SLU Classes

Studio Schedule

Members are required to reserve a spot in class through the online member portal, to ensure there is adequate space and equipment for all attendees.  Visit reservation policies here.

Canceled class:
Wednesday | 12pm | BodyCombat

New Classes/Changes as of Monday, September 10th:
Monday/Wednesday | 6:10pm | Barre becomes Upper Body + Core
Wednesday | 7am | Barre

Monday

  • 6:15 am - 7:05 am: Cycle FusionAn intense combo class where indoor cycling meets strength training. Start with 25 minutes of cycling to get your heart rate up and blood pumping, then move to the floor for 25 minutes of strength training combined with weights, bands, and glides.  It's everything you need in a 50 minute session! with SinaSina is a certified LesMills BODYPUMP and Cycling instructor. He has been teaching these formats since October 2015. In his main career as a Software Engineer, he always felt the need for more physical activities to boost up his energy level. Inspired by group exercise classes and great instructors, he started his journey to become an instructor as he observed the effect of group training in his daily life. He is very passionate about teaching, and he is always looking for ways to provide a better experience for his class members and help them achieve their fitness goals.
  • 12:00 pm - 1:00 pm: Body PumpBODYPUMP™ classes are designed to work every muscle group, using classic weightlifting movements like squats, dead-lifts, and curls. The emphasis is on conditioning and endurance, using choreographed music to drive the movements. If you are new to weightlifting, BODYPUMP™ offers a great introduction. Classes are simple and easy to follow, and you can choose the weight that is right for you. During class you will use a bench, risers, and barbell, and all equipment is provided. with Kelly

    I believe everyone is on their own fitness journey. Including me! I love the sense of community that comes from ANY group fitness class. Each member motivates and encourages...no matter how often they come. We’re in it together! I found myself showing up on a more consistent basis thanks to my fellow members. I took the next step and became Body Pump certified in October 2016. There I was at the front of the class and I fell in love with Body Pump all over again thanks to a new perspective. I truly enjoy teaching to all types of members and love to have fun while getting in a good workout!

  • 12:00 pm - 1:00 pm: Yoga Flow

    Synch your breath with your movement. This dynamic Vinyasa class builds strength, flexibility and an awareness of the body.  The class starts slowly, allowing you to land on your mat.  We’ll begin with deep breathing and progress to more challenging postures, building heat from the inside out.  Class ends with restorative breathing and relaxation. Yoga Flow can be modified for any level, allowing practitioners of all abilities to feel both challenged and supported. 

    with ShannonShannon has been practicing yoga for 7 years. It began as a means for her to incorporate more stretches into her workouts, but she noticed quickly how it improved her focus, balance, and awareness. She became more fit, physically and mentally. Her perception of herself and others grew compassionately. She decided she wanted to share with others what yoga had done for her and completed her 200 hour Power Yoga, 50 hour Extended Teaching, and Level 2 Power Yoga Certifications through CorePower Yoga in Seattle. Her training focused on power vinyasa flow, hands on adjustments, and svadhyaya - the study of one’s self and mindfulness. She enjoys teaching yoga to all skill levels, specifically working with injuries, weight-loss, and health conditions such as MS, lupus, cancer, etc. She believes in creating sequences and themes that encourage students to meet their highest potential within each moment. Her classes are for all levels, beginner to advanced practitioners.
  • 5:10 pm - 6:00 pm: BarreFlow Barre classes blend ballet, Pilates and strength training into a comprehensive total body workout. This class uses a combination of large and small movements to keep your heart rate up while targeting specific muscle groups. We will use medium weights, exercise balls, resistance bands, gliders and the ballet barre to challenge and tone the muscles. Expect variety, quick transitions, and come ready to sweat! Flow Fitness Barre classes are done barefoot or in socks, and all are welcome. with MargaretMargaret received her degree in dance from the University of Washington and traveled all over the country performing before returning to the Seattle area. She has taught barre, yoga, pilates, group fitness and dance for several years and is so excited to be a part of the Flow team.  She enjoys hiking, fishing, running races, and playing with her three lab puppies. Get reading to pulse it out to upbeat tunes with Margaret!
  • 5:30 pm - 6:30 pm: Body PumpBODYPUMP™ classes are designed to work every muscle group, using classic weightlifting movements like squats, dead-lifts, and curls. The emphasis is on conditioning and endurance, using choreographed music to drive the movements. If you are new to weightlifting, BODYPUMP™ offers a great introduction. Classes are simple and easy to follow, and you can choose the weight that is right for you. During class you will use a bench, risers, and barbell, and all equipment is provided. with Sara

    Sara is a movement junkie. Sara's passion for movement was apparent at an early age – her first training courtesy of the Solid Gold dancers. That led to 20+ years of dance experience and education in a wide variety of disciplines included Ballet, Jazz, Hip-Hop, Contemporary, African, Tap, and Dancehall. She LOVES Dancehall. Sara is AFAA certified, qualified to teach TRX and barre, and licensed to teach Zumba Fitness and Zumba Step. Most importantly she continues to pursue her movement education by taking as many classes and formats as possible. She loves to share this knowledge in her dance based fitness classes. This allows every class is different! When not dancing, Sara is an avid outdoor enthusiast whose favorite activities include sunbathing, walking her dog on flat paved paths (in high heels of course), and dining al fresco. She also likes Chick Fil A (no matter how politically incorrect that is).

