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.

Location: RSF Combatives Studio

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.

Location: RSF Court 14

Beginning Olympic Weightlifting (6 weeks)

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
2/8/23 – 3/17/23	Wed/Fri	$240	$280	3:00p -4:00pm	REGISTER

Location: RSF Court 14

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
2/6/23 – 3/15/23	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
2/7/23 – 3/16/23	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
2/7/23 – 3/15/23	Tues / Fri	$240	$280	8:00 – 9:00p	REGISTER

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.