All Flex & Flow classes come with a side of our special sauce, also known as the Three C’s: Conditioning, Cardio & Community! For full class descriptions, read below.

Flow ‘N Roll: Myofascial Release with Liz

Sunday, March 26, 7-8:15pm

We’ll be finding our end-of-weekend bliss in a whole new way this Sunday night! Ever heard of “myofasical release?” Our muscles are encased in a layer of fascia. As we move, the fascia rubs together and can get “stuck.” The only thing to break it up is through friction, like deep tissue massage or body rolling.

At 7pm, Liz will be guiding us through a body rolling class. We’ll get some gentle flow on to get warm and get the body moving between sensations, and we’ll be rolling around on tennis balls a whole lot! It’s a great way to find deep-tissue release in some high sensation, hard-to-access areas. It’s gonna be juicy!

This class is $35 (20% off for all members with the unlimited monthly auto renewal pass). Sign up HERE.

Flex & Flow Upside Down

Strength training, Yoga

Join us for a perfect fusion of breath, movement, energy and flight. Upside Down classes will help you explore the world from upside down and inside out with intelligent sequencing designed to build awareness to help you fly, balance, and maybe even levitate. Like all of our classes, this class is open to all levels but we strongly encourage Upside Down students to have a strong yoga foundation.

Flex & Flow Power Hour

Strength training, Yoga

Join us as we breathe, sweat, stretch, restore, and mobilize our bodies for increased athletic performance. Each Flex & Flow Power Hour class focuses on opening areas that get stiff from a regular fitness routine, such as: shoulders, hips, quads, hamstrings, and more. This class is taught in the Vinyasa style of yoga, linking poses fluidly with breath and upbeat music to keep you engaged. It will help increase your flexibility, balance, focus, breath capacity, and strength so you can perform better, experience less soreness, and reduce your risk of injury. Each class features intelligent sequencing, stable positions, good music, humor, and occasionally, a good story, a hot cup of coffee, or an upside down view of the world (if you want it that way). These classes are open to all experience levels.

flex and flow yoga portland

Flex & Flow Bootcamp

Strength training

We believe that everyone is an athlete, so we’ve designed our Flex & Flow bootcamp classes to help you unleash your full potential. Our classes are a perfect blend of conditioning, cardio, and community that focus on having fun while getting your sweat on. In our bootcamp classes, we encourage each other to find and ignite our inner athletes and work together to get great results. Our instructors are the best in the business and will modify and adjust workouts depending on fitness level and ability. Our bootcamp classes are either performed indoors or outdoors and are focused around bodyweight movements but can also involve light weights and resistance bands. And let’s not forget about the cardio intervals! These classes are open to all experience levels.

Flex & Flow HIIT Yoga

Strength training, Yoga

Who says you can’t have it all in one workout? With Flex and Flow HIIT Yoga, you get cardio, strength training, balance work, and increased flexibility. Combining the heart-pumping benefits of high intensity interval training with the strength, flexibility, and core-firming attributes of yoga, we give you a total body workout in just under an hour. Our signature class includes 25-30 minutes of interval cardiovascular workouts (often performed with gliding discs!) and 25-30 minutes of a high-energy yoga flow designed to build strength, flexibility and muscle tone.

With Flex and Flow Yoga, we believe in creating natural heat for the body by doing interval movements that aim to get our hearts pumping and sweat flowing! Our instructors are the best in the business and will personalize each class with heart thumping playlists, motivation, encouragement, and support. They will work with you to get you to perform your best – and help you do things you never thought possible. Come try a class and see for yourself . This class is open to all experience levels.