Level 2 to 3 · 55 minutes · max 6 people
Deep Form
Comfortable Flow students. Six reformers only, so ask us if unsure.
Deep Form is our answer to “but is it a workout?” Expect five-second lowers, heavy spring settings, and holds that find muscles you forgot you had. It is deliberately capped at six so the teacher can watch every rep of every person. There is no music and almost no talking. There is, however, a lot of shaking.
Inside the class
How the 55 minutes go
-
Minutes 0 to 10
Tempo is set
Slow footwork on heavier springs. Five counts down, one count up, from the first rep.
-
Minutes 10 to 40
Strength blocks
Single-leg work, long holds, and controlled lowers, progressed week to week like a proper strength block.
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Minutes 40 to 55
Fewer, harder reps, then quiet
A short final block, a long stretch, and a minute of stillness.
What to expect
The work, plainly
- Eccentric tempo work: five counts down, one count up
- Heavier spring loads with deliberate progressions week to week
- Long holds and single-side sequences
- Silence, mostly. You'll understand by minute ten
Good for
- Strong Flow regulars wanting load
- Athletes cross-training for strength control
- Anyone who finds fast classes chaotic
Before your first one
- Come after about 20 Flow classes, or ask any teacher if you're ready.
- There's no music. That's on purpose.
- Heavier springs ask more of your joints. If you have an injury, check with your doctor or physio first and tell your teacher before class.
Pregnant, recently postpartum, or working around an injury or surgery? Please check with your doctor, midwife, or physiotherapist before you book, and tell your teacher before class. We teach movement; we don't diagnose or treat.
Who teaches it
3 teachers, one standard
Mara Ellison
Founder and lead teacher Classical reformer work, eccentric strength, teacher mentoring Meet Mara
Jonah Reyes
Instructor, strength and rehab bridge Deep Form programming, return from physio, tempo strength Meet Jonah
Tomas Herrera
Instructor Evening Flow, athletes' control work, transitions Meet TomasOn the timetable
When Deep Form is on
Monday
- 9:15 a.m. with Mara
- 7:30 p.m. with Tomas
Tuesday
- 8:00 a.m. with Jonah
- 7:30 p.m. with Jonah
Wednesday
- 9:15 a.m. with Mara
- 6:30 p.m. with Tomas
Thursday
- 12:15 p.m. with Jonah
Friday
- 9:15 a.m. with Tomas
- 5:30 p.m. with Jonah
Saturday
- 10:30 a.m. with Mara
Same template every week, bookable 7 days ahead (14 for members). Plans change. Release your spot up to 12 hours before class and the credit returns to your account automatically. Later than that, the class is used. No-shows are treated the same way, never with an extra fee.
What it costs
Prices, with the terms beside them
All prices in Canadian dollars. HST added at checkout. Memberships from $148 a month also cover this class.
All prices and memberships- Drop-in One class, paid when you book
- $42
- 5-class pack $39 a class · use within 3 months
- $195
- 10-class pack $37 a class · use within 6 months
- $370
- 20-class pack $35 a class · use within 12 months
- $700
Asked about Deep Form
Why only six reformers?
So the teacher can watch every rep of every person. Heavy springs and a slow tempo need closer eyes.
Is Deep Form part of the intro offer?
No. It's bookable once you've built some Flow experience, at the regular drop-in, pack, or membership rate.
More questions? Read the full FAQ.
Other classes
Ready for heavier springs? Ask first.
Not sure you're ready for Deep Form? Ask any teacher after Flow, or write to us. We'd rather you wait a month than rush it.