CRUfit Class Schedule

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MONDAY 5:30a6:30a 6:00a7:00a 6:35a7:20a

TUESDAY

BOOT CAMP & ROW

5:30a6:30a

CRUcut

CYCLE

5:30a6:30a

CYCLE 60

5:30a6:30a

CYCLE 90

Ben

Abbey

ROW

Sebastian

WEDNESDAY

Tinu

6:00a7:00a

CYCLE

Mark C.

6:35a7:20a

ROW

BOOT CAMP Express

9:00a10:00a

TRX Circuit

Mark C.

7:30a8:15a

Power FM Paul S.

6:35a7:20a

9:00a10:00a

TRX Tone & Sculpt

9:00a10:00a

Women’s Strength Jena

10:15a11:15a

10:15a11:15a

Functional Movement

9:30a10:15a

CYCLE Blast

11:30a12:30p

11:25a12:10p

ROW

12:15p1:00p

FM Express

11:30a12:30p 12:00p1:00p 6:00p7:00p 6:30p7:30p 7:40p8:40p

Mia

FM Paul S.

ROW

Mark S.

CYCLE Mia

TRX Circuit Diana

CYCLE Paul K.

ROW

Mark S.

summer camps

Mia

Tori

Taryn

Dante

6:30p7:30p

CYCLE

6:30p7:30p

TRX & Kettlebell Circuit

7:40p8:25p

Mia

FM Functional Movement

Paul S.

ROW

Mark S.

weekly, M-F, 4:00-6:00pm

CYCLE

7:30a9:00a

CYCLE 90

5:30a6:30a

CYCLE 90 Mark C.

6:35a7:20a

ROW

8:00a9:00a

TRX Circuit

Sebastian

6:35a7:20a

BOOT CAMP Express

TRX Tone & Sculpt

9:10a10:10a

CRUcut

Mia

9:00a10:00a

9:00a10:00a

Women’s Strength Jena

10:15a11:15a

FM Balance

9:10a10:10a

CYCLE

Functional Movement

9:30a10:15a

CYCLE Blast

ROW

10:30a11:15a

FM Express

CYCLE

10:30a11:15a

INTRO CLASS

11:30a12:15p

INTRO CLASS

Tori

12:15p1:00p

FM Express

ROW

rowing

6:00a7:00a

Mark C.

BOXING Circuit

7:40p8:40p

Ages 14 and up. Come in strong and ready to compete in the fall

CYCLE 60

6:30p7:30p

Flexibility & Core for Cyclists Tom

time use. Try it for $22 One First visit only.

5:30a6:30a

ROW

Dante

High Intensity Track ages 13-17, Tu&Th, 4-5:45pm

BOOT CAMP

11:25a12:10p

CYCLE 90

teens

5:30a6:30a

Tinu

Mia

6:30p8:00p

Mark C.

Paul K.

Paul K.

Mark S.

SUBJECT TO CHANGE Check online for most current update.

DISCOUNTED PARKING is available for Montclair Parking Garage on 6235 La Salle Ave. *ask us at the Front Desk*

personal training

SATURDAY

CRUcut

CYCLE

Dante

FRIDAY

5:30a6:30a

12:00p1:00p

CYCLE 60

fitness for

fitness for

Taryn

6:30p7:30p

Moderate Intensity Track ages 10-14, M&W, 4-5:45pm

Montclair Village 6125 Medau Place Oakland, CA 94611 (510) 842-9467

Abbey

THURSDAY

Taryn

Dante

6:30p7:30p

CYCLE

6:30p7:30p

TRX & Kettlebell Circuit

Mark C.

Dante

first class

FREE

REGISTER ONLINE (create an account)

www.crufit.net Initial Fitness Assessment with Follow-Up $80 60 minutes PT $100 5-session Pkg. $475 ($95 per) 10-session Pkg. $900 ($90 per)

11:30a12:30p 12:00p1:00p

Jena

Mia

Mia

Paul S.

Mark S.

Mark D.

