GET STRONGER AT YOUR LEVEL,
IN LESS TIME

San Francisco

Metered parking is available ($1 for 1 hour) on Van Ness and Union St next to studio and residential parking up to 2 hours throughout the Cow Hollow area. Public transportation available nearby, with main muni bus stops at Union and Van Ness (Muni 41, Muni 45, and Muni 47). For more info regarding public transportation, please reference www.sfmta.com.

1501 Filbert St
San Francisco, CA 94123

(415) 400-4375
sanfrancisco@basecampfitness.com

CLASS SCHEDULE

DAY 1: CRUSHED

SHOW UP 15 MIN EARLY
Meet your coach, stretch and find your bike.
SHARE YOUR GOALS
We'll help you maximize your workouts to achieve 'em.'
STAY HYDRATED
Bring a water bottle to help you dig deep and keep pushing.

EQUALLY ALL-IN. ALL OVER.

The focus of the workout changes daily, but the energy never does. We blast strength and cardio, then move to core. Efficient, yes. Addictive? Also, yes.

WEEK OF —

LOWER BODY – 90/15: Power in the lower body is what this class is all about.
Loading slower on the way down and powering through the
upward portion of these leg exercises is the key to
developing WHEELS OF STEEL!

FULL BODY – 90/15: The clean requires 3 of the most basic fundamental strength moves.

Pulling – Rowing or curling the weight on the shoulders – Hingeing

squatting and loading the legs to help assist the arms with heavier

weights – Squatting pressing and finishing the move overhead for

one of the most effective exercises on the planet! Today we

practice the TRIPLE THREAT before putting it all together in the final

move

CORE/CARDIO 60/10: 5 Bodyweight or light DB exercises all focused on hitting the
core in every direction. Repeat this circuit 3 times to crush
your six pack and leave your body drenched in sweat!

UPPER BODY – 60/10: 3 Moves in a row repeated 2X for full effect on those smaller upper

body muscles. Get ready to feel that upper body burn with these

SHORT CIRCUITS!

LOWER BODY – 60/10:A RED CARD gets you in the penalty box! We start and finish this
workout in the penalty box to really rev up our heart rate and test our lower body endurance. Go heavy on the middle of this workout to get some strength mixed in!

UPPER BODY 60/10: The LOCKOUT position gets the most out of our range of motion.

Shortening and lengthening of the muscle is one of the main components to build strength, endurance and burn calories. LOCKOUT will leave you feeling the full capacity of those upper

body muscles

UPPER BODY 60/10: We might not have a pool but you will be swimming in your own sweat by the end of this upper body session. Tri sets on the floor to really work our arms and upper body paired up with some serious tempo work on the bikes will will have you crossing the finish line feeling it today!

LOWER BODY – 40/20: I’ve got the POWER! Say it with me! Today we combine strength

speed and plyometric endurance in this high scoring lower body

session.

FULL BODY – 60/10: Today we go for 5 – 6 – 7 Miles! Take is easy on the floor and see

just how far you can ride that bike!

CORE/CARDIO 60/10: If you are looking for a 6 pack, VICTORY will be yours in today’s
class! Our focus around the different V UP and V SIT positions today will really strengthen and tone those abs. Get ready to really feel the burn all around the front and lower abs in this core session

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60/10 – UPPER BODY: If you are looking to TOW around some serious weight look no
further than all of those pulling muscles. Today we go build some serious strength in the back, biceps, and rear shoulder muscles in this pulling focused workout. We start out with the biggest muscles groups as we work our way to the smaller ones for the perfect focus on our pulling strength!

FULL BODY 90/15: We are stronger together! Today we SPLIT up unilateral moves
around bilateral work to really get the benefits of full body strength training

UPPER BODY – 60/10: Inspired by our history in the boxing and MMA world, this workout
will have you throwing some combos and mixing in some combat- style training exercises with some lighter weights. Get ready to fight

LOWER BODY – 60/10: This is one of Basecamps classic lower body workouts. Be sure to go

extra heavy today as we will be using the biggest muscles in the body to crush those legs.

FULL BODY – 60/10: No one knows who built the PYRAMIDS but we do know how to build a strong body! This full body workout uses ascending reps to test your strength endurance as we climb to the top of those pyramids!

CORE/CARDIO – 40/20: 3×3 exercise circuits make up this 40/20 Core/Cardio burner! A very light DB will be used in these circuits along with bodyweight moves. Stick with one side of the body for the first circuit then the other side for the repeat round!

UPPER BODY – 60/10: You gotta burn it to earn it! Today we use different techniques to challenge our upper body muscles as they reach full fatigue! Can you get just 5 more reps?

LOWER BODY – 60/10: Strength meets balance meets speed and endurance as we Mix it up with multiple training approaches in the same Workout. Go heavy and move fast as you improve on all. Aspects of your athletic ability today.

FULL BODY 60/10: A Basecamp classic! Athletic development is a light full body day that is going to test your endurance, speed, strength, and conditioning in this fast paced calorie burner! Get ready to leave it all on the field.

UPPER BODY – 90/15: COMBO Moves are the best way to combine strength and coordination by switching movement patterns in the same round. Let your biggest muscles take over for this heavier upper body day

LOWER BODY – 60/10: Get ready to train your type 1 muscle fiber in this athletic combine workout! We use fast twitch exercises around your heavy strength sets to give you that added boost to your lower body strength.

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