Fremont Classes

Fremont 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.

New Classes/Changes as of Monday, September 10th:

Monday | 6am |Power Flow Yoga with Asia

Wednesday | 5pm | Yoga Sculpt with Morgan

Wednesday | 6:30pm | Music Video Cycle with Kirsten

Sunday | 5:30pm (from 6pm) | Deep Stretch

Canceled classes:  Wednesday 7:30pm Release & Restore
Sunday 11:10am Upper Body & Core (last class September 30th)

Monday

  • 5:30 am - 6:20 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 Coaching Staff FremontFlow Fitness coaching staff are comprised of trainers that hold nationally accredited certifications.  Coaches will vary each session offering members various styles to keep their experiences diversified and motivating.  Each coach will follow the same programming and use the same coaching cues which will create a consistent experience no matter the coach.
  • 6:00 am - 7:00 am: Power Flow Yoga

    Energize your morning with a fun, athletic vinyasa flow set to upbeat music. This class will keep you moving and make you sweat while clearing your mind for the day ahead. Get ready to work your core and play with some fun Ashtanga-inspired postures. This yoga will feel like a work out, but leave your mind fresh and focused. Come prepared to move your body and have some fun.

    with AsiaAsia gained most of her teaching experience living and traveling in Spain and India. After getting Certified in Portland,Or in 2013 she moved to Malaga, Spain where she taught Vinyasa style classes. She then continued to learn and teach when she spent several months traveling India. Her eclectic background makes her teaching style easy to connect to within any culture or setting. The theme of her practice is to bring movement and breath together allowing space in the mind to be calm. Focusing on smaller muscle activations and traditional pranayama, she aims to create a space to find peace in exploration.
  • 8:30 am - 9:20 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!

  • 9:30 am - 10:20 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 Coaching Staff FremontFlow Fitness coaching staff are comprised of trainers that hold nationally accredited certifications.  Coaches will vary each session offering members various styles to keep their experiences diversified and motivating.  Each coach will follow the same programming and use the same coaching cues which will create a consistent experience no matter the coach.
  • 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 Lasara
    Lasara is a playful and inclusive teacher. Her style is eclectic, drawing from Vinyasa, Anusara, Iyengar, Viniyoga, Yin, and Yoga Nidra. The pace of Lasara’s class is slower but challenging. Expect a music-free practice focused on integrating movement and breath, building strength and postural awareness, and enhanced quality of attention. 

    Lasara attended an arts-based high school which required her to teach regular classes as a part of her own education. She has been teaching one thing or another since she was 13 years old, and this lucky experience has bred in her a natural, instinctive presence in the classroom. Lasara received her 200 hour certification through 8 Limbs Yoga Centers and holds a BFA in Dance from Cornish College of the Arts. She is currently completing her 500 hour certification with 8 Limbs. 

  • 5:15 pm - 6:05 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 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.
  • 5:30 pm - 6:15 pm: CycleOur classic beat-based, 45-minute cycle class will pump you up and you’re your body on our state of the art Schwinn Carbon Blue cycles. Our Cycle Coaches will take you through an exhilarating workout to improve your endurance, strength, and power using a variety of drills enhanced by our MPower Echelon consoles that provide performance metrics. All fitness levels are welcome. with David
    David was born and raised in Northern Michigan and has been active his entire life. He played competitive soccer and danced in several musicals throughout college. During grad school, he taught Public Speaking. David moved to Seattle in 2017 after spending five years in Chicago doing Product Marketing. His daytime job is doing Corporate Communications at Tableau. He's been spinning for the past six years and is thrilled to be teaching cycle at Flow Fitness! 
  • 5:45 pm - 6:45 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 Morgan

    Exercise and athletic movements have always been part of Morgan Zion’s life. As a D1 collegiate soccer and track athlete, she always trained hard, which meant her body took on a lot of injuries. In an effort to get out of the training room and back onto the field, she found Yoga. For Morgan, Yoga encompassed the perfect blend of strength, recovery, flexibility, and rest that she needed to heal and build confidence. After college, she pursued her RYT 200 and began sharing her passion for yoga by teaching her own style of athletic, fun, challenging yoga.

    Her Vinyasa Flow is full of hip opening, core stabilizing, and arm strengthening, setting you up for the more advanced postures and inversions you will learn as you build in class. Her playlist is full of energizing music that makes you want to go just a little bit harder than you knew you could. 

    Come join MZ and the yoga crew for good vibes, a new challenge, and perhaps make a new friend, and of course leaving happier than you came in.

