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    <loc>https://movo.studio/bio</loc>
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    <lastmod>2026-03-25</lastmod>
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      <image:title>CLASSES</image:title>
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      <image:title>CLASSES - STRENGTH</image:title>
      <image:caption>Strength: Build Power, Build Confidence This class is all about unlocking the strength you already have and taking it further. We’ll guide you through intentional, form focused training that builds a solid foundation, improves technique, and leaves you feeling stronger in every way. Each week we rotate through upper body, lower body, and full body workouts, giving you balanced, progressive training that challenges your muscles and mindset. Whether you’re picking up weights for the first time or looking to push past plateaus, Strength helps you discover what your body is truly capable of inside the studio and out in the world.</image:caption>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5b070a4d365f02c647c8fd73/9581981b-f65f-4b67-92ac-dc39a9c1933f/DSC_5870.jpg</image:loc>
      <image:title>CLASSES - CIRCHIIT</image:title>
      <image:caption>CircHIIT: This 50-minute class is designed to energize your body and reset your mind. We’ll start with a 10-minute dynamic warm-up that focuses on mobility and body awareness, helping you move better and feel more connected before we dive into the main workout. Then it’s time to turn up the heat with a 30-minute circuit using all kinds of fun and functional equipment likeTRX bands, plyo boxes, stairs, resistance bands, weights, and more. Each station is thoughtfully designed to challenge your strength, endurance, and coordination in a way that’s energizing and empowering. We’ll wrap up with a calming cool down to help your body recover and seal in all the good work you just did. Whether you're looking to boost your energy, build strength, or just have fun while moving your body CircHIIT has you covered. Come as you are and leave feeling stronger, more confident, and refreshed.</image:caption>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5b070a4d365f02c647c8fd73/daa6f312-9423-4c45-9910-d588ae4166b6/DSC_4667.jpg</image:loc>
      <image:title>CLASSES - YOGA + HIIT</image:title>
      <image:caption>Yoga + HIIT: Our signature class is the perfect blend of strength, sweat, and stretch. This 50 minute class is all about feeling strong, centered, and energized from the inside out. We begin with a 20 minute warm-up that fuses yoga, core work, and movement patterns pulled straight from the main workout. It’s designed to wake up your body, build mindbody connection, and get you moving with intention. From there, we shift into a 25 minute HIIT set targeting your legs, arms, and core with just the right dose of cardio to boost your heart rate and leave you feeling powerful. We close out with a feel good yoga flow to help you wind down, stretch it out, and step back into your day feeling refreshed and recharged. Whether you're craving movement that challenges you or space to reconnect with your body, Yoga + HIIT gives you both.</image:caption>
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      <image:title>CLASSES - Yoga Sculpt</image:title>
      <image:caption>Yoga Sculpt: where movement meets music and fun meets function. This isn’t just a workout, it’s a full-on movement party. Set to high-energy beats, this class blends the flow of vinyasa yoga with the power of strength training, core work, and heart-pumping cardio. We keep the moves simple, intentional, and rhythmic so you can stay in the groove while challenging your body from head to toe. Think yoga-inspired strength, energizing intervals, and feel good movement that keeps you coming back for more. Whether you’re here to sweat, flow, or just have fun while moving your body, Yoga Sculpt delivers.</image:caption>
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      <image:title>CLASSES - Mat Pilates</image:title>
      <image:caption>Mat Pilates: the newbie on the roster. Since 2020 we’ve had a mat pilates x barre combo, but in 2025 we brought on a solo mat pilates class, and it has become the perfect compliment to our other class offerings. A blend of classical and modern mat pilates this class is all about deep core connection, controlled movement, and building strength, stability, and mobility that supports you in everyday life. On the mat, we’ll focus on form, breath, and alignment as we move through low-impact exercises that challenge your core, improve posture, and strengthen your entire body. Expect a mix of classic Pilates movements with modern variations to keep things fresh, functional, and effective. Perfect for all levels, this class is especially supportive for anyone looking to improve core strength, reduce joint stress, and enhance body awareness. Leave feeling longer, stronger, and more connected to your body.</image:caption>
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      <image:title>CLASSES - POWER FLOW</image:title>
