Presidio

Welcome to the Presidio Community YMCA Group Exercise Department!

We at the Y are dedicated to providing free access to all our members for ways to better their physical fitness and dexterity. We offer multitudes of programs in our state-of-the-art studios, and also use the great outdoors of the Presidio National Recreation Area when we want a more natural setting to work out in.

The 1,685 square foot Studio 1 is designed to accommodate over 100 diverse class selections per week, meaning you can participate in classes as diverse as Yoga, Zumba, and Bellydancing—all in the same day. The state of the art equipment, which includes spring-coil wood flooring, advanced stereo components and top-of-the-line group exercise components mean that there is always more to do and learn at the Y.

In the 600 square foot Studio 2, we offer a diverse group of cycling classes for all skill levels. The room can accommodate up to twenty-four riders, as well as an instructor on a raised podium. Our cutting-edge equipment includes twenty-five indoor bicycling stands, surround sound speakers, and DLP projection.

Our Group Exercise schedule is designed to offer you many courses- from recreational to advanced- that do not normally take place inside one of our studios. A few examples include: Introductory to Advanced Cardio, Step, Basketball, Karate, Post Natal Workouts, Active Older Adults (AOA), Presidio Park Walks, Beach Hikes, Bootcamps, and seasonal 6-week special sessions*.

All classes* are included with your membership  

*Seasonal sessions and special classes may have fees associated

Cardio & Sculpt

Ballet Fitness

The class combines body conditioning and balletic movements to developing physical awareness, grace, and strengthens and elongates muscles.

Bodycombat

The cardio martial arts class that draws from Karate, Tae Kwon Do, Boxing and Tai Chi. Get ready for skills, drills and sweat!

Bodyworks

Resistance training classes providing both “endurance and strength” techniques - a full body workout. Classes provide functional, balance and Core training.

Bodyworks BALL

Incorporate the Stability Ball as a major component to a Bodyworks workout modifying balance, strength and core!

Bodyworks EXPRESS

A 15 or 25 minute class focusing on strength and endurance training using floor work, dumbbells or rubber resistance equipment.

BOSU

BOSU (Both Sides Up) is a multi-use fitness platform adding balance to cardio, strength, and core training activities. (Limit: 28 participants)

Bodyworks BOSU

Incorporate the BOSU as a major component to a Bodyworks class, modifying balance, strength and core!

Note: Participation without a BOSU allowed. See Instructor for options.

Core Express

A 15 or 25 minute class designed to strengthen your core. Classes may incorporate: stability balls, BOSU, pilates props and/or mats!

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Step

Classic Group Exercise! A Low-impact cardio/dance format using the StepReebok platform & risers. Classes introduce new choreography with base steps/moves.

Step Interval

Alternates intervals of aerobic training and strength training - using weights, gliding discs or rubber/dyna-band resistance equipment.

Step 45

45min. Cardio only; prior experience recommended.

Cardio Dance

A high-energy cardio/dance hi/low-impact workout incorporating multiple forms of dance (hip-hop, jazz or latin).

Salsa (Social Dancing)

All Levels. Evening dancing, no partner required. Street attire welcome! Call for monthly schedule – held on Friday nights.

Zumba

Spanish slang for “to move fast and have fun!” A high-energy workout offering a variety of Latin rhythms …Samba, Cumbia, Meringue and Bellydancing or Bolly-wood choreography.

Zumba Gold

A lighter version of the original Zumba, offering fun fitness opportunities for those new to Zumba, looking for a lighter version, or with mobility challenges.

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Mind Body

Yoga PASS

PASSes are availbale 30 minutes prior to the start of class. Stop at our Membership Desk for one of 45 Passes.  Members (or Guests) who do not acquire a PASS for a bike, may be asked to leave class. Be in your class at the scheduled start. Unclaimed space is open for waiting members 5 minutes after the start of class. Do not join a class 10 minutes after the start time.

Ballet Mat

A hybrid class of Ballet and Pilates building on progressive stretching, stabilization, strengthening and lengthening the muscles.

NIA

At Letterman Teen Center! “Neuromuscular Integrative Action” (nee-ah) was developed in the early 1980’s to promote fitness and reduce pain through Eastern and Western movement of Martial Arts, Dance and Yoga.

Pilates (I) or (II)

Pilates Mat is offered in two levels.  Level (I) covers foundations of pilates, and recommended for new gentle fitness.  Level (II) continues to advanced modifications for core strength, stabilization and spinal decompression.

