flex and flow

Play. Sweat. Community.

Upcoming Events

  1. YogaFest PDX

    June 24
  2. HIIT & Flow Instructor Training

    September 23 - September 30

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Community, defined.

by Nicci Randall in Weekly Updates

April 10 – April 16 Every week at Flex & Flow, we are reminded of how amazing this community really is. You all have made Flex & Flow your home, not only to sweat and flow in but to support your neighbors through their ups and downs so we may all grow and find what we need on (and off) the mat. We so appreciate your presence and the positivity you bring into the studio every single day. This week was SWEATY and filled with the best yoga dates! Thank YOU all for another amazing week at Flex & Flow! Keep scrolling to see this week’s happenings and…

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Meet Dr Kate & Weekend Community Acupuncture Announcement

by Kate Sydney in Announcements, Health, Weekly Updates

Hello Flex and Flow Family! It’s Dr. Kate. I’m our community’s Naturopathic Doctor and Acupuncturist!  You’ve likely gotten super sweaty next me at one of the many classes you’ve attended over the last few months. I wanted to more formally introduce myself and my services to our blog readers, so you know what’s available to you with your membership to the studio. First I’d like to tell you about my education and the modalities that I use when I practice medicine. As a Naturopathic Physician, I have been trained to operate as a primary care provider. I completed both a four-year…

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Weekly Updates: February 7 – February 13

by Nicci Randall in Announcements, Weekly Updates

Hey sweaty friends, What a jam-packed, sweaty, and fun week it’s been! This week, we got on the mat rain or shine, ran all the miles, twisted like there was no tomorrow, and learned to fly with friends. We love sharing this yoga practice with you, and it is such an honor to be able to witness you all challenge and push yourselves to places you didn’t know you could go. Cheers to another empowering week at Flex & Flow! And don’t forget: For the LOVE of yoga today (2.14), all classes are $5 drop-in, and Flex & Flow members can…

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Weekly Updates: January 31 – February 6

by Nicci Randall in Announcements, Fitness, Weekly Updates

Hi sweaty friends!  It’s time for weekly updates and we’ve got a lot to tell you about. Thanks to all of you, this week at Flex & Flow was so sweaty and fun! Y’all got on the mat morning, noon and night to breathe, flow and even fly with us. From finishing the #IAmEmpowered 30 day challenge so strong to opening hearts, hips, and hamstrings, we definitely entered the new month with a sweaty bang! Check out what’s been going on – Y’all absolutely rocked Flex & Flow’s best yoga challenge to date! The #IAmEmpowered challenge has us feeling super strong and motivated…

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Weekly Updates: January 24 – January 30!

by Nicci Randall in Fitness, Weekly Updates, Workshops, Yoga

What a week, tribe! Your energy, determination, and sweat were REAL this week. From flowing on the yoga mat to running downtown to celebrating our birthday – y’all were there (some in-spirit) working, running, savasana-ing, and celebrating so hard. Thank you for an amazing week of sweat and fun! Check out what’s been going on – Today is the last day of the #IAmEmpowered 30 day challenge. We loved seeing your motivation to get on the mat and get as many stickers on the challenge board as possible. The sweat doesn’t have to stop at the end of the challenge – stay empowered to get…

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