Group training class types
Cardio Strength
Cardio Strength is our highest intensity class, designed to push your conditioning as hard as your strength. Expect lighter loads, a full body focus every session, and simple, efficient movements that keep your heart rate up and your metabolism working.
It's the class for those who want their cardio and their strength work to grow together.
Offered Tuesdays and Sundays in Fremont and on Thursdays in West Seattle.
What to Expect:
Scalable exercises for all abilities.
Full-body workouts that build strength and stamina.
Formats like Tabatas, metabolic ladders, and complexes to keep you engaged.
Strength & Muscle
This is our core strength training class, built for members who want to get stronger with control. The pace is slower and more deliberate than our high-intensity classes, so you have real time to dial in your form and load the weight that matches your goals, not the clock.
Classes follow our undulating periodization system, meaning your training shifts intentionally week to week to keep your body adapting instead of plateauing.
Offered Mondays, Wednesdays, Fridays, and Saturdays in Fremont and West Seattle.
What to Expect:
Structured programming with Undulating Periodization (Heavy, Volume, Endurance).
Emphasis on form, technique, and progression.
Rotating focus on upper and lower body days for balanced development with total body on Saturdays.
performance & conditioning
Think of this as our athletic development class. The focus is on plyometrics and explosive movement, the kind of training that builds real world power and speed, while still challenging your cardiovascular system and metabolic fitness.
It's a great fit for anyone who wants to move like an athlete, regardless of age or background.
Offered Thursdays in Fremont only.
What to Expect:
Agility & Coordination – Improve footwork, reaction time, and movement efficiency.
Power Development – Increase speed, acceleration, and force production.
Strength & Endurance – Build muscular resilience with functional resistance training.
Mobility & Recovery – Enhance flexibility and joint health with guided mobility work.
Not recommended for those with active injuries. Please discuss with a member of our team.
barbell strength
Barbell Strength is our slowest, most focused class, built entirely around getting you stronger under the bar. The programming stays simple and straightforward so all your energy goes toward the lift in front of you, and you'll spend more time here with barbells and technically demanding compound movements than in any other class.
This is where members go to chase a heavier number with a coach watching every rep.
Offered Wednesdays and Fridays in Fremont only.
What to Expect:
Scalable programming for beginners and advanced lifters alike.
Focus on major barbell lifts with expert coaching.
Accessory exercises to round out your program.
Your first time?
We want to make sure NW Fitness Project is the right fit for you—no strings attached.
Your first group training class is on us! Choose from Strength & Muscle or Cardio Strength in West Seattle as well as, Performance & Conditioning and Barbell Strength in Fremont.