We will do everything we can to modify exercises to suit any injuries or restrictions you have. All of our classes are designed so that any fitness level can get through the class.
We love and encourage members to bring their kids and have them in the kids lounge up or downstairs, but please remember to follow the rules so everyone can enjoy their gym experience:
• No messy snacks
• Clean up before you leave
• Stay within the confines of the lounge and out of the gym area
• No touching gym equipment
• (If upstairs) Stay off the MMA mats unless supervised and without shoes
• Try to keep interruptions to a minimum
• Stay out of the spin room
Personal training at RSF starts with an assessment. This is the moment for us to learn about you, your goals and abilities. The information we come across is vital because the next step is to design a training program designed specifically for you. A well thought out program is important but doesn’t mean much without great execution. That’s where our coaches come in. We will work with you every step of the way to make sure you’re moving well and meeting your milestones. This isn’t a one-size-fits-all approach. Abilities, injuries, functional nutrition and more all all taken into account. We cherish every opportunity we have to work with our clients, and we will always go the extra mile to help our clients get healthy and happy.
RSF Conditioning is a combination of strength training and cardio. They are put together in a variety of different ways. The class is never the same and the energy is out of this world. We keep it at a controllable number of participants so that you always have the trainers attention. Some classes will be focused more towards strength, some more towards cardio, others will be a complete combination! You just never know what you’re going to get!
RSF Lifters is on the strength training side of the fitness spectrum. You do not need to be strong to take part in this class, as it is a way for us to teach you how to lift with proper technique. If you’re a seasoned veteran of the weight room, you can throw on however much weight you feel comfortable with. The class is always the same style. RSF Lifters is built up on a main lift for the day, with a few exercises fit in to compliment the main lift of the day. This workout will have between 8 and 12 people in the class, so you will have the trainers attention. RSF Lifters is a full body workout and will ensure you are lifting in a safe and performance based manner.
RSF Cardio Chaos is an interval style class, focusing on getting the heart rate up and the sweat pouring! In this class you will use your body weight, rowers, skipping ropes, air bikes, battle ropes, pretty much anything you can get your hands on to get that heart rate up and get your body moving! It is an upbeat 45 minute class, guaranteed to have you leaving with sweat stains on your shirt and a smile on your face!
RSF Elite is for those people who want to take they’re training to the next level and truly want to test their limits and realize potential. More than simply a membership grade or class, RSF Elite is a club. It is a status. It is a goal. You cannot buy your way into this club, you have to earn your way in. RSF Elite members are selected by the coaches at RSF, you must have a minimum of 6 months training background and be comfortable around the weight room. As an RSF Elite member, you will be expected to carry out the most basic tasks to perfection, and strive at achieving very lofty goals.
The RSF Power Hour is open to all levels and abilities. This class is an opportunity to dedicate a training session to technical development of the squat, bench press or deadlift. It will be a small group of 4-5 people lifting heavy weights with proper technique and guidance.
‘RSF Circuit Saturdays’ are the same style every week, with different exercises put together. There will be 8 different stations, done at your own pace for the timed interval. The classes are high intensity and fast paced, a great way to get your weekend started!
Our high energy group ride will take you through hills, flats, mountain peaks, and sprints. As you pedal to motivating music, our pack leader will challenge you physically and mentally, leaving you covered in sweat and smiling ear to ear! A great workout to increase your stamina and improve your cardio.
RSF Young Warriors is our teenage athlete development program. RSF Young Warriors are not always the fastest or the strongest. Strength and speed can be developed through training. As an RSF Young Warrior, you are different, you’re not better than anyone, but you are different, and you’re not going to be held to the normal standards other athletes are going to be held to, because you want to be extraordinary, you’ve got to be held to extraordinary standards.
The cardio kickboxing class is a fun and challenging workout which focuses on conditioning through functional martial arts training with a blend of cardio based kickboxing drilling. This workout welcomes all fitness levels and requires no prior kickboxing experience to participate. **Co-ed and Ladies Only Classes available!**
This class is a dynamic workout which teaches students the fundamental skills in kickboxing in a safe and structured environment. Students will be taught basic punch kick and knee techniques as well as introductory pad holding.
The advanced kickboxing class offers a high intensity workout with an emphasis on technical drilling of techniques including sparring in a competitive setting. Previous experience is required for this class based on the discretion of the instructor. *Class requires students to have their own equipment eg. Gloves Shinguards, mouthguard.
The Pilates method is an exercise system involving movement and alignment principles that are important for both everyday life and athletic performance. The Pilates repertoire consists of a series of exercises designed to improve alignment, strength, flexibility, stability, mobility, and focus.
Flex Time - Give you the ability to be FLEXIBLE with the TIME! For example, if the ''Flex Time'' Class starts at 5PM and the last ''Flex Time'' Class ends at 9PM, you are able to show up at any time during the ''Flex Time'' time slot. The workout will take approximately 45 minutes. Please allow a 45 minute window from the start of your workout until the end time of the Flex Time time slot.