    Outside of teaching, Morgan enjoys running, drawing at local coffee shops, practicing yoga from different teachers, eating brussel sprouts and hummus, drinking a glass of wine or two, and traveling the world and experiencing different cultures.

     
  • 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 Coaching Staff FremontFlow Fitness coaching staff are comprised of trainers that hold nationally accredited certifications.  Coaches will vary each session offering members various styles to keep their experiences diversified and motivating.  Each coach will follow the same programming and use the same coaching cues which will create a consistent experience no matter the coach.

Tuesday

  • 6:00 am - 6:45 am: CycleOur classic beat-based, 45-minute cycle class will pump you up and you’re your body on our state of the art Schwinn Carbon Blue cycles. Our Cycle Coaches will take you through an exhilarating workout to improve your endurance, strength, and power using a variety of drills enhanced by our MPower Echelon consoles that provide performance metrics. All fitness levels are welcome. with Kirsten

    Kirsten loves nothing more than a good sweat with great music. She started indoor cycling 8 years ago while living in Florida and continued to develop that love while teaching at Tinker Air Force Base in Oklahoma City for 4 years. She is now delighted to be back in her hometown of Seattle and part of the Flow Fitness Family. Her day job as a doctor of physical therapy carries over into her love of indoor cycling with an emphasis on wellness, proper body mechanics and injury prevention. She believes that indoor cycling is an activity that is accessible to all fitness levels and that the same class can provide a challenge to anyone whether or not you are a beginner or a pro. Be prepared to push yourself, engage with your fellow cyclists, and leave her classes with sweat and a smile.

    If you want to know more about Kirsten’s professional career, go here.

  • 6:15 am - 7:05 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 HaleyHaley started her journey in the fitness industry while studying dietetics and exercise science at the University of Mississippi where she jumped into teaching yoga and personal training at the campus recreation center. While completing her undergraduate degrees, dietetic internship, and dietetics registration exam, Haley continued to teach at several yoga studios and began experimenting with taking some of her first barre classes. Now working as a Registered Dieitian, personal fitness trainer, and yoga instructor, Haley was able to continue following her passion for helping others meet their wellness potential. Thanks to the suggestions of another instructor, Haley was able to complete her barre certification and find yet another avenue for building healthy lives in those around her. Her background in yoga and personal training makes for a challenging whole body workout in each barre class she teaches. Come ready to plié, lunge, and plank your way to the strong, lean muscles you’ve been searching for. Pair that with a mindful mini-yoga session at the end of class for the true mind-body experience you need in your fitness routine.
  • 6:30 am - 7:25 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 Coaching Staff FremontFlow Fitness coaching staff are comprised of trainers that hold nationally accredited certifications.  Coaches will vary each session offering members various styles to keep their experiences diversified and motivating.  Each coach will follow the same programming and use the same coaching cues which will create a consistent experience no matter the coach.
  • 12:00 pm - 12:50 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 Coaching Staff FremontFlow Fitness coaching staff are comprised of trainers that hold nationally accredited certifications.  Coaches will vary each session offering members various styles to keep their experiences diversified and motivating.  Each coach will follow the same programming and use the same coaching cues which will create a consistent experience no matter the coach.
  • 5:15 pm - 6:05 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 Alexandra
    Alexandra comes to us most recently from New York City. While living in Brooklyn, she coached competitive girls gymnastics in order to support her career as a professional modern dancer and fitness model. Alexandra began teaching, and coaching dance and gymnastics at the early age of 16. Whether she was teaching foreign language through movement in Madrid, Spain, or classical ballet in Fort Worth, TX, her objective has remained unchanged: to provide support, motivation and encouragement to each and every student in an effort to reveal the strong, confident and self-sufficient individual that lies within. Alexandra grew up in Fort Worth, TX and graduated Magna Cum Laude from the University of Texas at Arlington with a bachelor’s degree in Spanish and Business Administration. She is ACE and AFFA certified as a Group Fitness Instructor, and is currently in the process of completing her RYT 200 hour yoga teacher certification. Alexandra pulls inspiration for her barre classes from gymnastics, dance and yoga. Her classes are a safe space to build the courage to step out of your comfort zone, gain strength, and feel beautiful. A little known fact about Alexandra is that she can’t sit still long enough to go to the movies. She’d rather go see a stand up comedian, watch a dance performance or go take a dance class! We gain strength, and courage, and confidence by each experience in which we really stop to look fear in the face…we must do that which we think we cannot.” - Eleanor Roosevelt
  • 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 Coaching Staff FremontFlow Fitness coaching staff are comprised of trainers that hold nationally accredited certifications.  Coaches will vary each session offering members various styles to keep their experiences diversified and motivating.  Each coach will follow the same programming and use the same coaching cues which will create a consistent experience no matter the coach.
  • 5:45 pm - 6:45 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 EllaElla Mahler is professional dancer and passionate mover. She received a BFA in Dance from Western Washington University and her 200-HR Yoga Certification through 8 Limbs Yoga Centers. Ella leads a versatile lifestyle of movement - whether she is on her yoga mat, in the dance studio, or running on the trail, she celebrates personal strength, embodiment, and continued learning. Ella's yoga class is built upon these values, where together we explore our range of motion, stamina, and self compassion through a challenging and playful practice. Rooted in a hatha yoga approach, Ella's class includes a balance of continuous movement and steady postures, oscillating between rigor and ease. People of all levels and abilities are welcome.
  • 6:15 pm - 7:00 pm: CycleOur classic beat-based, 45-minute cycle class will pump you up and you’re your body on our state of the art Schwinn Carbon Blue cycles. Our Cycle Coaches will take you through an exhilarating workout to improve your endurance, strength, and power using a variety of drills enhanced by our MPower Echelon consoles that provide performance metrics. All fitness levels are welcome. with Chelsea

