Flow Lab

05/06/2026

Who is Flow Lab?

Meet Lizzie! After joining the Flow Lab team a year ago, as a sub, she’s finally on the permanent schedule! Find her Tuesdays at noon for Flow and starting Friday, May 22nd for 6a HIIT!

“Hi! I’m Lizzie! I was born and raised in Portland and began dancing at the age of three. I moved to New York City after high school to study dance in college and also became a certified personal trainer. I eventually returned home to Portland and completed my 200 hour yoga teacher training. My classes blend strength, mobility, and breath to create challenging yet accessible movement practices.”

Join us in welcoming Lizzie to the permanent teaching team! 🩵

02/20/2026

01/31/2026

Who’s ready for the February Challenge? We clearly are! 🎉. Bingo challenge starts tomorrow. If you haven’t already, put your name on a card on the wall and start collecting those stickers!
One caveat this year…..no double dipping. You can only collect one sticker per class.
Let’s go February 🙌🪩

12/04/2025

Attention all showgirls! Jenn is hosting a Life of a Showgirl inspired HIIT class December 12 at 5:30pm. So put on your flashy workout gear and warm up those vocal cords and we will see you on center stage! 🧡⭐️🎤

12/02/2025

Flow Lab is supporting Ronald McDonald House again this year! ✨ We are hosting a toy drive in the lobby now through Wednesday, December 17th at 10a. Bring in new, unwrapped toys and supplies to help kids and families in need. For suggested items and ideas please see the second photo. Help us spread the love this year! 🩵

12/01/2025

Who is Flow Lab?

Meet Cassie Winney! Cassie will be taking over the Tuesday 4:30p HIIT45 starting tomorrow!

“Hi, I’m Cassie! I’m passionate about movement and helping others build strength, confidence, and connection through fitness. I love lifting weights, feeling strong, and exploring the balance between power and mindfulness. Incorporating both weight training and yoga into my life allows me to blend intensity with intention—challenging my body while calming my mind. In every class, my goal is to create an uplifting, supportive environment where people of all levels can push their limits, move with purpose, and leave feeling empowered, energized, and grounded.”

Join us in welcoming Cassie to the team, and come check her out on Tuesday evenings! 🩵

11/27/2025

Happy Thanksgiving from our crazy family to yours! 🦃

Thanksgiving class is one of our favorite traditions! 8 years at Flow Lab, 12 years for some of our students (with Meg) and Meg’s 14th year teaching Thanksgiving. The turkeys keep getting bigger and crazier…..I’m not sure we can top this year!✨✨

We’re so grateful for each and every one of you 🧡💛🤎

11/26/2025

Black Friday is almost here! Friday-Sunday grab a 10 pack and we’ll add 2 free classes! Limit of 2 per person. Available online or in studio! 🦃🖤