COVA Pole & Movement

COVA Pole & Movement Virginia Beach's premier pole fitness studio

New month, new pole goals 🔥 Our 4-week class series are underway and there’s a spot for every body, every level!Mondays ...
09/07/2026

New month, new pole goals 🔥 Our 4-week class series are underway and there’s a spot for every body, every level!

Mondays – Level 1 with unleashing_mystique | Sept 7-28 | 6:00-7:15pm
Wednesdays – Level 1.5 with Shaina Cruea | Sept 9-30 | 6:00-7pm
Thursdays – Spin Pole 101 with Shaina Cruea | Sept 10-Oct 1 | 11:30am-12:30pm
Saturdays – Intro to Pole with Shay Butta Baby ✨ | Sept 12-Oct 3 | 11:30am-12:45pm

Whether you’re brand new to the pole or ready to level up your inverts, we’ve got a series with your name on it. Sign up at the link in bio! See you on the pole 💪🔥

✨ THIS SATURDAY: Movement Lab with Kat ✨⁠⁠If you want to get better on the pole, this OFF THE POLE class is a must! 🔥⁠⁠M...
09/01/2026

✨ THIS SATURDAY: Movement Lab with Kat ✨⁠
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If you want to get better on the pole, this OFF THE POLE class is a must! 🔥⁠
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Movement Lab blends strength, stability, and body awareness with playful, purposeful movement — and honestly? It might be the missing piece in your pole training!⁠
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Kat's approach is all about coordination, balance, and nervous system training, which means you'll walk out moving smarter, feeling stronger, and building brand-new control in your body.⁠
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Expect a mix of challenge and curiosity! This is a fun, functional class that'll make you better at everything you do, on the pole and off it. 💪⁠
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📅 Saturday, September 5th @ 11:30am with Kat Hoff
🙌 All levels welcome, no prerequisites⁠
💵 $35 or a class credit — included for unlimited members!⁠
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Sign up: https://covapolemovement.onbookee.com/class-detail/6454978/r/1795

Here’s our schedule for the upcoming month!Things to note:👠 Heels Flow Choreo with unleashing_mystique is now Saturdays ...
08/31/2026

Here’s our schedule for the upcoming month!

Things to note:

👠 Heels Flow Choreo with unleashing_mystique is now Saturdays at 1 pm. Come learn a fun, feisty heels choreo with her over 3 weeks. Then the last Saturday of the month will be her Sexy Chair Choreo!

🎉 New to pole? You have 3 Intro to Pole classes to choose from throughout the week: Mondays at 7:30 pm, Thursdays at 10 am, and Saturdays at 11:30 am. All intro classes are now 75 minutes to give us a little extra time to dive deeper!

We can’t wait to see you in class this month! Link in bio to sign up.

Calling pole instructors & aspiring instructors in the Virginia Beach area: XPERT 1&2 is coming to COVA this October!‼️ ...
08/28/2026

Calling pole instructors & aspiring instructors in the Virginia Beach area: XPERT 1&2 is coming to COVA this October!

‼️ And the course is 25% off if you sign up by 9/11, so if you're thinking about signing up, now is the time!

Whether becoming a pole instructor has been on your "maybe someday" list, you’re ready to start teaching ASAP, or you’re already teaching and want to strengthen your skills, this training is for you!

✨ We’re hosting the XPERT Pole Fitness 1&2 Training at COVA Pole & Movement October 10th & 11th & our very own will be leading the training.

This beginner/intermediate level instructor training is designed to teach you not just WHAT to teach, but also HOW to teach it safely, effectively, and confidently!

Throughout the training, you’ll dive into:
✨ How to break down and teach beginner + intermediate static pole movements
✨ Progressions & modifications for those movements
✨ Common mistakes and how to coach through them
✨ Safe, effective spotting techniques & helpful cueing techniques
✨ The skills you need to create classes that are both fun AND safe

You do NOT have to already be an instructor to attend. This training is a great fit for aspiring instructors, current instructors who want to expand their knowledge, or experienced pole students who are ready to explore what teaching could look like.

📍 COVA Pole & Movement, Virginia Beach
📅 Saturday & Sunday, Oct 10&11, 2026
🎟️ $550 - but GET 25% OFF when you sign up by 9/11!

Ready to take the next step in your pole journey? Comment/DM us XPERT we’ll send you the training details + registration info. 💌

Or sign up directly here: https://xpertfitness.com/find-a-course/pole-12-cova-pole-movement-virginia-beach-va-usa-10-11-october-2026/

08/25/2026

Your layback doesn’t start with throwing yourself backwards and hoping for the best!

Like so many pole skills, it’s all about building the foundations first — getting comfortable with your contact points, understanding the mechanics, and gradually the strength & confidence to take it all the way.

✨ Step 1: Martini Sit
✨ Step 2: Cross-knee layback with hand assist
✨ Step 3: Cross-knee layback - no hands
✨ Step 4: Cross-Ankle Layback

REMEMBER: you don’t have to jump straight to the “final” version of a move to be making progress. Every variation teaches you something you’ll use in the next one. 💪

Where are you in your layback journey? 👀
If you’d like more help breaking down your laybacks, check out our schedule in our bio and sign up for our level 1 classes!

Save this one for your next pole practice! 💕

📣 COVA crew — check this week’s schedule before you head to the studio!We’ve made a few small changes to the schedule, s...
08/23/2026

📣 COVA crew — check this week’s schedule before you head to the studio!

We’ve made a few small changes to the schedule, so be sure to take a look! 👀 Save this post + double-check the schedule when you book!

✨ A few things to note:
• PoleFit Power with is now Mondays at 4:45. Come condition before Level 1!
• New Spin Pole 101 class Thursdays at 11:30 am with —join us to learn a beginner-friendly spin pole combo, with progressions available for higher levels
• New Spin Pole 101 class Thursdays at 11:30 am
• Our monthly Sexy Chair class with is this Thursday at 7:30 pm, don't miss out!
• This will be the last week Heels Flow Choreo/Sexy Chair with will be on Thursdays. Next week this class will move to Saturdays!

📲 **Book your classes through the link in our bio — and tag your pole bestie so they don’t miss the changes either!**

Which class are we seeing you in this week? 👇

08/21/2026

Shout out to our Gen Z clients keeping us young! We love yall, pimple patches and all!

Here’s to every instructor that has taught multiple generations and has no clue what’s hip to say and do anymore 💁🏼‍♀️

✨Midnight Heels Workshop🌙Friday August 28th at 7:30pm with Shaina Cruea ‼️EARLY BIRD PRICING ENDS TOMORROW 8/21‼️LINK IN...
08/20/2026

✨Midnight Heels Workshop🌙
Friday August 28th at 7:30pm with Shaina Cruea
‼️EARLY BIRD PRICING ENDS TOMORROW 8/21‼️

LINK IN BIO TO SIGN UP

Do you desire to move from one move to the next with fluidity and intention? This workshop is perfect for dancers who want to find their flow in heels through beautiful, low-flow choreography. We’ll focus on connecting movements seamlessly, creating transitions that feel smooth, intentional, and effortless. There will be optional trick variations for those who want to challenge themselves, but tricks are not required to create and execute a fluid combo. This workshop is beginner-friendly, but some prior pole heel experience is recommended!

Address

528 Newtown Road
Virginia Beach, VA
23462

Opening Hours

Monday 6am - 10pm
Tuesday 6am - 10pm
Wednesday 6am - 10pm
Thursday 6am - 10pm
Friday 6am - 10pm
Saturday 6am - 10pm
Sunday 6am - 10pm

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