BYOC / Bring Your Own Club
Stronger
for life.
Functional fitness that helps you move better, build practical strength and keep doing what matters.
Let’s get you movingFind a session
01The experience
More than
a workout.
Strength has a purpose beyond training.
Carrying the shopping. Getting up from the floor. Keeping up with the people you love. BYOC brings the FLO approach into regular group training — movement you can take into everyday life.
Move with purpose.
Guided functional movement connects training to everyday life: lifting, reaching, carrying and moving with greater confidence.
Find your challenge.
Build practical strength and mobility with clubbells, kettlebells, bodyweight and other FLO tools. The focus and tools can change from session to session.
Get coached, together.
Train in a welcoming group, with attention to technique and appropriate adjustments for different capabilities. Your starting point matters.
Your starting point belongs here
No experience?
No problem.
You don’t have to know the moves before you walk in.
Coaching starts with technique. Movements can be adjusted through load, range and complexity, so there is room to learn at an appropriate pace.
That does not mean every exercise suits every person. Talk to the coach about your starting point and any relevant movement concerns.
Your first-session checklist02Make space for movement
Find your
rhythm.
A midweek reset. A Sunday start.
Choose a time to move with us.
Kallang
- Wednesday
- 7:45pm – 8:45pm
- Sunday
- 8:00am – 9:00am
Confirm the exact meeting point with the team before attending.
Changi Simei Residents' Network
- Thursday
- 7:30pm – 8:30pm
Separate credit arrangement. Regular BYOC packages and walk-in pricing do not automatically apply. Confirm details with the team.
Regular Kallang BYOC only
Keep showing up.
Choose the commitment that works for you.
10 sessions
Valid 90 days
20 sessions
Valid 180 days
Walk-in
Single session
Ask about a BYOC trial and current eligibility. An enquiry does not register a trial, issue a voucher or reserve a place.
Ask about a trial03Before you arrive
Bring yourself.
Start simply.
Dress to move
Wear comfortable training clothing and suitable footwear.
Bring water
Keep drinking water handy for your session.
Give yourself time
Arrive early enough to meet the coach and get oriented. Confirm the meeting point with the team first.
Start a conversation
Tell the coach about relevant movement concerns before training. Please discuss these directly, rather than sharing medical details in an enquiry.
Equipment arrangements vary. Ask the team what to bring and what is available before your first session.
04People make the difference
Coached.
Connected.
A community starts with people who pay attention. FLO’s founders and certified coaching team bring the method to life, one movement at a time.
Our founders
Calvin Ng
Co-Founder, FLO / Health First Fitness
Kevin Koh
Co-Founder, FLO / Health First Fitness
Calvin and Kevin bring an attention to detail shaped by their SAF Commando backgrounds. At BYOC, this means close observation of movement mechanics, awareness of the people and space around you, and adjustments to each person’s starting point. The aim is to help you develop control and confidence through attentive, adaptable coaching.
Certified coaching team
- Kelvin KwekCFFT-L2
- Sherman BehCFFT-L2
- Kit Foo HoaCFFT-L1
- Chew Xiang YuCFFT-L1
- Gina TangCFFT-L1
- Wendy KeaCFFT-L1
05A little clarity
Good
questions.
Do I need clubbell experience?
No prior clubbell experience is needed to enquire about starting. The coach can introduce the tools and guide technique. Training progresses from simpler movements as appropriate.
Do I need to bring my own equipment?
BYOC stands for Bring Your Own Club. Before your first visit, ask the team what equipment you should bring and what is available for your session. Please do not buy equipment before checking.
Do I need to be fit already?
You do not need to reach a particular fitness level before speaking with us. Coaches can discuss adjustments to load, range and complexity. Not every exercise is suitable for every person; the team can help you consider an appropriate starting point.
Does every class follow the same format?
No. Sessions involve guided functional movement, technique coaching and practical strength and mobility work, but the emphasis, tools and activities can vary. Expect coaching and a group environment, rather than one fixed sequence.
Can I try a session before choosing a package?
Ask the team about a BYOC trial, current eligibility and programme rules. An enquiry does not register a trial, issue a voucher or reserve a place.
Can I use a regular package at Changi Simei?
The Changi Simei Residents’ Network satellite session has a different credit arrangement. Regular Kallang BYOC packages and walk-in pricing should not be assumed to apply. Ask the team for the satellite arrangement before attending.
Your next chapter starts with a conversation
More life.
One first step.
Tell us where you’re starting.
We’ll help you explore what comes next.