Strength Training

Boot Camp (6 weeks)

Boot Camp workout is a high-intensity interval training, bursts of intense activity alternated with intervals of lighter activity. A boot camp workout can include functional fitness, such as using the whole body, multi-joint exercises that stimulate movements people do in life.

Dates	Days	Member Price	Non-Member Price	Times	Action
6/13/23-7/20/23	Tue/Thu	$240	$280	11:00a – 12:00p	CANCELLED

Location: RSF Court 15

Beginning Functional Fitness (6 weeks)

You will focus on strength training and mobility so that you can move better in your daily life, spend time being active with loved ones, and be prepared for whatever life throws at you.

Dates	Days	Member Price	Non-Member Price	Times	Action
6/12/23 – 7/19/23	Mon/Wed	$240	$280	7:00a – 8:00 a	CANCELLED

Location: RSF Court 15

Calisthenics (6 weeks)

This class is for members who have a strong foundation of strength in pulling and pushing movements. You will learn how to do more advanced calisthenics movements such as handstands and muscle ups and continue to gain strength in other movements like pull ups and dips.

Dates	Days	Member Price	Non-Member Price	Times	Action
6/6/23 – 7/18/23 (no class July 4)	Tue/Thu	$240	$280	4:00p – 5:00p	CANCELLED

Location: RSF Court 15

Barbell Basics (6 weeks)

Barbell Basics will teach the foundational movements of the squat, deadlift, overhead press, and bench press, so that you can enter into a weight room and feel confident that you have the skills to be successful. In addition, you will learn other accessory movements to complement your training and reduce injury.

Dates	Days	Member Price	Non-Member Price	Times	Action
6/21/23 – 7/31/23 (no class June 19)	Mon / Wed	$240	$280	5:00 – 6:00p	REGISTER

Location: RSF Court #14

Intermediate Barbell Strength (6 weeks)

This class is for members who already have experience with deadlifting, squatting, and pressing. In this class you will focus on gaining upper and lower body strength in these movements by progressing reps and weight properly. You will also challenge your mobility and do accessory movements to reduce injury.

Dates	Days	Member Price	Non-Member Price	Times	Action
6/6/23 – 7/18/23 (no class July 4)	Tue / Thu	$240	$280	4:00 – 5:00p	REGISTER

Location: RSF Court 14

Bodyweight Basics (6 weeks)

Dates	Days	Member Price	Non-Member Price	Times	Action
T B A	Tues / Fri	$240	$280	8:00 – 9:00p

Location: RSF Court 15

Strength Training 50+ (6 weeks)

Increase your strength and fitness level by learning how to use free weights and weight-lifting machines correctly in a safe and welcoming environment. Strength training prevents osteoporosis and other conditions that limit mobility so you can spend time being active with your loved ones.

Dates	Days	Member Price	Non-Member Price	Times	Action
6/6/23 – 7/13/23	Tue/Thu	$240	$280	8:00a – 9:30a	REGISTER
7/18/23 – 8/24/23	Tue/Thu	$240	$280	8:00a – 9:30a	REGISTER

Location: Memorial Stadium Fitness Center

TRX (6 Weeks)

The TRX Suspension Trainer is the original, best-in-class workout system that leverages gravity and your bodyweight to perform hundreds of exercises. You’re in control of how much you want to challenge yourself on each exercise – because you can simply adjust your body position to add or decrease resistance.

The TRX Suspension Trainer:

Delivers a fast, effective total-body workout.
Helps build a rock-solid core.
Increases muscular endurance.
Benefits people of all fitness levels (pro athletes to seniors)
Can be set-up anywhere (gym, home, hotel or outside)
By utilizing your own bodyweight, the TRX Suspension Trainer provides greater performance and functionality than large exercise machines costing thousands of dollars.

Dates	Days	Member Price	Non-Member Price	Times	Action
6/13/23 – 7/20/23	Tue/Thu	$240	$280	12:00p -1:00p	CANCELLED

Location: RSF-Mezzanine

Skills Session (4 Weeks)

The Skills Session is intended for those who have taken either Barbell Basics, Intermediate Barbell Strength, or Beginning Olympic Weightlifting with one of our instructors at the RSF. This session is to practice the skills you learned. An instructor will be onsite to monitor activities, assist with techniques, and answer questions that may arise. This is not an instructional coaching course.

Dates	Days	Member Price	Non-Member Price	Times	Action
T B A	Mon/Wed	$100	$160	5:00p – 6:00p	T B A