SANF - January 2014

The City As Gym

Jenna Scatena 2013-12-16 02:28:31

A new and unruly class of fitness freaks is taking to the streets (and playgrounds and trails) of San Francisco, reclaiming public space as one colossal concrete jungle gym. There are no fees, no membership, and no treadmills, just a loose philosophy: The city is ours, fancy equipment is lame, and a workout works best when it’s improvised and outdoors. A guide to the new urbanized exercise. Three obstacles Remain between Me and the Finish line: Row of taxi cabs, a bright yellow school bus, and an 8-foot retaining wall. I leap onto the nearest taxi’s hood, feeling it crunch beneath my weight. To my right, a burly dude in a pink muscle tank hurdles himself over another taxi, while to my left a Marina girl in Lululemon attire tumbles off the side of a third, just missing a puddle of vomit splattered on the parking lot pavement behind AT&T Park. Hundreds of spectators cheer wildly, like extras in the climactic “Kill her!” scene in a gladiator flick. Glancing back to see a few hundred more people, nearly all wearing neon spandex, gaining on me, I scuttle up the cargo net draped over the bus. Moments later I finish the course and am handed a frosty Michelob tall boy for my eff orts. As my heart rate slows, I wonder how I, someone who has assiduously avoided competing in anything remotely racelike my entire life, finished in the top 30 percent of an insane 11.3- mile endurance competition called the Urbanathlon. Who was that woman? To be honest, the outdoor-fitness world has always made me queasy. There’s something about the SoMa CrossFit crusaders and the Pac Heights boot camp sergeants that brings to mind paranoid survivalists preparing for the end times. Then there’s the righteous Lyon Street steps contingent: those type A overachievers who run the most brutal stairs in the city every day before I’ve even had coffee. And now an obstacle race fixation has spawned a new breed of fitness freaks—last year 1.5 million people indulged in what’s considered the fastest-growing sport in the United States, up from 41,000 in 2010. It’s a bit surreal— this hysteria to overcome a manufactured physical gauntlet just to forge camaraderie with 2,400 strangers and earn some water cooler bragging rights. Yet as the ranks of outdoor-fitness fanatics have grown—there are now over 20 boot camps (aka group outdoor-exercise classes) in San Francisco, compared with a handful five years ago—so has my curiosity about them. With races like the Urbanathlon being hosted nearly every month and coaches torturing their recruits in every grassy lot, San Francisco is deep in an alfresco fitness love affair. Maybe, I thought, I’ve been missing out by sticking to my low-lit, patchouli-scented yoga studio all these years. I decided that the best way to survey the new landscape would be to spend 10 weeks in training for my first race without ever setting foot inside a gym. I mean, how hard could it be? Fourteen minutes. That was the mortifying time of the first mile I ran with my trainer, Jenn Pattee. As the owner of Basic Training, a popular boot camp in the Marina, Pattee is used to coaching boot camp virgins like Myself, but this was not an auspicious start. Over the first three weeks of training, I slowly acclimated as we explored nooks of the city in the crisp dawn hours, moving my body in ways that I never had before: crawling like a crocodile through hidden corporate parks in the FiDi, dashing down alleys in Hayes Valley, scrambling over a retaining wall at Fort Mason. Along the way, another coach, Ernie Baton, gave me a convincing rationale for working out this way: “If you want to look good, you go to the gym, but if you want to be fit all around, you work out outdoors.” As an added benefit, these new urban workouts sync nicely with many San Franciscans’ existing attitudes about exercise: Here, we don’t talk about getting into bikini shape; we talk about getting into Pacific Crest Trail shape (even if we don’t actually intend to hike its 2,650 miles). Being attractive isn’t so much about looking like Gisele Bündchen as it is about being outdoorsy, capable, nimble, unwinded by a march up Telegraph Hill. That’s not to say that this outdoors-first mindset doesn’t have its drawbacks. There is something comforting about working out in a gym, quarantined in a room with other sweaty people doing mindless reps on expensive machinery, shielded from the brutal judgments of the outside world. Exercising outdoors, by contrast, leaves you feeling naked, exposed, vulnerable to the chance that a coworker or an ex might walk by and Instagram you at your worst. What’s more, exercising in out-of-context places like the financial district can make you feel like you look—insane. That’s why fitness junkies often stay inside buildings with safe, predetermined functions: Gyms are for exercising, just as offices are for working, bars are for drinking, and seedy motels are for sex. But early one Monday, as I’m painstakingly attempting pullups on an Embarcadero streetlight and a