Friday Fitness Night Out

Our Fitness Friday nights were  hit so we’re continuing it the last Friday night of each month until April.  At Flow Fremont, we will have special themed classes, open gym access, fun activities and events with other local businesses.  The best part is Fitness Friday Night Out is FREE and open to non-members so invite your friends to come and celebrate community and healthy lifestyles.  

Sign up for classes or open gym access using the schedule below.

April 26th - 80's night

Break out your sweat bands and leggings for 80’s night.  We’ll feature your favorite songs from the 80’s in each class and our instructors will all be dressed the part.  Come dressed in your favorite 80s outfit and we’ll have some extra props on hand. We’ll also have some of your favorite snacks from the 80’s on hand for after the class.


Flow Fremont

Friday, April 26th – 4:30-7:30 pm


#thelast100days: December ~ Recover

Finish 2019, and the last decade, feeling refreshed. If you haven’t taken a yoga class, now’s your chance. If it’s a regular practice for you, revel in that practice this month. Here’s the December challenge:

Attend: Any yoga class during the month of December to improve mobility, flexibility, balance and manage fatigue.

Earn: One raffle ticket for every yoga class you complete. Put your name on it, and drop it in the box at the front desk.

Grand Prize: One Massage Therapy Session, One Life Float Session & One set of Yoga TuneUp balls

The winner will be chosen in January 2020.
Finish this year with intention.


#thelast100days, November: #sweatforacause

Have you set an intention for #thelast100days?
If not, be sure to write yours and have it posted on the wall today.  If you’ve completed the October Move More Challenge be sure to turn in your tracking card for a t-shirt and to enter to win a complimentary 3-month strong membership.

Continuing off the challenge: November ~ Charity Cycle Challenge

Following every cycle class, we will capture how many miles you completed (so please make sure to get you number recorded). For every mile you ride, Flow will make a $0.02 donation to Dunlap Elementary School to fund new Physical Education (PE) Equipment. Our goal is to surpass – 25,000 miles ($500.00) in one month.

It’s simple! The more cycle classes you do, the more miles you complete, the more Flow will donate. So put your fitness to the test and help others in need!

Why Dunlap Elementary?
Dunlap Elementary is a Title I school in Rainier Valley, with a population rich in diversity. 13% of the school population is homeless and 75% qualifies for free and reduced lunch. Breakfast is free to the entire student body, and there is a program to send food home on the weekends. Dunlap does not have a Parent Teacher Association (PTA) or fundraising board. Molly Blair, Physical Education teacher for the past 29 years has not received funding in years – the current equipment is worn down and the kids are ready for some new gear. Physical Education class is, after all, their favorite place to be!

Watch our progress on the thermometers near the front desk and on social media.

We appreciate your participation and SWEAT !!!
Finish this year with intention.


#thelast100days, October: Move More

Have you set an intention for #thelast100days?
If not, be sure to write yours and have it posted on the wall today.

Kicking off the challenge: October ~ Move More 
No matter your intention, moving your body will get the juices flowing…and Flow has the answer for you. From October 1st- October 30th, we challenge you to take 20 studio classes at Flow Fitness as follows:
4 Barre
4 Cycling
4 Yoga
4 Team Conditioning
4 members Choice (Fremont Only) / 4 Dance Fitness/ Les Mills Classes ** (South Lake Union ONLY)
** Pilates Zumba, Bollywood X, Body Pump, Body Combat

How can I keep track of my progress?
While our membership experience team will be tallying the total class counts at the end of the month , if you need to know in “REAL TIME” we will have score cards at the front desk so you can keep track. Please make sure to grab one and keep it with you.

I’m up for the challenge , but I only have a limited number of classes!!!
Don’t worry, we’ve got you covered. For the month of October, Flow will gift you unlimited classes. To receive this:
Visit on-line store by clicking HERE
Click Services
Click Group Exercise Class from Drop down menu
Choose “Last 100 Days”
Check Out

What Can I Win?
All members who complete the October “Move More” challenge will receive a t-shirt & be eligible for a raffle drawing
Grand Prize: a complimentary 3-month Strong Membership
Monetary value of Strong Membership will be deducted from your dues if you have a Power Membership or higher

Anything Else?
Follow us on Social Media and post your progress! The more you participate, the better.
Don’t forget: #thelast100days. Let’s do this!

Finish this year with intention.


Meditative Mountain Hike ~ Saturday, October 12th

Can you believe it? Fall already!

Summer may be fading, but there is still plenty of time to get out on the trail before the rain hits. Breathe in the crisp air. Hear the crunch of the fallen leaves under your feet. Immerse yourself in the crazy beauty of the greens, yellows, and oranges.

Join us for a 3 mile, low elevation gain Meditative Mountain Hike. We’ll start the morning with a time of guided meditation to open our senses for what is to come. Once we’re hyper-aware and hyper-attuned to the world around us, we’ll set out for a silent walk. In our quiet mind we’ll be able to hear what is trying to be heard. This is a great opportunity to reflect on where you’ve been, and orient yourself toward where you’re going.