  • 6:10 pm - 7:00 pm: Upper Body + CoreIn this class you will use various props to target the upper body & core, combined with exercises to increase range of motion and improve flexibility. Expect to leave feeling lengthened, refreshed and a little shaky! This class is for all fitness levels. with MargaretMargaret received her degree in dance from the University of Washington and traveled all over the country performing before returning to the Seattle area. She has taught barre, yoga, pilates, group fitness and dance for several years and is so excited to be a part of the Flow team.  She enjoys hiking, fishing, running races, and playing with her three lab puppies. Get reading to pulse it out to upbeat tunes with Margaret!
  • 6:30 pm - 7:20 pm: Team ConditioningTeam Conditioning sessions are designed to increase conditioning and muscular endurance using multi-joint and multi-plane functional movements. After meeting and greeting your teammates, our coaches will lead and push each team member through a series of timed training ‘Blocks’ using Kettlebells, Dumbbells, TRX-Trainers, Slam Balls, Ropes, Sandbags, and our High Intensity Interval Training equipment for a complete metabolic workout. This program is designed to be an excellent complement to your Strength Training sessions and is included in your membership.   with SLU Coaches
  • 6:40 pm - 7:40 pm: ZumbaEven if you haven’t danced in years, Zumba will get you out on the floor. This wildly popular Latin-inspired class combines all fitness elements -- cardio, muscle conditioning, balance and flexibility, boosted energy, and a serious dose of awesome. With high-energy music and synchronized dance movements, you’ll see why Zumba is a worldwide sensation. Enjoy a complete workout while having a complete blast. with Daren

    Daren immediately felt he had found a home with Zumba® Fitness, taking classes in Seattle with kick-butt instructors and was so inspired he became a Zumba® instructor in October 2011. Daren has always loved dance and group fitness and finds Zumba® to be a great way to get healthy and fit – and to get the soul energized! He has a passion for Latin music as well as Bollywood, K-pop, flamenco, global pop and the occasional drag classic.  He is also licensed in Zumba® Step and regularly attends Zumba Jams and  Zumba Conferences and Convention to keep things fresh!

    Daren’s work at the University of Washington’s Department of Global Health has taken him to Ecuador, Peru, Mexico, and Canada, where he always makes sure to find the time to dance! No stranger to the stage, Daren hammed it up for a few years as a sketch comedian in Seattle in the sketch comedy group the Pork Filled Players and is always up for karaoke night at SBK! Daren welcomes EVERYONE to his classes where he’ll bring his special brand of energy, humor, and enthusiasm to your workout!

Tuesday

  • 6:00 am - 6:50 am: Team ConditioningTeam Conditioning sessions are designed to increase conditioning and muscular endurance using multi-joint and multi-plane functional movements. After meeting and greeting your teammates, our coaches will lead and push each team member through a series of timed training ‘Blocks’ using Kettlebells, Dumbbells, TRX-Trainers, Slam Balls, Ropes, Sandbags, and our High Intensity Interval Training equipment for a complete metabolic workout. This program is designed to be an excellent complement to your Strength Training sessions and is included in your membership.   with SLU Coaches
  • 6:30 am - 7:20 am: BarreFlow Barre classes blend ballet, Pilates and strength training into a comprehensive total body workout. This class uses a combination of large and small movements to keep your heart rate up while targeting specific muscle groups. We will use medium weights, exercise balls, resistance bands, gliders and the ballet barre to challenge and tone the muscles. Expect variety, quick transitions, and come ready to sweat! Flow Fitness Barre classes are done barefoot or in socks, and all are welcome. with Olivia

    Olivia started her group fitness journey in 2013, while attending Arizona State University. She grew up dancing, and decided to try out being a Zumba instructor. Little did she know she would fall in love with group fitness and still be teaching today! In May 2014 she graduated with a B.S. in Healthy Lifestyle Coaching and moved to Seattle with her husband. After moving she expanded her classes, becoming a Barre and Strength/Tone instructor. Olivia enjoys incorporating classical ballet techniques into her Barre classes to create a fast-paced, full body toning class. In addition to teaching group fitness, Olivia is a Whole Health Coach, working with clients to reach their wellness goals. Other activities she enjoys are cycle, Yoga, running, hiking, and Pilates. Olivia’s goal in every class is to create a safe, unique, fun, and effective workout!

  • 11:30 am - 12:20 pm: Team ConditioningTeam Conditioning sessions are designed to increase conditioning and muscular endurance using multi-joint and multi-plane functional movements. After meeting and greeting your teammates, our coaches will lead and push each team member through a series of timed training ‘Blocks’ using Kettlebells, Dumbbells, TRX-Trainers, Slam Balls, Ropes, Sandbags, and our High Intensity Interval Training equipment for a complete metabolic workout. This program is designed to be an excellent complement to your Strength Training sessions and is included in your membership.   with SLU Coaches
  • 12:10 pm - 1:00 pm: BarreFlow Barre classes blend ballet, Pilates and strength training into a comprehensive total body workout. This class uses a combination of large and small movements to keep your heart rate up while targeting specific muscle groups. We will use medium weights, exercise balls, resistance bands, gliders and the ballet barre to challenge and tone the muscles. Expect variety, quick transitions, and come ready to sweat! Flow Fitness Barre classes are done barefoot or in socks, and all are welcome. with Olivia

    Olivia started her group fitness journey in 2013, while attending Arizona State University. She grew up dancing, and decided to try out being a Zumba instructor. Little did she know she would fall in love with group fitness and still be teaching today! In May 2014 she graduated with a B.S. in Healthy Lifestyle Coaching and moved to Seattle with her husband. After moving she expanded her classes, becoming a Barre and Strength/Tone instructor. Olivia enjoys incorporating classical ballet techniques into her Barre classes to create a fast-paced, full body toning class. In addition to teaching group fitness, Olivia is a Whole Health Coach, working with clients to reach their wellness goals. Other activities she enjoys are cycle, Yoga, running, hiking, and Pilates. Olivia’s goal in every class is to create a safe, unique, fun, and effective workout!

