Adult Classes


  • 60 Minutes Project: HIIT

This is our classic GRFP class. It involves functional strength and conditioning whole body movements using dumbbells, kettlebells, medicine balls, jump ropes, and running. Pull-ups, Push-ups, Squats, Lunges and Crawls are also incorporated. Indoor Classes are kept to a class size of no more than 10 people. The 60 Minute class puts an emphasis on keeping the everyday athlete healthy. A proper warmup using myo-fascial release and dynamic stretching is conducted in the beginning followed by a High Intensity Training format incorporating the above exercises. We educate the participant as to why they are doing what they are doing. In the small group we are able to assess and modify.  We ask that all participants come healthy. This class is high intensity and experience lifting weights is preferred, but not required. Grassroots is Pre and Post Natal friendly and can modify programming accordingly for such participants dealing with diastasis recti.  

*Class goes outside when weather permits.

  • 30 Minute Project: HIIT Express

Everyone has 30 minutes, no excuses. If you are looking to get in and out, this class is for you. This class is a shorter version of our 60 minute class and pulls from many High Intensity Interval Training formats. High-intensity interval training has more impact on both the aerobic and anaerobic systems, which means more muscle, less fat and an improved cardiovascular system. Unlike the 30 minute home dvd's, we bring something extra, guidance and coaching. Doing a workout alone in your living room can lead to improper form and injury. Grassroots brings you a community of no more then 10 people (indoors) to work hard with and gain inspiration. A certified personal trainer will coach you through and monitor form.

  • 60 Minute Project: Superset

A dynamic and inviting inspired class for all levels from beginner to advanced.
Beginners will be watched carefully, while experienced athletes will be given a challenging workout. Each class consists of a trainer-lead group warm up, skill or strength work, AMRAP, and cool down/mobility. Classes last one hour and are offered 7 days a week. Heavy and olympic lifting experience preferred, but not required. 

  • 30 Minute Project: Pilates Express

Pilates is a timeless form of exercise designed to help mobilize the spine in all directions through deep, low impact strength training. In Pilates you will discover how to access the deepest muscles of the core, while improving flexibility and balance. You will find a strong connection between the mind, breath and the body and as a result, it will enhance any other type of fitness that you do. Pilates is restorative, challenging and incredibly beneficial to overall health and physical fitness. In Mat Pilates, we will start off easy and then gradually increase the intensity, building up strength and endurance. You will leave feeling, taller, stronger, and more aligned.

Grassroots Fitness Project has become a staple in the New York City fitness community. We offer something for everyone. Hour long classes provide not only a well balanced and challenging workout, but a fitness education giving you guidance to last you beyond the studio. Pressed for time? We've got you covered with our 30 minute express classes, where you can incorporate the same challenging and informative workout into your busy schedule! Our clients will be asked to push themselves physically and emotionally in a supportive environment where failure does not exist and goals become inevitable!