Wednesday, October 18, 2017

Parkour Olympic Challenge - Results

Parkour Olympic Challenge Results
2017 Fall Quarter Parkour Olympic Challenge Winners
Congratulations to everyone who competed!  Our next Challenge will be January 2018.  Stay tuned or ask Coach Corey for details (freeflowacademy@gmail.com).  
  • 5-8 (NA)
  • 9-13 (Matthew Maxim) 1:41.79
  • 14 + (Ryan Robinson)  1:13.72
Olympic Challenges
  • (Teen/Adult) Thief Precision - 3’
  • Kong Precision -
  • (9-13) Standing Precision (Matthew Maxim) 7’
  • (5-8) Standing Precision (Jordan Wall) 4’ 11”
  • (Teen/Adult)Standing Precision - (Brad Langston) 7’ 8”
  • (5-8) Running Precision - (Audric Pail) 4’ 10”
  • (9-13) Running Precision (Matthew Maxim) 8’3”
  • (Teen/Adult) Running Precision - (Brad Langston) 7’ 8”
  • (Teen/Adult) Lache Precision - (Brad Langston) 7’ 3”
  • (Teen/Adult) Lache Cat - (Ryan Robinson) 8’ 2”
  • (5-8) Tac to Precision - (AJ Pail) 5’ 4”
  • (9-13) Tac To Precision - (Matthew Maxim) 6’ 9”
  • (Teen/Adult) Tac to Precision - (Brad Langston) 6’
(Events for Height)
  • Highest Box Jump
  • Dyno
  • (5-8) Wall Run - (Jordan Wall) 5’ 11”
  • (9-13) Wall Run - (Matthew Maxim) 10’ 3”
  • (Teen/Adult) Wall Run - (Ryan Robinson) 11’ 2”
  • Front Flips 
(Events for Reps or for Time)
  • (Teen/Adult) Longest Hang (Brad Langston) 1:04.33
  • (5-8) Longest Hang - (Bruce Langston) 1:19.11
  • (5-8) 5 Cat Climb Ups for Time - (Audric Pail) 23.96
  • (Teen/Adult) 5 Cat Climb Ups for time - (Tyler Pomerance) 49.63
  • Most Muscle ups
  • Most Pull Overs
  • (5-8) Longest Rail Balance - (AJ Pail) 49.27
  • (9-13) Longest Rail Balance - (Matthew Maxim) 29.94
  • (Teen/Adult) Longest Rail Balance - (Brad Langston) 1:30.29
  • Longest Handstand
(Events for Speed)
  • (Teen/Adult) 100m run (Ryan Robinson) 11:45 seconds
  • 400m run
  • 800m run
  • (9-13) 100m Quadrupedal Movement (Matthew Maxim) 48.45
  • (Events for Technique/Landing)
  • Quietest Backflip

Free Flow Academy Class Description - CONTEMPORARY DANCE

Contemporary dance is a style of expressive dance that combines elements of several dance genres. Contemporary dancers strive to connect the mind and the body through fluid dance movements.  Many dancers in the commercial/competition world refer to their contemporary jazz as contemporary. Just like a Picasso is different than a Monet, modern dance is different than ballet. Contemporary Dance is a collaborative style that includes modern, jazz, ballet, and hip hop elements.


Free Flow Academy's Contemporary Dance program is for students looking to achieve proficiency or mastery in basic movement fundamentals - flexibility, strength, poise, rhythm, coordination, spacial awareness, physical confidence, and motor fitness.  Our program is designed to build a strong foundation in movement, while developing skills that can translate to other movement disciplines.  We also prepare students to enter our media program if their goal is to perform in stage, films, and musicals.

Movements are progression based.  Students will learn basic hand and foot positions (ballet), turns, leaps, choreography, and other movements that build a foundation for more advanced techniques.

Jazz shoes are required for this class.  Some dances will be taught barefoot, but shoes will be needed for many types of routines, especially for students looking to do film or musicals.  We also recommend wearing tight fitted clothing, such as leggings and leotards.  We recommend Capezio Jazz Shoes.


Our Dance program follows our 3/7 Core Values - Growth, Integrity, and Friendship.  Free Flow Academy Participants and Staff commit to 3 main core values. Each of these core values have 7 influences that guide and direct the characteristics of each value, and serve as a continual reminder to our own pursuit of excellence. our community is diversified, however we share a common mindset that unifies and establishes an optimal environment for innovation as well as pursuits that serve the hive, and the individual.

All people of goodwill and Genuine spirit are welcome to join our community and adopt our growth mindset. Here you will find we praise effort and talent. As long as you are willing to work and grow, you will find a place here among us.

Click here to view our SKILL SHEETS

Click here to read about our TRAINERS (Ms. Melissa) (Ms. Elle)

Free Flow Academy - Instructor Bio - Ms. Melissa


Education & Instruction

Melissa has 4 years of comprehensive dance training in the disciplines of Jazz, Ballet, Hip Hop, and Contemporary dance. These disciplines emphasized the technical, theatrical, creative, and fitness components of dance, including daily instruction on technique, dance history, theory, choreography, and artistry.  Melissa has been teaching and choreographing song and dance numbers to children ages 6+ for the past 3 years.  She loves working with children, having 2 of her own.  She has recently taken up Aerial Silks to challenge herself as a dancer and athlete.  Her and her husband also enjoy partner dancing.  She is hungry to grow the dance department at Free Flow Academy, and isn't afraid of a new challenge.  Her pioneering spirit and visionary mind is what makes Ms. Melissa such a valuable addition to the Free Flow Academy team, and we are excited to have her!



