Classes    

Class Size is limited to between 4 and 6 participants per class for all pole dance/sport classes so that each student may have access to a pole, safety, and quality instruction.  More students are permitted for stretching.  Remember you must take the Introductory workshop before coming to regular classes.   Please click to the workshops page for more details.


Safety System

 

Pole Dance Fitness is only fun if you’re healthy, safe, and consistent with this safe pole practice.  Our number 1 concern at Expressions Fitness is your health and safety.   The system is set up in order to assure that students are able to keep safe on the pole at all times.  

 

 

Red:  Classes labeled, Red, are classes that are safe for everyone.  There are no requirements to take a class labeled Red.  All are welcome. 

 

Orange:  Orange classes consist of the first safety requirement.   All students must execute 3 pull up crunches on each side with the inside forearm and outside hand in the correct position without instructor assistance.  Once a student has performed this safely, orange level movements are permitted.  This is the color at where we climb the pole.    

 

Yellow: Yellow safety is one that requires some experience.  Students must have enough pole knowledge to execute several of the orange and red level movements in a combination.  Yellow inverted movements are still executed from the ground.  This safety color includes sit drops, head up combinations, and more advanced inverts from the floor. 

 

Green: The requirements for a green class are very specifically: 1) Students must have a yellow safety standing first.  2) Students must have the ability to do 3 aerial pull up crunches on each side without touching the ground, safely.  3)  Students must be able to do 3 tilt backs on both sides keeping your “pocket” in the same height on the pole for the whole tilt back. After these requirements are met, students may safely try to aerial invert.   Aerial inverting is what moves a student from yellow to green.  Students will also do more advanced drops, climbs, and more advanced upright and inverted combinations.

 

Blue: One must have a blue safety standing in order to do movements with less than 2 contact points when inverted.  The requirement for a blue safety level standing is a safe caterpillar climb executed all the way up the pole.  Blue safety movements include aerial shoulder mounts, Ayeesha’s, handsprings, and the iron X. 

 

Violet: Movements that are considered safe for a violet student include aerial swings, aerial dead-lifts, etc.   Students must be able to do 2 different types of dead-lifts before entering this safety level. 

 

Rainbow: The difference between Rainbow and Red is very specifically that a rainbow class includes movements from different levels.  In a rainbow class, you can work on your current safety zone with the support of others from possibly different safety zones.  Due to the nature of the class, the instructor can adjust for the different safety levels.  Be sure to bring your workbook so the instructor can safely instruct. 





Roll and Stretch Class

Everyone should take at least 1 Roll and Stretch class in order to learn the skills to keep your body healthy while learning pole.


Roll and Stretch class is a class designed to increase your stretching ability.  Stretching takes time, effort, and the right techniques.  You will learn about rolling your body and different roller options.  Rolling helps keep the muscles healthy and flexible.  We will be doing PNF stretching or Proprioceptive Neuromuscular Facilitation.  This type of stretching allows the body to stretch further without tearing muscles.  We're all about safety at Expressions including stretching safety.  Back bending and back flexibility is a strong focus in addition to hips, legs, and shoulders.

This class is offered:

Monday 10:45pm

Tuesday at 12:45pm

Wednesday at 5:45pm

Friday at 4:30pm 


Weekend Stretching Classes:

Sunday June 28th at 2pm

Saturday July 11th at 2pm

Sunday August 30th at 7pm

Sunday September 20th at 4:30pm

Sunday October 25th at 8:15pm

Friday November 27th at 9:00am (Black Friday)

Saturday December 5th at 4:30pm

Easy Fit Tricks Expressions (Red & Orange)
This is a beginner class that combines all three pole fitness elements into one class.  Each student will start with a few pole fitness fit exercises which will help the body to develop muscle memory for inverts, climbs, and other pole tricks.   Next, we will review the details of how to move into and out of beginner tricks.  We will end the class by learning dance moves, putting those dance moves together, and doing dance exercises.
This Class is offered: 
Monday 5:45pm

 Tuesday 7pm
 Wednesday 8:15pm
Thursday 7pm



Rainbow (All colors/levels) Fit Tricks Expressions


This is a class for everyone that combines all three pole fitness elements into one class.  Each student will start with a few pole fitness fit exercises which will help the body to develop muscle memory for inverts, climbs, and other pole tricks.   Next, we will review the details of how to move into and out of beginner tricks.  We will end the class by learning dance moves, putting those dance moves together, and doing dance exercises.


This Class is offered:  Tuesday at 11:30am

Pole Tricks

Pole tricks class is a full hour of detailed tricks instruction.   This class moves very slowly due to safety.  Athletes must be focused and know the details of how to execute difficult tricks properly.  Athletes who take this class still get a great workout even though the class moves slowly. It's challenging mentally and physically to move your body into difficult positions.  The tricks that athletes are permitted to try are based on safe execution of requirements.  Although safety is our focus, athletes surprise themselves with the wonderful ways in which they can move their bodies.  This class is for the athlete that enjoys neat tricks.

This Class is offered as a Rainbow class only: Monday at 8:15pm and Wednesday at 7pm

Fit Tricks

Pole Fit Tricks is a combination of Pole Fit class and Pole Tricks class.  This is a pole sport style class. It's for those who want to exercise and gain strength as well as learn tricks techniques in the same class. The first half of class consists of working out pole fit style moving fast and working hard.  The second half of class slows down for the detailed tricks instruction and execution. Athletes need to be focused and try to gain a clear understanding of the tricks and how to execute them properly.