  • 5:10 pm - 6:10 pm: Yoga Flow

    Synch your breath with your movement. This dynamic Vinyasa class builds strength, flexibility and an awareness of the body.  The class starts slowly, allowing you to land on your mat.  We’ll begin with deep breathing and progress to more challenging postures, building heat from the inside out.  Class ends with restorative breathing and relaxation. Yoga Flow can be modified for any level, allowing practitioners of all abilities to feel both challenged and supported. 

    with KatrinaKatrina has had a lifelong relationship with movement, dancing ballet from a young age and later studying other dance styles including flamenco, and aerial dance. After discovering yoga, she began exploring many styles such as Vinyasa, Forest, Yin, and Anusara yoga. Her teaching is strongly influenced by her practice of yoga, combining Ashtanga’s focus on connecting movement with breath and Iyengar’s attention to precise alignment. Katrina received her 200-hour teacher training from YogaWorks in 2009, studying with Natasha Rizopoulos and has completed several additional teacher trainings including restorative teacher trainings with Jillian Pransky, Yoga Tune Up® Therapy Ball training with Jill Miller, certified in the Lagree Fitness method, and numerous other workshops and trainings. When she is not teaching, Katrina can be found volunteering for numerous environmental organizations, enjoying the coast, or exploring new food and flavors in her kitchen and restaurants.
  • 5:30 pm - 6:15 pm: Cycle + Core

    A high intensity, 45-minute class with 30 minutes of pure spin, and 15 minutes of core specific work. We’ll begin with 30 minutes of cycling - riding to the rhythm of powerful music. Then we’ll hit the floor for 15 minute of work focusing on the abs and lower back. This class can be adapted for any level of fitness.

    with Andi

    Combining her love of music & movement and her infectious energy, Andi has created her own non-competitive and unique teaching style. Andi believes that in order for physical activity to become habitual, it must be FUN! You can count on Andi to play motivating music and lead a workout that is appropriate for all fitness levels. She holds a bachelor’s and a master’s degree in Exercise Physiology in addition to certifications as a health coach, personal trainer, Pilates & yoga instructor, and in many more group fitness formats. In an effort to educate and inspire the world to lead a healthier lifestyle, Andi is also a Master Trainer for the American Council on Exercise.

  • 5:30 pm - 6:20 pm: Team ConditioningTeam Conditioning sessions are designed to increase conditioning and muscular endurance using multi-joint and multi-plane functional movements. After meeting and greeting your teammates, our coaches will lead and push each team member through a series of timed training ‘Blocks’ using Kettlebells, Dumbbells, TRX-Trainers, Slam Balls, Ropes, Sandbags, and our High Intensity Interval Training equipment for a complete metabolic workout. This program is designed to be an excellent complement to your Strength Training sessions and is included in your membership.   with SLU Coaches
  • 6:20 pm - 7:20 pm: Release & RestoreThis class will relieve muscle soreness, reduce tension, improve coordination, and improve joint range of motion. By rolling on massage balls (Yoga Tune Up Therapy Balls) for self-massage techniques and other movements, your body will recover from workouts quicker and experience deep relaxation. This class is appropriate for all levels.  Come, ready to roll! with KatrinaKatrina has had a lifelong relationship with movement, dancing ballet from a young age and later studying other dance styles including flamenco, and aerial dance. After discovering yoga, she began exploring many styles such as Vinyasa, Forest, Yin, and Anusara yoga. Her teaching is strongly influenced by her practice of yoga, combining Ashtanga’s focus on connecting movement with breath and Iyengar’s attention to precise alignment. Katrina received her 200-hour teacher training from YogaWorks in 2009, studying with Natasha Rizopoulos and has completed several additional teacher trainings including restorative teacher trainings with Jillian Pransky, Yoga Tune Up® Therapy Ball training with Jill Miller, certified in the Lagree Fitness method, and numerous other workshops and trainings. When she is not teaching, Katrina can be found volunteering for numerous environmental organizations, enjoying the coast, or exploring new food and flavors in her kitchen and restaurants.
  • 6:30 pm - 7:30 pm: Body CombatBODYCOMBAT is a high-energy martial arts-inspired workout that is totally non-contact. Punch and kick your way to fitness - no experience needed. Learn moves from Karate, Taekwondo, Boxing, Muay Thai, Capoeira and Kung Fu. Release stress, have a blast and feel like a champ. Bring your best fighter attitude and leave inhibitions at the door. with Sara ATo get away from her sedentary life as a software engineer, Sara hit her local gym and attended her first ever LesMills BodyCombat class back in 2013. She fell in love with the program and all the kicks and punches immediately. She was very inspired by her instructors and the amount of results she got from attending classes. One of the aspects of group fitness classes that Sara loves, has been working out together as one and building community with other members. This has made her go back for more each week. Fast forward in 2015, she decided to be part of the change and contribute back to the community. Sara got certified in BodyCombat in 2015 and a year later in BodyPump program. She is very passionate about pushing her members to the place they never thought they could get. Sara’s interests are reading, hiking, snowboarding, running and photography.

