flex and flow

Play. Sweat. Community.

Upcoming Events

  1. SWEAT 30

    March 1 @ 6:30 am - March 31 @ 4:00 pm
  2. Flex & Flow Run Club: March 2019

    March 2 @ 7:00 am - March 30 @ 9:00 am

New Student Special

10 classes for $10


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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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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HIIT & Flow: Cardio, Core, and Extension

by Nicci Randall in HIIT & Flow, Videos, Workout

Get your heart pumping and muscles working with this quick 5-minute HIIT & Flow workout focusing on core and extension poses. Of course, like all of our HIIT & Flow workouts, you’ll work all the muscles in the body. Have more than 5 minutes? Try this sequence 3-4 times for a 20-minute workout that will leave you dripping in sweat and feeling so strong. And remember, YOU GOT THIS!

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Floating with Ian LeMasters

by Nicci Randall in Inversion prep, Pose breakdowns, Videos, Workout

At Ian’s recent Float Workshop at Flex & Flow, we developed deep lower core awareness to build towards floating from Downward-Facing Dog to a forward fold at the top of the mat. Check out how Ian assists Quinn in her float. She’ll be floating by herself in no time!

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