      <image:caption>Power Flow: build strength, flexibility, and focus. This class is designed for those who want to challenge their body and mind while flowing through powerful, energetic sequences. Power Flow combines the fluidity of vinyasa with strength building poses to create a dynamic practice that boosts endurance, enhances flexibility, and tones your muscles. We move through a series of fast-paced flows that increase strength, improve balance, and ignite your inner energy. With each breath and movement, you’ll build both physical strength and mental clarity pushing your limits while staying grounded in your breath. Perfect for those looking to elevate their practice, deepen their focus, and get a great workout while still honoring the flow of yoga. Whether you're looking to break a sweat or find your inner power, Power Flow will leave you feeling strong, centered, and revitalized.</image:caption>
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      <image:title>CLASSES - SLOW FLOW</image:title>
      <image:caption>Slow Flow: find your flow at your own pace. This class is all about slowing down, breathing deeply, and moving with intention. In Slow Flow, we take our time to explore each pose, allowing the body to open up and release tension without the rush. With a focus on breath, alignment, and mindfulness, you’ll move through a series of gentle, flowing poses that increase flexibility, build strength, and calm the mind. It’s the perfect way to unwind, recharge, and reconnect with yourself after a busy day. Whether you're new to yoga or looking for a restorative practice, Slow Flow provides a peaceful space to ground your body, calm your mind, and leave feeling centered and refreshed.</image:caption>
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      <image:title>CLASSES - YIN YOGA</image:title>
      <image:caption>Yin yoga is designed to bring equilibrium to your body by working the deep connective tissues. Think ligaments, joints, bones, the deep fascia networks of the body and the meridians.   This is a slow, thoughtful and meditative practice, and the perfect way to release from our other classes.</image:caption>
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      <image:title>CLASSES - Make it stand out</image:title>
      <image:caption>Whatever it is, the way you tell your story online can make all the difference.</image:caption>
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  </url>
  <url>
    <loc>https://movo.studio/events</loc>
    <changefreq>daily</changefreq>
    <priority>0.75</priority>
    <lastmod>2026-03-25</lastmod>
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      <image:title>EVENTS - $10 Thursday</image:title>
      <image:caption>Join us for 1/2 off drop-ins on the 3rd Thursday of each month. *these drop-ins will expire 24 hours from purchase</image:caption>
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  <url>
    <loc>https://movo.studio/gallery</loc>
    <changefreq>daily</changefreq>
    <priority>0.75</priority>
    <lastmod>2026-03-25</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/5b070a4d365f02c647c8fd73/af7fcb85-7e4f-42a4-aef7-dbb4443beb57/DSC_6653.jpg</image:loc>
      <image:title>TEAM - Jessica Rossing</image:title>
      <image:caption>Meet Jessica Rossing, Founder of Movo Studio. She's been teaching group fitness classes, personal training, and coaching since 2007. She's a 7x Team USA triathlete and legacy lululemon ambassador. She studied exercise science, and has certifications in… Group fitness instructor, Personal Trainer, Core Strength specialist, HIIT, Yoga Flow, Comprehensive Pilates trained, Barre and is currently working on her nutritionist and pre-post natal certifications.</image:caption>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5b070a4d365f02c647c8fd73/388ec5f6-7d5c-4e28-a14a-2a8e8e726439/DSC_6543.jpg</image:loc>
      <image:title>TEAM - Jade Vespa</image:title>
      <image:caption>I embarked on my coaching journey during high school, where I coached elementary-aged children in a dynamic summer swimming program. This experience ignited a profound desire within me to empower individuals in reaching their goals. Fast forward to 2016, when I undertook the CrossFit Certification Course, achieving my Level 1 coaching certification. Since then, I have been dedicated to guiding and motivating gym members and clients both in-person and online, ensuring their success and growth. Motto- I have a few mottos that help me in multiple areas of my life, but the one I use the most is: How you do anything is How you do Everything. It reminds me to be my best self in all situations, no matter how mundane they can be.</image:caption>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5b070a4d365f02c647c8fd73/5688ed9c-28b6-4d15-90fa-e11082d6ab8b/DSC_6595.jpg</image:loc>
      <image:title>TEAM - Averi Dunbar</image:title>
      <image:caption>Certifications: NETA Group Fitness Instructor Experience: Throughout my whole life I have been passionate about fitness and wellness. Whether it was growing up playing sports, or branching out into new workout and fitness styles. I started teaching at the University of Minnesota Duluth as a fitness instructor and am always looking to grow and share my passion! Motto: Live each day to the fullest!</image:caption>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5b070a4d365f02c647c8fd73/1554227396383-SDKYCLUEETOCXLFJY1ET/Jean+Larson</image:loc>