Saturday, October 12th from 9am – 12pm

Limited space available.  Please reserve your spot here.
We’ll meet at Flow SLU, and carpool from there.

Led by fellow member,
Michelle Allen, Ecotherapist
Michelle works in a high integrity, low razz environment to explore, contemplate, wrestle with, and celebrate the breathtaking (…and often maddening) nuances of being human. You can find her leading meditative retreats in the PNW mountains or meeting 1:1 with clients for reiki, energy analysis, and counseling in Seattle.


Cycle Instructor Auditions

Interested in teaching Cycle?

Flow Fitness is hosting open auditions for anyone interested in joining our team!

We are hiring for Cycle instructors and Cycle + Strength instructors. 

Date: Sunday, September 8th

Time: 11:20 AM – 3:00 PM (if needed we will open more time-slots in the afternoon)

Location: Flow Fitness Fremont – 710 N 34th Street, Seattle, WA 98103


To register follow the link below to sign-up for a 20-30 minute time slot. 

CYCLE ONLY: 20 minute timeslot

CYCLE + STRENGTH: 30 minute timeslot


What We’re Looking For:

Individuals who are passionate about cycling, love music, have a great ear for the beat of the music, are energized and motivating, and willing to get sweaty on the bike!

Haven’t taught cycle before? That’s okay! 

We train all of our instructors in our beat-based style of cycling!

Upon acceptance into training, you will be required to attend multiple ~ 2 hour trainings, teach partial classes with another instructor, and teach full practice classes. Training is unpaid and does not guarantee a permanent class on our schedule. We are hiring for both sub instructors and permanent instructors; all positions are part-time.

We do require that upon hire you become CPR certified if you aren’t already.

What to Bring for CYCLE ONLY Audition:

  • 2-3 Cycle Songs with prepared drills
  • Device for playing music (we have an audio jack cable and bluetooth)
  • Fitness Resume (if you don’t have a fitness background, bring a regular resume)
  • Availability for teaching schedule – include preferences for certain days/times
  • A positive attitude and open heart!

*All Cycle only classes are taught at our Fremont location*

What to Bring for CYCLE + STRENGTH Audition:

All of the above PLUS…

  • 2 Strength songs with prepared exercises
  • A full class plan to discuss after demo of strength exercises

– Strength exercises can be structured by timed intervals (bring a timer), beat-based, reps/sets, etc. 

– The formats we have are 50 mins Cycle + Strength or 50 mins Cycle + Core – choose which suits you best for your exercises in the audition.

– *All Cycle + Strength classes are taught at our South Lake Union location*

Can’t make the audition? Questions?      Email

We can’t wait to see you there!


Flow with Pride Ride ~ Friday, June 28th

Join David & Kelsey to Flow with Pride to our classic beat-based, 45-minute cycle class and raise money for a good cause. David & Kelsey will take you through an exhilarating workout to improve your endurance, strength, and power – as well as kick off Pride weekend in style. After 45-minutes of heart-pumping high-energy cycle, you’ll get a t-shirt, swag, and happy hour!This class is open to members and non-members alike. It is a donation based class ($25 suggested), supporting Lambert House, a community center for lesbian, gay, bisexual, transgender, and questioning youth in the greater Seattle Washington area.

Kick your weekend off with good vibes from moving your body, and supporting a good cause!

Date:  Friday, June 28th
Time:  5:15pm
Cost:  Donation ($25 suggested)

Sign up now or call the front desk to reserve your spot.


Meditative Hike ~ Saturday, April 27th

Let’s get out of the city and inhale the ridiculous beauty of the PNW. Gain healing wisdom from Mother Earth and reconnect with your own inner, still voice during a guided meditation and a silent 3.5 mile, low elevation gain hike. We’ll debrief the victories and defeats discovered over a picnic lunch. You’ll leave with a clear mind and a game plan to soothe the day-to-day craziness of being human.

Saturday, April 27th from 9am – 12pm

Limited space available.  Please register through the member portal.
We’ll meet at Flow SLU, and carpool from there.

Led by fellow member,
Michelle Allen, Ecotherapist
Michelle works in a high integrity, low razz environment to explore, contemplate, wrestle with, and celebrate the breathtaking (…and often maddening) nuances of being human. You can find her leading meditative retreats in the PNW mountains or meeting 1:1 with clients for reiki, energy analysis, and counseling in Seattle.


Flowathalon ~ Thursday, March 28th at 5:45pm

Transition through our most popular classes in one workout: Sweat to the beat in Cycle, Move and groove in Barre, Build a better you in Team Conditioning, Breathe and Flow in Yoga.

The Flowathalon will be as follows:

5:45 – 6:05 with Jessie in Cycle

6:10 – 6:30 with Jaclyn at the Barre

6:35 – 6:55 with Brian on the Turf

7 – 7:20 with Tarah in the Yoga Studio

Sign up online today!