Class Descriptions
Level 1 Pole
This 60 minute pole dance is the perfect class to introduce yourself to the world of pole dancing and learn foundational moves and skills while building self confidence and strength. This class is anticipated for individuals brand new to pole dance.
What you can expect to learn :
-Foundational Moves: Step Arounds, Floats, Body Wave Variations, Pirouette Variations, Fan Kicks
-Spins: Students will begin to learn two handed spins such as Fireman, Fireman Variations, Float, Stag, Reverse Stag and more
-Sits: Students will learn basic sits such as Pole Sit, Martini Sit, Crossed Knee & Ankle Sit, Two-Handed Pole Sit.
-Climbing: Students will be introduced to climbing and climb conditioning from the floor.
Your instructor will lead you through a warm-up and conditioning to move into complex spins, combinations, and inverted aerial tricks. Sleeveless tops and shorts recommended. Please avoid the use of lotions, oils, or spray tan products for 12 hrs before coming to class.
Level 1.5 Pole
INSTRUCTOR PERMISSION IS REQUIRED TO TAKE THIS CLASS
This 60 minute pole dance class is for students that have mastered all of the basics of Level 1 Pole
REQUIREMENTS:
Climbs: Students should be able to comfortably perform a basic climb on both sides with either a forearm, bracket, or standard grip.
Spins: Students should be able to comfortably perform the basic spins learned in Level 1. (Fireman, Martini, Stag, Reverse Stag, Front/Back Hook
Sits: Students should be able to comfortably perform basic sits that were taught in Level 1 (Sit Pretty,Martini Sit, Scissor Sit, and more)
Holds: Students should be comfortable performing basic arm pit and knee holds such as Fan Kick and Side Spin.
Combos : Students should be able to comfortably perform three to four move combos.
What you will learn:
Climbs:Students will continue to work on their basic climbing and transitioning to sits from a climb. They will also begin to expand their knowledge of climbing by being introduced to side climbing.
Spins: Students will begin to learn two two handed spins such as Chair, Barbie Spin, Carousel Spin and more.
Holds: Students will continue to expand on their knee and arm pit holds and learn moves like such as Jasmine, Genie, and Hood Ornament.
Inverts:Level 1.5 Pole will have an emphasis on learning and conditioning different variations of inverts from the ground and side climb.
Your instructor will lead you through a warm-up and conditioning to move into complex spins and combinations. Sleeveless tops and shorts recommended. Please avoid the use of lotions, oils, or spray tan products for 12 hrs before coming to class.
Level 2 Pole
INSTRUCTOR PERMISSION IS REQUIRED TO TAKE THIS CLASS
This 60 minute pole dance class is for students that have mastered all of the basics of Level 1.5 Pole
REQUIREMENTS:
Students should be able to comfortably perform all moves taught in level 1.5 and the following :
Climbs: Students should be able to comfortably perform a basic climb on both sides with either a forearm, bracket, or standard grip and should be able to side climb.
Sits: Students should be able to comfortably perform basic sits that were taught in Level 1.5 (Remi Sit, Wrist Sit, Cross Knee Release, Cross Ankle Release)
Holds: Students should be comfortable performing holds such as Jasmine, Genie and Hood Ornament.
Inversions: Students should be able to comfortably perform an Inversion from the ground or from a side climb.
Combos : Students should be able to comfortably perform four to five move combos.
What you will learn:
Spins: Students will begin to learn one handed spins such as Juliet, Reverse Grab Spin, and one handed Chair.
Holds: Students will continue to expand on their knee and arm pit holds and learn moves like Superhuman, Teddy and Open/Closed Rainbow.
Inverts:Level 2 Pole will have an emphasis on learning basic inversion moves such as Inside/Outside Leg Hang , Butterfly/Extended Butterfly, Upside-down Crucifix and more
Your instructor will lead you through a warm-up and conditioning to move into complex spins, combinations, and inverted aerial tricks. Sleeveless tops and shorts recommended. Please avoid the use of lotions, oils, or spray tan products for 12 hrs before coming to class.
Level 3 Pole
INSTRUCTOR PERMISSION IS REQUIRED TO TAKE THIS CLASS
This 60 minute pole dance class is for students that have mastered all of the basics of Level 2 Pole
Requirements
Spins:
-Students should be able to comfortably perform one handed spins such as Juliet, Chair, and Reverse Grab on both sides.
Sits:
Students should be able to comfortably perform intermediate pole sits taught in Level 2. (Chopsticks,Remi,Laybacks)
Holds:
-Students should be able to comfortably perform hip and knee holds such as Superhuman, Closed/Open Rainbow, and Teddy on both sides.
Inversions:
-Students should be able to comfortably perform Extended Butterfly ,Leg Hangs and basic hip holds such as a Hang Glider on both sides.