Wednesday

  • 6:15 am - 7:00 am: Cycle + Core

    A high intensity, 45-minute class with 30 minutes of pure spin, and 15 minutes of core specific work. We’ll begin with 30 minutes of cycling - riding to the rhythm of powerful music. Then we’ll hit the floor for 15 minute of work focusing on the abs and lower back. This class can be adapted for any level of fitness.

    with Jenna

    Jenna is a fitness enthusiast and life long yogi who grew up as a ballet dancer. Her fitness journey began when she went to college and realized without ballet she needed to find a fitness outlet. She fell in love with strength training, which led her to compete and place in her first NPC competition in 2015.

    Jenna believes the best fitness regime is full of variety and workouts you truly enjoy and look forward to. She hopes to spread her passion and enthusiasm for fitness with others. In her classes you will work hard, but leave with a smile on your face and feel accomplished. When not at the gym, Jenna can be found in the lab working on experiments, roller blading, reading, or cheering on the Seahawks!  

  • 7:00 am - 8:00 am: BarreFlow Barre classes blend ballet, Pilates and strength training into a comprehensive total body workout. This class uses a combination of large and small movements to keep your heart rate up while targeting specific muscle groups. We will use medium weights, exercise balls, resistance bands, gliders and the ballet barre to challenge and tone the muscles. Expect variety, quick transitions, and come ready to sweat! Flow Fitness Barre classes are done barefoot or in socks, and all are welcome. with Amy HA Southern California native, Amy is a former professional dancer and certified Barre instructor and has been teaching for over 10 years. As a professional dancer, she performed with numerous regional theatres as well as places like Disneyland, House of Blues, and on ships with the Holland America Cruise Line. She spent seven years kickin’ it as a Radio City Rockette in New York, where she first discovered Barre. She immediately fell in love with the technique because it combined two of her favorite things- dance and fitness. After sustaining a broken foot and undergoing shoulder surgery, Barre became her go-to during recovery as the best low-impact workout that had a high enough intensity to maintain her strength. Amy feels very blessed to have the opportunity to share her love of Barre with the Flow Fitness family!
  • 11:30 am - 12:20 pm: Team ConditioningTeam Conditioning sessions are designed to increase conditioning and muscular endurance using multi-joint and multi-plane functional movements. After meeting and greeting your teammates, our coaches will lead and push each team member through a series of timed training ‘Blocks’ using Kettlebells, Dumbbells, TRX-Trainers, Slam Balls, Ropes, Sandbags, and our High Intensity Interval Training equipment for a complete metabolic workout. This program is designed to be an excellent complement to your Strength Training sessions and is included in your membership.   with SLU Coaches
  • 12:00 pm - 1:00 pm: Yoga Flow

    Synch your breath with your movement. This dynamic Vinyasa class builds strength, flexibility and an awareness of the body.  The class starts slowly, allowing you to land on your mat.  We’ll begin with deep breathing and progress to more challenging postures, building heat from the inside out.  Class ends with restorative breathing and relaxation. Yoga Flow can be modified for any level, allowing practitioners of all abilities to feel both challenged and supported. 

    with Michelle

    Michelle discovered yoga 20 years ago when it was suggested to her as a method to heal a spinal injury. Almost immediately she noticed a decrease in pain during and after yoga class. Day by day practice not only left her feeling physically stronger, but also more focused, peaceful and more joyful than she had ever felt before.

    Michelle was eventually inspired to share her passion for yoga with others. In 2003, while living in Florida, Michelle enrolled in a 200 hour yoga teaching training at Discovery Yoga in St. Augustine and has been teaching ever since. Michelle believes that as a yoga instructor you are always evolving and learning. She has since honed her practice in various workshops and teacher training hosted by influential yoga teachers such as Shiva Rea, Baron Baptiste and Johnny Kest. Michelle is intuitive in her teaching style balancing a playful flow along with various stress reduction techniques.

