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📍SKY on 3rd, Santa Rosa

For the women who miss their clubbing days...

but not dancing in heels, going home at 5 AM and the hangovers

Throw Down® is for women who miss how dancing used to make them feel. A high-cardio dance class that feels like a party, not a workout. It features choreographed routines with emphasis to hip hop throwbacks and today's top hits. No experience needed.

This is for you if you...

hate the gym but wants a fun way to be active
wants to dance again but you have a 9 PM bedtime
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Join now and be a pioneer member

Start now

We break down the routines

Dance like it's 2003 again

Leave feeling confident

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Throw Down® 101: a class for beginners, anyone starting to dance again, or current students who want more break down. We slow everything down and break each routine step by step before we go full-out.

Throw Down®: a full high-cardio class of choreographed routines with emphasis on hip hop throwbacks and today's bangers. We only break down the newest routine, then move through a cardio-packed playlist.

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We're just kicking off at this new location, so here's the plan for your first few weeks: October 24 to November 7 will run more Throw Down® 101 classes so new students have more chances to ease in.

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COURSE OVERVIEW

6 simple lessons to follow

1. Setting realistic health and fitness goals

This lesson will teach you how to set goals that are tailored to your specific needs and abilities.

2. Nutrition that supports your fitness journey

This lesson will cover the basics of nutrition, including the importance of macronutrients, and micronutrients.

3. Workout plan to build strength and endurance

How to create a workout plan that includes the right balance of cardiovascular exercise and strength training.

4. Cross-training and variety in your fitness routine

Explore the benefits of cross-training, which involves mixing up your workouts to target different muscles.

5. Common obstacles and staying motivated

This lesson will offer practical strategies for overcoming these obstacles and staying focused on your goals.

6. Routine that fits into your busy lifestyle

This lesson will provide tips and strategies for building a sustainable fitness routine that fits into your life.

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COURSE OVERVIEW

Why choose me?