Strength Training

Skills Development

PREREQUISITE to attending this class is to have taken one of the following Instructional Classes at the RSF this year: Barbell Basics or Olympic Lifting: Clean, Jerk and Snatch

Beginning Functional Fitness 

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.

Location: RSF Court 14

Bodyweight Basics 

Learn how to use your own body weight to achieve your strength and conditioning goals so you can take your fitness anywhere. In this class, you will learn how to do upper body, lower body, and core exercises safely and efficiently.

Location: RSF Court 15

 

The Deadlift, Squat, and Press

Want to improve your skills and gain strength in the Deadlift, Back Squat, and Overhead Press?

In this program, you will focus on moving well consistently and progressing weight in each movement so that participants can gain both upper and lower body strength. You will also work on other accessory movements to complement your training and reduce injury. All levels are welcome to sign up!

Beginning Olympic Weightlifting

Want to improve your skills and gain strength in the Clean & Jerk and Snatch? You will focus on moving well consistently and progressing weight in each movement so that you can gain strength, stability, and power. You will also work on other accessory movements to complement your training and reduce injury. All levels are welcome to sign up!

Dates	Days	Member Price	Non-Member Price	Times	Action
9/21/22 – 10/27/22	Wed/Fri	$240	$280	3:00 – 4:00p	Waitlist
9/21/22 – 10/27/22	Wed/Fri	$240	$280	4:00 – 5:00p	Cancelled

Location: Court 14

 

Beginning Calisthenics

In Beginning Calisthenics, you will use gravity and bodyweight leverage to do pulling, pushing, and stability exercises on the ground, pull up bars, dip bars, and other implements. This all levels class will help you build a great foundation of strength, so that you can improve your fitness, work on your first pull up, and/or move on to more advanced gymnastics movements.

Dates	Days	Member Price	Non-Member Price	Times	Action
10/18/22 – 12/2/22**	Tue/Fri	$240	$280	8:00 – 9:00p	REGISTER

**No class 11/22 and 11/25

Location: Court 15

 

Intermediate/Advanced Calisthenics

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
10/18/22 – 12/2/22**	Mon/Wed	$240	$280	7:00 – 8:00p	REGISTER

**No class 11/22 and 11/25

Location: RSF Court #15

 

Barbell Basics

Interested in Powerlifting or Olympic Weightlifting? Barbell Basics will teach the foundational movements of the squat, deadlift, press, clean & jerk, and snatch. We will start with proper technique, build consistency, and then add intensity.

Dates	Days	Member Price	Non-Member Price	Times	Action
9/27/22 – 10/13/22	Tue / Thu	$120	$140	9:00 – 10:00a	CANCELLED
9/27/22 – 10/13/22	Tue / Thu	$120	$140	10:00 – 11:00a	REGISTER
9/27/22 – 10/13/22	Tue / Thu	$120	$140	5:00 – 6:00p	CANCELLED
9/14/22 – 9/28/22	Mon / Wed	$120	$140	5:00 – 6:00p	REGISTER

Location: RSF Court #14

 

Beginning Barbell Strength

Want to improve your skills and gain strength in the Deadlift, Back Squat, and Overhead Press? In this program, you will focus on moving well consistently and progressing weight in each movement so that participants can gain both upper and lower body strength. You will also work on other accessory movements to complement your training and reduce injury. All levels are welcome to sign up!

Dates	Days	Member Price	Non-Member Price	Times	Action
10/4/22 – 11/10/22	Tue / Thu	$240	$280	9:00 – 10:00a	CANCELLED
10/18/22 – 12/1/22**	Tue / Thu	$240	$280	10:00 – 11:00a	REGISTER
10/4/22 – 11/10/22	Tue / Thu	$240	$280	5:00 – 6:00p	REGISTER

**No class 11/22 and 11/25

Location: RSF Court #14

 

Intermediate Barbell Strength 

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
10/4/22 – 11/10/22	Tue / Thu	$240	$280	4:00 – 5:00p	REGISTER

Location: RSF Court #14

 

Kickboxing Basics (3 Weeks)

This course will teach you the fundamentals of kickboxing while providing you with an excellent cardiovascular and resistance workout. We will be using gloves and pads while we practice drills and techniques.

Location: RSF Court 15

 

Beginning Kickboxing

In this course, you will focus on boxing technique, gain new skills, and get a full body cardio workout. We will be using gloves and pads while we practice drills and techniques.

**No class 11/22 and 11/25

Location: RSF Court 15