  • 5:10 pm - 6:00 pm: BarreFlow Barre classes blend ballet, Pilates and strength training into a comprehensive total body workout. This class uses a combination of large and small movements to keep your heart rate up while targeting specific muscle groups. We will use medium weights, exercise balls, resistance bands, gliders and the ballet barre to challenge and tone the muscles. Expect variety, quick transitions, and come ready to sweat! Flow Fitness Barre classes are done barefoot or in socks, and all are welcome. with JaclynJaclyn Mason, a Quincy, IL native, has been a proud Seattle dweller for two years. In 2015, Jaclyn graduated with a BFA in Dance and a certificate in Business Entrepreneurship from Webster University in St. Louis, MO. As an avid mover she enjoys dancing, barre, rock climbing, hiking, and yoga, to name a few. She is currently a freelance dance artist and dance instructor at All That Dance. Jaclyn first discovered barre after taking a class from her friend and colleague, Olivia. She quickly became hooked and received her training and certification from the International Ballet Barre Fitness Association. Since teaching barre, she continues to fall in love with the way barre can increase and improve strength, stability and mobility in the body. Jaclyn's barre class is a high energy, full body workout; guaranteed to make you sweat as you move through a creative integration of ballet, pilates, and yoga!
  • 5:30 pm - 6:30 pm: Body PumpBODYPUMP™ classes are designed to work every muscle group, using classic weightlifting movements like squats, dead-lifts, and curls. The emphasis is on conditioning and endurance, using choreographed music to drive the movements. If you are new to weightlifting, BODYPUMP™ offers a great introduction. Classes are simple and easy to follow, and you can choose the weight that is right for you. During class you will use a bench, risers, and barbell, and all equipment is provided. with JessicaJessica has been a fitness fanatic for years, engaging in competitive cycling, boxing, target training, trail running, and Les Mills classes. She fell in love with the fitness industry so much she wanted to share her knowledge and enthusiasm with others. She has taught technical boxing, circuit training, weight lifting and boot camp classes. Jessica has been participating in BodyPump since 2012 and loved the program so much she became a certified BodyPump instructor in 2014. When she's not training or teaching others, she works full time as a senior digital designer.
  • 6:10 pm - 7:00 pm: Upper Body + CoreIn this class you will use various props to target the upper body & core, combined with exercises to increase range of motion and improve flexibility. Expect to leave feeling lengthened, refreshed and a little shaky! This class is for all fitness levels. with JaclynJaclyn Mason, a Quincy, IL native, has been a proud Seattle dweller for two years. In 2015, Jaclyn graduated with a BFA in Dance and a certificate in Business Entrepreneurship from Webster University in St. Louis, MO. As an avid mover she enjoys dancing, barre, rock climbing, hiking, and yoga, to name a few. She is currently a freelance dance artist and dance instructor at All That Dance. Jaclyn first discovered barre after taking a class from her friend and colleague, Olivia. She quickly became hooked and received her training and certification from the International Ballet Barre Fitness Association. Since teaching barre, she continues to fall in love with the way barre can increase and improve strength, stability and mobility in the body. Jaclyn's barre class is a high energy, full body workout; guaranteed to make you sweat as you move through a creative integration of ballet, pilates, and yoga!
  • 6:30 pm - 7:20 pm: Team ConditioningTeam Conditioning sessions are designed to increase conditioning and muscular endurance using multi-joint and multi-plane functional movements. After meeting and greeting your teammates, our coaches will lead and push each team member through a series of timed training ‘Blocks’ using Kettlebells, Dumbbells, TRX-Trainers, Slam Balls, Ropes, Sandbags, and our High Intensity Interval Training equipment for a complete metabolic workout. This program is designed to be an excellent complement to your Strength Training sessions and is included in your membership.   with SLU Coaches

Thursday

  • 6:00 am - 6:50 am: Team ConditioningTeam Conditioning sessions are designed to increase conditioning and muscular endurance using multi-joint and multi-plane functional movements. After meeting and greeting your teammates, our coaches will lead and push each team member through a series of timed training ‘Blocks’ using Kettlebells, Dumbbells, TRX-Trainers, Slam Balls, Ropes, Sandbags, and our High Intensity Interval Training equipment for a complete metabolic workout. This program is designed to be an excellent complement to your Strength Training sessions and is included in your membership.   with SLU Coaches
  • 6:30 am - 7:20 am: BarreFlow Barre classes blend ballet, Pilates and strength training into a comprehensive total body workout. This class uses a combination of large and small movements to keep your heart rate up while targeting specific muscle groups. We will use medium weights, exercise balls, resistance bands, gliders and the ballet barre to challenge and tone the muscles. Expect variety, quick transitions, and come ready to sweat! Flow Fitness Barre classes are done barefoot or in socks, and all are welcome. with Anna KAnna is a professional dancer in the Seattle area and a movement enthusiast. She regularly practices modern and ballet technique, barre, cycling, running, and yoga. Since receiving her BFA in dance from the University of Iowa, Anna has found an abundance of inspiration from the Seattle dance and fitness community. Anna’s barre class is influenced by her diverse blend of dance training and is designed to empower students with vibrant music, whole-body exercises, and genuine enthusiasm for mind/body wellness.
  • 7:00 am - 8:00 am: Body PumpBODYPUMP™ classes are designed to work every muscle group, using classic weightlifting movements like squats, dead-lifts, and curls. The emphasis is on conditioning and endurance, using choreographed music to drive the movements. If you are new to weightlifting, BODYPUMP™ offers a great introduction. Classes are simple and easy to follow, and you can choose the weight that is right for you. During class you will use a bench, risers, and barbell, and all equipment is provided. with AnaAna began taking Les Mills classes 10 years ago. She wanted to add some variety to her gym routine, and found a sense of community in group fitness that kept her coming back. Her classmates challenged her to work harder and try more classes, which kept her engaged. She saw significant improvement in her own fitness, and decided she wanted to share that experience with others. Five years ago, Ana became certified in RPM, and a year later, in BodyPump. One of the reasons she chose to teach Les Mills classes is how inclusive they are, for participants of all fitness levels. In her instruction, she incorporates cues that are helpful to both beginner and advanced participants, so everyone can focus on continuous improvement. Seeing people push themselves harder, and encourage others around them to do the same, is her favorite part about being an instructor.
  • 11:30 am - 12:20 pm: Team ConditioningTeam Conditioning sessions are designed to increase conditioning and muscular endurance using multi-joint and multi-plane functional movements. After meeting and greeting your teammates, our coaches will lead and push each team member through a series of timed training ‘Blocks’ using Kettlebells, Dumbbells, TRX-Trainers, Slam Balls, Ropes, Sandbags, and our High Intensity Interval Training equipment for a complete metabolic workout. This program is designed to be an excellent complement to your Strength Training sessions and is included in your membership.   with SLU Coaches
  • 12:10 pm - 1:00 pm: BarreFlow Barre classes blend ballet, Pilates and strength training into a comprehensive total body workout. This class uses a combination of large and small movements to keep your heart rate up while targeting specific muscle groups. We will use medium weights, exercise balls, resistance bands, gliders and the ballet barre to challenge and tone the muscles. Expect variety, quick transitions, and come ready to sweat! Flow Fitness Barre classes are done barefoot or in socks, and all are welcome. with Olivia

    Olivia started her group fitness journey in 2013, while attending Arizona State University. She grew up dancing, and decided to try out being a Zumba instructor. Little did she know she would fall in love with group fitness and still be teaching today! In May 2014 she graduated with a B.S. in Healthy Lifestyle Coaching and moved to Seattle with her husband. After moving she expanded her classes, becoming a Barre and Strength/Tone instructor. Olivia enjoys incorporating classical ballet techniques into her Barre classes to create a fast-paced, full body toning class. In addition to teaching group fitness, Olivia is a Whole Health Coach, working with clients to reach their wellness goals. Other activities she enjoys are cycle, Yoga, running, hiking, and Pilates. Olivia’s goal in every class is to create a safe, unique, fun, and effective workout!

  • 5:10 pm - 6:10 pm: Yoga SculptBoost your metabolism, and build sexy lean muscle in this upbeat take on a traditional yoga class. Yoga Sculpt combines light weight training with yoga sequencing and cardio to sculpt and tone your body as you stretch and move through various yoga poses. This class is designed to empower and motivate people to incorporate yoga poses into their fitness regime, as well as improve overall fitness for flexibility, strength and endurance. Each class includes short bursts of cardio to spike your heart rate, tone legs, arms, back and every part of the core. Through core stabilization and balance work, every class is challenging enough to get a full body workout.  with FrancesFrances Kao Frances Kao is a Human Movement Specialist and Arts Educator. Her work focuses on the power of conscious, integrative living in support of personal, communal and worldwide growth and healing. Fran believes in the creation of safe, inclusive space in which people can connect with, and challenge their physical body as a pathway to an empowered, integrated existence.  Fran specializes in human movement and is a certified yoga instructor and personal trainer, combining the holistic fitness practices of athletics, dance, martial arts, and the healing arts. Fran received a B.A. in Theatre Arts and Directing from Beloit College. She has earned certificates in Personal Training and Senior Fitness Specialization from NASM, certificates for group exercise and aqua fitness from AFAA and ACE, she is a certified black belt Nia instructor, and teaches Dance Fitness with BaDi in Seattle. Along side her 20-year personal study of yoga she has also completed yoga teacher trainings with Exhale Yoga and Be Luminous Yoga, and while teaching for the last 18 years has annually continued her teacher training with local institutions as well as international yoga teachers; Baron Baptiste, Seane Corn, Shiva Rea, and Anna Forrest. Fran continues her study of the human movement system though the NASM Corrective Exercise Technique Program due for completion October 2017.
  • 5:30 pm - 6:20 pm: Cycle FusionAn intense combo class where indoor cycling meets strength training. Start with 25 minutes of cycling to get your heart rate up and blood pumping, then move to the floor for 25 minutes of strength training combined with weights, bands, and glides.  It's everything you need in a 50 minute session! with Andi

    Combining her love of music & movement and her infectious energy, Andi has created her own non-competitive and unique teaching style. Andi believes that in order for physical activity to become habitual, it must be FUN! You can count on Andi to play motivating music and lead a workout that is appropriate for all fitness levels. She holds a bachelor’s and a master’s degree in Exercise Physiology in addition to certifications as a health coach, personal trainer, Pilates & yoga instructor, and in many more group fitness formats. In an effort to educate and inspire the world to lead a healthier lifestyle, Andi is also a Master Trainer for the American Council on Exercise.

  • 5:30 pm - 6:20 pm: Team ConditioningTeam Conditioning sessions are designed to increase conditioning and muscular endurance using multi-joint and multi-plane functional movements. After meeting and greeting your teammates, our coaches will lead and push each team member through a series of timed training ‘Blocks’ using Kettlebells, Dumbbells, TRX-Trainers, Slam Balls, Ropes, Sandbags, and our High Intensity Interval Training equipment for a complete metabolic workout. This program is designed to be an excellent complement to your Strength Training sessions and is included in your membership.   with SLU Coaches
  • 6:20 pm - 7:20 pm: Yoga Flow

    Synch your breath with your movement. This dynamic Vinyasa class builds strength, flexibility and an awareness of the body.  The class starts slowly, allowing you to land on your mat.  We’ll begin with deep breathing and progress to more challenging postures, building heat from the inside out.  Class ends with restorative breathing and relaxation. Yoga Flow can be modified for any level, allowing practitioners of all abilities to feel both challenged and supported. 

