It's time to THROW DOWN® at GNO!

THROW DOWN® classes by Fly Dance Fitness are now on the schedule at GNO Fitness. We're having a blast introducing this new format to our members and all of the newcomers who have been asking for THROW DOWN in Omaha! Here are answers to the most common questions we've been asked about our new classes.

Can I try a class to see if it's for me?

YES! Go to our FAQs page and click the link provided there to claim your pass and pick a time to join us in studio.

What days/times are THROW DOWN® classes?

THROW DOWN is on the schedule every week on

Wednesdays at 6:30pm. In addition to Wednesdays,

there will be a 2nd class each week that will float

days as we try to figure out the best place for

a permanent spot. Until we settle on a second or third class per week, always check the list of dates we advertise at the beginning of each month. Got

a suggestion for days or times? Message us!

When I decide I love GNO Classes, what are my purchase options?

All THROW DOWN classes will be 55 minutes in length. Your options include:

1) Single Class pass for $18

This pass can be purchased any time but expires 2 months from purchase date.

2) 5 class pass for $68

This pass expires 2 months after the first class used and makes classes $13.60 each.

3) GNO Membership for $78 a month on auto-renew, makes all 20 THROW DOWN classes in a month just $3.90 each, PLUS you'll get unlimited access to all of the other great

formats we have at GNO Fitness. Full memberships also qualify for reward dollars

towards their membership costs.

( * May 7 - 15, 2025 our sale price of $200 for 3 months is available. Visit our special events page.)

Visit our membership page for more details and to purchase. Message or call us with any questions.

Are THROW DOWN classes hard to do? Do I need dance experience?

Everyone can THROW DOWN and there's no experience necessary. Each song only has a small number of 8 counts that are repeated just like a line dance. The movements will remind you of being on the dance floor with your friends at the club or other party.

What is THROW DOWN 101?

This class is a learning format class that teaches each song's choreography before putting to music. Right now at GNO, we are doing a lot of 101 because it's all new to us too! Now is a great time to get started with us.

Is there a required age to attend classes?

Yes, all participants must be age 19 or over to attend all THROW DOWN, SHiNE, UPLIFT, and Stretch classes. There is no maximum age! We have members in their 20s, 30s, 40s, 50s, and 60s.

What type of music is used for THROW DOWN classes?

Participants should expect hip hop as the majority of the playlist, and should be aware that not all songs have clean versions due to streaming availability. Explicit words and explicit meanings are common in some classes.

Can I see an example of THROW DOWN choreography?

Yes, the best place to look is at FLY Dance Fitness social media.

Starting THROW DOWN classes at GNO has been a great adventure. For me, I was unsure as to whether I would be able to adapt to this format -- and now, I can't stop learning choreo because it's so much fun. Every class that I have taught so far has brought joy, and it is so fun to see how each person adapts to this type of dance and music to make it something of their own. THROW DOWN choreo leaves room to really find your own groove and make the moves work for you! I can't wait to see you in studio, so let me know how I can get you to a class soon 😊