Pilates & Yoga

Combine different non-impact practices of Yoga and Pilates.

Yoga: Ananda

An intensive focused practice on breath with movement. Slower transitions for alignment allowing deeper benefits.

Yoga: Hatha

Emphasize physical and mental relaxation through a series of postures. Improve breathing, alignment, balance, strength and flexibility.

Yoga: Hatha Flow

Combine balance, strength and flexibility while moving through elements of Ashtanga and Iyengar to unify mind & body.

Yoga: Vinyasa/Power Flow

A fluid practice of linked poses for an active or challenging class.

Yoga: Intensive (Intermediate)

As planned by your instructor, a 60 minute session of asanas focusing on strength, flexibility or breath work. Intensives may also focus on balance or alignment.

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Studio Cycling

Studio Cycling is a great non-impact workout for those just starting, recreational riders, serious racers and cross-training. Instructors are available to assist with bike set up.  The Presidio YMCA uses the Schwinn/Nautilus A.C. Performance studio Bikes.  Bring 16oz. to 32oz. of water for your workouts.  Cycling shoes are recommended (for best performance), but not required to attend class.  Cycling shoes with SPD clips.

Cycling PASS

PASSes are availbale 30 minutes prior to the start of class.  Stop at our Membership Desk for one of 24 Cycling Passes.  Members (or Guests) who do not acquire a PASS for a bike, may be asked to relinquish the bike.  Be on your bike at the start of class.  Unclaimed bikes are open for waiting members 5 minutes after the start of class.  Do not join a class 10 minutes after the start time.

Cycling

60 minutes (unless noted). Studio Cycling is a great non-impact format combining cardio and strength/endurance training for both recreational riders and competitive racer. Instructors can assist with bike-fit, or attend a Cycle INTRO class.

Cycle 45

A shorter 45 Minute session. Morning, Lunch and Evenings!

Power Cycling

75 minutes of watts-based training using the MPower Consoles - provide cadence, power/watts and training data. Extended rides use progressive training techniques.

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Outdoor

Park FIT

Get out to the Presidio Park for a morning, evening or weekend workout.  Fresh air, interval training, walking or running, all are welcome.

Presidio Hike

A 90 minute low-impact, athletic class covering a variety of terrain and trails through the Presidio Park. Average distance: 6 miles. Bring layered clothing, trail shoes and water.

Presidio Walk

A low-impact class exploring the great paved paths of the Presidio Park.

Running Club

Running club explores the Presidio Park with a guide and leaves from Main Post Gym. Cover the paths and hills of the beautiful park and surrounding areas with a group. This is a one hour workout and returns back to Main Post Gym.

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On the Lighter Side

Suggesting if you are…new to group exercise, recovering from an injury, or looking for a class with quieter music or no music…?

Subtle Moves

This class focuses on increasing range of motion, balance, flexibility, posture, core strength and reducing stress.  A non-music, non-impact format.

Lite n' Lively

Light to moderate intensity Low-Impact cardio using repetitive pattern movement.  Light on the knees, ankles and feet and great on the heart and muscles.

Lite Circuit

Resistance training focusing on muscula balance, functional training and coordination.  It is all about balance, coordination, and strength.

Gentle Stretch

A chair/seated stretch and core fitness based class (incorporating methods of stabilization from Pilates).  A great way to end the week!

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TRX Suspension Series

Born in the U.S. Navy SEALS and developed by Fitness Anywhere, Suspension Training is a revolutionary method of leveraged bodyweight exercise.  You are in control with the portable TRX Suspension Trainer.  Safely perform hundreds of exercises that build power, strength, flexibility, balance, mobility, and prevent injuries, all at the intensity you choose with one of educated TRX instructors.

The Wall is located behind the Presidio YMCA and is designed for TRX Suspension and cardio training.  Your instructor will guide you back there each session from the front desk.  Get outside and experience a workout like no other in our own backyard!

TRX BASICS (FREE)

30 minute sessions to orient participants on equpiment safety, modifications and basic exercises.  Demonstrations and practice will be done to help get participants feeling comfortable and ready to start their first TRX session.
*Maximum of 6 participants

TRX SESSIONS ($ FEE-BASED $)

60 miniute sessions for a total body workout.  Difficulty level will include beginning, intermediate, and advanced.  Placement will be determinded on prior TRX experience. 
*Maximum of 6 particpants

January.
DROP-IN only.  Based on space available, first come, first serve basis and prior TRX experience particants will sign up at Membership.

