I made an "app" with Flash CC and I was wondering how I could upload it onto my iPhone or iPad for free.
use flash pro to install on your idevice.
in the air for ios settings panel > deployment > tick 'install application on connected ios device.
To get it onto a device you would need a provisioning profile. To get one of those for free, without paying the $99 per year, takes some doing. Here's a guide someone wrote, for another tool, but the steps to get the free provisioning profile should work for Flash Pro too: