SF EMBARCADERO Classes

Special Labor Day Schedule - Monday, September 3rd

No Classes on Labor Day

Monday

Power Cycle

6:00am - 7:00amRob CoxDescription

Power Cycle

6:00am - 7:00am
Rob Cox

Strength, Race Day, Pedal stroke drills for Flats and Hills, Endurance and Interval training.

Athletic Training

7:00am - 8:00amThomas W.Description

Athletic Training

7:00am - 8:00am
Thomas W.

High energy, challenging, fun, athletic conditioning class, loaded resistance exercises using body weigh​t and free weights.
• Acceleration and deceleration drills, balance and agility work, cardio and explosive BOSU drills.
Let the instructor know before class if you have limits , are new to exercise, or are injured. Modifications are given, and encouraged. Come prepared to get fit!

Cardio Kickboxing

11:00am - 12:00pmSergio Novoa

Athletic Conditioning

12:00pm - 1:00pmJae W.Description

Athletic Conditioning

12:00pm - 1:00pm
Jae W.

High energy, challenging, fun, athletic conditioning class ,
• loaded resistance exercises using body weight, dumbbells, kettle bells, tubing, and medicine balls, cardio drills, kick and punch combos, agility ladder and cone drills.
• action packed cardio dance, and cardio kick combos, acceleration and deceleration drills, cardio-balance and explosive BOSU drills, and Animal Flow flexibility work.

Let the instructor know before class if you have limits , are new to exercise, or are injured. Modifications are given, and encouraged. Come prepared to get fit!

Restorative Yoga

1:00pm - 2:00pmYiran SherryDescription

Restorative Yoga

1:00pm - 2:00pm
Yiran Sherry

Restorative Yoga is where you come to feel recharged and reset. We hold our poses for a longer period of time through guided meditation, hands-on assists and essential oils. Restorative yoga helps lower stress levels, regulate energy throughout the body, and provide a deep relaxation.

H.I.I.T. Drills & Bits

5:30pm - 6:30pmPam E.Description

H.I.I.T. Drills & Bits

5:30pm - 6:30pm
Pam E.

This High Intensity Interval Training class burns fat and lots of calories while building strong muscles! This intense class utilizes body weight and resistance training in an aerobic setting to provide improved athletic capacity and conditioning.

Core Express

6:30pm - 7:00pmPam E.Description

Core Express

6:30pm - 7:00pm
Pam E.

30 minute express workout designed to strengthen and tone your midsection.

BODYPUMP™

7:00pm - 8:00pmVince M.Description

BODYPUMP™

7:00pm - 8:00pm
Vince M.

BODYPUMP™  The most popular total body traditional strength barbell workout in the world.  Exercising to music, this class provides the highest quality quarterly programming.  FITNESS SF MID MARKET is proud to offer this class using the awesome new Les Mills™ Smart Bars.

Tuesday

Power Strength & Circuit

7:00am - 8:00amDuncan K.Description

Power Strength & Circuit

7:00am - 8:00am
Duncan K.

This is is a unique partner based body circuit that blends cardio (rowing and cycling), and body circuits comprising of (but not limited to) TRX, Medicine Ball, Ropes, kettle bells and speed ladders. Besides getting lean and mean, you'll have the benefit of being motivated with a partner.

It is proven this method will boost your endurance, strengthen muscles, correct imbalances, strengthen joints, ligaments, tendons, bone density and minimize future injury. What's more to love?

Vinyasa Yoga

11:15am - 12:00pmHoward TomDescription

Vinyasa Yoga

11:15am - 12:00pm
Howard Tom

Using the traditional Hatha Yoga sun salutations, this class links poses in a relaxed tempo. Poses are held longer allowing awareness to go inwards. Emphasis is on being/ becoming more toned, supple, balanced and relaxed both in mind and body.

Step

12:00pm - 12:45pmJae W.

Power Cycle

12:45pm - 1:30pmJae W. Description

Power Cycle

12:45pm - 1:30pm
Jae W.

Strength, Race Day, Pedal stroke drills for Flats and Hills, Endurance and Interval training.

Core Express

1:30pm - 2:00pmJae W.Description

Core Express

1:30pm - 2:00pm
Jae W.

Includes not just your abdominals but your back, hips, quads and gluts in and around the pelvic floor can improve many physical activities as well balance and performance day to day life experiences.

Cardio Combat

4:15pm - 5:15pmPaul H.Description

Cardio Combat

4:15pm - 5:15pm
Paul H.

This format was brought by Paul Hoyos to FITNESS SF from Lima, Peru. A former member of the Peruvian National Karate team, Paul is a Pan-American Karate Champion.

Cardio Combat maintains a continuous high energy cardio pace. Paul teaches authentic fight kick-punch combinations, derived from Muay Thai, Capoeira, Boxing, Tae Kwon Do, and Karate. This workout is music driven.

If you want to learn authentic fight form martial arts at a cardio pace, this is your class!

Metabolic Conditioning

5:30pm - 6:30pmMJ PaulDescription

Metabolic Conditioning

5:30pm - 6:30pm
MJ Paul

Metabolic conditioning circuits (MetCon) intend to accelerate fat burning and improve performance. Sets, Reps, and Rest Phases are precisely structured. Intensity is favored over volume. 100 % work effort, at 100-170% individuals Vo2 Max is requested during work phases.

Yin Yang Yoga

6:30pm - 7:30pmSharanjit S.Description

Yin Yang Yoga

6:30pm - 7:30pm
Sharanjit S.

Yin Yang Yoga is a combination of yin, (passive, introspective, cooling) and yang (active, extrospective, heating) energies.

With the longer held postures of yin yoga connective tissue lengthens and muscles begin to relax allowing for more freedom within the joints of our bodies: lower back, shoulders, hips and neck, etc.

Once creating deep openings and alignment through
​Y​in ​Y​oga we then strengthen with more yang energy, actively working our muscles towards greater strength and flexibility.​ ​

Deep breathing and meditation is also emphasized.
All levels welcome.

Wednesday

Power Cycle

6:00am - 7:00amRob CoxDescription

Power Cycle

6:00am - 7:00am
Rob Cox

Strength, Race Day, Pedal stroke drills for Flats and Hills, Endurance and Interval training.

Athletic Training

7:00am - 8:00amAmy G.Description

Athletic Training

7:00am - 8:00am
Amy G.

High energy, challenging, fun, athletic conditioning class, loaded resistance exercises using body weigh​t and free weights.
• Acceleration and deceleration drills, balance and agility work, cardio and explosive BOSU drills.
Let the instructor know before class if you have limits , are new to exercise, or are injured. Modifications are given, and encouraged. Come prepared to get fit!

SoulBody Barre Unhitched

11:00am - 12:00pmCat BodnarDescription

SoulBody Barre Unhitched

11:00am - 12:00pm
Cat Bodnar

Pulling from the principals of Pilates, the wisdom of yoga, the grace of dance and the body sculpting benefits of traditional interval strength training SoulBody Barre “Unhitched” helps develop dynamic strength, endurance, balance, flexibility and coordination.

Super Cycle

12:00pm - 1:00pmBen I.

MetCon

1:00pm - 2:00pmAmy GuzmanDescription

MetCon

1:00pm - 2:00pm
Amy Guzman

Metabolic Conditioning! Kick your metabolism into overdrive with this dynamic, progressive, constantly changing class. You will improve your strength, power and endurance taxing your phosphorous, glycogenic, aerobic energy systems to the max.

BOSU® Bootcamp

5:15pm - 6:15pmPam E.Description

BOSU® Bootcamp

5:15pm - 6:15pm
Pam E.

Challenge your dynamic stability and core musculature with this fun and dynamic workout designed to leave you looking and feeling your best.

BODYPUMP™

6:30pm - 7:30pmBenjie G.Description

BODYPUMP™

6:30pm - 7:30pm
Benjie G.

BODYPUMP™  The most popular total body traditional strength barbell workout in the world.  Exercising to music, this class provides the highest quality quarterly programming.  FITNESS SF MID MARKET is proud to offer this class using the awesome new Les Mills™ Smart Bars.

Core

7:30pm - 8:00pmBenjie G.
Thursday

Power Strength & Circuit

7:00am - 8:00amDuncan K.Description

Power Strength & Circuit

7:00am - 8:00am
Duncan K.

This is is a unique partner based body circuit that blends cardio (rowing and cycling), and body circuits comprising of (but not limited to) TRX, Medicine Ball, Ropes, kettle bells and speed ladders. Besides getting lean and mean, you'll have the benefit of being motivated with a partner.

It is proven this method will boost your endurance, strengthen muscles, correct imbalances, strengthen joints, ligaments, tendons, bone density and minimize future injury. What's more to love?

Vinyasa Flow Yoga

11:15am - 12:00pmHoward T.Description

Vinyasa Flow Yoga

11:15am - 12:00pm
Howard T.