passing commuter yells out a window, “Five more!,” I’m reminded: This is San Francisco—we don’t do safe and predetermined. “What you need, you already have. Everything else is around you,” Pattee says, preparing to bear-crawl backward up the Filbert Street steps. Sure enough, the only equipment that I’ve bought is a good pair of cross-training shoes. I learn quickly that primal movements—crawling, climbing, gripping, jumping—are the essential building blocks. And instead of an intense 60-minute workout, training in the open means finding ways to exercise constantly throughout the day. The gurus call this “functional fitness,” and, true to form, I spend the next three weeks exercising in analog: hurdling orange construction barriers in SoMa, dipping under railings, and scampering along narrow ledges. Like their hacker-programmer brethren, trainers like Pattee are constantly manipulating our city’s infrastructure to use it in ways that weren’t intended: A streetlight becomes a pull-up bar; a bike rack is used for triceps dips and rowers; a ledge transforms into a balance beam. The point of all this is to make fitness feel innovative, simple, and accessible. Next month Pattee will open a $70,000 fitness hub in Hayes Valley that will be free and open-access. The hub was mostly crowdfunded, proving that it’s not just exercise evangelists who are into the idea of more interactive environments. “New urban fitness design should be camouflaged with the city, almost invisible,” says Douglas Burnham, founder of Envelope A+D, the architecture firm designing Basic Training’s hub. “Now I look at everything in S.F. differently: I see a bus stop and think, ‘If it were designed slightly differently, I could do pull-ups on it.’” After 70 days, during which I log 152 miles running all over San Francisco and climbing everything in my path, race day arrives on November 24. I take off with purpose, but between the Marina Green tire jumps and bear-crawling across a smelly warehouse floor in Fisherman’s Wharf, my goal of crossing the finish line fades from my mind. Now it’s just me against the obstacles, and it dawns on me that this race isn’t a self-congratulatory talent show, as marathons can seem to be—it’s an ad hoc adventure. Each obstacle requires a different skill set, and you can count on sucking at many of them. No matter how many times you visualize yourself climbing over a school bus, the first time you do it is going to be a disaster. And it’s not just about overcoming the physical obstacles—it’s also about getting over the worry of looking like an idiot in front of thousands of others. Despite the teeth-gritting Facebook profile pics and warrior-wannabe marketing, obstacle races—even Tough Mudder—really aren’t about the survival of the fittest. They’re about getting over yourself—your ego, your physical limitations, your complacent willingness to just go with the routine. I pick up the pace and sprint down the Embarcadero, burning through the rest of the course at an average speed of 7 minutes and 30 seconds per mile (about half of what I first clocked with Pattee). Shouting “On your left!” I run up and down the steps in AT&T Park stadium, swing across the monkey bars, and leap over taxi hoods. Then, as I’m failing miserably at scrambling over my most feared obstacle, the retaining wall that’s the crescendo of the race, a fellow racer whom I’ve never met stops to boost me up by firmly grabbing my glutes and hoisting me over her head—and suddenly this doesn’t feel like a race at all. It’s a celebration of our primitive past, when the only way to master our environment was by climbing, crawling, and running our way through it. USER'S GUIDE 30 WAYS TO URBANIZE YOUR WORKOUT Sixteen trainers hack San Francisco for its best unsanctioned exercises. Test your strength. Prove your grit. Push, crawl, leap, and climb a streetlight or two— just don’t call this a “routine.” 1 log Flips Somewhat similar to the tire flipping that CrossFit popularized, this incorporates the same muscle groups (hamstrings, glutes, lower back, arms, core, and shoulders). The weight and size of the log depends on what you can safely handle, but choose one that’s challenging. Stow Lake area has a good variety of logs. Assume a four-point stance like you’re playing football. Flip the log end over end using explosive hip drive to get the log up to chest height, then drive it up and over by using your shoulders and pushing through your legs. Rest for a minute and repeat. - Annah Hayes, Bootcamp Sf 2 stump dodging Anyone can go for a trail run, but to spice it up, dominate the natural environment with rogue workouts along the way: Dodge trees, catapult off logs, or find a stump and do box jumps, which require more balance on a stump than on concrete. Lands End is great for these exercises. To prevent injury, start simple, perfect the basics, and then get fancy: Use a tree for a handstand or handstand push-up. Being upside down gives you a diff erent proprioceptor awareness. It’s all a little taboo, but it gives us freedom—the freedom to get dirty. - Peter