How does it work?

Thank you for your interest in Flow and Co! We can’t wait to share our passion and knowledge for all things health and movement.

Whether you are interested in joining us in our Campbell studio for all things strength and holistic health or our dedicated Pole studio in Woden we are honoured to have you


Strength: If you are interested in joining our Strength & Co sessions you must attend a Strength Foundations session prior. In this one off session you will undergo an in-depth movement screening and lifestyle discussion to determine how we progress forward in your journey. You will be given individual activation movements specific to your body mechanics and goals and we will also cover correct core activation and intra abdominal breathing. You will only need to do this session once before you progress to our Strength & Co sessions. If our Strength Foundations class doesn’t fit with your schedule, get in touch to find another time.

Pole dance & fitness:

We would love to have you for our pole dance & fitness sessions!
If you have experience with pole dance previously and not sure what level to book into, have a look at our session descriptions to find your best fit. Our pole sessions are all workshop style so if you need to adjust levels after your first class, that is completely fine. If you are brand new to pole dancing, our Pole Foundations
class is for you. Book here.

Other sessions:

Our Inversions & Play, Yoga, Fix & Flex and Pilates sessions have no prerequisites and can be started at anytime. Book here.

Purchase your introductory offer of 7 days unlimited classes for $44.44.

Health Assessment

If you have NOT been to our Studio before, you will need to fill out a brief Health Assessment and Waiver.

What to expect

“A few guidelines to help you feel at home, we know it can be daunting walking into a new training space and the Flow and Co team are here to help! Any other questions before your first session, just send us a message.”

Whatever you feel comfortable and can move well in! We are a barefoot gym (read our Instagram post on why here) so no shoes are required. If you are taking one of our pole classes, shorts are best to allow the skin to grip.

We are a small space so avoid arriving to your class too early, around 5-10 minutes prior is perfect to get settled and meet your coach.

Just yourself, a water bottle (towel if you like) and a willingness to grow and learn.