510-560-4496
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CrossFit at SPS


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CrossFit at SPS


  • SPS has the largest CrossFit affiliate in Oakland in CrossFit Embarcadero
  • CrossFit conditioning and PERSONALIZED strength programming included in your membership
  • Group CrossFit classes are offered 5 days a week in our 9000 sqft Oakland facility

SPS has a unique approach to CrossFit. 

Most CrossFit gyms try to include both strength and conditioning work, programmed for a group, into a one hour class. While this works well for a time, often newer and advanced members get lost in the "one size fits all" programming. Instead, at SPS we have divided this class format into two separate classes: Strength where one will follow their own, personalized program, and Conditioning where a group is lead through a CrossFit conditioning workout. 

All CrossFit classes are small group, trainer led, and utilize the CrossFit methodology which typically includes a group warm-up, skill work, and an intense conditioning piece. You are also given a personalized strength program to go along with your conditioning. 

If you're curious about our program, we recommend scheduling a free movement evaluation to help you learn more about our programs and help us learn more about your goals and suggest the program that's best for you. 

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Personalized Strength Programming


Personalized Strength Programming


  • Have programs written for your level, novice through advanced
  • Do your personalized programming under the care of an experienced strength coach
  • Include only the exercises that will move you towards your goals, none that won't

Strength programming in most CrossFit gyms is really gears towards the intermediate lifter. Novice and advanced lifters often aren't give the time or programming in the group setting to get comfortable with the techniques and make consistent, safe progress. At SPS we give each of our CrossFit members a personalized strength program that focuses on their skill level and their personal goals, be they strength focused, physique focused, or something in between. 

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Powerlifting


Powerlifting


SPS houses the best Eleiko equipment, that same equipment you will find at USA Powerlifting nationals and IFP worlds. Benches, squat racks, power racks, metal plates in both pounds and kilograms, along with bar specifically designed to withstand the heavy weights you will be lifting. 

Along with the best equipment, SPS has also hosted some of the biggest lifters in the game, making sure our members and our coaches are always learning and passing that information on.

SPS powerlifting is available 5 days a week, plus access to open gym times. Whether you are following your own program, or an SPS program, you have full use of the facilities. Included in the Barbell Membership is access to SPS Weightlifting as well. 

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Olympic Lifting


Olympic Lifting


  • Eleiko Certified Facility
  • Largest and best equipped Olympic weightlifting gym in the country
  • 15 training platforms plus an Eleiko competition platform

SPS Olympic weightlifting classes are offered 4 days a week and also gives members access to all open gym hours. These classes are geared towards athletes looking to either compete in the sport of Olympic lifting, CrossFitters, or athletes competing in other sports and wanting to develop their strength and power via the Olympic lifts. 

The SPS Weightlifting Team is for individuals looking to compete on a national level in the sport. Personalized training, support, special camps, and competitions are made available to team members. 

Youth Olympic Lifting


Youth Olympic Lifting


Youth Olympic Lifting

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Biomechanics


Biomechanics


What is the key to improving performance while preventing injury? Efficient biomechanics. 

Inefficiencies in movement mechanics, such as improper joint alignments or coordination, result in impaired force production and transfer during athletic movement, limiting overall capacity for performance. Additionally, poor biomechanics an lead to imbalanced and excessive loading of muscle tissues, tendons, ligaments, and joints which over time can manifest as soft tissue injuries. Assess and improve your biomechanics with the help of SPS's resident performance and injury biomechanics consultants - Bay Area Biomechanics.

Biomechanics Consultation - $150

The starting point for a biomechanics-bases corrective exercise program, this initial meeting provides the athlete with an understanding of any inefficiencies in their biomechanics and how these inefficiencies may be impacting their health and performance. The consultation includes: 

  • Goals and needs analysis
  • Assessment of fundamental movement mechanics as well as any sport/injury specific movements identified in the goals and needs analysis
  • Core strength, stability, and muscular balance testing
  • Overview of the implications of any identified inefficiencies or imbalances as related to the athlete's goals/needs
  • Individual biomechanics improvement strategy

Biomechanics Strength Training & Corrective Exercise Package - $1000

Continue to build on your individual biomechanics improvement strategy with 10 sessions (1 hour each) under the expert supervision of a Bay Area Biomechanics performance and injury biomechanist and strength and conditioning specialist.

  • Home corrective exercise program based on identified muscular imbalances
  • Strength and conditioning program designed to retrain movement strategies and eliminate biomechanical inefficiencies
  • Goals and needs progress evaluation