Welcome to Our Wheelhouse.
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We offer a few different types of Small Group Training. Our signature style of group training is Cardio Strength; a high intensity metabolic workout- or as we call it, training smarter. Our other primary offering is Strength and Muscle which focuses on building strength rather than high intensity movements with more opportunities for work with barbells and higher overall volume of work with longer transitions between exercises.
Every group training workout can be scaled for a wide variety of fitness levels and each exercise can be progressed or regressed to your pace and skill level. Groups are capped at 10 people (unless specifically noted) which means you get just the right mix of personal attention and community support. Each workout is a different format so don't be afraid to come back a few times a week. |
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What is Cardio Strength Training?
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Metabolic training is completing structural and compound exercises with little rest in between exercises in an effort to maximize caloric burn and increase metabolic rate during and after the exercise creating an after burn effect. It is estimated that you will burn 600 calories for a 50 minute workout, but it also raises the metabolic rate between 10-25% for up to 48 hours.
Our style of training is highly adaptable, alternating between different movement patterns, allowing you to lift more weight and work harder, all while keeping great form and staying injury free. These functional-training oriented, total-body workouts incorporate all major movement patterns and planes of motions. In addition, we curate our weekly workouts specifically to avoid overuse inujries. Most importantly however, we personalize any workout to the individual because we do not all have standard-issue bodies. 
Types of workout formats you'll experience include:
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What is Strength and Muscle?Building on the foundational style of Cardio Strength, Strength and Muscle focuses on higher overall volume of work and longer rest intervals in order to build strength. In these classes you can expect to see more traditional weight lifting movements and equipment such as bench press, trap bar deadlifts, and barbell squats.
Following a programing style based on Undulating Periodization, these classes are offered 3 days a week and alternate between Upper Body Push with Lower Body Pull and Upper Body Pull with Lower Body Push. Never lifted heavy? We got you. For new students we offer a 4 week Foundational Strength Series where we break down each of the most frequently programed exercises, class terminology and formats of workouts, basic movement patterns, as well as modifications and progressions so that you can begin your training with us with a solid foundation.
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Meet Our Coaches
We hire and train the best in the Northwest in the signature NWFP style of Small Group Training. Offering over 40+ small group training classes per week, each coach's style is a bit different but the programming is a coordinated and curated effort by the owners. No matter which class or coach you work with, you're guaranteed a workout that is going to support your goals.
Kyle Davis
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Norah Davis
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Matt Holland
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Jonny Bopp
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Lane Tihonovich
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Hanna Thomsen
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Anna Vinnedge
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Alec Bulat
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Liz Walker
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What to Expect
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Each training begins with a functional mobility warm-up to get your heart rate up, loosen up your muscles, and establish proper muscle mechanics and movement patterns so you’ll be fully ready for the workout. Certain group times may be specifically geared towards higher or lower intensity as indicated on our schedule.
We can’t wait for you to join us. Following your first class, we require all new students who wish to purchase a membership or class package to either enroll in our Foundational Strength Series or complete an assessment with a Personal Trainer.
Foundational Strength is a rolling 4 week series provided as an on-ramp for new members to our style of group training and is designed to provide a deep dive into each of the foundations of our training methodology and set you up for success to jump into any of our classes with confidence of how to conduct the movements, know the vocabulary, select properly challenging weights/equipment, and how to approach modifying/adapting for your body. 
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