    with FrancesFrances Kao Frances Kao is a Human Movement Specialist and Arts Educator. Her work focuses on the power of conscious, integrative living in support of personal, communal and worldwide growth and healing. Fran believes in the creation of safe, inclusive space in which people can connect with, and challenge their physical body as a pathway to an empowered, integrated existence.  Fran specializes in human movement and is a certified yoga instructor and personal trainer, combining the holistic fitness practices of athletics, dance, martial arts, and the healing arts. Fran received a B.A. in Theatre Arts and Directing from Beloit College. She has earned certificates in Personal Training and Senior Fitness Specialization from NASM, certificates for group exercise and aqua fitness from AFAA and ACE, she is a certified black belt Nia instructor, and teaches Dance Fitness with BaDi in Seattle. Along side her 20-year personal study of yoga she has also completed yoga teacher trainings with Exhale Yoga and Be Luminous Yoga, and while teaching for the last 18 years has annually continued her teacher training with local institutions as well as international yoga teachers; Baron Baptiste, Seane Corn, Shiva Rea, and Anna Forrest. Fran continues her study of the human movement system though the NASM Corrective Exercise Technique Program due for completion October 2017.
  • 6:30 pm - 7:30 pm: BollyXBollyX is a Bollywood-inspired dance-fitness program that combines dynamic choreography with the hottest music from around the world. Its 50-minute cardio workout cycles between higher and lower-intensity dance sequences to get you moving, sweating, and smiling. with TulikaTulika B. is originally from Arizona and recently moved to Seattle. She is certified in a variety of group fitness styles, including BollyX, Zumba, and yoga, and is excited to teach BollyX at Flow Fitness! She has a huge passion for health and fitness, and loves sharing in her classes how fun fitness can be. She is thrilled to join the Seattle fitness community!

Friday

  • 6:15 am - 7:05 am: Cycle FusionAn intense combo class where indoor cycling meets strength training. Start with 25 minutes of cycling to get your heart rate up and blood pumping, then move to the floor for 25 minutes of strength training combined with weights, bands, and glides.  It's everything you need in a 50 minute session! with SinaSina is a certified LesMills BODYPUMP and Cycling instructor. He has been teaching these formats since October 2015. In his main career as a Software Engineer, he always felt the need for more physical activities to boost up his energy level. Inspired by group exercise classes and great instructors, he started his journey to become an instructor as he observed the effect of group training in his daily life. He is very passionate about teaching, and he is always looking for ways to provide a better experience for his class members and help them achieve their fitness goals.
  • 12:00 pm - 1:00 pm: Yoga Flow

    Synch your breath with your movement. This dynamic Vinyasa class builds strength, flexibility and an awareness of the body.  The class starts slowly, allowing you to land on your mat.  We’ll begin with deep breathing and progress to more challenging postures, building heat from the inside out.  Class ends with restorative breathing and relaxation. Yoga Flow can be modified for any level, allowing practitioners of all abilities to feel both challenged and supported. 

    with Michelle

    Michelle discovered yoga 20 years ago when it was suggested to her as a method to heal a spinal injury. Almost immediately she noticed a decrease in pain during and after yoga class. Day by day practice not only left her feeling physically stronger, but also more focused, peaceful and more joyful than she had ever felt before.

    Michelle was eventually inspired to share her passion for yoga with others. In 2003, while living in Florida, Michelle enrolled in a 200 hour yoga teaching training at Discovery Yoga in St. Augustine and has been teaching ever since. Michelle believes that as a yoga instructor you are always evolving and learning. She has since honed her practice in various workshops and teacher training hosted by influential yoga teachers such as Shiva Rea, Baron Baptiste and Johnny Kest. Michelle is intuitive in her teaching style balancing a playful flow along with various stress reduction techniques.

  • 12:00 pm - 1:00 pm: Body PumpBODYPUMP™ classes are designed to work every muscle group, using classic weightlifting movements like squats, dead-lifts, and curls. The emphasis is on conditioning and endurance, using choreographed music to drive the movements. If you are new to weightlifting, BODYPUMP™ offers a great introduction. Classes are simple and easy to follow, and you can choose the weight that is right for you. During class you will use a bench, risers, and barbell, and all equipment is provided. with SueSue, a former competitive cyclist and ongoing competitive runner, takes group fitness classes to supplement her training. After turning her attention to raising her five children, she had less time to train and needed to find more efficient workouts. She decided to become a Les Mills BodyPump and CXWORX instructor, both to share her love of fitness with other moms and to show them that it is possible to make time to stay fit. From there, she became an NSCA Certified Personal Trainer, which allowed her to reach more people on a personal level. She then discovered Kettlebell workouts, which inspired her to reach her most challenging goal — becoming a StrongFirst Kettlebell instructor. Sue’s children are part of her active lifestyle; they bike and roller blade with her as she runs the Burke Gilman trail, help her practice new BodyPump routines, and attend her BodyPump, Tabata and Bootcamp classes. Sue’s classes are tough, yet filled with laughter and high-fives. Her focus on technique when moving quickly or lifting weights keeps her classes safe while getting results. She believes fitness is a lifelong journey, and her teaching style lends itself to inclusiveness at all levels.
  • 5:30 pm - 6:30 pm: Restorative YogaTough day? Treat yourself to a restorative yoga class, which is designed to melt away stress, improve sleep, and ease chronic pain. Movements are slow, and the emphasis is on deep relaxation. It’s great if you need to take it easy, or want to complement an intense cardio or strength training workout.

    Yoga poses are held for 3-5 minutes, many using props to enhance the relaxing effect and leaving you peaceful and centered. Better than a glass of wine!

    with Natalie

    It wasn’t until January 2014 that Natalie began practicing yoga. Residing in a small town in Tennessee there were no studios, let alone instructors, to guide her. Determined to find the edge of what yoga had to offer her she pursued her personal practice in her living room.

