flex and flow

Play. Sweat. Community.

Upcoming Events

  1. Sweat 30 Challenge

    October 1 @ 6:00 am - October 31 @ 8:00 pm
  2. NetFlex & Flow

    October 24 @ 6:45 pm - 9:30 pm

New Student Special

10 classes for $10


HIIT & Flow: Cardio, Core, and Extension

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!


Nicci Randall

Nicci city-hopped until she landed in Portland, practicing yoga all along the way since 2007. She completed her 200 hr teacher training with YogaWorks in 2015, under Dani Ibarra and Risa Albertson. She teaches to challenge and inspire, with a well sequenced Vinyasa practice and a love for core and arm balances!

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