      <image:title>TEAM - Jean Larson</image:title>
      <image:caption>Jean is a genuine human being that keeps it reals and knows how to challenge you in all the right ways. With 7 years of experience, a yoga sculpt and RYT 200 hour certification she brings a 5 star experience to each class. Imagine a beautiful mix of intensity and softness all in one, and playlists that always get you grooving to the beat.</image:caption>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5b070a4d365f02c647c8fd73/7c4502e8-125d-4f0e-939c-5b8da8151b7d/DSC_6558.jpg</image:loc>
      <image:title>TEAM - Julie Reighard</image:title>
    </image:image>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5b070a4d365f02c647c8fd73/ed2cc863-02e1-4889-9f71-c0b7d3923669/DSC_6495.jpg</image:loc>
      <image:title>TEAM - Miriam Hanson</image:title>
      <image:caption>Miriam is so knowledgeable in her practice with years of experience and education. Miriam Hanson believes yoga is for Every Body. Her flow classes combine her style of sequence, stretch, strength and always a little bit of humor! Come take Miriam’s Yin to re-set, and recover body, mind, emotions and spirit. Miriam received her 200hr Vinyasa Certification in Honduras in 2011 after practicing for 11 years. She is Level 2 Yin certified. In her 20 years of practice she has branched to include certifications in Advanced Adaptive Teacher Training, Trauma Conscious, PTSD and The Adventures of Super Stretch Kids’ Yoga. Miriam got her first teaching gig in Duluth with Jess Rossing in January of 2014 and is eternally grateful for her years of leadership and mentorship. Miriam really resonates with Jess’s vision of functional fitness for everybody!</image:caption>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5b070a4d365f02c647c8fd73/83361622-de02-472e-8232-b4b8c2e7b75a/DSC_5093.jpg</image:loc>
      <image:title>TEAM - Kate Horvath</image:title>
      <image:caption>Kate brings 20+ years of yoga and fitness experience to her classes. A professional actor, singer, director, and educator, she now counsels executives on career strategy for a boutique firm in Duluth, MN. Kate’s enthusiasm for mindfullness, health, and wellness ranges from studying kettlebells with a former KGB trainee in NYC to Keening, the vocal art, and practice, of mourning the dead. She has studied yoga around the world and once “whirled with dervishes.” Kate teaches with energy and athleticism. She is also passionate about the benefits of a Yin Yoga Practice for all movers and shakers. You can expect an encouraging and inclusive class, creating a connected practice at every experience level. She is also an avid runner, community builder, and bonafide Shakespeare nerd.</image:caption>
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      <image:title>TEAM - Lily Alvarez</image:title>
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    <lastmod>2020-04-09</lastmod>
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      <image:title>BLOG</image:title>
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    <lastmod>2020-04-09</lastmod>
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    <lastmod>2020-04-09</lastmod>
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    <lastmod>2020-04-09</lastmod>
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    <lastmod>2020-04-09</lastmod>
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    <lastmod>2020-04-09</lastmod>
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    <lastmod>2020-04-09</lastmod>
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    <lastmod>2020-04-09</lastmod>
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    <lastmod>2020-04-03</lastmod>
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    <loc>https://movo.studio/moveandbemoved/2020/3/18/hiit-thursday-31920</loc>
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    <lastmod>2020-03-19</lastmod>
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    <loc>https://movo.studio/moveandbemoved/2020/3/17/yoga-hiit-workout-wednesday-31820</loc>
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    <lastmod>2020-03-26</lastmod>
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    <loc>https://movo.studio/moveandbemoved/2020/3/17/hiit-workout-tuesday-31720</loc>
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    <priority>0.5</priority>
    <lastmod>2020-03-29</lastmod>
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    <loc>https://movo.studio/moveandbemoved/category/workouts</loc>
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    <loc>https://movo.studio/moveandbemoved/tag/yoga+%2B+HIIT</loc>
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    <loc>https://movo.studio/location</loc>
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    <lastmod>2020-04-23</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/5b070a4d365f02c647c8fd73/1587653010507-LFV6KNSZMWGIOX0QBIBE/Front+Of+Studio</image:loc>
      <image:title>LOCATION</image:title>
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    <loc>https://movo.studio/about</loc>
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    <lastmod>2023-07-09</lastmod>