Wednesday

  • 5:30 am - 6:20 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 Coaching Staff FremontFlow Fitness coaching staff are comprised of trainers that hold nationally accredited certifications.  Coaches will vary each session offering members various styles to keep their experiences diversified and motivating.  Each coach will follow the same programming and use the same coaching cues which will create a consistent experience no matter the coach.
  • 6:00 am - 7:00 am: Power Flow Yoga

    Energize your morning with a fun, athletic vinyasa flow set to upbeat music. This class will keep you moving and make you sweat while clearing your mind for the day ahead. Get ready to work your core and play with some fun Ashtanga-inspired postures. This yoga will feel like a work out, but leave your mind fresh and focused. Come prepared to move your body and have some fun.

    with AsiaAsia gained most of her teaching experience living and traveling in Spain and India. After getting Certified in Portland,Or in 2013 she moved to Malaga, Spain where she taught Vinyasa style classes. She then continued to learn and teach when she spent several months traveling India. Her eclectic background makes her teaching style easy to connect to within any culture or setting. The theme of her practice is to bring movement and breath together allowing space in the mind to be calm. Focusing on smaller muscle activations and traditional pranayama, she aims to create a space to find peace in exploration.
  • 9:30 am - 10:20 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 Coaching Staff FremontFlow Fitness coaching staff are comprised of trainers that hold nationally accredited certifications.  Coaches will vary each session offering members various styles to keep their experiences diversified and motivating.  Each coach will follow the same programming and use the same coaching cues which will create a consistent experience no matter the coach.
  • 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 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.
  • 5:00 pm - 6:00 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 Morgan

    Exercise and athletic movements have always been part of Morgan Zion’s life. As a D1 collegiate soccer and track athlete, she always trained hard, which meant her body took on a lot of injuries. In an effort to get out of the training room and back onto the field, she found Yoga. For Morgan, Yoga encompassed the perfect blend of strength, recovery, flexibility, and rest that she needed to heal and build confidence. After college, she pursued her RYT 200 and began sharing her passion for yoga by teaching her own style of athletic, fun, challenging yoga.

    Her Vinyasa Flow is full of hip opening, core stabilizing, and arm strengthening, setting you up for the more advanced postures and inversions you will learn as you build in class. Her playlist is full of energizing music that makes you want to go just a little bit harder than you knew you could. 

    Come join MZ and the yoga crew for good vibes, a new challenge, and perhaps make a new friend, and of course leaving happier than you came in.

    Outside of teaching, Morgan enjoys running, drawing at local coffee shops, practicing yoga from different teachers, eating brussel sprouts and hummus, drinking a glass of wine or two, and traveling the world and experiencing different cultures.