Combos:
-Students should be able to comfortably perform five to six move combos on both sides
What you will learn:
Shoulder Mounts: Students will begin to learn various techniques and conditioning for Shoulder Mounts
Holds: Students will continue to expand on their knee and arm pit holds and learn moves like Brass Monkey, Titanic,and Sneaky V.
Inverts: Level 3 Pole will have an emphasis on expanding upon the basic moves in Level 2 Pole. Students will begin to learn and condition Ayesha variations and aerial inverted combinations.
Your instructor will lead you through a warm-up and conditioning to move into complex spins, combinations, and inverted aerial tricks. Sleeveless tops and shorts recommended. Please avoid the use of lotions, oils, or spray tan products for 12 hrs before coming to class.
Hello, Pole!
*Discounted class – only $10!
Are you interested in taking your first pole class, but afraid to jump right in? That’s okay! The first step in every pole journey is to say hello to the pole!
Hello, Pole! Will take slow steps into the world of pole, starting with simple walks around the pole and moving into a few foundational moves such as step arounds and fireman spins. Pole is for everybody, so we will take things at your pace to find that perfect mix of getting out of your comfort zone without feeling overwhelmed.
What should I wear? Whatever you are comfortable in! Shorts and short sleeves are highly encouraged, as showing skin helps grip the pole better. The Instructor will often wear a sports bra and shorts. Barefoot or socks preferred. Please avoid the use of lotions, oils, or spray tan products for 12 hrs before coming to class.
Pole Choreography (Beginner Level)
Get ready to incorporate choreography in your pole dancing! Each month, there will be a different choreographed dance that will explore different styles of movement. Each week builds upon the last; it is recommended to plan to attend every week for the month.
Requirements:
–> Fireman Series, Front Hooks, Back Hooks, and Climbing.
–> No lotions or oils. Come as dry as possible.
–> Shorts and a shirt/sports bra. The more skin, the better.
–> Grip, such as Dry Hands (optional).
Alter Ego – Platform Personality
Platform Heels Required
Get ready to incorporate choreography in your pole dancing! Each month, there will be a different choreographed dance that will explore different styles of movement. Each week bu
Whether you enjoy learning new choreography or you want to perform for your significant other, this class is designed to allow you to unleash your alter ego. Oh, yes! We want HER!!! Have fun as you learn “Flirty” choreography that embraces that part of you that has been yearning to unleash themselves.
Warning: This class will be a total confidence booster!
Requirements:
–> Kneepads
–> 5”-7” Platform Stiletto
–> Sexy, sensual attire: whatever that means to you!
Twerk U
Welcome to Twerk University! Twerking is more than just shaking your a$$! We will work on conditioning the muscles around our ASSEtS and learn how to control the muscles. This will be a combination of conditioning AND shaking our booties.
Requirements:
–> Kneepads
–> Loose-fitting Shorts or Pants (compression pants limit shaking abilities).
–> You and Your Beautiful Booty
Pole Conditioning
Condition your bodies with body weight exercises to prepare you for strength moves on the pole. This circuit-based class builds endurance in the core for longer combos on the pole.
Requirements:
–> Must have attended at least 3 pole classes so there is familiarity with the pole. Ensure that you are speaking with your prior instructors to inquire as to what you need to strengthen to make this class cater more towards your needs.
Sleeveless tops and shorts recommended. Please avoid the use of lotions, oils, or spray tan products for 12 hrs before coming to class.
Pole Study Hall
Take some time to “study” what you have been working on in class! Practice your tricks, transitions, or choreography that you have learned. An instructor will lead you through a warmup and will be available for questions and tips throughout the remaining time.
Feel free to bring your headphones and platform heels.
*REQUIREMENT*
Must be familiar with pole dance in order to attend. Students must have taken a minimum of three classes prior to signing up. If you have previous pole experience but are new to Free Flow Fitness, please contact the studio or the specific instructor prior to signing up for approval.
Xtreme Hip Hop with Yo
Xtreme Hip Hop is a high-energy, high-impact cardio exercise that combines step aerobics with old and new hip hop music. Our mission is to breathe life back into fitness, and make it enjoyable for everyone, regardless of age, culture, gender, or fitness level. We believe exercise should be something you look forward to, not dread. You will be guided through each step, so even if you’re new to Xtreme Hip Hop, you can keep up and have fun! Exercise should not feel like a chore.
Free Flow Flexibility
Whether you want to get more flexible for pole or just need to loosen up, everyone has a reason to stretch.
Each week of the month will focus on a specific body part/element:
First Week: Side Splits
Second Week: Shoulders and Torso
Third Week: Center Split
Fourth Week: Full body – A little bit of everything
Fifth Week (if there is one): Student’s Choice
Yoga mats will be provided, but students are welcome to bring their own.
Fun and 40
Are you over 40? Is your regular gym routine not enough excitement? This isn’t your typical gym class! This pole-dance class is made for the women who want something new. Sign up with a friend or come make new friends! Beginners encouraged.