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Meet Cate

Try Paddleboarding in Virginia
Meet Cate- Owner of FloatandFlowVa
Welcome to

Welcome to Floatandflowva your

Outdoor Paddleboard Fitness Gym!

We are a small, woman owned, state registered, outdoor yoga and paddleboard adventure company offering a variety of fitness classes for multiple experience levels from beginners to cross fit to racing training. 

What Gives You Vitality, Vigor, Joy and Knowledge?


~ CYT 200 (Yoga)

~ SUP Yoga

- PaddleFit Instructo

- Scuba Diver 

~ Boat License

- CPR Certified

Paddleboarding offers multiple levels of fitness experiences in the beautiful outdoors. Our beginner classes teach you balance/strokes/skills, launching and landing safely and weather planning, More paddles equals increased confidence, experience and adventures! Got at least one or two paddles under your belt...try our SUP Yoga Foundations or Multiflow Vinyasa, SUP Athletic Paddle, SUP Social, Boards & Breakfast, PaddleFit HIIT on our bouy course.

Every class (except our Survivor winter series) offers a Board Rental price OR a Bring Your Own Board (BYOB) reduced price option. 

- Rentals come with board, paddle, life jacket, dry bag

- BYOB- Bring Your Own Board, paddle, life jacket 

Questions? Email if interested!

Providing a Quality Service

Providing a quality experience is our utmost goal. We do this by

  • Ensuring all equipment (paddleboard, paddle, life preserver) are clean and maintained

  • Providing safety tips while on the water

  • Ensuring our instructors are certified in SUP Yoga, Lifesaving skills and CPR so we can support health and wellness at all levels

  • Modifications and stretches on the board to accomodate any sore muscles. 

Email with any questions!

Protecting Our Waterway

We enjoy the nature of our waterways! Let's keep them clean. We clean up our launch sites on every tour. Every September/October we host two free creek cleanups with free boards, trash bags, gloves and grabbers! Let's have fun and clean up our waterways! 

Enjoy our gallery. I bring a lifetime of experience on the water to FloatandFlow

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