Pre-registration.
Members are urged to sign-up in advanced of a scheduled TRX Session or Basics.

Cancellation/Reschedule.
If a session needs to be cancelled due to inclement weather, emergency or session cancellation, the instructor will arrange a make-up session for the pre-registered particpants.

Schedule

Running Club

The Presidio YMCA Running Club meets in the Main Post lobby on Tuesday and Thursdays at 8:45am as well as Wednesdays at 6:00pm. The Club typically runs 5K or 3.1 mile routes around the Presidio. We have two or three different pace groups, enthusiastic staff, and water for you at the end.

P.A.C.E. Pilates

[Pilates Apparatus & Cross-training Exercise]

Pilates PACE sessions offer a fusion of fitness using the MVe™Fitness Chair from Peak Pilates. Cross-train and compliment your fitness activities with strength, balance and core-centered sessions bridging traditional Pilates Mat with Group Exercise energy.

The Presidio Community YMCA is the only fitness center, and YMCA, in the San Francisco area offering programs using the MVe™ Fitness Chair.

Why

Challenging the elite athlete or gentle for the beginner, the Pilates PACE sessions provide new opportunities of cross-training for cyclists and triathletes, or sports specific training for tennis, basketball and golf. The spring mechanism allows for smooth changes in resistance to progressively challenge or assist users. Pilates PACE sessions are offered each month.  

Session Capacity: 3 to 7 Participants.

• Length: All Pilates PACE sessions are 50 minutes.
• Location: Held in both Studio 1 and Studio 2 - see schedule for location.
• What to wear: loose comfortable attire. Bring a sweatshirt – Studio 2 can be cool.
• Bare feet: Yoga Socks or Shoes are optional (shoes should be flexible).
• Note: Participant should be able to lift/move 30lbs.

P.A.C.E. Consultation

The Presidio YMCA offers a one-time 30-minute Pilates PACE Consultation along with the MVe Fitness Chair. You and an instructor will discuss your goals with an abbreviated workout (approximately 15-20 mins), to evaluate your abilities. There’s no obligation to purchase anything afterwards.

• Book your 30-minute Consultation, call 415 447 9608
• Recommended Prior to Attending PACE or PACE Interval

P.A.C.E. Interval

Experience the MVe Fitness Chair in our open Group Exercise format - free with your YMCA Membership. Participants alternate between complimentary mat and fitness chair techniques.

Session Capacity: 15 Participants.

Policies 

• Purchase your session/s at Membership- Select day/times in the Monthly Session Binder you will attend - first come first serve. Wait-List available.
• Expiration- All single, multi-session or unlimited passes must be used in the month purchased.Cancellation. 24 Hr.
• Cancellation- notice is required for all sessions. Call: (415) 447-9622
• Wait-List- Place your name in the Wait-List column of the session you would like to attend. If we receive a cancellation notice we will contact you (via phone) as early as possible. Or, you can wait for a session to begin, any available space/s will be filled by order of Wait List registrations.
• Start of Class- Participants will be allowed into a Session during the first 5min. warm-up. Be in class ready, at the scheduled time. Arrive early to accommodate time for parking or Childwatch.
• Limitations- Participants should be able to lift 30 lbs –the weight of an MVe™ Chair.
• Health- Be in good health with no special consideration.

Get Outside Bootcamp

The YMCA wants to improve your physical fitness. Whether you want cross-training for your club sports team, or you simply need a great way to get in shape, the YMCA’s Get Outside Bootcamp will provide you with a variety of calisthenics in the world class Presidio National Recreation Area. Participants will perform various drills designed to improve physical toughness, including runs, squats, stair-climbing, push-ups, sit-ups and medicine ball exercises. The Bootcamp program also emphasizes skills that improve your ability to work within a team, while increasing your leadership qualities. YMCA Bootcamps include Pre- & Post-fitness evaluations, guidance and team accountability. Through the Get Outside Bootcamp program, we hope to develop you into the top notch physical caliber that you’re meant to be!

Schedule

Look forward to FALL 2011 sessions TBA.  Get added to our contact list, and we'll send you the next session dates! 
Send us an email at: sanderson@ymcasf.org