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      <image:title>ABOUT</image:title>
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    <loc>https://movo.studio/safety</loc>
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    <lastmod>2025-08-29</lastmod>
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      <image:title>SAFETY</image:title>
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    <image:image>
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      <image:title>SAFETY - Check-in</image:title>
      <image:caption>- Studio doors will open 15 minutes prior to class. - Please arrive on time. We will be locking the doors once class starts.</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/5b070a4d365f02c647c8fd73/7e82b6e9-3b9d-403f-ac65-482376a732c2/DSC_5378.jpg</image:loc>
      <image:title>SAFETY - The Workout</image:title>
      <image:caption>- Class sizes are 20-25 people depending on the style of class. Want to join us in the comfort of your space, we have a few virtual options for some of our classes. - Mat Pilates, Yoga + HIIT, Yoga Sculpt, Slow Flow, Power Flow, and Yin Yoga classes will be designed to stay on your mat, with no sharing of equipment. We highly recommend bringing your own mat, as we only have a few rental mats. These classes are limited to 25 - For our CircHIIT and Strength classes be prepared to wear indoor shoes (please no street shoes), have your water bottle, and towel. These classes are limited to 20 people</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/5b070a4d365f02c647c8fd73/1601317977873-SKR915CGQTLVHKHSSMSW/studiodecor.JPG</image:loc>
      <image:title>SAFETY - Our Space</image:title>
      <image:caption>- Please honor everyone’s space. - Showers and towels are available for use. There is no charge to use towels and or showers. - The state of MN requires all commercial spaces to upgrade to MERV-13 air filters. We have replaced all of our HVAC filters with MERV-15 filters to ensure an even better air quality. - We’ve also bought two Molekule Air filters for the studio, and one more is on the way. These air filters have UV lights and PECO nano-technology which is able to destroy pollutants, viruses, mold, and bacteria that are 1000 times smaller than the standard filters must meet to qualify as HEPA. - After each class we vacuum, mop, sanitize all equipment and all surfaces.</image:caption>
    </image:image>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/5b070a4d365f02c647c8fd73/fbc8c561-e72a-492f-902e-d33a1e81aa0b/DSC_5721.jpg</image:loc>
      <image:title>SAFETY - How you can help us</image:title>
      <image:caption>- Please arrive on time. We will be locking the studio doors right before class starts. - Sign up for classes in advance. Cut off time to register for in-studio classes will be 20 minutes prior. - Honor everyone’s space.</image:caption>
    </image:image>
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    <loc>https://movo.studio/shop</loc>
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    <priority>0.75</priority>
    <lastmod>2025-07-27</lastmod>
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  <url>
    <loc>https://movo.studio/login</loc>
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    <lastmod>2025-12-11</lastmod>
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  <url>
    <loc>https://movo.studio/register</loc>
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    <lastmod>2025-12-11</lastmod>
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    <lastmod>2025-12-11</lastmod>
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    <lastmod>2025-11-20</lastmod>
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    <lastmod>2023-03-30</lastmod>
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      <image:title>Store - Women’s heavyweight boxy tee</image:title>
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      <image:title>Store - Pink Movo Cropped Tee</image:title>
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    <loc>https://movo.studio/store/womens-heavyweight-boxy-tee-1</loc>
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      <image:title>Store - Women’s heavyweight boxy tee</image:title>
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      <image:title>Store - Women’s heavyweight boxy tee</image:title>
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      <image:title>Store - Women’s heavyweight boxy tee</image:title>
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    <image:image>
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      <image:title>Store - Women’s heavyweight boxy tee</image:title>
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    <lastmod>2024-05-18</lastmod>
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      <image:title>Store - Embroidered socks</image:title>
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      <image:title>Store - Embroidered socks</image:title>
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    <image:image>
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      <image:title>Store - Embroidered socks</image:title>
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