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Twerkout with Candace Cane

This one hour long Twerkout consists of full body strengthening exercises, twerking techniques and bootylicious choreography.

Learn how to isolate, shake and bounce your cheeks while working up a sweat!

Bring knee pads and/or knee high socks. Shorts/patterned tights and tennis shoes recommended.

Date: June 15

Time: 1:30p

Rate: $30


Plant Empowered: A Nutrition Seminar for Real Women with Real Lives

During this seminar, Coach Mia will break down current myths and

misconceptions about what it means to eat "healthy". You will learn habits
you can implement right away that fit your schedule and lifestyle to begin
feeling and looking good FOREVER!

If you want to learn restrictive dieting, then this is not for you. But if want to
learn how to have a better relationship with your food, eat foods that taste
good, while also feeling better and changing your body, then you've come
to the right place.

Suggested Donation: $10

Welcome to Lift & Flow's Skillz 'n Thrillz Student Showcase. This will serve as an opportunity for our students to showcase their progress thus far for themselves, but also for their friends and family members (no kids).

Please be on time no matter the order of your performer. Lineup is subject to change.

Light refreshments will be provided and there will be RAFFLES!!!

Date: Saturday, July 13 
Time: 2pm 
Fee: $15 online (online sales end July 12), $20 at the door


During this 4 hour intensive for intermediate pole dancers, you will learn the foundational movement and technique to take your skills to the next level, seamlessly, safely and creatively. From aerial inverts, shoulder mounts and ayesha drills, to handsprings and dynamic spins on static, be prepared to walk away with a newfound love and respect for all your body is capable of.

The afternoon will open with introductions, goal-setting and conditioning, with emphasis on shoulder health. This workshop will be tailored to you and your specific needs, maxing at 8 in order to give you the attention you need and keep lessons focused.

Date: Saturday, July 20 

Time: 12-4pm

Fee: $280 


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