Red and Orange classes are offered: for all levels on Monday at 9:30pm, Tuesday at 5:45pm, and  Wednesday at 10:45pm
Yellow, Green, and Blue class is offered
: Friday at 5:30pm



Tricks Expressions

This class is very similar to an Expressions class; however, there's at least a full 20 minutes spent on tricks.   There will always be a dance time at the end of class.  The first half of class will be warm up and detailed tricks and the second half of class will be dance time.  We will learn a mini dance, do dancing exercises, and you always have the option to freestyle at the end of class.  


Red and Orange classes are offered: 
Wednesday at 9:30pm

 
Combinations Expressions Class
     This class is half combinations class and half dance class.  The combinations are completed during the first half of class, and the dance portion of class is completed after.   Students will be challenged with challenging trick combinations and dance combinations in the same class.  

Yellow, Green, and Blue safety only: Monday at 7pm and Wednesday at 9:30pm
     

Performance/Showcase Class
         Showcase class is a class designed specifically to put together showcase and performance pieces. Athletes must bring the song they want to dance to for performance class. It is recommended that athletes also bring a pair of headphones in order to repeat the song during class for personal listening. The purpose of this class is to put showcase pieces together, competition pieces, and person pieces for recording.

This class is offered:  Tuesday at 8:15pm, Monday at 10:45pm, and Thursdays at 5:45pm (Thursdays from 5/28-7/9 2015)

May, June, July special offerings:
Saturday May 30th at 12:45pm
Sunday June 7th at 2pm
Saturday June 20th 10:15am
Sunday June 28th at 10:15am
Friday July 3rd at 9am
Saturday July 11th at 10:15am


September, October, November offerings:
Saturday September 12th at 2pm
Sunday September 20th at 2pm
Sunday September 27th at 7pm
Saturday October 10th at 4:30pm
Saturday October 17th at 3:15pm
Sunday October 25th at 4:30pm
Sunday November 8th at 7pm
Sunday November 21st at 11:30am & 4:30pm









Buti Fitness

* BUTI : Sexy. Dynamic. Powerful. *

* Free your hips. Free your mind. *

BUTI is a super fun and sexy workout that combines yoga, dance, circuits of plyometrics and BOOTY shaking! It's a high-intensity workout, and SO much fun! Classes consist of deep stretching, BUTI shaking and heart-pounding cardio that will free your hips, tighten your abs, and skyrocket your energy!



*What to wear: Booty shorts and a sports bra (or whatever the heck you are comfy in. You can come in head to toe sweats, but I bet you’ll want to take off layers!) Barefoot.


* What to bring: Yoga mat (if you want, but the studio has one) and water!

* BUTI : Sexy. Dynamic. Powerful. *

* Free your hips. Free your mind. *

BUTI is a super fun and sexy workout that combines yoga, dance, circuits of plyometrics and BOOTY shaking! It's a high-intensity workout, and SO much fun! Classes consist of deep stretching, BUTI shaking and heart-pounding cardio that will free your hips, tighten your abs, and skyrocket your energy!



*What to wear: Booty shorts and a sports bra (or whatever the heck you are comfy in. You can come in head to toe sweats, but I bet you’ll want to take off layers!) Barefoot.


* What to bring: Yoga mat (if you want, but the studio has one) and water!
* Buti: Sexy. Dynamic. Powerful *
* Free your hips. Free your mind. * 

Buti is a female empowerment lifestyle brand. Derived from the Marathi word Buti meaning, "the cure to something hidden or kept secret," our goal is to guide women through movement to support the female spirit. 

Buti is a super fun and sexy workout that combines yoga, tribal dance, circuits of plyometrics and BOOTY shaking to transform the body from the inside out! It's a high intensity workout, and SO much fun! Classes consist of deep stretching, Buti shaking and heart pounding cardio that will free your hips, tighten your abs and skyrocket your energy! 

What to wear: Booty shorts and a sports bra (or whatever the heck you are comfy in. You can come in head to toe sweats - but I bet you'll want to take off layers!). Barefoot recommended. 

What to bring: A yoga mat (if you have one, if not, the studio has some) and water!

This class is offered: Thursday at 8:15pm.
Pole Flow Yoga


Pole Flow Yoga is a perfect combination of Ashtanga-style yoga flows integrating the pole as a tool & aid to enhance the movements. This is not a static yoga class. You will learn to move with your breath as your muscles relax, lengthen & strengthen during the Asanas (positions/poses). As your body actively oxygenates from this style of breathing it has similar overall benefits to aerobic training without the stress on your joints. Dynamic body weight movements & transitions will challenge your body to use your entire core & important toning stabilizer muscles. This style of training teaches your muscles to be tight, lean, sexy & flexible!

 NOTE: YOU WILL GET SWEATY & you will definitely feel the “toning” the next day.  Your pole will be your partner & help you deepen your stretch, create wrist & grip strength, enhances body position & alignment awareness for advanced pole moves & adds a creative twist to traditional yoga poses. Since yoga & flexibility training is in perfect harmony with Pole/Aerial fitness this class is the ideal addition to every training plan. (Perfect for beginners in Yoga or Pole!! but the variations taught will challenge even the most seasoned athletes!)


This class is temporarily closed until our teacher returns from maternity leave.