Group Training Boot Camp in Seattle - HIIT Workout & Resistance Training


Combining functional movement patterns with High Intensity Interval Training (HIIT), Flow FIT is everything your body needs all in one class. Enhance functional performance, endurance, and strength in a fun and inclusive environment.  Flow FIT focuses on:

  • Reducing risk of injury by improving mobility, range of motion and strength
  • Improving performance by elevating agility, stability and stamina
  • Training safely by focusing on teaching and perfecting form and technique

Working out is hard enough. Make it simple and let us teach, inspire and create the programming to make you better.

BETTER programming. BETTER results. BETTER life.


Flow FIT uses a scientific principle called “periodization”: this gets you proficient in each movement and helps break through plateaus. Workouts change monthly, increasing in intensity each week.

  • WEEK 1 - LEARN IT: Listen more; do less.
  • WEEK 2 - KNOW IT: Learn by doing.
  • WEEK 3 - OWN IT: Master the movements.
  • WEEK 4 - CRUSH IT: Your first rep looks like your 100th.


This amazing, full-body workout is designed to build strength and lean muscle mass through resistance training. We incorporate shorter, higher-intensity intervals with active recovery techniques, allowing your body enough “rest” time to push your intensity while maintaining perfect form. Through resistance training, you’ll improve athleticism, reduce the risk of injury and increase your metabolism.


This challenging yet fun workout combines core work with training concepts used by top athletes, such as agility, speed, stability and power. Each workout ends with a grueling finisher that will test your stamina and increase your mental toughness, while partner drills emphasize camaraderie, community and motivation The result: improved performance and reduced risk of injury, both in your recreational activities and everyday life.


Improve your conditioning, endurance and body composition with this cardio-focused workout. It utilizes longer-duration sets with shorter rest periods to maximize your cardiovascular fitness and burn more fat. Bring a towel and plenty of water for a  total-body workout will push you to reach new heights!