Group X

Group X

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?

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

Participation

Group X classes are included with Premier membership. Reservations are recommended for popular classes. Book a spot starting at 7:00 pm daily for next day classes. Premier members have several options to reserve a spot in class:

• Mobile app: see below for more info
• Online: https://online.spectrumng.net/UCSF
• Phone: 415.514.4545 (Mission Bay), 415.476.1115 (Parnassus)
• In-person

Mobile App Instructions
• To download our mobile app, search for “UCSF Fitness & Recreation” in the app store.
• Log in with your username and password. If you do not know it, click “forgot username/password”.
• Still having trouble? Get more info at fitnessapp.ucsf.edu or contact Member Services to have your password reset, .(JavaScript must be enabled to view this email address), .(JavaScript must be enabled to view this email address)

Guests
Non-members can participate by purchasing a 10-Visit Pass or day pass.

10-Visit Pass
• Good for use at Mission Bay & Parnassus
• Valid for 90 days from date of purchase
• Includes Group X classes and all areas of fitness center, plus towel service
• Class reservations accepted by phone and in-person starting at 7:00 pm for next day classes

Single Day Pass (Adult)
• Group X classes included on a space available basis
• Includes Group X classes and all areas of fitness center, plus towel service
• Receipts for two single-day passes can be applied towards your membership enrollment fee

Class Procedures
                                                                                               
OpensAvailable until
Reservation7:00 pm the night prior to class30 minutes prior to class
CancellationAvailable immediately after booking1 hour prior to class

(Members who are late, but check in to the fitness center within 30 minutes will not be counted as a no show.)
Standby list15 minutes prior to class5 minutes prior to class, names will be called off the standby list
Check in30 minutes prior to class; get your class entry card at the service desk5 minutes prior to class
No show
2 no shows in a calendar month = loss of booking privilege for next month.
Members are still able to attend classes on a standby basis.

(Members who are late, but check in to the fitness center within 30 minutes will not be counted as a no show.)
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®
As seen on PBS with Miranda Esmond-White. A low-impact, full-body workout featuring fluid movement sequences, emphasizing eccentric conditioning to decompress the joints, while improving mobility, flexibility, and balance. Major focus on posture and spinal health.

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 a gentle 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

Essentrics® Barre Parnassus only
A low-impact, full body workout that combines a focus on barre training, with dynamic standing exercises, and or work, all in one class. Suitable for beginners, older adults, returning exercisers, and post rehabilitation.

Lite BodySculpt/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 LogoWhat is the difference between your Spinning program and other cycling programs?
Fitness & Recreation Centers at UCSF are official Spinning Centers. Instructors are Spinning certified and trained to coach participants to ride efficiently in each of the five Spinning Energy Zones: Endurance, Interval, Strength, Recovery and Race day.

Each 40-minute class offers participants of all fitness levels the chance to experience the benefits of calorie-burning, energizing workouts at a self-directed pace. Heart rate training is the cornerstone of the Spinning program.

Spin computers at Parnassus are provided to monitor heart rate and cadence throughout each of the five energy zones, for effective calorie burning workouts, increased strength and improved overall fitness. It is our hope that every ride is your best ride.

Visit spinning.com for more information regarding this comprehensive cycling program.

Am I required to wear a heart rate monitor during Spinning classes?
No, however, we highly recommend the use of a monitor to make the most of every ride. Monitors assist you in gaging the intensity of each Energy Zone workout so your workout is efficient and safe and you avoid over or under training.

Are heart rate monitors available for Spinning classes?
No, we do not provide them, but you are welcome to bring one.

Do I need special shoes for Spinning classes?
No, special shoes are not necessary. Basic hard soled tennis or court shoes are fine.

If I want to purchase a special shoe for Spinning classes, what type of shoe would you recommend, and where would I purchase this shoe?
Spinning bikes are equipped with an SPD bike pedal. You can purchase shoes to accommodate these pedals at any sports or cycling store. Tell the sales person the shoe is for indoor cycling classes.

Cardio

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

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!

HIIT
30 minutes of High Intensity Interval training to stay lean, conditioned while adding muscle, and to improve aerobic and anaerobic endurance for performance-focused athletes. Followed by a core and stretch.

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
40 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

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™ Athletic
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

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®
As seen on PBS with Miranda Esmond-White. A low-impact, full-body workout featuring fluid movement sequences, emphasizing eccentric conditioning to decompress the joints, while improving mobility, flexibility, and balance. Major focus on posture and spinal health. 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

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.

Lite BodySculpt/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

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

Budokan Yoga
Budokon unites Yoga, Brazilian Jiu-Jitsu, Mixed Martial Arts, Animal Locomotion and Calisthenics designed to improve mobility, agility, flexibility and strength.

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. 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
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.

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.