Morales, Owner, Ignite Dynamic Training 3 A wooden slackline Unlike on a treadmill, you can’t zone out on a trail. Natural obstacles and changing surfaces demand focus—your muscles are constantly readjusting to that rock or dip in the path. And when you go off-roading, the path back is never the same experience as the path out. Andy Goldsworthy’s Wood Line in the Presidio makes for a great natural balance beam. It’s a long zigzag line of horizontal trunks that you can run along, more fun than a fl at balance beam and safer than a slackline. Watch out, though: The trunks are curved and inclined, so if you don’t have good core strength and focus, you’ll fall fl at on your face. —AleX ho, personal trainer 4 Monkey Moves Tree climbing is a good makeshift exercise when you tire of running the Presidio’s trails. It involves all of your senses and all planes of movement, and, unlike with a rigid pull-up bar, people don’t tend to have negative associations with trees—in fact, trees tap into playful childhood nostalgia, making you more willing to go out of your comfort zone. Find a sturdy branch that’s easy to grip. Start with a jump to grab the branch, pull your body weight up, pull your legs up and wrap them around the branch, then jump down. It’s like a mini–circuit workout. Seek out groves of eucalyptus in Sutro Forest—they’re great because they’re strong and smooth and they smell good, but be careful not to damage them. —Jenn pattee, owner, Basic traininG 5 glute balance You can usually fi nd some sturdy, smooth logs in Golden Gate Park near the Stanyan Street entrance. Lie on your back on top of a fallen tree, with your knees bent and your feet balancing on the log. Tuck your shoulders beneath you, hands gripping the sides, and stabilize your core as you lift your hips into bridge. Engage your glutes to keep from falling off . Brace your abs and lift your right knee toward your chest. Hold for two counts, and then lower your right foot. Repeat with the other leg. That’s one rep. Do two or three sets of 5 to 10 reps. —hayes 6 rock skipping Use rocks as substitutes for cones to make your own agility circuit at Corona Heights Park. Jog from one to the next in any movement but straight forward— grapevine to one rock, side-shuffl e to another. We’re used to forward locomotion, so lateral movements strengthen the hips and are great for injury prevention. Plus, picking which rocks to use makes you recognize order in a chaotic environment, which is good mental training for adventure racing. —chris esquivel, personal trainer Take Back The Streets 7 bench hurdles There are dozens of ways to get ripped using a bench. Find two benches near each other for over-under reps. Armycrawl under one, keeping your back fl at and your abs engaged, then hurdle over the second bench by gripping the top of the bench with your hands, then squatting down and jumping over it, lifting with your hips. It combines strength with endurance and engages multiple muscle groups, so you can’t sleepwalk through it. The Long Modifi ed Bench art installation (upper right) at the Exploratorium is perfect for this one. It makes you reconsider what’s possible with a bench—plus the ground is padded, and it’s set away from pedestrian traffi c. —pattee 8 inverse push-ups Ah, the tried-andtrue push-up—which you can dress up or down for Different results. Golden Gate Park has tons of scenic bench options. An inverted-T push-up will ignite your core: Start with your feet on a bench and your hands on the ground. Do a push-up; then open your chest for a side plank with one arm reaching to the sky, incorporating the core by forcing your body to stabilize. Repeat until you fall over. —Stevan KrStic, owner, koi Fitness 9 green-light pull-ups Use stoplights as cues to speed up or slow down when you’re jogging along a long, flat street like Mission, stopping at each red light for a breather—and a set of pull-ups. The lowest bar on the light post is sturdy, round, and hand-friendly. This is also an easy exercise to work into your daily routine—while you’re waiting for the bus, or at each stoplight on your way to lunch. —pattee 10 bike rack dips A simple triceps dip on an empty bike rack instead of a bench allows you to sit deeper, firing up your triceps more intensely. There are a few different bike rack shapes in the city—look for the angled ones that are about hip height or the round ones, which you can grip at the apex. The Castro has a lot of them. Hold firmly with your knuckles facing out. You can modify your leg position, either bending your legs with your knees at 90 degrees (easier) or keeping your legs straight with your heels on the ground (harder). —MiKe gioMetti, owner, Mike’s BootcaMp 11 battery circuits The old military batteries at Baker Beach and in the Marin Headlands function as all-in-one circuit training centers. They’re usually empty, and the walls block the coastal wind and have ledges for free-form climbing. Plus, they offer steps for running up and bars for pull-ups or triceps dips, and they’re a stone’s throw from miles of