CRUfit Class Schedule

---

MONDAY

TUESDAY

BOOT CAMP & ROW

5:30a6:30a

CRUcut

Ben

6:00a7:00a

Recovery/ Fat-Burning Ride Fast Freddie

5:30a6:30a

6:35a7:20a

Sebastian

ROW

7:30a8:15a

Power FM

WEDNESDAY

5:30a6:30a

BOXING BOOT CAMP

Jena

7:00a8:00a

5:30a6:30a

CYCLE 60

6:00a7:00a

CYCLE

7:30a9:00a

CYCLE 90

ROW

5:30a6:30a

CYCLE 90 Mark C.

6:35a7:20a

ROW

8:00a9:00a

TRX Circuit

TRX Circuit

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

Functional Movement

Functional Movement

9:10a10:10a

CYCLE

ROW

9:30a10:15a

CYCLE Blast

11:30a12:30p

ROW

10:30a11:15a

INTRO CLASS

Mia

11:25a12:10p

ROW

Dante

6:30p7:30p

BOXING Circuit

12:15p1:15p

6:30p7:30p

CYCLE Cathy

6:30p7:30p

CYCLE 60

6:30p7:30p

TRX & Kettlebell Circuit

7:40p8:40p

ROW

CYCLE 60 Mark C.

6:00a7:00a

CYCLE 60

5:30a6:30a

CYCLE 90

6:35a7:20a

Paul S.

6:35a7:20a

BOOT CAMP Express Mia

9:00a10:00a

9:00a10:00a

TRX Tone & Sculpt

9:00a10:00a

Women’s Strength Jena

10:15a11:15a

10:15a11:15a

Functional Movement

FM

9:30a10:15a

CYCLE Blast

11:30a12:30p

11:25a12:10p

ROW

12:00p1:00p

CYCLE

Functional Movement

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

Paul S.

ROW

Mark S.

CYCLE Mia

6:00p7:00p

TRX Circuit

6:30p7:30p

CYCLE

7:40p8:40p

Diana

Mark S.

Tinu

Mark C.

Tori

Taryn

12:15p1:15p

FM

Dante

SUBJECT TO CHANGE Check online for most current update.

fitness for

teens

after school program

Ages 10 & up For athletes non-athletes. A fun mix of strength, balance, flexibility, and cardiovascular training.

Tues & Th, 4:00-5:45pm

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

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

Laura

Mark C.

Taryn

Mia

FM

Paul S.

Mark S.

Dante

Mark S.

Mark S.

Tinu

Mark C.

Tori

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

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

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

Mia

Sebastian

Mia

Paul S.

Mark S.

ROW

Mark S.

Paul K

Mia

Mia

Mark S.

ROW 101 Sebastian

12:00p1:00p

CYCLE

10:30a11:15a

INTRO CLASS

Mark D.

Functional Movement

6:00p7:00p

Hip Hop Dance w/André

12:40p1:40p

KIDS Hip Hop Dance w/ André

6:30p7:30p

CYCLE

6:00p7:00p

Rhythm & Power CYCLE w/Jasmine

6:30p7:30p

TRX & Kettlebell Circuit

Taryn

FM

Dante

Cathy

Dante

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

OPTION 1

ROW

Mark S.

SATURDAY

CRUcut

BOOT CAMP & ROW

Mia

FRIDAY

5:30a6:30a

5:30a6:30a

5:30a6:30a

THURSDAY

first class

FREE

REGISTER ONLINE (create an account)

OPTION 2

6-Credit Package $45

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

Mark S.

SUNDAY 7:15a8:00a

ROW

8:30a9:30a

CRUcut

8:30a9:30a

CYCLE

9:45a10:45a

BOXING Circuit

11:00a12:30p

Open Row

Ben

Tinu

(expires in 6 weeks)

Unlimited Month $100

(lasts for 30 days after 1st class)

DROP IN

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

www.crufit.net

CYCLE 101

Abbey

Dante

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 - a good option if you average three 2-credit classes per week. Unused credits don’t roll over to the next month.

CREDITS EXPLAINED Our classes are valued at 1, 2, or 3 credits. Load your account with credits and as you come in for class, its credit value is deducted from your account. The majority of our classes are valued at 2 credits. (see back)

CRUfit CLASS DESCRIPTIONS Cycle 60 (2 credits) / Cycle 90 (3 credits) An outstanding experience for cyclists at all levels of fitness. All the music and fun you expect from indoor cycling plus a proven approach to enhance your fitness. Our cycling theater features a powerful climate control system. Cycle 90 classes are 90 minutes long to allow additional training time for more ambitious riders. Reserve bike online before class to have your stats emailed 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. Get performance feedback for motivation through each training session. Reserve bike online before class to have your stats emailed Recovery / Fat-Burning Ride (2 credits) “Fast Freddie” Rodriguez will be the lead

instructor for these weekly rides. Experience the gentle rhythms of riding at low-to-moderate intensity while learning a bit about the underlying science. For best results, you'll want to do your low-to-moderate intensity training while in a fasted state. So wake up, have a nice drink of water and come on in. If you have a heart rate monitor, please bring it with you.

Rhythm & Power Cycle

(2 credits) Rhythmic cycling is a style of indoor cycling which pairs the rhythm of the soundtrack with the rhythm of the pedal stroke. Unlike most rhythmic cycling classes, this class will help participants identify personalized training intensities (power levels) to guide fitness improvement over time.

Cycle 101 (2 credits) A 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. 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.

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. Bootcamp & Row (2 credits) offers rigorous full-body cardio on the Concept2 rower interspersed with full-body strength training and core work. The sessions will combine the benefits of our indoor rowing classes (solid cardio, rhythm and technique) with movements that will elevate your fitness and energy levels. (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.

CRUfit Boot Camp

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.

Adult / Kids’ Hip Hop Dance Class

(2 credits) No experience necessary! Enjoy a versatile and energizing music playlist as you learn hip hop dance moves, musical rhythms, and freestyle concepts in a positive, explorative space. Learn choreography and practice the art of freestyle dance that engages the imagination while building confidence, musical sensibilities and athletic ability. Kids’ class is for ages 8 and up

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. 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.

Boxing Bootcamp (2 credits) Are you looking for a way to increase your stamina, build muscle and improve your core strength? Boxing Bootcamp is a fun and fast-paced fitness class that combines elements of boxing, functional training and high intensity interval training (HIIT) for overall conditioning and toning. This is a fairly fast-moving class, but variations are offered for participants at 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

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 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.

Power FM

(2 credits) a more advanced version of CRUfit FM (see above), featuring some of the exercises as our other FM classes, but also integrates some slightly more challenging movements designed to help FM clients progress to a higher level of fitness.

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. Variations on movement patterns allow all participants to train at the level that works for them. CRUfit TRX & Kettlebell Circuit A hybrid class combining Full-Body TRX training with dynamic kettlebell training for strength, power, endurance, balance and coordination benefits.