NW Fitness Project

Nobody told Alec “partner workout” doesn’t mean literally lifting your partner.…🤦‍♀️

New partner challenge! Alec and Kat take on partner deadlift, row, squat and clean!

What exercises should we try next? Comment below!

Cardio strength is where it’s at.

Here’s how our Director of Community & Growth thinks about it: if you only have a limited window to train, cardio strength is the most efficient use of that time. Same kettlebell, same weight, a mix of double and single sided movements, five rounds, forty five minutes. Heart rate up, resistance still in the mix, sweat earned. The goal is different than strength and muscle. You’re not progressively building load, you’re building conditioning alongside it.

It’s also the class that fits the gaps in your week. Lifted heavy yesterday? Got a run, hike, or bike planned tomorrow? Cardio strength is the in between day. Still sore, still want to move, still want the room and the coaching, just not another heavy day.

And here’s the part nobody talks about enough. The complexes you learn in cardio strength literally travel with you. Same single kettlebell, five rounds, forty five minutes, done anywhere while a kiddo naps on vacation. Coming back from a trip or a break in your routine? This is the class to walk back into.

Cardio strength runs Tuesday and Sunday in Fremont. Thursdays in West Seattle. Come sweat with us.

See comments for the workout. Could sub in a dumbbell or a heavy backpack even.

You’re in strong company.

Part two of Spicy ISOS with Angel!!

What looks spicier the dead lift ISO or the Low ISO push-up?
Would you rather win the lottery or beat Steven Steven Pust in an anything you can do challenge ? 🤔

Back with another edition of Spicy ISOs.

If you’ve heard of Hot One Hot Ones, you know the format. We just swap the wings for isometrics.

Today’s guest is Angel, one of our signature trainers, sitting down with Jeremy, who’s coached them in the gym and for Spartan races, and Chris, their partner. We’re getting into Angel’s favorite lifts, favorite Spartan events, and a secret love of League of Legends.

Angel is racing in a Spartan race on September 19th. Learn what it’s like to train like Angel!

Your training might be missing something, and it’s not another heavy day.

Real strength isn’t just what you lift. It’s chasing your kids around the yard, keeping up on the ski hill, reacting fast enough to catch yourself on an uneven trail, playing the sport you love without your body holding you back. Power, speed, agility, the parts of strength that only show up when life actually asks something of you.

Performance & Conditioning is build to train exactly that. You can find us for this class Thursdays at 4:30, now back at 5:30! Come tap into the parts of strength that heavy lifting alone can’t reach.

Let’s change the standard recommendation.

Strength training while pregnant is safe.
(Insert hopefully obvious medical disclaimer here regarding special cases and always discuss your training with your doctor.) thank you ParentData for paving the way for so much more myth busting around what is and is not safe in general for pregnant people.

We’re here to be a part of your team supporting you feeling the most capable you possibly can as you are also growing another human being.

Don’t listen to the noise. Talk to a human coach.

Congrats to Nilofar Ganjaie on baby Reza- we can’t wait to see you back!

📸 Pao Sanchez

Anything you can do I can do - Copenhagen Leg Extension Challenge

Rules:
- Hold a Copenhagen plank
- Extend a Jam Ball, Plate, or Wooden Plank to knee extension (bottom leg)
- Return to start position without dropping yourself or the object

How are your adductors?