running trails. —eSquivel 12 pier intervals Use the piers along the waterfront to curate a highintensity interval workout. Start at the Ferry Building for round one of Bulgarian split squats—think lunge position, but with your back leg elevated on a low ledge. Steadily lower down and rise back up again to work your glutes. Then do a set of one-armed push-ups on the guard rails and box jumps on the cement blocks that line the Embarcadero. When you’re ready, move on to the next pier by way of a grapevine through the crowds for your next set of intervals. —catherine WohlWend, BootcaMp sF 13 downhill dog Hills can juice up an outdoor yoga session by adding a cardio challenge. Use them as a makeshift prop: If your hamstrings are tight, sit facing downhill, the incline serving instead of a rolled blanket, as you do a seated forward bend. You’ll fi nd other props on your ascent, like a short wall at the Summit park on Russian Hill, where you can use the Transamerica Pyramid as a focal point instead of a candle. The city noise helps you put a good yoga lesson into practice: acceptance of things outside of your control. —laurie Sleep, HikinG YoGa 14 step dancing Dominate concrete stairs for more than just a calf-killer. Go up one set of stairs, like those on Lyon Street, in as many variations as you can think of—crossovers will work your hips, bunny hops your core; or crawl or wheelbarrow your way up for serious biceps power. —Sandra poSSing, Basic traininG 15 eight-Minute quads This move is called the Waterfall: Stand at the top of a set of stairs with your weight on your heels, take one step down, sit down, then stand up—and repeat. It sounds simple, but it’s a sneaker, working the glutes, quads, and abs—which are essential for lasting strength as opposed to short-lived explosive power. To make it tougher, add a 12-pound kettlebell (or sub it out with a nearby rock) and hold it in front of your sternum. The Filbert Street steps off er bay views and the chance of fi nding a rock if you need one. —Brandon irvin, owner, UrBan Fitness 16 crocodile crawl Don’t underestimate the number of ways that you can climb a hill. The crocodile walk works many muscles beyond the ones in your legs: Get in plank position and move your right knee laterally to touch your elbow; then do a push-up. Repeat on the other side, moving forward as you go, as if you’re stalking prey. The steeper the hill, the greater the workout. Go-getters can try Bernal Hill. —pattee 17 stair ninJas For a sadistic workout, do a different exercise on each set of Liberty Hill’s six staircases. Some people have a love-hate relationship with the inchworm, but it’s worth the burn for back and hamstring fl exibility and core strength. Do it up a short set of stairs by hinging at the waist and walking your hands out to push-up position while keeping your legs straight, then walking your feet in toward your hands. Repeat. If you’re in it for a ball-buster, bear-crawl up the next set. —greg Bianchi, owner, BiancHi Fitness 18 steep attack The trick to San Francisco’s terrifying hills is to avoid tackling an entire hill at once—break each block down with a different plan of attack. You can end up training for a half-marathon on one hill if you do it right. Use pieces of street furniture—streetlights, no-parking signs—as distance meters, and plan your sprints in manageable chunks. Tiered hills (for instance, Noe Street between 18th and 21st Streets) are perfect for this because you can sprint a block, then cross the street at a walk as a way to measure your breather interval while revving up for the next one. —Bianchi 19 slide ride Playgrounds provide unpredictable and dynamic urban workouts. Going down a slide might be fun, but climbing up one in a crab crawl is straight-up brutal. So is lying facedown and climbing using only arm strength by clutching the handrail, being sure to engage your shoulders and activate your back muscles. Once you’ve mastered the individual playground elements at a place like St. Mary’s Playground in Bernal Heights, turn the entire park into an obstacle course, army-crawling to get from station to station. —carey rocKland, personal trainer 20 spiderMan scraMble You should be able to rule all the primal movements—squatting, crawling, climbing—a challenge in our modern world, which isn’t designed for them. Playgrounds provide a solution. For climbing, scaling the spiderweb nets is actually crazy hard as an adult because you’re heavier. A good one to start with is at the new Waterfront Playground at Sue Bierman Park. Just gripping the rope ignites muscles, increasing grip strength, and pulling yourself up a wobbly net is great for your forearms— which, if you’re a desk jockey like most San Franciscans, are weak. —MoraleS 21 tarZan hang If you haven't used a playground since you were a kid, start with the monkey bar evolution at a place like Julius Kahn Playground in the Presidio. First, hang for one minute to build up grip strength. When that becomes easy, progress to hanging knee raises. Eventually, use the monkey bars as you did when you