Friction Grand Rapids

Fitness doesn’t have to be complex.

It can be very simple, as long as it’s challenging.

Find a bar, hang from it, bring your knees up, and then stay there as long as you can. You will get stronger.

Come get stronger with us, link in our bio to schedule a FREE intro!

Today is the first day for Friction Bingo!

Next time you’re in for your class or personal training session, nab a bingo sheet and get to work!

But, no rush dude 😎 , the deadline isn’t until the end of the month!

Make sure to have coach sign off on each of your bingo lines!

Our boy Juan knows how to commit! 7 months in and he’s up almost 5 pounds of muscle and down 3% body fat.

THE 5a man does 5 days a week, more protein intake, less alcohol intake, consistent recovery and sleep.

It all adds up to more muscle mass and less body fat! Isn’t that what it’s all about?

Way to go Juan!

W.O.W. 🤩

This Workout of the Week was brought to you by everyone who came in to on Tuesday!

What a doozy

For Time:
60 Push Press*

*on the minute (including 0:00) perform 5 Kettlebell Swings and 5 Wallballs

“Effective” is putting it lightly. Should we retest?

Meet Andrea!

Here is her story!

I was looking for something to do for fitness in the winter when I was off run/triathlon season. I played soccer and swam all through high school, but had fallen off of a solid fitness routine. But in the winter, I needed something to keep going. I had also been taking kickboxing classes and when searching local crossfit gyms, I noticed that one of the trainers at the kickboxing gym also coached at Friction. So that allowed me the official push to reach out! I filled out the info online and set up a date and time to come in to see what this stuff was all about! I met with Mike, who was super easy to talk to and was able to understand my nervousness. I started with personal training twice a week, then after one year I thought it was time to join people, so I started taking group classes and eventually added a once a week club class. That was over 5 years ago. 

My favorite part about training at Friction is the scaling! Not everyone can do a bar muscle-up or handstand pushups right away. We all start somewhere. And seeing all of that can be intimidating to a newcomer. But at Friction the scaling is AMAZING!!! The coaches take the time to find what the best option for a movement is for each person. They adjust options as needed for injuries or even, especially in my case, fears! Even the smallest heights or having to jump over things freak me out, but they work with what I can do, and, most importantly, SUPPORT THOSE SMALL STEPS while still slowly helping me not be scared of things!

My advice would be to just come in and talk to someone. See how things roll at Friction. Everyone, coaches and athletes, are willing to talk and answer questions, or find the people who can answer the questions for you! The coaches are there to help you with whatever you want to accomplish! The people are there to support you in whatever way needed!

The winner of our Friction Mug giveaway partnering with is Kate!

Congrats on winning and enjoy every sip!

Our trip out to Muskegon for was a hoot!

Lifting weights 🏋️‍♀️ on the beach 🏖️ is never a bad time!

See you next year Fresh Coast!

Today is the last day for the giveaway with !

Sign up at the gym or DM us your order and get in!

A bag of coffee and a $25 gift card could be yours!

Weightlifting on the mind? 🏋️‍♀️ 🧠

Come check out our very own to improve your Olympic lifts!

With a certified coach and years of coaching and competition, you’re bound to get better!

Shoot us a DM to learn more and schedule your FREE intro!

Working on your strict pull-up?

Use banded pull-ups! The version that Juan is performing allows for “let off” at the top where the band is doing way less for you.

This allows you as the athlete to finish the rep and improve your top position strength and to pull through the top position.

This version also gives you options for set up:
-use a lighter band
-change how low or how high the band is positioned for less help

We had 40 reps of these today and boy do they light you up!

Get your first pull-up. Get fitter. Get to our bio to click the link for a FREE intro!

THE Friction Mug is live!

Every purchase is an entry into the giveaway with !

Sign up at the gym today or shoot us a DM to get on our purchase list!

See you tomorrow! 🇺🇸 🎇

Looking for actual results? 👀

Looking for people that will guide, help and encourage your success? 💪

💥 You came to the right place! 💥

Whether it’s 1-on-1 Personal Training to get your results tailored to you and quickly, or Group Fitness to work out with like minded people who want you to succeed while working hard, we have what you need!

Or, maybe it’s just nutrition. We adhere to the adage “Nutrition by Addition”. We want to guide you to your goals by adding in more of what you need rather than taking out the things you don’t need. Eventually, only the things we need will stay in our daily intake!

Did we mention that always use trackable data too? We want to SHOW you your results, not just guess.

So sign up for a FREE Intro, get started, and be ready ring our PR Bell 🔔!

The results are located at 2640 Burlingame Ave Ste A Wyoming, MI.

Bright Spot Friday!

Every Friday for the past 7+ years we’ve done a Bright Spot Friday where we talk about the events or actions that we are grateful for or something we are looking forward to.

It’s our question of the day every Friday.

Practice gratitude to appreciate what you have amongst like minded, positive people and coaches!

What’s your bright spot?

Ever see all the delicious options at buffet and just want to try them all? 🤤

The buffet is open! Let’s eat!

Group Classes 💪
Specialty Club Passes 🏋️‍♀️
Personal Training 🤸🏻‍♀️

A class time for any and everyone.

Click the link in our bio to schedule your FREE intro and get into our strength buffet!

What makes our group classes tick?

We use a few different methods to maximize our fitness:
▪️the beautiful blend of weightlifting, cardio and bodyweight movements
▪️dedicated days on upper and lower body to become more explosive (dynamic effort) and stronger (max effort)
▪️zone 2 cardio to build our base of conditioning
▪️bangin’ partner workouts on Saturdays
▪️long, grueling Hero workouts on Sundays for you Weekend Warriors

Click the link in our bio to get started with a FREE intro!

