Group X

Group X


For a limited time, get 50% off your membership enrollment fee (save up to $75) or ZERO enrollment with a friend
Bakar Member Services: 415.476.5646 | .(JavaScript must be enabled to view this email address)
Millberry Member Services: 415.476.0348 | .(JavaScript must be enabled to view this email address)


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)

Class Schedules
Mission Bay Group X Schedule
Parnassus Group X Schedule
Mission Bay Spinning Schedule
Parnassus Spinning Schedule

About Group X
FAQ & Policies
Contact the Group X Team
Group X Careers at UCSF

How to Participate

Premier Members
Access to unlimited Group X classes included with membership.

10-Visit Pass
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
  • $175

Single Visit Pass
Available for $22 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.

Class Reservations
Reserve by phone or in-person.
Premier members can reserve online. (First time visitors, enter club code: UCSF)

Parnassus: 415.476.1115
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.

Cancellations
If you cannot attend a class, please cancel your reservation by phone, in person, or Premier members can cancel online.

Suitable for Beginners, Older Adults, Returning Exercisers, and Post-rehabilitation

Dance

ZUMBA® Lite
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.

Mind/Body

Essentrics®
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.

Tai Chi
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.

Yoga

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.

Hatha Yoga
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.

Integrated Yoga
An integrated mind/body practice combining the traditions of Iyengar, Sivananda, Bikram, Ashtanga, and Viniyoga.

Iyengar Yoga
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.

Strength

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.

Water Exercise

AquaFit
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.

Spinning®

Spinning LogoThe 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
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: Gerri Nuval, 415.514.4541, .(JavaScript must be enabled to view this email address)
Parnassus: Charlotte Williams, 415.514.4540, .(JavaScript must be enabled to view this email address)

Mission Bay Spinning Schedule
Parnassus Spinning Schedule

Cardio Classes

BODYSTEP™ Parnassus only
An athletic, energizing workout using a height-adjustable platform, creative yet simple choreography, and uplifting music. Push fat-burning systems into high gear, then shape and tone through strength conditioning.

Spinning®
Ride to the rhythm of powerful music, take on the terrain, tackle hills, flats, mountain peaks, and time trials to build mental and physical strength. Get in gear with the various Spinning Energy Zones™ (Interval, Endurance, Strength, Recovery, and Race Day).

Spin®45
An exhilarating 45 minute all terrain ride that includes interval training, climbing hills, sprints, and flats.

Cardio/Strength Classes

Athletic Conditioning
Achieve powerful results fast in this high intensity workout. Get ready for non-stop action with the ultimate cardio and strength challenge.

BODYCOMBAT™ Parnassus only
An empowering mixed martial arts workout drawing from a wide array of disciplines such as karate, boxing, tae kwon do, tai chi, and Muay Thai. Punch, kick, block, and strike your way to an outrageously shredded body in this calorie-blasting and muscle-defining experience.

Combat Mission Bay only
An intense and fun cross-training workout combining training routines used by combat athletes in martial arts, boxing and kickboxing on high-energy music. This total-body workout will improve your strength, aerobic fitness, flexibility, coordination and balance. Burn up to 800 calories and be ready to take on the world!

P90X® LIVE Mission Bay only
Keep your body guessing and transforming with a variety of strength-training moves, cardio conditioning, and core work to get ripped like never before. Find strength
in numbers together as you tone strong, lean muscle and bust through any plateaus.

Spin® Core Mission Bay only
Forty minutes on the bike, 15 minutes off. Take a ride that’s the ultimate cardio and core (abs and back) conditioning workout.

STRONG by Zumba™
High intensity interval training combined with music and moves synced in a way that pushes you past your perceived limits to reach your fitness goals faster.

Dance Classes

BODYJAM™ Parnassus only
This addictive fusion of the latest dance styles and hottest sounds puts as much emphasis on fun as on breaking a sweat. Move with attitude, get front and center, and enjoy the sensation of dance.

ZUMBA®
Zumba features exhilarating dance choreography mixing Latin and World rhythms for a calorie-burning dance fitness party; an exercise in disguise. Super effective? Check. Super fun? Check.

ZUMBA® Lite
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. Suitable for beginners, older adults, returning exercisers, and post rehabilitation.

ZUMBA® Step
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. Suitable for beginners, older adults, returning exercisers, and post rehabilitation.

Les Mills GRIT™ Classes

High intensity Interval Training takes your fitness to new levels. Get the power of personal training with the motivation of a team in 30 minutes.

GRIT™ Strength
Blasts all major muscle groups to build strength and lean muscle.

GRIT™ Plyo
Get tough. Get fit. The explosive jumps and cutting-edge agility moves in this 30-minute plyometric-based workout builds a powerful, athletic body. (Not recommended for beginners.)

GRIT™ Cardio
Maximize your calorie burn with an intense 30-minute workout that combines cardio and body-weight exercises to get you in shape faster. (Not recommended for beginners.)

