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*Autorenews to 8 sessions/month semi private package

RESULTS-DRIVEN GROUP TRAINING

Exclusively at our Hayes Valley location

Need a fitness solution in between personal training and small group classes? Semi-private training might just be the right fit for you! Our semi-private session combine the energy and community feel with strength and conditioning. Each training session will include a dynamic warm-up, mobility, glute activation, core activation, and post-activation potentiation followed by two quadraplex which includes a primary lift using the barbell, an accessory exercise, single leg/stability, and core movement. By manipulating program variables (intensity, volume, and rest time) for each athlete, we can ensure that training sessions will be specifically catered to your fitness goals and facilitate improvements in strength, hypertrophy (increasing muscle mass), body composition (decreasing body fat %) and metabolic conditioning.

Our semi-private classes are the perfect middle between our 1:1 personal training and small group training class services. With access to barbells, the semi private classes are ideal for people looking to improve their overall strength, muscle mass, and body composition through the variety of classes we have to offer at our Hayes Valley location!

classes we offer

  • Chest/Triceps

  • Back/Biceps

  • Deadlift Day

  • Upper Body Focus

  • Lower Body Focus

  • Full Body

  • Olympic Lifting

    • Level 1: In this class you will learn about Olympic lifting through a whole part whole method. Olympic lifting is a full body strength, power, and explosives sport. It falls under the phosphagen energy system. Olympic lifting is taught through whole part whole due to all of the very important progressions that must be mastered before one can complete the full movements or add weight! With that said Olympic weightlifting has only 3 movements and they are: snatch, clean, and jerk. However there are lots of other complexes that go with these 3 movements. In this class you will learn the many complexes and steps of training that are used within the sport of weightlifting as it will help you master the lifts. In the Level one class. we will only be working with the pvc pipe and/or a weight-less barbell. For safety purposes, members are required to take at least 5 level one classes or must have experience to move into our level 2 class.

    • Level 2: The main difference between level 1 and 2 olympic weightlifting class is that level 2 requires one to have a background in Olympic weightlifting and/or have attended 5 or more level 1 classes. Level 2 will challenge what you have learned in level 1. Level 2 will be more programmed based therefore enhancing your weightlifting movement patterns and being comfortable lifting/ challenging yourself. By level 2 you will become more knowledgeable with the Olympic weightlifting vocabulary used as well as a good understanding of the snatch and clean and jerk progression.

  • Power, Speed, Agility

    • An athlete can be considered someone who is fast, talented, strongest, the one who has remarkable precision or even someone who just has it all. Well, any body can do what that athlete does. We can sprint, jump, make sharp cuts around objects and use hand-eye coordination to catch and dodge. We can even exert power in the process of thinking about the next move. Lifting something heavy out of the way to sprint, hurdle and jump over objects. These actions are a part of everyday life. In this class, everyone will be instructed a lift using mainly the barbell. An agility/obstacle course will be prepared and instructions will follow, explaining the proper footwork and techniques that are expected.

  • Run Lab Class: Strength & Conditioning For Runners

    Your semi-private package includes access to special Running classes every Saturday and Sunday. Strength training is a critical component of running faster, and staying injury free. Our certified running coaches will take you through running specific drills and a strength training program designed to help you shatter personal records and keep nagging injuries on the bench.

  • Run Lab Class: Injury Prevention for Runners

    Your semi-private package includes access to special Running classes every Saturday and Sunday. Are injuries slowing you down or keeping you from doing what you love? Our certified running coaches will take you through specific drills and exercises to help reduce the risk of the most common running injuries.


SPECIAL! ACCESS TO RUNNING CLASSES WITH YOUR SEMI-PRIVATE PACKAGE

Note: Please note Running classes have a maximum of 8 people per class.

INJURY PREVENTION FOR RUNNERS

Are injuries slowing you down or keeping you from doing what you love? Our certified running coaches will take you through specific drills and exercises to help reduce the risk of the most common running injuries.

STRENGTH & CONDITIONING FOR RUNNERS

Your semi-private package includes access to a special Running class every Saturday and Sunday. Strength training is a critical component of running faster, and staying injury free. Our certified running coaches will take you through running specific drills and a strength training program designed to help you shatter personal records and keep nagging injuries on the bench.


COMPARE TO OUR OTHER SERVICES

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*Automonthly personal training packages of:
12 times per month receive 12 semi-private training sessions per month & unlimited small group classes
8 times per month receive 8 semi-private training sessions per month & unlimited small group classes
4 times per month receive 4 semi-private training sessions & unlimited small group classes

**Automonthly semi-private training packages receive unlimited small group classes


Automonthly benefits

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THE ASSESSMENT

Semi-private training is recommended for anyone has been strength training for at least 1 year. If you're not sure if it's the right fit for you, our 50-minute Strength Assessment is recommended to see where your baseline is and how your body moves doing the basic compound lifts.


PRICING

Our prices are reflective of our education (continued education and certifications) and providing a quality lifestyle for our employees including benefits like healthcare and 401k match. Thank you for your support. Click here to view our terms & conditions.


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