flex and flow

Play. Sweat. Community.

Upcoming Events

  1. October Sweat30

    October 1 - October 31
  2. Slow Flow & Reiki with Alissa

    November 3 @ 4:30 pm - 6:30 pm

New Student Special

10 classes for $10

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October Sweat30!

by Nicci Randall in Fitness

Fall is here! While we love any excuse to curl up in snuggly layers and binge on Netflix, we know it’s so important to stay active as the temps drop. Are you ready to FALL in to sweat with us? While we don’t want you to actually fall into a puddle of sweat or anything, we hope we can motivate each other to keep moving and grooving, and sweating even as the weather and leaves start to turn. There’s no time like the present to kickstart some new fitness routines that will take us through the winter and keep us…

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Teacher Spotlight: Vanessa Lange!

by Liz in Fitness, HIIT & Flow, Instructor updates, Teacher Feature, Teacher Spotlight

Have you gotten on the mat (or some gliders) with Vanessa? She kicks butt with a sweet, sweet smile on her face. You don’t even realize it until it’s already happened, especially when she says “bum” in the most adorable way. Whether you’re flowing it out or HIIT’ing it up, class with Vanessa is a MUST! Let’s get to know Vanessa a little bit more. Yoga with Vanessa I practiced yoga intermittently at the gym while I was studying in Australia, but for some reason never really enjoyed it. When I moved back to Singapore, I followed a friend to…

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Weekly Updates: Rise, Sweat, Repeat

by Nicci Randall in Fitness

August 21 – September 3 Short weeks mean even more time for sweaty fun. Y’all took advantage of the holiday weekend to get your fill of yoga. Every day, you came to sweat, challenge yourself, and reset as we shift into fall. Thank YOU for making time to get what you need on the mat and being a part of this sweat-loving community. Keep on scrolling to check out what’s happening and the fun to come! Hip, hip, hooray for holidays! The theme of the week was centered around hips – hip-openers, glute-strengthening, and arm balances that involved using those hips!…

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Let me tell you about the HIIT & Flow tribe (and TEACHER TRAINING!)

by Nicci Randall in Fitness

If you’ve taken our HIIT & Flow class before, then you know… heart pumping, muscle shaking, sweat dripping, music blasting fun is what we’re all about! And now, you have the chance to not only deepen your practice but to join our sweaty tribe of HIIT & Flow instructors. All about that HIIT & Flow HIIT & Flow is our signature workout that combines the poses of yoga with the moves of high-intensity interval training (HIIT) for a full-body workout that increases mobility, flexibility, strength, and endurance. Whether you’re brand to new to fitness, looking to get into better shape, or ready to take your workouts to a new level, HIIT & Flow is for everybody and is tailored to…

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We’re Vibing YOU!

by Nicci Randall in Fitness

August 14 – August 20 We’re vibing all of you so hard right now. While your legs might not be vibing us (#sorrynotsorry for all those squats), we know by your energy, laughter, and hard work that you’re vibes are vibing with our vibes. And that’s pretty magical. The vibe of the studio this past week was pure joy. And we hope you felt it too! If your vibe is, I can’t feel my legs… We hear you. We feel you. We see you. The squats (pistol, low chairs, and ahem, squat circles thanks to Nic and Liz) were rampant this week. And you…

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