This course is your introduction to Unconventional Fitness & Flow and how this community works. You’ll learn what we’re about, how to participate, how leveling up works, and what to do first so you can unlock classes and start moving right away. Complete the pages in order, make your intro post, and you’ll be on your way.

The fundamentals of the Steel Mace Flow practice. 1. What is a steel mace? 2. Where to get one? 3. The foundational grip. 4. The foundational steps. 5. The foundational moves. 6. The master class flows.

Get into the basics of rope flow. Start that spinal engine!

This is a recording for the week 1 class. This is for my regular group and assumes you know the basics. But anyone can feel free to follow along and I'll be going over basics soon in a real course.

This is our second main flow of the year!

A new drill each week.