Mind/Body Classes

BODYFLOW™ Parnassus only
A harmonizing blend of Yoga, Tai Chi, and Pilates that builds flexibility and strength. Controlled breathing, concentration and a carefully structured series of stretches and poses to music creates a holistic workout.

Essentrics®
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. Suitable for beginners, older adults, returning exercisers, and post rehabilitation.

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. Suitable for beginners, older adults, returning exercisers, and post rehabilitation.

Meditation Mission Bay only
Discover the amazing mental and physical benefits of meditation, from improved concentration and lowered blood pressure to stress reduction and increased immunity. Suitable for beginners, older adults, returning exercisers, and post rehabilitation.

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.

Pilates Mat
The perfect introduction to Pilates. Improve your posture and performance in everyday activities with this energizing strength and flexibility method linking a series of fluid movements with breath and mental focus.

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. Suitable for beginners, older adults, returning exercisers, and post rehabilitation.

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, full-body stretch class. Suitable for beginners, older adults, returning exercisers, and post rehabilitation.

Tai Chi
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. Suitable for beginners, older adults, returning exercisers, and post rehabilitation.

Strength Classes

Barre Assets
An energizing, barefoot workout fusing barre conditioning and graceful Pilates for core stability and perfect posture. Strengthen, lengthen, and define every major muscle group from the bottom up.

POWER Barre Assets Mission Bay only
45 minutes

BODYPUMP™
A cutting-edge workout using the SmartBar™ with adjustable weights. Focusing on low weight loads and high repetition movements, you’ll burn fat, gain strength, and quickly produce lean body muscle.

Core Camp
Work your core like never before! Discover how the ballast ball and foam roller can redefine your core, release muscle tension, and refresh your workout.

CXWORX™ Parnassus only
This 30-minute workout hones in on the torso and sling muscles that connect your upper body to your lower body. It’s ideal for tightening your abs and flutes, while also improving functional strength and assisting in injury prevention.

PiYo® LIVE Parnassus only
Unleash your power with Pilates, yoga, and non-stop movement! You’ll sweat, stretch, and strengthen-all in one workout. No weights, no bulk. Just hardcore results.

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. Suitable for beginners, older adults, returning exercisers, and post rehabilitation.

Total Body Blast Mission Bay only
A full-body conditioning workout using tubing, bands, balls, and hand weights to enhance muscle definition, balance, strength, and muscular endurance.

Water Exercise Classes

AquaFit
Focus on building strength, endurance, flexibility, and coordination in this challenging full-body workout. Suitable for beginners, returning exercisers, and post rehabilitation.

AquaFlex Mission Bay only
Gentle movements in warm water will help improve and sustain your joint mobility and flexibility. Suitable for beginners, returning exercisers, and post rehabilitation.

Deep Water Exercise Parnassus only
Build endurance, flexibility, and strength in this intense total-body workout. Participants need to be comfortable in deep water and must wear water belts. Suitable for beginners, returning exercisers, and post rehabilitation.

Deep Water Running Parnassus only
Cross-train and take stress off your joints—this is fitness training with no impact. An ideal workout for all ages and levels. Participants need to be comfortable in deep water. Suitable for beginners, returning exercisers, and post rehabilitation.

Yoga Classes

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/Vinyassa style class. Focus is placed on learning to balance strength and flexibility, as well as effort and surrender. Suitable for beginners, older adults, returning exercisers, and post rehabilitation.

Hatha Yoga
A blend of traditional yoga styles with emphasis on a gentle and slow pace. This class provides a calm and quiet noncompetitive environment emphasizing breath, control, and concentration. Suitable for beginners, older adults, returning exercisers, and post rehabilitation.

Integrated Yoga
An integrated mind/body practice combining the traditions of Iyengar, Sivananda, Bikram, Ashtanga, and Viniyoga. Suitable for beginners, older adults, returning exercisers, and post rehabilitation.

Iyengar Yoga
Classic yoga poses are held at length to emphasize precision and alignment, and create balance between strength and flexibility. Suitable for beginners, older adults, returning exercisers, and post rehabilitation.

Power Yoga Parnassus only
A vigorous, fitness based approach to yoga, emphasizing strength, flexibility, and stamina. Put your mental and physical abilities to the test, with these challenging power poses.

Rocket Yoga Mission Bay only
This athletic form of yoga is challenging, fast paced, and fairly intense. It emphasizes specific sequences with constant movement from one pose to the next. Intermediate and advanced levels.

Vinyasa Yoga
Yoga postures flow in a vigorous, logical sequence to complement those that precede and follow. Focus is on the synchronization of breath and continuous flow of movement. Mixed levels.

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. Suitable for beginners, older adults, returning exercisers, and post rehabilitation.

Yoga Core Mission Bay only
This Vinyasa style yoga will include exercises and poses to cultivate stamina, strength, stability and flexibility with attention to building tone in the deeper postural “core” muscles.