Using the traditional Hatha Yoga sun salutations,  this class links poses in a relaxed tempo.  Poses are held longer allowing awareness to go inwards. Emphasis is on being/ becoming more toned, supple, balanced and relaxed both in mind and body.

Athletic Training

12:00pm - 12:45pmJae W.Description

Athletic Training

12:00pm - 12:45pm
Jae W.

High energy, challenging, fun, athletic conditioning class, loaded resistance exercises using body weigh t and free weights.
• Acceleration and deceleration drills, balance and agility work, cardio and explosive BOSU drills.

Let the instructor know before class if you have limits , are new to exercise, or are injured. Modifications are given, and encouraged. Come prepared to get fit!

Power Cycle

12:45pm - 1:30pmJae W. Description

Power Cycle

12:45pm - 1:30pm
Jae W.

Strength, Race Day, Pedal stroke drills for Flats and Hills, Endurance and Interval training.

Core Express

1:30pm - 2:00pmJae W.Description

Core Express

1:30pm - 2:00pm
Jae W.

Includes not just your abdominals but your back, hips, quads and gluts in and around the pelvic floor can improve many physical activities as well balance and performance day to day life experiences.

Tai Chi

4:00pm - 5:00pmDavid W.Description

Tai Chi

4:00pm - 5:00pm
David W.

T​ai Chi has become known for its tremendous ability to unblock the body’s dynamic energy and healing capacity. Classes cover fundamental movements to develop the posture and mechanics specific to Tai Chi.​

P​ractice improves coordination, flexibility, lower and upper body strength, precision and grace.

Metabolic Conditioning

5:30pm - 6:30pmMJ PaulDescription

Metabolic Conditioning

5:30pm - 6:30pm
MJ Paul

Metabolic conditioning circuits (MetCon) intend to accelerate fat burning and improve performance. Sets, Reps, and Rest Phases are precisely structured. Intensity is favored over volume. 100 % work effort, at 100-170% individuals Vo2 Max is requested during work phases.

Yin Yang Yoga

6:30pm - 7:30pmSharanjit S.Description

Yin Yang Yoga

6:30pm - 7:30pm
Sharanjit S.

Yin Yang Yoga is a combination of yin, (passive, introspective, cooling) and yang (active, extrospective, heating) energies.

With the longer held postures of yin yoga connective tissue lengthens and muscles begin to relax allowing for more freedom within the joints of our bodies: lower back, shoulders, hips and neck, etc.

Once creating deep openings and alignment through
​Y​in ​Y​oga we then strengthen with more yang energy, actively working our muscles towards greater strength and flexibility.​ ​

Deep breathing and meditation is also emphasized.
All levels welcome.

Friday

SoulBody Barre Unhitched

11:00am - 12:00pmCat BodnarDescription

SoulBody Barre Unhitched

11:00am - 12:00pm
Cat Bodnar

Pulling from the principals of Pilates, the wisdom of yoga, the grace of dance and the body sculpting benefits of traditional interval strength training SoulBody Barre “Unhitched” helps develop dynamic strength, endurance, balance, flexibility and coordination.

MetCon

12:00pm - 1:00pmAmy G.Description

MetCon

12:00pm - 1:00pm
Amy G.

Metabolic Conditioning! Kick your metabolism into overdrive with this dynamic, progressive, constantly changing class. You will improve your strength, power and endurance taxing your phosphorous, glycogenic, aerobic energy systems to the max.

ViPR Bootcamp

1:00pm - 2:00pmPaul H.Description

ViPR Bootcamp

1:00pm - 2:00pm
Paul H.

ViPR™ BOOTCAMP:  The latest advancement in resistance training. ViPR™ Bootcamp combines loaded movement and high intensity interval training. ViPR™ workouts are functional, core challenging, strength building, body fat decreasing, and provide low impact cardio-respiratory conditioning.

ZUMBA®

5:15pm - 6:15pmTricio B.Description

ZUMBA®

5:15pm - 6:15pm
Tricio B.

High energy, flawlessly taught, easily learned, wildly addictive ZUMBA® has taken the world by storm. FITNESS SF brings you the hottest ZUMBA® instructors in the SF Bay Area! They never disappoint!

Saturday

BODYPUMP™

12:00pm - 1:00pmJoe C.Description

BODYPUMP™

12:00pm - 1:00pm
Joe C.

BODYPUMP™  The most popular total body traditional strength barbell workout in the world.  Exercising to music, this class provides the highest quality quarterly programming.  FITNESS SF MID MARKET is proud to offer this class using the awesome new Les Mills™ Smart Bars.

