Performance Training

 
 

Courses to improve and support the physical demands of life. Train to be an athlete for life.

 

Outdoor Boot Camp

Outdoor Boot Camp is a total body outdoor workout perfect for all fitness levels. Training will include running, upper-body strength, power and agility, and leg strength. Workouts are held on and around the UC Berkeley campus.
Classes are scheduled Monday—Thursday and will run for the whole semester. Choose a package that meets your needs and don’t forget to reserve your spot. Packages expire at the end of the Fall Semester.

 
Price:
Drop-In – $15
10-Sessions – $135
Unlimited Sessions for One Month – $165
Unlimited Sessions for the Semester – $285
 

Dates Days Times Action
9/11 – 12/15 Mon – Thu 7 – 8 a.m. Closed

 

Location: Mondays – Edwards Track, Tuesdays – RSF Main Entrance, Wednesdays – Valley Life Science Building, Thursdays – RSF Main Entrance

 

How to Register: To register for a given session in the week, click on the Register above, navigate to the Performance Training tab and select the desired date of attendance. Participants must reserve their spot for a given day prior to attending the session.

 

Intro to Rowing

The rowing machine (ergometer) has exploded in popularity as more and more programs incorporate this full-body cardio machine. But without knowledge of proper technique, the use of these machines can result in an ineffective workout, injury, or both. We will teach you the basics of rowing mechanics, and provide an opportunity for you to improve your overall fitness. We will also emphasize the importance of core strength – a critical element to the sport of rowing. In eight sessions over four weeks, you will be provided technical instruction, one-on-one and small group coaching, varying and periodized workouts, and opportunities to observe measurable progress over the course. This class provides opportunity for all levels of fitness and skill, whether it is a person getting on an erg for the first time, or a CrossFitter trying to bring their split down.
 
Price: Member – $85 / Non-Member – $110
 

Dates Days Times Action
9/12 – 10/5 Tue / Thu 7:10 – 8 a.m. Closed
10/10 – 11/2 Tue / Thu 7:10 – 8 a.m. Closed
11/7 – 12/7* Tue / Thu 7:10 – 8 a.m. Register

 
*No class on 11/21 & 11/23
 

Location: RSF Court 13

 

CrossFit On-Ramp

The CrossFit On-Ramp program introduces you to the movements and methodologies of CrossFit. Starting from the basic Air Squat, to the Kettlebell Swing, and a Pull Up, we will build you up so you are confident to take on any CrossFit workout.
 
Price: Member – $65 / Non-Member – $85
 

Dates Days Times Action
9/19 – 9/28 Tue / Thu/td>

10 – 11 a.m. Closed
10/2 – 10/11 Mon / Wed 9 – 10 a.m. Closed
10/17 – 10/26 Tue / Thu/td>

12 – 1 p.m. Register
11/6 – 11/17 Mon / Wed 2 – 3 p.m. Register
11/7 – 11/16 Tue / Thu 12 – 1 p.m. Register

 
Location: RSF Court 15
 

CrossFit

Ready to take your fitness to a new level? Are you ready for a new and unique challenge? Then CrossFit is for you. During these one-hour classes, you’ll work on weightlifting, gymnastic skills, plyometrics and more to help build a well-rounded base of strength and conditioning. Workouts are scaled to any level of fitness and experience, so all are welcome!

 

Class Count Member Price Non-Member Price Action
First Class Free Free Register
Per class $15 $20 Register
10 classes / month $115 $145 Register
Unlimited classes / month $135 $170 Register

 

Location: Olympic Lifting Courts 14 and 15

 

Clean Clinic

This clinic progresses the lifter through the technique of the clean and accessory exercises. This includes the front squat, RDL, clean pulls, and squat and power cleans from various starts. This clinic is recommended for the beginning weightlifter as well as the experienced weightlifter who seeks advice on technique, mobility, warmup optimization and/or exercise selection. This class will qualify you to purchase access to the Weightlifting Studio during Reserved Rec hours.
 
Price: Member – $15 / Non-Member – $20
 

Dates Days Times Action
9/27 Wed/td>

2 -3 p.m. Closed
10/18 Wed/td>

2 -3 p.m. Register
11/8 Wed/td>

2 -3 p.m. Register

 
Location: RSF Court 14
 

Snatch Clinic

This clinic progresses the lifter through the technique of the snatch and accessory exercises. This includes the overhead squat, snatch balance, snatch pulls, and squat and power snatches from various starts. This clinic is recommended for the beginning weightlifter as well as the experienced weightlifter who seeks advice on technique, mobility, warmup optimization and/or exercise selection. This class will qualify you to purchase access to the Weightlifting Studio during Reserved Rec hours.
 
Price: Member – $15 / Non-Member – $20
 

Dates Days Times Action
10/4 Wed 2 -3 p.m. Closed
10/25 Wed 2 -3 p.m. Register
11/15 Wed 2 -3 p.m. Register

 
Location: RSF Court 14
 

Jerk Clinic

This clinic progresses the lifter through the technique of the Jerk and accessory exercises. This includes warmup corrective exercises, advice on choosing a jerk style and development exercises. This clinic is recommended for the beginning weightlifter as well as the experienced weightlifter who seeks advice on technique, mobility, warmup optimization and/or exercise selection. This class will qualify you to purchase access to the Weightlifting Studio during Reserved Rec hours.
 
Price: Member – $15 / Non-Member – $20
 

Dates Days Times Action
10/11 Wed 2 -3 p.m. Register
11/1 Wed 2 -3 p.m. Register

 
Location: RSF Court 14
 

Olympic Lifting Drop-In

The Olympic Lifting studio will have open hours during the evening for drop-in use. The Olympic Lifting studio is located in Racquetball Court 14 at the RSF. This program is a Drop-In program and not an “enroll-able” class. Participants must purchase sessions to have access to the studio and must also take the Introductory classes or be checked off by one of our Strength & Conditioning coaches to participate in the drop-in hours.

 

Sessions Member Price Non-Member Price Action
Single Drop-In $10 $15 Register
(4) Sessions $36 $45 Register
(8) Sessions $68 $80 Register
(12) Sessions $84 $105 Register
Unlimited / Semester $150 $225 Register

 
Location: Olympic Lifting Courts 14 and 15
 
Times
Monday – Friday: 6 – 8 p.m.
Saturday / Sunday: Closed

Olympic Lifting

Introduction to Olympic Weightlifting is a class for the beginner weight lifter. In this class you’ll learn the basics to the ‘Hang Clean’ and associated assisted lifts. This will include Hang Clean Pull, Romanian Deadlift, Front Squat, Back Squat, and Push Press. Safety protocols and performance benefits will also be discussed. This class will qualify you to purchase access to the Olympic Weightlifting Studio during Reserved Rec hours.

Completing all 2 classes and/or displaying knowledge of all lifts and safety protocols is mandatory to use the Olympic Weightlifting Studio during drop-in hours. After completing the course, participants will receive two (2) Olympic Lifting session credits.

 
Price: $40
 

Dates Days Times Action
Not offered for the Fall semester

 

Location: RSF Court 14

 

Berkeley Rec Sports