    Months later she moved to Cincinnati, OH to be closer to her family which led to her first experience within a classroom. The sense of community she felt from practicing with others made her realize that the possibilities for healing, connection, and growth were far beyond her understanding. Yoga was no longer just a journey of self-exploration. It was a calling to provide this service of self-discovery and peace of mind to others. Natalie had planned on moving to Seattle and finally made her way to the west coast that summer. She earned her 200 hour teacher training certificate through Corepower Yoga and immediately went on to complete Corepower Yoga’s 50 hour extensions program. Natalie’s passion lies in creating classes that inspire her students to look beyond limitations and uncover a greater sense of awareness through teaching power vinyasa flow and restorative/yin yoga.

  • 5:30 pm - 6:20 pm: Team ConditioningTeam Conditioning sessions are designed to increase conditioning and muscular endurance using multi-joint and multi-plane functional movements. After meeting and greeting your teammates, our coaches will lead and push each team member through a series of timed training ‘Blocks’ using Kettlebells, Dumbbells, TRX-Trainers, Slam Balls, Ropes, Sandbags, and our High Intensity Interval Training equipment for a complete metabolic workout. This program is designed to be an excellent complement to your Strength Training sessions and is included in your membership.   with SLU Coaches

Saturday

  • 9:00 am - 10:00 am: Body PumpBODYPUMP™ classes are designed to work every muscle group, using classic weightlifting movements like squats, dead-lifts, and curls. The emphasis is on conditioning and endurance, using choreographed music to drive the movements. If you are new to weightlifting, BODYPUMP™ offers a great introduction. Classes are simple and easy to follow, and you can choose the weight that is right for you. During class you will use a bench, risers, and barbell, and all equipment is provided. with Andi

    Combining her love of music & movement and her infectious energy, Andi has created her own non-competitive and unique teaching style. Andi believes that in order for physical activity to become habitual, it must be FUN! You can count on Andi to play motivating music and lead a workout that is appropriate for all fitness levels. She holds a bachelor’s and a master’s degree in Exercise Physiology in addition to certifications as a health coach, personal trainer, Pilates & yoga instructor, and in many more group fitness formats. In an effort to educate and inspire the world to lead a healthier lifestyle, Andi is also a Master Trainer for the American Council on Exercise.

  • 10:15 am - 11:15 am: Body CombatBODYCOMBAT is a high-energy martial arts-inspired workout that is totally non-contact. Punch and kick your way to fitness - no experience needed. Learn moves from Karate, Taekwondo, Boxing, Muay Thai, Capoeira and Kung Fu. Release stress, have a blast and feel like a champ. Bring your best fighter attitude and leave inhibitions at the door. with Sara ATo get away from her sedentary life as a software engineer, Sara hit her local gym and attended her first ever LesMills BodyCombat class back in 2013. She fell in love with the program and all the kicks and punches immediately. She was very inspired by her instructors and the amount of results she got from attending classes. One of the aspects of group fitness classes that Sara loves, has been working out together as one and building community with other members. This has made her go back for more each week. Fast forward in 2015, she decided to be part of the change and contribute back to the community. Sara got certified in BodyCombat in 2015 and a year later in BodyPump program. She is very passionate about pushing her members to the place they never thought they could get. Sara’s interests are reading, hiking, snowboarding, running and photography.
  • 11:00 am - 11:50 am: BarreFlow Barre classes blend ballet, Pilates and strength training into a comprehensive total body workout. This class uses a combination of large and small movements to keep your heart rate up while targeting specific muscle groups. We will use medium weights, exercise balls, resistance bands, gliders and the ballet barre to challenge and tone the muscles. Expect variety, quick transitions, and come ready to sweat! Flow Fitness Barre classes are done barefoot or in socks, and all are welcome. with Anna KAnna is a professional dancer in the Seattle area and a movement enthusiast. She regularly practices modern and ballet technique, barre, cycling, running, and yoga. Since receiving her BFA in dance from the University of Iowa, Anna has found an abundance of inspiration from the Seattle dance and fitness community. Anna’s barre class is influenced by her diverse blend of dance training and is designed to empower students with vibrant music, whole-body exercises, and genuine enthusiasm for mind/body wellness.

Sunday

  • 10:00 am - 11:00 am: Yoga Flow

    Synch your breath with your movement. This dynamic Vinyasa class builds strength, flexibility and an awareness of the body.  The class starts slowly, allowing you to land on your mat.  We’ll begin with deep breathing and progress to more challenging postures, building heat from the inside out.  Class ends with restorative breathing and relaxation. Yoga Flow can be modified for any level, allowing practitioners of all abilities to feel both challenged and supported. 

    with Michelle

    Michelle discovered yoga 20 years ago when it was suggested to her as a method to heal a spinal injury. Almost immediately she noticed a decrease in pain during and after yoga class. Day by day practice not only left her feeling physically stronger, but also more focused, peaceful and more joyful than she had ever felt before.

    Michelle was eventually inspired to share her passion for yoga with others. In 2003, while living in Florida, Michelle enrolled in a 200 hour yoga teaching training at Discovery Yoga in St. Augustine and has been teaching ever since. Michelle believes that as a yoga instructor you are always evolving and learning. She has since honed her practice in various workshops and teacher training hosted by influential yoga teachers such as Shiva Rea, Baron Baptiste and Johnny Kest. Michelle is intuitive in her teaching style balancing a playful flow along with various stress reduction techniques.