All Levels Strength & Conditioning is 75-minute-long class which incorporates strength and skill progressions followed by conditioning workouts of varying lengths of moderate to high intensity, rounded out with recovery work and stretching at the end. This class scales up or down depending on your fitness level. Intermediate level fitness standards indicate a strength capacity that is appropriate for loading beyond body weight and a movement capacity that is mostly free of limitations (e.g. you can squat past parallel; arms comfortably reach directly overhead with straight elbows). Those with higher technical competency will incorporate traditional barbell and dumbbell lifts, Olympic weightlifting, and body weight gymnastic strength training into your strength cycles. Intermediate progressions continue to increase loading and technical difficulty while introducing more complex movements such as cleans, plyometrics, and inversions.

Our NorCal Longevity and Balance is a total body strength and stability-based program designed specifically for the independent active senior. This class will focus on helping our members improve overall flexibility and strength while increasing their balance and stability. The movements taught in class focus on specific exercises to improve strength and power around the ankle, knee, and hip joints, while improving reaction time. This class is designed for fall prevention and is suitable for nearly every fitness level. It can be adapted depending on the skill of the individual participants. Our focus is an increase in overall health and quality of life. Perfect for most fitness levels ages 65 to 90+.