flex and flow

Play. Sweat. Community.

Upcoming Events

  1. HIIT & Flow Instructor Training

    September 23 - September 30

New Student Special

10 classes for $10


Weekly Updates: Our time is NOW.

by Nicci Randall in Events, Thoughts, Yoga

March 20 – March 26 We’re flying through March with all the fun classes and events at Flex & Flow! This week was sweaty to the max – from running to bootcamp to all the core in our classes – the studio was steamy all week long thanks to all of your hard work! As we head on into the new month and new season, we’re feeling that itch to try new things, challenge ourselves, and learn everything we can along the way. And what better time than the present? Keep reading to see what we’ve been up to and what’s to…

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HIIT & Flow: Quick + Sweaty!

by Nicci Randall in HIIT & Flow, Videos, Workout

Build heat and burn the muscles in just two minutes with this HIIT & Flow cardio, core, and twists workout. Have more time? Repeat the sequence five times to get that extra sweaty, strength-training workout!

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HIIT & Flow: All the core!

by Nicci Randall in HIIT & Flow, Workout

There’s no better feeling than giving it your all in a workout! HIIT & Flow is the challenge you want and need to get that full-body, muscle burning, sweat session happening. Let’s do this!

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HIIT & Flow Workout: Twist It Out!

by Nicci Randall in HIIT & Flow, Workout

Sweat, flow, strengthen and release with this HIIT & Flow sequence that incorporates all the detoxifying twists. Your core and legs with be burning, but stay with it. Say to yourself – I can and I will! Nothing can stop you from getting after it!

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Empower Sonoma Retreat

by Nicci Randall in Retreats, Videos

In March of 2017, we hosted our first ever Flex & Flow retreat in Sonoma, CA! Yoga, HIIT & Flow, trail running, hiking, swimming, and sipping on wine were many of the activities we relished in over the weekend. More importantly, we had the chance to sweat, connect, and have a blast with an amazing group of women leaving us all feeling empowered and motivated by the end of the weekend. Check out the video to catch the highlights of our experience!

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