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 4:30pm & 10:45pm, Tuesday at 12:45pm & 4:30pm,  Wednesday at 5:45pm, Thursday at 10:45pm, and Friday at 4:15pm 


March Weekend Stretching Classes: Saturday March 28th at 5:30pm

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, 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, Tuesday at 7pm, and Wednesday at 7pm

Pole Fit

Pole Fit class is a class designed to deliver a fast strength building pole style work out with a strong core focus.   It will work your body in a way that will increase your ability to move into and out of pole sport fitness tricks.  You develop muscle memory for pole tricks while working out.  It is also a great way to build strength, endurance, and stamina.  This class is purely fitness with no dancing.   This class is always modified to increase or decrease difficulty for participants.  The exercises are chosen based on what would benefit the individual athlete the most.  Athletes new to pole fitness are welcome.  In fact, this class will excel your pole sport ability as fast as possible. 

This class is offered: Tuesdays 5:30pm
for all levels
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: Monday 9:30pm, Thursday at 5:45pm & 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:  Tuesday at 10:45pm

 
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










Specialty Classes are classes that are offered at different times each month. 
    If you click on the picture, you will be able to see example videos of some of the classes listed.  
Click to see what Chair Dance and Floor Work look like.
Chair Dance
Chair dancing is exactly that.  It's dancing with a chair instead of a pole.   Come explore the world of chair dance.  It is a dance class for all abilities.  There's more cardio and movement flow and less need for modifications.  However, modifications can be made to add style.  Classic pole dance movement is incorporated into the chair dance.    You'll learn a full dance to a song in 1 hour with the option to video your dance.  See the video below for an example chair dance.   This Class is offered: Sunday March 22nd at 1:45pm

Flow & Floor Work
This class is about dancing fluidly focusing on pole floor dancing.  You'll be able to teach the body how to move in ways that flow from position to position easily.  The class content will help your pole performance by helping the body develop the ability to transition with beauty and grace making very difficult movement look easy.  You'll explore new ways to move through classic floor dancing.   You will also learn a short routine and have the option to record the routine.  There is an example video available by clicking the picture to the right.      This class is offered:   Sunday March 8th at 11:15pm

Heels Class

Heels class is a class that addresses moving, walking, and pole dancing in heels.  It feels good to be in heels and try the moves we've already learned on the pole.  It is a good idea to take this class before trying to dance in heels.  One very important piece of equipment you need to bring to class is a pair of heels.  Pole fitness is a new experience in a pair of heels.   Things like climbing, walking, and floor dance feel different and very feminine.   This class is offered: Saturday March 28th at 1:45pm

Spin Pole
Spin pole is a full hour of class time dedicated to the spinning pole.   Spinning pole is much harder than a static pole and requires much more strength.  However, this new challenge for the muscles looks beautiful.  It's also fun for those who enjoy spinning on spin pole.  Please wait until you've developed some pole strength before trying spin pole class.  This class is offered: Saturday March 28th at 4:15pm

Spins on Static
This class is open to anyone.  It's a full hour of spinning on a static pole.  You'll learn a wide variety of ways to spin around the pole.  You might even come up with your own spin variation.  Spinning on a static pole is fun and enjoyable.   It's a great way to work out. This class is offered: Thursday March 12th at 9:30pm

Pole Expression Choreography

Pole expression is a pole dance focused class.  There are 3 areas of pole dancing including on the pole, around the pole, and floor dancing.  We call the on-the-pole movement, aerial dance.  We refer to the floor dance as floor work. This class consists of a full choreographed routine.  The class is leveled based on the tricks that are included in the dance.  If there are multiple levels in the description, that means the tricks can be modified for your abilities.   

This class is offered:  Red class is Tuesday March 3rd at 9:30pm.  Orange class is Tuesday March 31st at 9:30pm 


Doubles Tricks

Doubles tricks class is a class that focuses on tricks that require 2 athletes on the pole at the same time.  This class has a strong safety focus as both athletes need to understand how to execute the movement and have enough strength and endurance to hold the movement as to assure the safety of the other athlete on the pole.   This class is for individuals who can aerial invert safely.  Green, blue, and violet students only.  This class is offered:  Sunday March 22nd at 3pm


Trick Combinations Class
       In this class you will learn how to string together combinations of movements that you've already learned. This is an important skill.  This class is meant to challenge your current knowledge and help you to grow as a pole fitness athlete. 

Yellow, Green and Blue safety only: Thursday March 19th 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
     

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.  

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.

Fit Expressions


This class is a combination of Pole Fit and Pole Expression.  Athletes will gain strength quickly with exercises in the beginning of class.  The fit class exercises are always chosen based on which movement will benefit the individual athlete the most.   The second half of class, athletes get into pole dance mode learning dance moves to transform into artists. The end of class is reserved for dancing time.  Each individual will pick a song and dance under the lights.  It's both pole sport and pole dance in one class.


This class is offered: As requested

Fit, Tricks, Flow
   
There's a lot to do in Fit, Tricks, Flow class.   This class will consist of 10 minutes of fit class.   The majority of class time is reserved tricks class including demonstration of old tricks, trick combinations, and new tricks.  The end of class will be spent doing spins or practicing to flow smoothly into and out of tricks to make them appear effortless.  

This class is offered: As requested.