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!

Read more…

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!

Read more…