Sunday
Monday

Row Outside

11:30am - 12:30pmDuncan K.Description

Row Outside

11:30am - 12:30pm
Duncan K.

The Concept 2 "erg" simulates actual rowing and provides one of the most time efficient ways to improve cardiovascular fitness because rowing recruits most of the major muscles. The benefits transfer to a wide range of sports that involve all-around strength and endurance. Each erg is equipped with a performance computer that displays your real-time work output and your heart rate during training.

Tuesday
Wednesday

Row Outside

11:30am - 12:30pmTed P.Description

Row Outside

11:30am - 12:30pm
Ted P.

The Concept 2 "erg" simulates actual rowing and provides one of the most time efficient ways to improve cardiovascular fitness because rowing recruits most of the major muscles. The benefits transfer to a wide range of sports that involve all-around strength and endurance. Each erg is equipped with a performance computer that displays your real-time work output and your heart rate during training.

Thursday
Friday

Row Outside

11:30am - 12:30pmCandace C.Description

Row Outside

11:30am - 12:30pm
Candace C.

The Concept 2 "erg" simulates actual rowing and provides one of the most time efficient ways to improve cardiovascular fitness because rowing recruits most of the major muscles. The benefits transfer to a wide range of sports that involve all-around strength and endurance. Each erg is equipped with a performance computer that displays your real-time work output and your heart rate during training.

Saturday
Sunday

Our Small Group Training sessions combine the atmosphere of group fitness with a personalized coaching experience. Small Group Training is great for individuals of all levels.

Small Group Training sessions are fee based. Space is limited.

Monday

Women's Strength Training on the Workout Floor

12:00pm - 1:00pmKhaliah Guice. Fee Based Class.Description

Women's Strength Training on the Workout Floor

12:00pm - 1:00pm
Khaliah Guice. Fee Based Class.

Women's Strength & Power Class offers the compound movements of powerlifting. Squat, Bench & Deadlifts along with bodybuilding accesory work that will stabilize & strengthen your shoulders, hips & trunk and help you shed body fat!

KettleBells

5:00pm - 6:00pmKhaliah G. Fee Based Class. Description

KettleBells

5:00pm - 6:00pm
Khaliah G. Fee Based Class.

KettleBells w/Khaliah offers the fundamentals of Kettlebells (swings, snatches, cleans, squats, Turkish Get Ups, and presses) giving you all you need to accomplish explosive, powerful, fat burning workouts.  Perfect your technique, improve your conditioning, burn fat, build strength, and resiliency that will translate well to any strength, sport, general fitness or aesthetic goals.

Tuesday

Kickboxing on the Promenade

6:00pm - 7:00pmDaniel Hom. Fee Based Class.Description

Kickboxing on the Promenade

6:00pm - 7:00pm
Daniel Hom. Fee Based Class.

This class consists of intense pad work with kick and punching combinations with a partner. Followed by applications on how to use these techniques (blocks and counters). Then finished off with conditioning. It's a great full body workout while learning to defend yourself! 

Wednesday

Kickboxing on the Promenade

7:00am - 8:00amDaniel Hom. Fee Based Class.Description

Kickboxing on the Promenade

7:00am - 8:00am
Daniel Hom. Fee Based Class.

This class consists of intense pad work with kick and punching combinations with a partner. Followed by applications on how to use these techniques (blocks and counters). Then finished off with conditioning. It's a great full body workout while learning to defend yourself! 

Women's Strength Training on the Workout Floor

12:00pm - 1:00pmKhaliah Guice. Fee Based Class.Description

Women's Strength Training on the Workout Floor

12:00pm - 1:00pm
Khaliah Guice. Fee Based Class.

Women's Strength & Power Class offers the compound movements of powerlifting. Squat, Bench & Deadlifts along with bodybuilding accesory work that will stabilize & strengthen your shoulders, hips & trunk and help you shed body fat!

KettleBells

5:00pm - 6:00pmKhaliah G. Fee Based Class. Description

KettleBells

5:00pm - 6:00pm
Khaliah G. Fee Based Class.

KettleBells w/Khaliah offers the fundamentals of Kettlebells (swings, snatches, cleans, squats, Turkish Get Ups, and presses) giving you all you need to accomplish explosive, powerful, fat burning workouts.  Perfect your technique, improve your conditioning, burn fat, build strength, and resiliency that will translate well to any strength, sport, general fitness or aesthetic goals.

Thursday
Friday
Saturday
Sunday

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