Class Schedule

Pole

Our Pole classes are divided by skill levels and we offer Beginner and Intermediate/Advanced. All folx are recommended to start in our Beginner class. Students with previous pole experience may need to demonstrate knowledge of basic skills before executing harder moves or advancing into the Intermediate/Advanced classes. If you’re not sure which class to register for, contact us.

In the beginning students won't find themselves with both feet off the floor until they have learned the bare essentials of pole dancing! Topics covered include safety, various ways to move around the pole, transitions, basic spins, how to climb the pole, basic upright poses on the pole, "flying" moves, and inversion prep.

Intermediate students will progress into more unconventional spins, slightly trickier poses on the pole, thigh grips, basic inversions, and dismounts. It will then move on to basic leg hangs and lay-backs, more difficult upright poses, complex spins, and shoulder mount prep.

Advanced students will learn more creative ways to invert and mount the pole, strength/grip-based poses, and how to climb while upside-down. Once the advanced fundamentals have been covered, moves become largely feats of strength or flexibility and the curriculum becomes open as the participants will be capable of different skills.

What to wear: Comfortable and non-restrictive clothing, such as shorts, a sports bra, and a tank top. Leggings or yoga pants may also be worn but skin contact on the poles will help. All clothes should fit snugly. Most classes are done barefoot, though heels will be optional after your first few weeks of class. Rings, watches, and bracelets should be removed before class to avoid damaging the poles. Also, absolutely no lotion or oil should be applied the day of your class.

Beginner
Monday: 5pm
Tuesday: 6pm
Friday: 6pm
Saturday: 10am

Intermediate/Advanced
Monday: 7pm
Tuesday: 7pm
Wednesday: 7pm
Thursday: 7pm
Friday: 7pm
Saturday: 11am

Pole Heels

Learn to pole dance in your heels! Get comfortable walking, moving between poles, transitioning to the floor and back to standing, heel clacking, and more. If you're looking to up the sexy factor in your pole workout and get frisky with some attention grabbing moves this is a sure way to do it!

You must bring your own heels!
Pleaser or Ellie brand are preferable but here are some things to consider when picking out heels to dance in:
• Height - don't go higher than you are comfortable with! If you are new to heels, keep them lower. Maybe 4" instead of 7".
• Metal - the less metal on the shoe the better. Metal will scratch the poles and can cause you to slip when the top of your foot or ankle are placed on the pole.
• Straps - keep your shoes from flying off by strapping them on!
• Construction - a solid base instead of a separated heel will hold up better.
• Material - choose a material that you won't be concerned about tearing. Soft leather, for example, will be destroyed by the pressure put on them against the pole or floor.
(Disclaimer: This class is more suitable for folx who have some training in pole but may not have experience in pole dancing heels. However beginner polers who have lots of experience in pole dancing heels are welcome.)

Monday: 6pm

Burlesque

Expand your comfort zone, feel empowered and sexy in your own skin.
The word ‘burlesque’ has existed since the medieval times, derived from the Italian word ‘burla’, which means ‘a joke’, the word has evolved in meaning over the centuries, particularly in the United States. During the 1860s to the 1940s, Burlesque referred to performances in a variety show, which featured comedy and strip tease. Think fans and feather boas as opposed to explicit nudity. Since the 1990s, Burlesque has been making a comeback in popularity.
This class is great for beginner, who want an introduction to burlesque, and for the experienced burly performer, looking for tips on character development and stage presence. This fun and active class encourages self-love and body positivity.

What to wear and bring: Wear form fitting clothes and bring layers that are easy to remove; top, bottoms, lingerie, gloves, etc. There will be no nudity in the class. Knee pads are also strongly recommended.

Tuesday: 5pm

Twerk

Twerk- despite popular belief-wasn’t invented by Miley Cyrus. Its roots come from Africa and borrow from Dance Hall (which is a popular Caribbean dance). In the 80s, “bounce” was a style of hip hop music popular in New Orleans that borrowed from ‘drag rap’, giving it generous ties to LGBTQ hip hop. It was during this movement that these moves started gaining popularity and ‘Twerk’ got its name and started sweeping the nation. While twerk can incite arousal or even laughter, it requires extensive muscle control and endurance, along with coordination.

Twerk is seen as rhythmically gyrating hip movements that showcases jiggly flesh, which we can sometimes be self-conscious about, but in this class, jiggle is rejoiced. This class will take you thru the foundational movement of Twerk, while firming your derrière and giving you a thrilling aerobic workout with dances set to fun and energetic songs.

What to wear: Knee pads and non-restrictive and comfortable clothing. Shorts are recommended, but not required, and feel free to ‘let it all hang out’ should you feel comfortable doing so.
What to bring: Knee pads.

Wednesday: 5pm

Flexibility

Combining the "flow" nature of Yoga with professional flexibility coaching, this class is great for all skills levels and for anyone who wants to increase range of motion (ROM), improve flexibility, or add to their stretching repertoire!

What to wear: Comfortable and non-restrictive clothing. Typically we practice barefoot.
What to bring: Yoga mat.

Wednesday: 6pm
 

Acro Chair

A chair can be used for more than just sitting. This class will incorporate slow, controlled, sensual movements that will help you strengthen your core and up your endurance, strength, and fluidity, all while keeping your heart rate up! You will learn a mini-routine that you can practice at home or show off to that special someone.

What to wear: A snug fitting, stretchy shirt and leggings are best for this class. Heels are optional. Comfortable and non-restrictive clothing. Knee-pads or leg warmers are highly recommended, but not required.
What to bring: Knee pads/leg warmers. Your chair is provided.

 Thursday: 6pm

Monthly Movement Focus

A dynamic, ever-evolving class that explores a new focus each month. From pole technique and flow to flexibility and choreography, this class is designed to help deepen your connection with movement.
(Monthly topics are requested and voted on by our students. Join our Facebook community group, Freestyle Fitness Family, and you can be a part of the process also!)

Wednesday: 8pm

APRIL: Pole Conditioning
Wish you were a little stronger? Had a little more stamina? Trying to build up the gusto to pull off harder tricks? This class is for you!
Exercises will focus on full-body activation, building active flexibility, and keeping joints healthy while gaining the necessary strength to excel at pole dance. 
All levels welcome, no pole experience required.

MAY: Pole Choreography
Construct well-rounded, free-flowing dances without feeling overwhelmed! 
This class focuses on helping dancers learn how to build efficient movement strings: everything from 3 part combos up to full routines. Fun, yet challenging games will be utilized to assist in learning! 
Things to bring: Knee pads
Prerequisite level: High beginner and above

JUNE: Splits
Safe flexibility training requires muscle activation, as well as stretching! Learn how to tap into your strength and build your active flexibility for better splits - both front and middle. 
Things to bring - optional: yoga mat, blocks, and straps (several studio mats and blocks are available, if you don't have your own) 
All levels welcome. 

JULY: Low Flow Pole
What is “Low Flow Pole”, you ask? It's pole dance that takes place at the base of the pole, excluding climbing and aerial skills while incorporating skills such as spins, rolls, head/handstands, and floorwork, just to name a few! 
Things to bring: Knee pads, heels optional 
Prerequisite level: High beginner and above

AUGUST: Spin pole
Ready to take your pole game to “dizzying new heights”?  Now that you've learned how to keep your shoulders out of your ears, it's time to add in some spin!
Learn the differences between manipulating a static pole versus a rotating one, how to regulate speed, and how to keep the momentum going. 
Prerequisite level: High beginner and above