With over 170 classes from beginner to advanced, you’re bound to find a class or two that’s perfect for you. Whether it’s GRIT™, Spinning®, BODYCOMBAT™, ZUMBA®, BODYPUMP™, or yoga…the answer is “yes, we have that class!”
Our certified instructors will assist you in enhancing your current skill level in a specific discipline or provide you with recommendations to try something new.
Our Group X class selection is all about variety and getting you excited about working out. What class do you want to take today?
Sign up for Classes
Group X Online Reservations (Premier members only)
Access to unlimited Group X classes included with membership.
Non-members can try Group X classes by purchasing a 10-Visit Pass at the Service Desk.
- Includes full access to the Fitness Center; pools, towels and sauna, locker rooms, exercise equipment, drop-in sports, and ping pong and billiards
- Honored at Parnassus and Mission Bay
- Valid for 90 days from date of purchase
Single Visit Pass
Available for $25 or $15 if hosted by a member. Pass can be used to reserve same-day Group X classes on a space-available basis. Purchase in-person at the Service Desk.
Reserve by phone or in-person.
Premier members can reserve online. (First time visitors, enter club code: UCSF)
Mission Bay: 415.514.4545
Reservations begin at 7:00 pm daily for next day classes.
Class Check-In and Studio Arrival
Pick up a class-entry card at the Service Desk prior to start of class. Entry cards are available prior to and up to 5 minutes after class start time. Arrive within 10 minutes of start time to ensure a safe workout.
If you cannot attend a class, please cancel your reservation by phone, in person, or Premier members can cancel online.
All the great movements and music from a typical ZUMBA class are simplified in this fun, low-impact dance fitness class. Easy-to-follow steps are perfect for beginners, and those with joint sensitivity.
ZUMBA® Step Parnassus only
Combine the awesome toning and strengthening power of Step aerobics, with the fun fitness-party that only Zumba® brings to the dance-floor. Zumba® Step increases cardio and calorie burning, while adding moves that define and sculpt your core and legs.
Drawing on the flowing movements of Tai Chi while integrating the theories behind ballet. This full body ‘active stretch’ technique lengthens and strengthens the muscles while relieving them from tension in the process.
The Feldenkrais® Method: Awareness Through Movement Parnassus only
Increase flexibility in the spine, discover the power of the pelvis, and practice more efficient breathing techniques to improve overall well-being. Effective and easy lessons benefit any age and physical condition.
Meditation Mission Bay only
Immerse into self discovery finding an inner calm through the art of meditation. Develop skills of focus,relaxation, and acceptance to refresh the body and mind.
The MELT Method® Parnassus only
Relieve pain, reduce inflammation, ease chronic neck and low back strain, improve alignment, and learn how to keep your whole body working better through simple self-care techniques. Suitable for beginners, older adults, returning exercisers, and post rehabilitation.
Silk Reeling Mission Bay only
Increase your vitality! “Silk-reeling” is a traditional Chinese exercise and health routine, focusing on flowing, repetitive, whole-body core exercises — based on Tai Chi, but without the complex choreography! These gentle but deep exercises move qi (chi) through every joint in the body, with special attention to the spine and pelvis, and leave you feeling fresh and invigorated. Great for all ages.
S-t-r-e-t-c-h: Top-To-Toe Flexibility
Unlock stiffness, improve posture, and increase flexibility and range of motion in this feel-good, fullbody stretch class. A little bit of effort will pay off, leaving your body and mind totally relaxed.
This Chinese martial art develops rotational power, core strength, lower-body stability, balance, and coordination. Relaxed, graceful sequences facilitate energy (qi) flow, health, and well-being.
Hatha Flow Mission Bay only
The practice of connecting breath with movement is used to enhance the benefits of traditional Hatha poses in this Hatha/Vinyasa style class. Focus is placed on learning to balance strength and flexibility, as well as effort and surrender.
A blend of traditional yoga styles with emphasis on agentle and slow pace. This class provides a calm and quiet noncompetitive environment emphasizing breath, control, and concentration.
