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Class Info
Our small group classes are designed to provide a fun and engaging experience while helping clients develop strength, flexibility, and confidence. Our classes are carefully curated to offer a well-rounded and progressive learning experience for all levels.
Our regular class schedule offers Pole, Pole Dance, Flow, Body Awareness, Floor work, Strength & Conditioning, Flexibility, Specialty Clinics, and Adult Dance. Aerial Hammock is offered in Series and Private lessons. Lyra/Aerial Hoop is offered in Private 1:1 lessons only.
Please Note: Pole classes are the studios main focus and offered daily. Floor work, Flexibility, Conditioning, Specialty Clinics, Body Awareness, alternate through the schedule each month, to give all members and package holders a chance to attend these bonus classes. Chair Dance, Get Sexy Adult Dance, Fusion Classes & Burlesque are alternated throughout each month.
Bonus Classes Back on the Schedule This Summer
MCDF Flexibility Clinic: This full-body flexibility clinic focuses on increasing range of motion, releasing tension, and building the mobility foundation needed for confident, pain-free movement. Great for all levels, especially anyone wanting to improve lines, balance, posture, or recovery.
Aerial Stretch Clinic: This full-body flexibility and conditioning class uses the aerial hammock to support and enhance your stretch practice. Inspired by aerial yoga, this class blends deep stretching, active mobility work, and gentle inversions to help improve range of motion, release tension, and build strength in a fun, low-impact way. Open to all levels—no prior aerial experience needed!
Pole Conditioning Boot Camp: Build the strength, stamina, and technique you need to level up your pole skills! This high-energy conditioning class focuses on pole-specific drills including climb conditioning, lifts, kicks, spins, and grip training -plus total body strength work to support your progress.
Bonus Class: Pole Pose Lab: Take your shapes to the next level! In this focused open level session, we’ll break down pole poses to refine alignment, point of contact, and grip technique. Whether you're working on upright poses or more advanced shapes, you’ll get personalized tips and detailed instruction to help you hold, polish, and progress with confidence.
Pole Flow Lab: Body Awareness + Basework: This class focuses on body awareness and grounded transitions at the base of the pole. You'll explore fluid movement, dynamic floorwork, and creative low-level combinations designed to build control, confidence, and connection to your body. Ideal for all levels looking to deepen their foundation and movement quality.
Pole Flow Lab: Body Awareness + Musicality: This class is an exploration of body awareness techniques and work through grounded pole flow transitions. You'll learn how to connect your movement to the music, improve control, and build confidence in your flow.
Pole Flow Lab: Musicality Intensive: In this class you will focus on how to hear and interpret beats, lyrics, and tempo changes—and how to let that guide your movement. Through simple drills and creative flow exercises, you’ll learn to express yourself more clearly through timing, dynamics, and connection to the music.
Pole Flow Lab: Fluidity + Combos: This class focuses on connecting your movements to create smooth, flowing combos. We’ll work on blending transitions, refining lines, and building clean, cohesive movement from one pose to the next. This class works to help improve flow, polish technique, and make combos look effortless.
Hip Hop Conditioning: This high-energy class combines hip hop-inspired movement with targeted conditioning drills to improve endurance, agility, and total body strength. Expect a mix of bodyweight exercises, dynamic combos, and rhythm-based drills that challenge your muscles and your coordination. No dance experience needed—just come ready to sweat and move.
Class Descriptions
All MCDF Classes are Open Level unless otherwise specified. We keep our class sizes small to ensure everyone is able to receive proper attention, while working at their own pace and level.
Pole Open Level - In Pole, participants work on Conditioning, Spins, Climbs, Tricks, Transitions and Poses within each individual pole level, as well as incorporate techniques from the fluidity flow, combos & awareness. Pole classes are offered 7 days/week. - Our Pole classes are small in size to ensure students are able to work and progress at their own pace.
Pole Dance - This class incorporates all level choreography with pole flow, kicks, lifts, poses, spins & more.
Flow - Focusing on strengthening, conditioning and self awareness. This class will help you find your own flow, to be able to blend your walks, swoops, pirouettes, spins & floor floor together, as well as have grace and control with dance, posing, transitions and combos. This class also focuses on body alignment, using musicality and quality of
movement.
Pole Basework is a comprehensive exploration of basic pole and flow techniques, including proper body positioning, hand grips, and foundational movements at the base of the pole. In this class students learn how to seamlessly transition between low pole work and floorwork, incorporating fluid movements and graceful transitions to enhance dance flow.
Floorwork - This session focuses on overall movement on the floor. You will explore your body movement, flexibility and space available, as well as working on flow. This session includes choreo based movement, as well as acro and awareness techniques.
Body Awareness - In the Body Awareness Bonus Class, participants will work to understand how their body moves and engages, while working through a variety of floor-based movements and breathing techniques to enhance their ability to move with grace and intention.
Strength & Flexibility- In this session, students work through a variety of Strengthening, conditioning, and Flexibility techniques, using their body weight, the floor, as well as incorporating various apparatuses such as the Pole, Aerial Hammock, Yoga Blocks, Wheels, Balance Balls & more. Sneakers are required for the first half of this session.
Invert Clinic - In the MCDF Inverts clinic, participants focus on strength, agility and balance, while working through a variety of conditioning and technique breakdowns, to help progress further with both on the pole and off the pole inversions. This is an all level session, where students will be instructed to work on a curriculum specific to where they are at individually, in their invert journey.
Chair Dance - Chair Dance is a beginner friendly choreography-based class, involving fierce and sexy dance moves on and around the chair. Our routine breakdowns will have you feeling confident in no time while also improving your overall body strength and coordination. No dance experience required!
Get Sexy Adult Dance Fusion - is a choreography based class that incorporates sexy choreography, full bodied movement, and becoming the music. As with Chair Dance, these classes also improve over all body strength and coordination, as well as an amazing confidence boost. No dance experience required!
Dance Experiences - These special classes vary, and are a fusion of our get sexy and chair dance choreography, that feature a specific artist/theme.
Bonus Class: Flexibility - Combines the physical practice of stretching, strengthening and conditioning, with use of a variety of equipment, including the Aerial Hammock, blocks, wheels, rollers, bands and more, where participants work through a variety of stretches and exercises to help with overall flexibility, range of motion, mobility, body development and full body conditioning.
Aerial Hammock (Series & Private Lessons only) - Develop your strength and stamina while focusing on fluidity and sequencing in Aerial Hammock. This class is full of dynamic movement, rolling up and standing on the fabric. This class begins with basic skills and conditioning, while participants gradually progress into learning more elaborate poses and tricks, as well as longer sequences of aerial movement.
Lyra/Aerial Hoop sessions are available in Private 1:1 only. Sorry for any inconvenience. However, packages are available to make private lessons more affordable for regular attending clients.