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.



Flexibility and Freedom



   Flexibility & Freedom is a class designed to increase your stretching ability.  Join those of us who have a full split for the first time as an adult.  I was never, ever flexible and never able to do the splits until I learned the right techniques.  Flexibility takes time, consistency; however, you can do it!   You will learn about rolling your body and different roller options. Rolling helps keep the muscles healthy and increased flexibilty. We will be doing PNF stretching or Proprioceptive Neuromuscular Facilitation. This type of stretching allows the body to stretch further without tearing muscles.  You will need to bring comfortable clothes to stretch in, your beautiful self, and a water bottle.  Feel the freedom of increased flexibility! 

This class is offered:

Monday at 4:30pm

Monday 10:45pm

Tuesday at 4:30pm

Wednesday at 8:15pm

Thursdays at 10:45pm

Friday at 4:30pm 


Weekend Flexibilty Classes:


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

Fit, Fantastic, & Flowing
This class is so wonderful because it combines all three pole elements into one, structured, class.   The fitness part helps to develop strong, healthy muscles so that you body is physically able to do the complicated tricks.   We will then go through the details of tricks and how to put your body into the beautiful moves.  The flowing part consists of learning dance choreography and doing dance exercises to make the choreography smooth.  This is a great time to break out of your comfort zone and try new dance movement.

This Class is offered: 
Monday 5:45pm
Tuesday at 11:30am
Thursday 7pm
Trick Star

Trick Star is a 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 learning tricks. 

This Class is offered: 
Monday at 8:15pm 
Tuesday at 8:15pm
Wednesday at 7pm.
Thursdays at 9:30pm  

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. 

This class is offered
Monday at 9:30pm 
Wednesday at 5:45pm
Wednesday at 10:45pm
 Friday at 5:45pm



Trick Star/Flow Dance

This class is a wonderful way to work out.  After lifting, twisting, and maneuvering your body into some incredible tricks, you get a dance flow combo to practice.  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 learn to flow with the music, beautifully.  

This class is offered: 
Monday at 7pm
Tuesdays at 10:45pm
Wednesday at 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 9:30pm

 July special offerings:
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









 Pole-ates 


Learn the importance of core stabilization, muscle balance, and proper alignment in Pole-ates! This Pole-Pilates fusion is based on the core principles of Pilates. Pilates is a discipline that strengthens abdominal muscles, increases strength and flexibility, and improves overall muscle tone and posture. Exercises will be presented with multiple modifications to allow students to work at the pace that is right for them. Breathing patterns, precision, and flow of movement are emphasized while engaging the deep muscles of the core. The pole will be incorporated in certain moves as an aid. Core strength is fundamental to Pole Fitness, so come work your abs in Pole-ates! Please bring a sticky mat. 


This class is offered: Tuesdays at 5:45pm

Pole Dance Elements


This class aspires to bring out the artistic elements of pole, focusing on floorwork and dance movements around the pole. We will explore various forms of dance, such as burlesque, hip hop, ballet, and liquid/fluid motion. An entire class will be comprised of learning a mini routine with 4-5 dance combinations to perform by the end of class. Please bring knee/thigh high socks, as we will be rolling and sliding around a lot! Heels are encouraged if you have taken a heels class/danced in heels previously. Stretching class is recommended in combination with this class, as we will be working on movements that may require back and leg flexibility. 


This class is offered: Tuesday at 7pm

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 offered: Thursdays at 5:45pm.

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.

Safety System

    The safety System is still utilized in special classes for the reason listed below.  Non-intro drop ins can only take red level classes.   Thank you for understanding our dedication to keep you healthy and safe.   

 

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.