An integrated mind/body practice combining the traditions of Iyengar, Sivananda, Bikram, Ashtanga, and Viniyoga.
Classic yoga poses are held at length to emphasize precision and alignment, and create balance between strength and flexibility.
Yin Yoga Mission Bay only
Yin yoga consists of a series of long-held passive floor poses targeting the connective tissues — ligaments, joints, bones, and the deep fascia. Based on the acupuncture meridian system, it is an overall boost to the qi flow. This deeply relaxing class aims to greatly improve flexibility.
Essentrics® Barre Parnassus only
A low-impact, full body workout that combines a focus on barre training, with dynamic standing exercises, and oor work, all in one class. Suitable for beginners, older adults, returning exercisers, and post rehabilitation.
Senior Sculpt/Stretch Mission Bay only
This class uses various modalities like dumbbells, resistance bands, Bosu and balls to improve strength in the lower, upper and core body. We build exercises to help build coordination, joint mobility and overall endurance. The class ends with a yoga-like stretch. Suitable for beginners, older adults, returning exercisers, and post rehabilitation.
Senior Weight Training Parnassus only
Stay active and independent while warding off muscle loss. Progressive resistive exercises and full body movements build muscle and increased bone density. Work out safely and effectively using bands, tubes, balls, hand weights, and barbells.
Focus on building strength, endurance, flexibility, and coordination in this challenging full-body workout.
AquaFlex Mission Bay only
Gentle movements in warm water will help improve and sustain your joint mobility and flexibility.
Deep H2O Exercise Parnassus only
Build endurance, flexibility, and strength in this intense total-body workout. Participants should be comfortable in deep water and must wear water belts.
Deep H2O Running Parnassus only
No impact cross-training with no impact takes the stress off your joints. An ideal workout for all ages and levels. Participants should be comfortable in deep water.
You can find these classes on our online schedule with an asterisk (*) in front of their names.
The most recognized name in indoor cycling, Spinning® is once again on the cutting edge of technology and comprehensive education. UCSF is proud to be an official certified Spinning® facility.
Our bikes feature the latest in power meter technology which delivers the most accurate way to measure personal performance. This technology allows you to measure your progress in weight loss, fitness level, and peak performance goals.
Our classes integrate the innovative Personal Spinning Threshold (PST) and SPINPower Zones which individualize your training program and create high quality, power-oriented Spinning® classes. You can measure, track, evaluate, and maximize your progress like never before.
SPINPower Zones allow you to work out more effectively by knowing the right speed (RPM), resistance (MET), and perceived effort (RPE) for your fitness level. Benefits include:
• Benchmarking your abilities with a number (i.e. RPM or MET)
• Direct measurement tied to calorie burn; perfect for achieving weight loss goals
• Direct results that are tied to muscular change and physiological response
Personal Spinning Threshold (PST)
Personal Spinning Threshold (PST) is used to customize your personal SPINPower training zones. All levels of exercisers, from beginner to expert, will benefit from this type of training.
Find out your PST by taking a free 30-minute test. See our Group X schedule and reserve a spot online (Premier members only), by phone, or in person. It is recommended that you take three tests to ensure accuracy.
What should I expect during the PST Test?
The PST Test starts at a very easy level and gets progressively harder every 2-4 minutes while you maintain 70-90 RPM. The intensity increases until you can no longer maintain the level. This will predict your endurance performance.
Once you have completed three tests, your totals will be recorded on a card for your reference during Spinning classes. Repeat the test in six months to re-evaluate and track your improvement.
How should I prepare for the PST Test?
• Get adequate sleep of eight hours or more the night before the test
• Do not perform the test if you are suffering from illness, injuries, or other health concerns
• Drink plenty of fluid 24 hours prior to your assessment
• Do not perform high-intensity training the day before or on the day of your test
• Take medications as you would normally
• Prior to testing, complete a health check form. Bring it to class.
For more info, contact our Group X Manager:
Mission Bay Spinning Schedule
Parnassus Spinning Schedule