen your lower body with a mix of resistance training and explosive movements designed to push your limits
BACK & BOXING BURN
Enhance your posture and core with back-focused exercises for strength training, then unleash power and endurance with boxing inspired drills consisting of shadowboxing and/or boxing bags. Enjoy continuous cardio movements such as high knees, burpees, push-ups, etc. that will increase your strength and teach you to control your heart rate.
| Day: | Wednesday |
| Duration: | 60 minutes |
| Fitness Level: | Beginner-Advanced |
| Session Price: | $12.50 w/o membership |
| Coach: L | 5am, 6am, 9am |
| Coach: Dizzo | 5pm, 6pm |
| Day: | Thursday |
| Duration: | 60 minutes |
| Fitness Level: | Beginner-Advanced |
| Session Price: | $12.50 w/o membership |
| Coach: Dizzo | 5am, 6am, 9am |
| Coach: L | 5pm, 6pm |
UPPER BODY & ENDURANCE
Develop upper body strength and stamina with dynamic resistance training, followed by endurance based circuits to keep you energized.
TABATA LEG BURNOUT
Works in 20 second intervals of high intensity exercise, followed by 10 seconds of rest, and repeated eight times for a total of four minutes but at The BOW we break the rules a little bit to encompass our own style keeping the effectiveness of the overall training. Your legs will be stronger and more defined, guaranteed!
| Day: | Friday |
| Duration: | 60 minutes |
| Fitness Level: | Beginner-Advanced |
| Session Price: | $12.50 w/o membership |
| Coach: L | 5am, 6am, 9am |
| Coach: Dizzo | 6pm |
| Day: | Saturday |
| Duration: | 60 minutes |
| Fitness Level: | Beginner-Advanced |
| Session Price: | $12.50 w/o membership |
| Instructor L & Dizzo: | 8:30am |
BACK ATTACK
BOOT CAMP
Target your back with functional strength training, mobility work, and high energy boot camp style drills for a full body challenge.
When you take care of your body, you set your soul free.
CONTACT
3200 Elmwood Ave, Room 206
Buffalo, NY 14217
OPEN HOURS
| DAYS | HOURS |
|---|---|
| Mon-Thu | 5am-10am & 5pm-7pm |
| Friday | 5am-10am & 6pm-7pm |
| Saturday | 8:30am-9:30am |
| Sunday | Closed |