were a kid—swinging from bar to bar builds back and shoulder strength—or do jump pull-ups, or even crawl on top of the bars for an extra challenge. —Bianchi 22 swinging suspensions Don’t want to drag a TRX band through the city? You can rig a swing for an ad lib suspension workout, using your body as the weight. To do a pike, an intense core exercise, place your ankles in the swing seat and your palms on the ground in push-up position, then pull your hips up into down-dog. Moscone Park is a good choice. Using playground equipment lets adults get playful and brings them back to childhood recess, but don’t interfere with the real kids’ playtime—go before or after hours, or bring the little ones. —poSSing 23 springboard JuMps Many playgrounds (Helen Diller and Lafayette, to name a couple) have installed Crayola-colored padding on the ground, which gives adults a cushy surface for floor work like leg lifts and crunches. Use it for anything that you’d typically use a mat for— push-ups, or forearm plank, or exercises where hips or bones touch the ground. It’s also bouncy—which is great for explosive movements like burpies. —poSSing 24 tunnel torpedoes Do a military crawl through a tunnel for a full-body exercise. You don’t have to do it for long to feel its effects—it will work your shoulders, back, legs, and core. It’s a great agility exercise because most people aren’t used to moving on the ground— moving in unfamiliar ways improves overall movement skills. Find a tunnel that’s substantially longer than your body, like at Potrero Playground. Lying facedown, place your forearms on the ground and keep your body in a line. With your toes curled under, gripping the floor, use your legs and elbows alternately to draw yourself forward through the tunnel until you reach the end. —rocKland 25 seal walk For ultimate speed, it’s important that both your lower and upper body are strong. For a combo workout, start the seal walk at a beach, like China Beach, that doesn’t have too many objects in the sand. Get in upward dog position, then walk your body forward with your hands, dragging your legs limply behind you. Keep your hands in a fi st; otherwise, it can be hard on your wrists. It looks ridiculous, but it’s really hard. Then work your lower body by running sprints up a sandy hill. This is a prime training ground for powering up for short races like Divis Up: Because the ground isn’t stable, you’ll have to run twice as hard, fi ring up muscles that you don’t use on pavement, which will ultimately make it feel easy when you fi nally do run on solid concrete again. —ho 26 Mountain cliMbers There’s nothing fun about doing mountain climbers, but they’re one of the most efficient exercises to improve your running speed. It’s more challenging in the sand than on pavement because your hands and feet are constantly melting into the sand as you move. Start at Aquatic Park with your wrists under your shoulders in plank position, and keep your hips and head in line with your spine as you alternate driving your knees in—one foot should always be moving toward your chest; never let both be on the ground. Your next 12K will be way easier. —KriSti doWler, owner, VyaYr Fitness 27 beach burpies If you like a good kick in the ass, burpies at the beach are for you. It’s one of the most effi cient total body workouts you can do. Stand at one end of the beach, drop your hands to the ground, kick back to plank, hop your feet back under to crouched position, and do a lawn jump forward. Then do 10 lunges in the sand, bear-crawl a few steps, and repeat. Knock out 15 of those, then run up the sand stairs if you’re at Baker Beach. Guaranteed to get your heart rate screaming. —KrStic 28 grit hauls This isn’t your typical romantic walk along Ocean Beach. Get an empty grocery bag. Dig into the sand quickly for a warm-up (never mind that you may look like a dog digging a hole), and fill your bag with sand. Boom, you have a weight. Use it as a substitute for a medicine ball, holding it on your shoulder while maintaining a steady run. It’s good for improving quickness and building explosive strength because your muscles require more energy to accelerate and the weight of the bag builds more core strength. —Katy Jercich, personal trainer 29 huMan wheelbarrows Yes, like the thirdgrade relay race, only this time the prize is a six-pack. Grab a partner and assume the wheelbarrow position by having one person place his palms flat on the sand with both ankles securely in the other person’s grip. Then take on San Francisco’s crumbly coastal slopes, like at Fort Funston, to ensure that your calves, quads, core, and triceps will be sore the next day. —eSquivel 30 sand dashes Crissy Field is ideal for line drills because it’s long and you can use benches as natural markers. One minute going hard in the sand will have your legs and lungs straining and challenge your balance at high speed. Draw two lines in the sand about 50 to 75 yards apart, start in runner’s position, and then hit it as fast as you can. Swivel around at the second line and sprint