flex and flow

Play. Sweat. Community.

Upcoming Events

There are no upcoming events at this time.

New Student Special

10 classes for $10


Let me tell you about the HIIT & Flow tribe (and TEACHER TRAINING!)

If you’ve taken our HIIT & Flow class before, then you know… heart pumping, muscle shaking, sweat dripping, music blasting fun is what we’re all about! And now, you have the chance to not only deepen your practice but to join our sweaty tribe of HIIT & Flow instructors.

All about that HIIT & Flow

HIIT & Flow is our signature workout that combines the poses of yoga with the moves of high-intensity interval training (HIIT) for a full-body workout that increases mobility, flexibility, strength, and endurance. Whether you’re brand to new to fitness, looking to get into better shape, or ready to take your workouts to a new level, HIIT & Flow is for everybody and is tailored to be accessible to every single person that walks in our doors.

Our main goal? Seeing you put in the effort and do your best so you leave feeling stronger and ready to take on whatever life throws your way. Oh, and we always want you to have fun!

HIIT & Flow Teacher Training

We are so excited to be hosting our third HIIT & Flow teacher training at Flex & Flow. It’s not just about learning the HIIT & Flow moves and how to teach to a class; it’s about building stronger ties with your community in every class, supporting your students and taking them to their edge, and leaving everyone feeling worked but empowered in their practice.

Don’t want to teach? No problem. If you’re curious about adding more HIIT & Flow to your life and diving deep into this immersive training to learn the history, moves, and anatomy behind this practice, then this training is also for YOU.

Are you ready to challenge yourself? REGISTER NOW!

HIIT & Flow Teacher Training: September 23-30

Dates & times*:

  • Sunday, Sept 23 11:30-2:30pm
  • Tuesday, Sept 258-9pm
  • Thursday, Sept 278-9pm
  • Friday, Sept 287:15-9pm
  • Saturday, Sept 291-6pm
  • Sunday, Sept 3012-4pm

*You must attend all dates and times listed above as part of completing the training.


$350 early bird pricing until August 31
$400 regular pricing after August 31

The perks are unbeatable. Here’s what you get in this training:

  • A set of HIIT & Flow Gliders + the teacher training manual
  • 60 days of UNLIMITED yoga at Flex & Flow (local students only). 20% off of class passes after training and the 60-day unlimited pass is completed.
  • Swag, Swag, Swag!
  • Automatic acceptance into the HIIT & Flow Instructor Facebook group
    • Our online home to connect, ask questions, and chat all things HIIT & Flow with current teachers and trainees
  • Discount on HIIT & Flow Gliders for classes taught outside of Flex & Flow
  • Automatic acceptance into the prAna Influencer program (50% off at prAna.com and select flagship stores)
  • 20% off retail
  • 15% off future trainings, workshops, and retreats
  • 20% off massages with Massage & Yoga Portland

Have any questions?! Email us at Hi@flexandflowyoga.com!


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!

No Comments

Leave a reply