SPECIAL INTRO OFFERS (one time use only, choose one) OPTION 1

6-Credit Package $45

OPTION 2

Unlimited Month $100

7:00a8:00a

DROP IN

1-credit class $12 2-credit class $24 3-credit class $33 CREDIT PACKAGES per credit

expires

12-credits: $108 $9.00 12 wks 30-credits: $245 $8.16 6 mos 60-credits: $450 $7.50 1 year MONTHLY MEMBERSHIPS recurring auto-pay 30-day cancellation notice required

Unlimited Classes $210 Limited (24 credits/month) $145 $6.04/credit

OPEN GYM hours available Cost: 1 credit or free for Unlimited Membership Mondays-Fridays 7:30-9:00am & 1:30-3:30pm

Paul K.

Mia

Mia

Mark S.

Mia

CYCLE 101 Mark S.

ROW 101 Sebastian

SUNDAY

(expires in 6 weeks)

(lasts for 30 days after 1st class)

ROW

Mark S.

7:15a8:00a

ROW

8:30a9:30a

CRUcut

8:30a9:30a

CYCLE

9:45a10:45a

BOXING Circuit

11:00a12:30p

Open Row

Joe

Tinu

Abbey

Dante

ADDITIONAL SERVICES nutritional counseling massage therapy special events studio/space rental

CRUfit CLASS DESCRIPTIONS CRUfit Cycle 60 (2 credits) / Cycle 90

(3 credits) Our cycling classes offer all the music and fun you expect from indoor cycling plus a proven approach to enhance your fitness. The beautiful CRUfit cycling theater is equipped with 34 smooth-riding FreeMotion S11.9 bikes, two big screen TV’s, quality sound, cool lighting and a powerful climate control system. Led by a veteran team of indoor cycling trainers, CRUfit Cycle offers an outstanding experience for cyclists at all levels of fitness. CRUfit Cycle 90 classes are 90 minutes long to allow additional training time for more ambitious riders. Sign up online before class to reserve your bike and so we can email your stats to you.

CRUfit Cycle Blast (2 credits) A fast-paced, high energy training on the bike with an

emphasis on music and fun. Most trainings will feature short work intervals at high intensity coupled with short to moderate rest intervals. Some classes will be run in a Tabata training format. Like all CRUfit cycling classes, participants will get performance feedback to motivate them through each training session. Sign up online before class to reserve your bike and so we can email your stats to you.

CRUfit Cycle 101

(2 credits) A slightly shorter (45 min), more basic cycling class geared for new riders, those who have not been riding regularly and those who want more personalized instruction. Includes all the music & fun of our other cycling classes.

Flexibility & Core for Cyclists

(2 credits) Flexibility and core training doesn’t sound too exciting to most cyclists. For that reason, a large percentage of cyclists don’t make it a priority. Consider that time investment in these areas will reduce aches and pains, make you a better cyclist and lead to more quality years of life. Core training features a variety of exercises for abs, obliques, glutes, upper and lower back using a number of training accessories. Stretching covers the entire body with an emphasis on hips and lower back.

CRUfit Row (2 credits) An excellent full-body cardio workout in a rhythmic group setting.

Our rowing trainers are experiened and skilled at helping new participants develop proper technique. Classes vary from flowing, low-cadence long-&-steady training sessions to higher intensity, higher cadence sessions featuring a series of short intervals. Periodic indoor rowing events allow experienced rowers to test their fitness levels.

CRUfit Row 101 (2 credits)

A slightly shorter (45 min) more basic rowing class geared for new rowers, those who have not been rowing regularly and those who want more personalized instruction. Includes all the music & rhythmic fun of our other rowing classes.

Open Row (1 credit) An informal training session for individuals who have been trained to row on the Concept2 indoor rower. Participants may row with a group or on their own. Group rowing during Open Row will generally be focused on endurance training (long and steady work intervals). Those interested in Open Row must take at least one other CRUfit rowing class to allow us to evaluate technique and readiness for Open Row. CRUfit Boot Camp (2 credits) / Boot Camp Express (2 credits) A workout packed with a variety of exercises that will challenge your strength, endurance, balance and flexibility. If you've been getting stagnant in your training and you are looking for something to move you past that plateau, this class is for you. The class features many different training modalities and a constantly changing mix of activities. The ever-changing mix will keep your muscles and your mind sharp and help you move to a higher level of fitness. Variations on many exercises will be presented to accommodate participants at different ages and fitness levels. CRUfit Boot Camp Express is a 45-minute class. CRUcut (3 credits) CRUcut is an advanced circuit-based training program that offers a challenge for those of various ages and fitness levels. Program content will vary, but can include some high intensity intervals to elevate heart rate followed by a series of functional movements using your body weight and a number of training accessories. CRUcut is designed to help participants build both functional body strength and muscular endurance. NOTE: this is NOT a beginner class. Recommended prerequisites are CRUfit Bootcamp, CRUfit TRX Circuit, or previous experience with strength training.

