flex and flow

Play. Sweat. Community.

Upcoming Events

  1. HIIT & Flow Instructor Training

    September 23 - September 30

New Student Special

10 classes for $10

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The sweat has just begun…

May 30 – June 4

Happy sweaty June, friends! We’re almost one week into the Sweat30 challenge and you all are rocking it. You’ve filled up two whole boards with your names and the stickers are flying, which means so many of you are challenging yourselves, body and mind, to get on the mat as much as you can. We can’t wait to see how all the effort pays off later this month. Stay strong and stay sweaty, y’all!

So many chances to get sweaty at Flex & Flow – keep scrolling to find out.

A sweaty kickoff.We can’t think of a better way to start a month of sweat than, well, All. The. Sweat. We got a hefty dose of squats, push-ups, and burpees at this weekend’s Saturday Sweat thanks to Robyn and her slightly evil workout plan.

But no matter how evil Robyn was feeling, y’all crushed the workout, and you did it together! Through the shaking muscles and the dripping sweat, you cheered each other on and had a blast while doing it! Thanks to everyone for showing up and giving their all – we can’t wait for more Saturday Sweat dates to come!

We couldn’t have done this SaturdaySweat without all the RISE Brewing Co. cold brew. Thanks to Hannah from RISE for sampling all the tasty and caffeinated drinks to help us conquer our morning workout. P.S. If you didn’t know already, RISE will be giving away a case of their delicious cold brew to one lucky winner of the Sweat30 challenge!

Summer Runnin’
The Flex & Flow runners were all smiles after 5+ miles around the neighborhood on Saturday. The sun was shining and the miles were flying. All this has us SO excited for all the summer running to come!

You have two chances to run with us this week! Join us at Flex & Flow TOMORROW at 6:30 PM for 3-6 miles with the NoPo Run Club. After the run, hop into Active Restoration with Katie at 8 PM or head over to Untapped for some post-run sips.

This Saturday, we’re hitting the trails for 6 miles on Wild Cherry. Meet us at Flex & Flow at 6:30 AM or the Lief Erickson trailhead at 7 AM. Make sure to join the Flex & Flow Runners Facebook group for any updates and more run dates!

Athleta Studio of the Month

We’re beyond thrilled to announce that Flex & Flow is Athleta’s Studio of the Month. This month, you can catch FREE yoga classes plus a run and shop event at the Athleta store in the Pearl. THIS Sunday, June 10 at 9 AM, Flex & Flow will lead a FREE yoga class at the Athleta shop. Start your Sunday with yoga and some shopping – um, yes, please!  Oh, and if you’re wondering, YES, this class is included in the Sweat30 challenge – so be sure to put a sticker next to your name for this one.

Mark your calendars for our Run & Shop Night on Thursday, June 14 at 6:30 PM and another FREE yoga class on Tuesday, June 26 at 7 PM. Shopping discounts, sweaty fun with friends, and so much more (AHEM, we’re giving away Athleta gift cards throughout the month)!


Coming Up

  • June 30 Day Yoga Challenge! | Do all the yoga, win all the prizes | Get your name on the board already!
  • NOPO Run Club Special Event | June 6 at 6:15 PM | Meet outside of Flex & Flow for 3-6 miles of running around the neighborhood!
  • FREE yoga class at Athleta | Sunday, June 10 at 9 AM | Get your yoga AND shop on this Sunday!
  • YogaFestPDX | June 24 | FREE Yoga Festival in NE Portland! Join Flex & Flow and many other yoga studios for a day filled with yoga classes and fun for everyone!
  • Powerful Hips with Alissa Saturday, June 30 | 1:30 – 3:30 PM
  • Wanderlust 108 Portland | August 11 | FFY community gets 10% off – Register Now!
  • HIIT & Flow Teacher Training | September 23 – 30 | $350 (early bird price until 6/30)

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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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