flex and flow

Play. Sweat. Community.

Upcoming Events

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New Student Special

10 classes for $10


Weekly Updates: Rise, Sweat, Repeat

August 21 – September 3

Short weeks mean even more time for sweaty fun. Y’all took advantage of the holiday weekend to get your fill of yoga. Every day, you came to sweat, challenge yourself, and reset as we shift into fall.

Thank YOU for making time to get what you need on the mat and being a part of this sweat-loving community. Keep on scrolling to check out what’s happening and the fun to come!

Hip, hip, hooray for holidays!
The theme of the week was centered around hips – hip-openers, glute-strengthening, and arm balances that involved using those hips! We spent the holiday weekend working eight-angle pose with Alexis and stretching out the hips with Nic and Liz. How are your hips feeling on your first day back?
Rise + Sweat

Who’s ready for another Saturday of All. The. Sweat?! This month, we’re getting our Saturday Sweat on with Robyn on September 15 at 8:30 am. As always, bring your tennis shoes, water bottle and awesome energy for this 45-minute heart-pumping, muscle burning, powerful bootcamp class. Oh yeah, and this is FREE so bring all your sweaty friends to the party!

Our friends and Saturday Sweat sponsor, RISE Brewing Co. will be by that morning to fuel us up with their delicious cold brew coffees, so don’t miss out!

HIIT & Flow Teacher Training

It’s time to sweat, learn, join the HIIT & Flow tribe. The HIIT & Flow Teacher Training is THIS month!

Mark your calendars for our HIIT & Flow Teacher Training on September 23-30. This is a time where students, of all levels and styles, come together with a shared interest and love for learning more about fitness, teaching HIIT & Flow, and growing as a student, teacher, and even, a brand. Are you in? Learn more here.

Nike Lab

Nike has reached out to Flex & Flow and would love to get you involved with athlete testing in the Nike Sport Research Lab! They work to fuel product innovation through a scientific understanding of the athlete. Nike wants you to be that athlete. 

Join Nike as a participant in the lab! They are located on the Nike Campus in Beaverton, and all levels of athletes are encouraged to participate. Please follow this LINK to complete the brief survey. This will help Nike understand your athletic background and training. Nike will reach out when they find a good match for you with an upcoming study.

Coming Up

  • Saturday Sweat | Saturday, September 15 | Come get your sweat on with Robyn at 8:30am for this 45-minute bootcamp.
  • Happy Hour at Untapped | Every Monday | For yogis that come to class 6:45 PM and 8PM
  • HIIT & Flow Teacher Training | September 23 – 30 | $350 (early bird price until 8/31)
  • Our Sunday Prenatal Yoga class is canceled until further notice. We’ll definitely bring back this specialty class for expecting mamas. If you’re an expecting mama and need support in your yoga practice, don’t hesitate to reach out to us!
  • October Sweat30: We have a very special and oh-so-sweaty 30-day challenge coming your way next month!


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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