     
  • 5:30 pm - 6:15 pm: CycleOur classic beat-based, 45-minute cycle class will pump you up and you’re your body on our state of the art Schwinn Carbon Blue cycles. Our Cycle Coaches will take you through an exhilarating workout to improve your endurance, strength, and power using a variety of drills enhanced by our MPower Echelon consoles that provide performance metrics. All fitness levels are welcome. with Chelsea
  • 6:15 pm - 7:05 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 DakotaDakota is a professional dancer and dance educator based in the Seattle area. She discovered a love for movement at a young age, leading her to pursue a career in dance and movement of all kinds. Dakota holds a BFA in Dance from Cornish College of the Arts and has performed professionally in California, Montana, and Washington. In 2016, she took her first Barre class and fell in love with the challenging, full body work out and health benefits it provided. In the Fall of 2017, she became certified to teach Barre. Dakota desires to create a class that is both challenging and uplifting.
  • 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 Coaching Staff FremontFlow Fitness coaching staff are comprised of trainers that hold nationally accredited certifications.  Coaches will vary each session offering members various styles to keep their experiences diversified and motivating.  Each coach will follow the same programming and use the same coaching cues which will create a consistent experience no matter the coach.
  • 6:30 pm - 7:15 pm: Music Video CycleThis is our classic beat-based, 45-minute cycle class on our state of the art Schwinn Carbon Blue cycles. As a rider, you will receive an exhilarating workout to improve your endurance, strength, and power all while watching music videos. Entertainment, and an ass kicking. What more can you ask for? with Kirsten

    Kirsten loves nothing more than a good sweat with great music. She started indoor cycling 8 years ago while living in Florida and continued to develop that love while teaching at Tinker Air Force Base in Oklahoma City for 4 years. She is now delighted to be back in her hometown of Seattle and part of the Flow Fitness Family. Her day job as a doctor of physical therapy carries over into her love of indoor cycling with an emphasis on wellness, proper body mechanics and injury prevention. She believes that indoor cycling is an activity that is accessible to all fitness levels and that the same class can provide a challenge to anyone whether or not you are a beginner or a pro. Be prepared to push yourself, engage with your fellow cyclists, and leave her classes with sweat and a smile.

    If you want to know more about Kirsten’s professional career, go here.

Thursday

  • 6:00 am - 6:45 am: CycleOur classic beat-based, 45-minute cycle class will pump you up and you’re your body on our state of the art Schwinn Carbon Blue cycles. Our Cycle Coaches will take you through an exhilarating workout to improve your endurance, strength, and power using a variety of drills enhanced by our MPower Echelon consoles that provide performance metrics. All fitness levels are welcome. 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.
  • 6:15 am - 7:05 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!

  • 6:30 am - 7:20 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 Coaching Staff FremontFlow Fitness coaching staff are comprised of trainers that hold nationally accredited certifications.  Coaches will vary each session offering members various styles to keep their experiences diversified and motivating.  Each coach will follow the same programming and use the same coaching cues which will create a consistent experience no matter the coach.
  • 12:00 pm - 12:50 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 Coaching Staff FremontFlow Fitness coaching staff are comprised of trainers that hold nationally accredited certifications.  Coaches will vary each session offering members various styles to keep their experiences diversified and motivating.  Each coach will follow the same programming and use the same coaching cues which will create a consistent experience no matter the coach.
  • 5:15 pm - 6:05 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 Alexandra
    Alexandra comes to us most recently from New York City. While living in Brooklyn, she coached competitive girls gymnastics in order to support her career as a professional modern dancer and fitness model. Alexandra began teaching, and coaching dance and gymnastics at the early age of 16. Whether she was teaching foreign language through movement in Madrid, Spain, or classical ballet in Fort Worth, TX, her objective has remained unchanged: to provide support, motivation and encouragement to each and every student in an effort to reveal the strong, confident and self-sufficient individual that lies within. Alexandra grew up in Fort Worth, TX and graduated Magna Cum Laude from the University of Texas at Arlington with a bachelor’s degree in Spanish and Business Administration. She is ACE and AFFA certified as a Group Fitness Instructor, and is currently in the process of completing her RYT 200 hour yoga teacher certification. Alexandra pulls inspiration for her barre classes from gymnastics, dance and yoga. Her classes are a safe space to build the courage to step out of your comfort zone, gain strength, and feel beautiful. A little known fact about Alexandra is that she can’t sit still long enough to go to the movies. She’d rather go see a stand up comedian, watch a dance performance or go take a dance class! We gain strength, and courage, and confidence by each experience in which we really stop to look fear in the face…we must do that which we think we cannot.” - Eleanor Roosevelt
  • 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 Coaching Staff FremontFlow Fitness coaching staff are comprised of trainers that hold nationally accredited certifications.  Coaches will vary each session offering members various styles to keep their experiences diversified and motivating.  Each coach will follow the same programming and use the same coaching cues which will create a consistent experience no matter the coach.
  • 5:45 pm - 6:45 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 TarahAs a yoga practitioner for over ten years, Tarah has studied various styles of yoga, including Power Vinyasa, Yin, Hatha, Kundalini, Ashtanga, Bikram, and Jivamukti, among many others. Her experiences have taken her around the world, working as a Brand Ambassador for Yoga Journal Magazine and Gaia.com's Live Be Yoga Tour.  Over the past few years, training from world renown teachers like Rodney Yee and Colleen Saidman, Ashley Turner, Sianna Sherman, Bernie Clark, Mara Branscombe and Guru Jagat, has taught Tarah in-depth yoga methodology and ideology. She has appeared on television shows throughout the country, introducing the benefits of a yogic lifestyle to millions of viewers and has a sincere passion for yoga philosophy, which Tarah often integrates into the theming of her classes to reflect the integrity of this ancient practice. 
  • 6:15 pm - 7:00 pm: CycleOur classic beat-based, 45-minute cycle class will pump you up and you’re your body on our state of the art Schwinn Carbon Blue cycles. Our Cycle Coaches will take you through an exhilarating workout to improve your endurance, strength, and power using a variety of drills enhanced by our MPower Echelon consoles that provide performance metrics. All fitness levels are welcome. with Jessie