CRUfit Boxing Circuit (2 credits) boxing and MMA style conditioning infused with traditional circuit training to build strength, cardiovascular fitness, speed, balance and agility. Learn how to punch and kick with proper form and how to perform a number of additional movements which are commonly used in training by boxers and MMA practitioners. Part of class is done solo and part is done with partners. This is a fairly fast-moving class, but variations are offered for different fitness levels. BOXING WRAPS provided at no charge for those taking a boxing class for the first time. Then bring your own wraps or rent for $2 a pair at the front desk.

Women’s Strength

(2 credits) a strength training and toning class designed to meet the needs of women. This is a full-body workout using your own bodyweight, light weights, TRX straps, kettlebells, body bars, resistance bands and other equipment. Training emphasis is placed on the legs, glutes, abdominals and arms to firm and shape participants without bulking up. Appropriate for women at all levels.

CRUfit FM {Functional Movement} (2 credits) Aimed at improving each participant’s strength, flexibility and balance with progressive exercises that safely strengthen core muscles and other major muscle groups while heightening body awareness. Don’t accept dwindling strength, flexibility and balance as a natural part of aging. You can roll back the clock with guided exercises which build upon each other to deliver a better functioning body. By partnering balance training with core development, participants improve their functional movement and minimize their risk of injuries and falls. Each participant can work through the the progression at their own pace. Class utilizes body weight exercises, light weights and other tools to give participants a unique training experience. All ages and fitness levels welcome CRUfit FM Balance (2 credits) a functional movement class structured to build the body and mind with sets of progressive exercises, stretching, rolling and guided meditation. The emphasis is developing and strengthening the muscles of the core, along with movement patterns and postures designed to improve balance and perceptual awareness. Learn how to balance the stresses of life through proper breathing techniques & guided meditation. Leave class feeling physically & mentally refreshed and revitalized. CRUfit Power FM (2 credits) a more advanced version of CRUfit FM, featuring some of the exercises as our other FM classes, but also integrates some slightly. This class is aimed at improving each participant’s strength, flexibility and balance with progressive exercises that safely strengthen core muscles and other major muscle groups while heightening body awareness. By partnering balance training with core development, participants improve their functional movement and minimize their risk of injuries and falls. Particpants work through the CRUfit FM progression at their own pace. The class utilizes body weight exercises, light weights and other tools to give participants a unique training experience. All ages welcome. TRX (2 credits) TRX Suspension Training® bodyweight exercise is a revolutionary method of functional training. Using a TRX Suspension TrainerTM and their own bodyweight, participants perform hundreds of different exercises & control the intensity by adjusting body position and angle. All ages & fitness levels work at their own pace in a fun group environment. CRUfit TRX Tone & Sculpt Strength and endurance work on the straps. An effective total body workout in a free flowing format. Instructors demonstrate variations on movement patterns to allow all participants to train at the level that works for them. CRUfit TRX Circuit A similar mix of movements to TRX Tone & Sculpt, plus periodic segments of cardiovascular exercise designed to keep participant heart rates up throughout the session. Instructors demonstrate variations on movement patterns to allow all participants to train at the level that works for them. CRUfit TRX & Kettlebell Circuit A hybrid class that supplements Full-Body TRX training with dynamic kettlebell training to deliver additional strength, power, endurance, balance and coordination benefits. CRUfit TRX 101 A slightly shorter (45 min), more basic TRX class geared for those who are new to TRX training and those who want more personalized instruction. This class includes all the music and fun of our other TRX classes.