back. After a few of those, do one running backward, but at a slower pace, to work a different set of muscles. If you fall, you have a soft, forgiving surface. —gaBrielle Miller , owner, aBFaBFit lightning Fitness: Week 1: endurance there’s no shortcut to building steam: push yourself now to handle more later. Ease in with two long jogs to get your heart rate soaring and familiarize your body with basic strength exercises (see “Do it right!” exercises). Days: 2 week 2: coordination bookend a run day with two balancing acts and new movement patterns, plus some strengthening (exercises 1–6). To keep the metabolic furnace burning, fill your typical “rest” period between sets with a plank or squat. Days: 3 week 3: power now that you have a strong foundation, kick it up with two steady runs, hitting the hills in between (exercises 13–18). Stretch your muscles for a recovery workout with coordination exercises (exercises 1–6). Days: 4 week 4: strength that’s not sweat; it’s your fat cells crying! You’ve worked up some muscle, so now put it to use with two consecutive exercises in the same muscle group (exercises 7–12). Work in some agility (exercises 19–24) and plenty of stretching. Days: 4 week 5: speed now your body is ready to hit the max. get the most out of your time by doing resistance workouts in sand at the beginning and end of the week (exercises 25–30). Sprinkle in a dash of agility and balance work, and call it a day. Days: 4 week 6: agility and r&r you’ve not only earned it; you need it! Recovery is as important as the workouts themselves, so scale back to three workouts at 50 percent intensity and double up on agility (exercises 19–24). Your new body is ready to rock a race. Days: 3 “do it right!” Jack Cooney trains pro athletes, from 49er Vernon Davis to Olympians, at his indoor applied-science training facility in North Beach, Accelerate Sports Performance. We pick his brain for how to improve four crucial exercises. the push-up Pro TiP: Spine and shoulder blades should maintain a neutral position, with a line from the back of the head to mid-back to the tailbone to the heels. “do it right!” the sprint Pro TiP: Don’t allow your foot to strike in front of your shoulders and don’t fold at your hips through the running cycle (A) Start in a staggered stance, facing forward. Your front knee is bent, loading the ball of your front foot; the hand opposing your front leg starts up by your face; and the hand opposing your back leg starts by your glute. The line from the back of your head to between your shoulder blades to your hips to your heels is unbroken. (B) Fall forward, driving through the glute and hamstring of your front leg and pushing through the ground with the ball of your foot. Catch your feet up to where your body is falling, striking your front foot directly beneath your shoulders. Swing your arms in a sagittal plane. “do it right!” the neutral grip pull-up Pro TiP: always keep a static posture, similar to a plank, while hanging from the bar. Don’t swing. (A) hang from the pull-up handles with your palms facing each other, shoulder width apart, body hanging in a straight segment. (B) initiate the movement by pulling your shoulder blades down your rib cage. Then pull your chest to the space between your hands. After reaching full flexion in your elbows and shoulders, lower your body back to the start position in a controlled manner. Boot caMps unliMited All the aforementioned trainers in one place. AbFabFit cross training for all levels in pacific heights, the marina, and golden gate park. $15;, 415-425-9267 Alex Ho positive athletic trainings in the marina, Kezar Stadium, and Soma. $80*; alexho-training .com, 415-518-4313 Basic Training playful but challenging circuit training in hayes Valley, the marina, and the presidio. $20; baSictrain, 415-519-6483 Bianchi Fitness Family-friendly fitness in Dolores park, pacific heights, and the embarcadero. $25; bianchiFitness .com, 415-218-7045 Bootcamp SF team coaching and cheering in golden gate park, Dolores park, and the embarcadero. $20; bootcampSF .com, 415-921-8537 Carey Rockland agility and strength workouts in bernal heights, hayes Valley, and oakland. $105*; careyrocKlanD .com, 415-244-2862 Chris Esquivel upbeat sportslike sessions in the marina, South beach, and downtown. $80*; chriSeSquiVel, 415-518-5949 Ignite Dynamic Training lively workouts in nob hill, the marina, and the presidio. $65*;, 650-201-4120 Katy Jercich individualized workouts in the tenderloin and civic center. $95*; 415-994-2662 Koi Fitness high-energy trainings in golden gate park, baker beach, and cole Valley. $20;, 415-317-6565 Laurie Sleep low-key outdoor yoga in the lower haight, pacific heights, and north beach. $75*; Mike’s Bootcamp Serious equipment- free sweat sessions in Dolores park. $10; miKeSbootcamp .com, 415-378-9934 Urban Fitness comprehensive strength training in the financial district, north beach, and nob hill. $19; VyAyr Fitness Free-spirited beach workouts at crissy Field. $20;, 415-412-1558

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