    Jessie has always loved movement and exercise. She started as a dancer at the age of 4 in Ohio, and her passion for dance led her through college and moved her to NYC where she danced professionally with local companies for 2 years. While living in the Big Apple, Jessie discovered indoor cycling and became a manager at SoulCycle where she fell in love with this exercise format. Her experience in New York really was the beginning of her career shift from dance to fitness.

    She is an ACE Certified Group Fitness Instructor and NASM Certified Personal Trainer. She holds specialty certifications in Schwinn Cycling, Barre Above, Tabata Bootcamp, P90X, BodyShred and TRX. She absolutely loves interval training!

    Jessie is passionate about making fitness and good nutrition a lifestyle. She believes exercise should be FUN yet challenging! In 2016, she completed a professional level raw vegan cooking course. Jessie is a pescatarian, and loves learning as much as she can about food and fitness! 

Friday

  • 5:30 am - 6:20 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 Coaching Staff FremontFlow Fitness coaching staff are comprised of trainers that hold nationally accredited certifications.  Coaches will vary each session offering members various styles to keep their experiences diversified and motivating.  Each coach will follow the same programming and use the same coaching cues which will create a consistent experience no matter the coach.
  • 6:00 am - 7:00 am: Power Flow Yoga

    Energize your morning with a fun, athletic vinyasa flow set to upbeat music. This class will keep you moving and make you sweat while clearing your mind for the day ahead. Get ready to work your core and play with some fun Ashtanga-inspired postures. This yoga will feel like a work out, but leave your mind fresh and focused. Come prepared to move your body and have some fun.

    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.

  • 9:00 am - 9:50 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 LindseyLindsey Allison is a born and raised Seattle girl. She believes that a healthy body is a moving body. This belief has fueled her passion for fitness and continues to motivate her on her path to helping others recognize and accomplish their goals. Lindsey loves teaching ambitious classes and encourages her students to find humor in even their most challenging moments. Lindsey received her RYT 200 HR Certificate in 2012 and was trained in the Lagree Fitness Method in 2013. In addition to yoga and Pilates, she also teaches cycle, sculpt, bootcamp, and barre classes around Seattle. In 2016, Lindsey decided to take her interest in nutrition to a new level and went back to school to become a counselor in Nutritional Therapy.  Her passion is helping people to build a healthier life through education of fitness and nutrition.
  • 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 Lasara
    Lasara is a playful and inclusive teacher. Her style is eclectic, drawing from Vinyasa, Anusara, Iyengar, Viniyoga, Yin, and Yoga Nidra. The pace of Lasara’s class is slower but challenging. Expect a music-free practice focused on integrating movement and breath, building strength and postural awareness, and enhanced quality of attention. 

    Lasara attended an arts-based high school which required her to teach regular classes as a part of her own education. She has been teaching one thing or another since she was 13 years old, and this lucky experience has bred in her a natural, instinctive presence in the classroom. Lasara received her 200 hour certification through 8 Limbs Yoga Centers and holds a BFA in Dance from Cornish College of the Arts. She is currently completing her 500 hour certification with 8 Limbs. 