CONTEMPORARY DANCE - SKILL SHEETS




Monday, September 18, 2017

Experimentation is the Mother of Creation. Repetition is the Mother of Skill.

Repeating a progression, skill, or conditioning exercise is how athletes and artists get better, more efficient, and eventually, with enough practice and repetition, orchestrate a skill with flawless precision, making it appear "easy" or "without effort."  If you are not willing to practice or repeat a skill, then you will eventually lose it, or it will become less efficient over time.  Which is why it's important to choose activities or skill sets that you really enjoy doing and learning about.  This is how you can stay active in a sustainable fashion.

On the other hand there is another side of developing skill, which is experimentation and exploration. This is the heart of Free Flow Academy.  Allowing an artist or athlete to "flow" is how new things and new ideas are born.  We wouldn't have Parkour, Dance, Martial Arts, Aerial Arts, or even all the movements in Tumbling and gymnastics if it wasn't for people experimenting with new kinds and ideas of movement.  We wouldn't have sports, or the Olympic Games if it wasn't for people willing to put their ideas and strategies to the test, and measure their progress over time.    

So next time you feel the urge to spend time "playing" and just moving around, do it!  "Re-child Yourself."  It's therapeutic, fun, and gives your body additional "movement nutrition."


Friday, September 15, 2017

Free Flow Academy - Instructor Bio - Bob Gagnon

Bob is a 26 year Army veteran with multiple deployments under his belt while serving with the esteemed 7th infantry division.  His passion for martial arts began with the hand to hand combat training he received as an infantryman early in his career.  Over time, the Army’s hand to hand combat fighting style progressed from a few Judo hip tosses into a complete fighting system designed to subdue enemy combatants in the absence of weapons.  This comprehensive fighting system is known as the Modern Army Combatives Program (MACP) and was developed with techniques derived from proven successful fighting styles such as Brazilian Jiu Jitsu, Judo, and Krav Maga.

Bob is a certified MACP Instructor who volunteers his time assisting local Army National Guard units with MACP training on a quarterly basis.  He was co-owner of the accomplished Nor Cal MMA Martial Arts School out of Roseville and is a licensed CAMO corner man who has trained local fighters for participation in MMA promotions such as Gladiator Challenge, Rebel Fights, Art of War, Clash of the Titans, Titans Cage, and Ultimate Reno Combat.  He is a family man, married with 3 children, 1 grandchild, and too many pets to list.  Bob enjoys sharing his knowledge and experience with everyone.  Stop by and take in one of his classes.  It’s a fun, safe, self-paced, no-gi grappling style guaranteed to work both the mind and body.



Free Flow Academy - Instructor Bio - Ms. Elle

Elle Beyer is Co-Founder of Free Flow Academy, and Co-Founder of Survival Science self defense program.  She is an artist, athlete, entrepreneur, choreographer, mother of 4, and has a physical fitness background of 15+ years Kung Fu and Martial Arts, 6 years Parkour, and 25+ years of movement arts experience.  She grew up a competitive athlete, and also danced from the age of 7 all the way through college.  She has an entertainment background (under the name Elle Bennett), having traveled the world as a working stunt woman, actress, model, and sports newscaster/journalist.  She believes in creating the holistic athlete/artist and growing specific industries that promote health, longevity, environmental awareness, community, and humanity.

Empowering women and children is her calling.  At 16 years old she escaped kidnapping and rape in a Wal-Mart parking lot.  In her early 20's, she escaped kidnapping and gang rape.  Both of these incidents had a profound impact on her, and she wants to use her knowledge and creativity to help those who feel fear and helplessness.  She is devoted to helping people unlock their "Inner Warrior" whenever they need, whether it be in parenting, business, or anti-bullying.  Martial Arts is a way of life, a way to stay in shape and to stay active for a lifetime, a way to learn important life lessons in a safe setting, while gaining life-protecting survival skills.

Aside from her own companies, she has also worked extensively in the non-profit sector, creating and orchestrating fitness, artistic, and leadership programs for youth, coordinating events, camps, and business models to promote cost effective, and affordable programming.  She has worked for some of the largest Non-Profit Corporations in the world (Girl Scouts of America), as well as one of the largest media corporations in the world (Clear Channel).  She is currently on the board of On Native Ground, an award winning media production company. Elle holds a Bachelor's Degree in Media Communications (Radio + TV + Film) from Cal State Fullerton.

In 2016 she completed a West Coast Tour in which she danced/sang, starred, and choreographed the Native American Rock Opera "Something Inside is Broken."   In 2017 she completed 1 feature film, 1 tv pilot, and over a dozen short films.  She is currently putting a great deal of vested focus in writing for tv and movies, as well as developing talent (Free Flow students) in the Free Flow Academy Stunt & Film Progam/Media Academy.  She enjoys social satire and uses comedy in her writing and teaching.

Connect with Ms. Elle on Facebook

Connect with Ms. Elle on Instagram

IMDB Profile

Check out Ms. Elle's Online Self Defense Program






2016 Photo Credit:  Michael Poole


2016 Photo Credit:  Michael Poole


Mono Lake, CA

Parkour Photo (Survival Science) Photo Credit:  Michael Poole


"Something Inside is Broken" Musical Rock Opera 2016 West Coast Tour - Photo Credit:  Gabe Polansky


Related Articles:

Free Flow Academy Class Description - KUNG FU

Media Academy - It's not about Fame or Glory, It's about Community

Free Flow Academy Class Description - STUNT & FILM...MEDIA ACADEMY