flex and flow

Play. Sweat. Community.

Upcoming Events

  1. HIIT & Flow Instructor Training

    September 23 - September 30

New Student Special

10 classes for $10

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Weekly Updates 5/22 – 5/29: You are family.

by Nicci Randall in Fitness

This community is our family. We share space, support one another, and hold up to our responsibilities of being honest and positive. And there really is nothing more bonding that getting so sweaty together, is there? Thank YOU for being part of our sweaty family – we couldn’t do it without you! So many sweaty things are happening – keep scrolling to find out. Make your practice your own and your home. This week was all about the shoulder strengthening, back-bending, and core work (duh). Throw some puppy-love into the mix and it’s a true day at Flex & Flow….

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You can go your own way✌

by Nicci Randall in Fitness

May 8 – May 14 Life is the sum of all the choices we make and actions we take, big and small; our yoga practice is no different. Every class involves small steps to build to a peak pose or theme and our overall practice is a constant progression. Just remember, it’s okay to go your own way, whatever direction that may be. Some days we feel like everything is clicking and other days, we feel like we’ve taken two steps back.  No two bodies, minds, journeys are alike – just keep doing you, on and off the mat. So many…

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Weekly Updates: The sweaty party NEVER ends.

by Nicci Randall in Fitness

March 6 – March 12 Every time we end another week at Flex & Flow, we cherish all the sweaty fun that was had and open our arms to a new week of sweaty yoga and hugs. We’ve come to think of this community and space as one big sweaty party that never ends, and we’re more than okay with that. Keep reading for last week’s happenings and the great things to come! Sweat + Smiles There’s nothing like a post-yoga photo shoot to celebrate a great class with wonderful yogis! These yogis celebrated Alissa’s Vinyasa class with all the tree…

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Community speaks louder than words.

by Nicci Randall in Fitness

Weekly Updates: February 27 – March 5 Nothing says a great week at Flex & Flow better than all the sweat, smiles, and fun with our favorite community of yogis. This week was all about sweaty flows (always), getting out on the trails, and bringing out your best, sweaty self. Community + Sweat From hip-openers to core work, to all the pushups, y’all WORKED hard on the mat this week. Is it just us, or are your legs and shoulders cooked?This community and your love for hard work and sweat fuel our fire. Every single one of YOU brought the energy, breath, and love for…

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Weekly Updates: Yoga is a journey, not a destination.

by Nicci Randall in Fitness, Health, Run Club, Yoga

February 13 – February 19 Nothing inspires us more than watching your journey on and off the yoga mat. This week, we experienced and supported each other working hard to be present, to float, to run, and to have fun at Flex & Flow. Thanks for yet another amazing week! Mud, miles, and smiles This weekend, the Flex & Flow runners hit the trails for up to 6 muddy miles. Running through the rain and mud isn’t ideal but it’s part of the journey (especially in the PNW) and it always makes us much more grateful when the warmer days and…

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