  • 12:00 pm - 12:50 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 Coaching Staff FremontFlow Fitness coaching staff are comprised of trainers that hold nationally accredited certifications.  Coaches will vary each session offering members various styles to keep their experiences diversified and motivating.  Each coach will follow the same programming and use the same coaching cues which will create a consistent experience no matter the coach.
  • 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 Coaching Staff FremontFlow Fitness coaching staff are comprised of trainers that hold nationally accredited certifications.  Coaches will vary each session offering members various styles to keep their experiences diversified and motivating.  Each coach will follow the same programming and use the same coaching cues which will create a consistent experience no matter the coach.

Saturday

  • 8:30 am - 9:20 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 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!
  • 9:00 am - 9:45 am: Music Video CycleThis is our classic beat-based, 45-minute cycle class on our state of the art Schwinn Carbon Blue cycles. As a rider, you will receive an exhilarating workout to improve your endurance, strength, and power all while watching music videos. Entertainment, and an ass kicking. What more can you ask for? with Chelsea
  • 9:30 am - 10:20 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 Coaching Staff FremontFlow Fitness coaching staff are comprised of trainers that hold nationally accredited certifications.  Coaches will vary each session offering members various styles to keep their experiences diversified and motivating.  Each coach will follow the same programming and use the same coaching cues which will create a consistent experience no matter the coach.
  • 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 LaurenAfter playing soccer for 20 years, Lauren found yoga as a way to stay active. She practiced hot yoga weekly and began to appreciate the physical and mental benefits. Lauren's love of yoga grew as her practice evolved. Once yoga became part of her every day routine, Lauren enrolled in Teacher Training at Seattle's 8 Limbs Yoga Center. Lauren believes in the importance of pairing the breath with body movement and flow. She aims for each class to feel rewarding for students' mind, body and soul.

Sunday

  • 9:00 am - 10:15 am: Soulful FlowA Sunday morning yoga flow class incorporating music and an inspiring message to help energize the body and renew the spirit.  This class is a combination of meditation, vinyasa flow, deep stretches and breath-work to spark connection to the authentic self. All souls welcome. with EmilyEmily is a physician assistant, athletic trainer, yoga instructor and health coach. She is passionate about serving the Seattle community through her practice of lifestyle and holistic medicine.  Her vinyasa classes engage students in a powerful blend of meditation, breath work, strength-building and flexibility.  Her background in anatomy uniquely allows her to assist each student with alignment. Each class seeks to create space through the breath, inspire inner wisdom and connect to the whole-hearted self.
  • 10:15 am - 11:00 am: Cycle ResetDuring this 45-minute beat-based cycle class, you’ll have a chance to reset your body for the coming week. The drills throughout this class will stay within the first three zones of intensity: easy, moderate, and hard; giving you a chance to relax into the ride. Our focus will shift inward for some light reflection while building endorphins from a great workout. You will leave feeling strong and rejuvenated. with Jessie

    Jessie has always loved movement and exercise. She started as a dancer at the age of 4 in Ohio, and her passion for dance led her through college and moved her to NYC where she danced professionally with local companies for 2 years. While living in the Big Apple, Jessie discovered indoor cycling and became a manager at SoulCycle where she fell in love with this exercise format. Her experience in New York really was the beginning of her career shift from dance to fitness.

    She is an ACE Certified Group Fitness Instructor and NASM Certified Personal Trainer. She holds specialty certifications in Schwinn Cycling, Barre Above, Tabata Bootcamp, P90X, BodyShred and TRX. She absolutely loves interval training!

    Jessie is passionate about making fitness and good nutrition a lifestyle. She believes exercise should be FUN yet challenging! In 2016, she completed a professional level raw vegan cooking course. Jessie is a pescatarian, and loves learning as much as she can about food and fitness! 

  • 11:10 am - 12:00 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!
  • 5:30 pm - 6:30 pm: Yin Yoga - Deep StretchThis mindful yoga class is designed for the athlete in all of us!   Whether you are training for a race, play a specific sport or just want to enhance your overall flexibility, this class is for you.  This class cultivates flexibility, increases range of motion, and supports you in developing enhanced focus and body awareness. By lengthening overworked muscles and releasing tension in the connective tissue, this class will bring your body back into alignment and lessen the risk of injury.  Breath work and meditation will be woven into this class to build concentration and mindfulness. With a clear mind and flexible body, you will feel renewed and prepared for success in your athletic endeavors on and off the mat. All levels, beginners welcome. with Flow StaffFlow Fitness substitute teachers are chosen for their knowledge, experience, and fit with the Flow Fitness mission. We are always open to feedback on teachers, and that includes substitutes! Email info@flowfitnessseattle.com with your comments.