Pulling fire trucks for a good cause!

that is! We love to support an organization we already work with and our local community of Wyoming!

Thanks for having us! We’ll take 2nd place…for now.

Here’s to the dads that have finished their workout before the sun comes up and the kids are up.

Also to the ones that make time for a workout after work to make sure they’re the best version of themselves.

Keep it up. The best version of you is made when you walk in our doors and out an hour later.

Happy Father’s Day!

P.s. bring your best father friend in tomorrow for a free workout!

🛩️ “Because I was inverted.” 🛩️

Our handstand clinic last night was a banger! Everyone improved their tri-pod position, headstand position, and gained confidence going ankles up!

Have a handstand on your fitness checklist?

Cartwheel into our DMs and let’s (handstand) walk you through our coaching!

🎉 We’ve reached double digits! 🎊

We are so proud to turn 10 today. We’ve seen a lot of smiling faces and we’ve dripped a lot of sweat in many places over the years.

Thank you to all who have supported us throughout this past decade. Our goal was, and always is, to have a positive impact on anyone who walks in our doors. We even have some OG’s that have been with us for all 10 years!

We’re sure there has been a conversation or a workout that lives rent free with you.😉

The mission is still lifelong health and wellness through safety, integrity, and efficacy. Let’s get your results safely, in the right way for you, and quickly.

Today we celebrate! Tomorrow, the mission continues.

Stop by and share that “rent free” workout that lives in your head with us! We’ll see you at 5:30p!

Meet Natalie!

Her story at Friction goes a little like this,

“After dropping in a couple times, I officially got started in June 2020 when my good friend Minna told me Friction was hosting classes outdoors when gyms were closed! I was itching to get back to the barbell so I started with Powerlifting Club. I had been lifting solo in the gym for a few years and was excited to have people to train with and coaches to learn from to make me a stronger and smarter athlete.

My favorite part about training has been the exposure to different styles of training: powerlifting, olympic weightlifting, gymnastics, and functional fitness. I’ve tried it all throughout my time and have accomplished things I never thought would be possible for myself!

My advice for anyone new: Go in with an open mind and willingness to learn and actually suck for a while! Consistency and commitment to the process and programming will pay off. Even if it’s not lifting heavier or beating your previous time, there are other areas for improvement that are usually overlooked or underrated, like technical PRs, having more confidence in a lift or workout, and getting out of your comfort zone!

I’ve gotten physically, mentally, and emotionally stronger since joining Friction. As much as I love adding more weight to my lifts or being able to move better and faster, the mental strength and resilience I’ve gained has transferred into other areas of my life and are lifelong skills I’ll take with me forever.”

Become a better you. Become a part of Friction! Link in our bio to sign up for your FREE intro!

WOW! 🤩

Or as we like to call it, the Workout of the Week!

For this one we got scenic above our beautiful new city of Wyoming!

Austin and Jacob were enjoying the view from a plank 😉

This Friday!

We will have food, games, and our very own DJ !

Whether you’re a member of Friction now or have been before, stop by to say 👋 and share a laugh or two!

We want to celebrate all of you for supporting us throughout the years! We love what we do, but we wouldn’t be here without you.

So, come help us throw a party for you! See you Friday night at 5:30p!

Two more sleeps until Special Olympics State Games 😴 😴

Area 11 Powerlifting is showing up for three things, the gold hardware, a good time, and that breakfast buffet!

We compete Friday and we can’t wait!

‼️ 10 Whole Years! ‼️

🔔 🔔 🔔 🔔 🔔 🔔 🔔 🔔 🔔 🔔

10 years of PR’s, 10 years of fitness, 10 years of relationship building to further cement your connection to your body and how to get the most out of it.

The best fitness, the best community, the best food, and the best you.

Come join us on June 14th at 5:30p to help us celebrate those 10 years! Whether you’re a member of Friction now or have been before, stop by and say hello! 👋

Meet Shannon!

Hear it best from her:

“I had been out of the fitness space for about three years since having baby number two and getting back into the group fitness can be pretty intimidating. From the first time I walked through the doors at Friction, I knew there was no judgement, only family. Never once did someone make me feel less than for not being able to do something, scaling or not having the heaviest lift, only ever building me up and bringing out the best in myself.

I wanted to start because I had done a few competitions with my sisters and figured that if we were going to continue to compete, I’d better figure out what I was doing and start training. 😂

Other than the people, because the fric fam is the absolute best, I love being competitive again. I was an athlete growing up and moving into adulthood, your opportunities for healthy competition are few and far between. I get to challenge myself every day and push myself to be better than yesterday’s version of myself. I love that our coaches sit down with each of us for strategy sessions to set goals. They help us push past what we think we’re capable of and remind us about the bright spots in our training.

My best advice for someone just started out (or anywhere on your journey for that matter) is to remember not to compare your beginning to someone else’s middle. We’re all at different places in our journeys and that’s ok. Don’t forget to be proud of what YOU can accomplish!

I have made some incredible strength gains (three years ago I couldn’t do a single pull up) and I’m certainly proud of that , but honestly it’s the mental growth that has been the biggest change for me. Being in the gym has changed the way I show up in the world. I am happier, healthier and more confident. It carries over into my everyday life and I am forever grateful for what Friction has done for me and my family!”

Start your journey with us by clicking the link in our bio for a free intro!

🚨 PSA 🚨

If you can’t read this in a handstand, you should come to our handstand clinic🤸‍♂️

Get better on your hands and improve your upper body strength ASAP with our upcoming Handstand Clinic, free for all in the community!

June 14th @ 4:30p!

With Coach !

DM us to claim your spot!

Whether it’s your 10th or your first Murph, we’re here to hit it hard!

Come on on Saturday the 25th to throw down and then rest on Sunday and Monday!

DM us to get in to that 9a or 10a class!