Classes

CLIMBING

INTRO TO CLIMBING
(Walk-in registration daily)

In this class you will  learn the basics of top-rope climbing and belaying and be on your way to becoming a self-sufficient gym climber. You'll learn how to tie in as a climber, as well as how to belay safely for your partner. With an emphasis on personal responsibility and the safety checks that we require at all our gyms, this class is highly recommended for first timers as well as a helpful refresher if it has been a while since you belayed with an ATC. The cost includes all necessary rental gear, an hour of instruction, and a day pass to the gym so you and your friends can practice your new skills for the rest of the evening. 

ANCHORS 101
(Monthly, pre-registration required) 

This clinic is perfect for those climbers thinking about climbing outside. Chris Ahlgren will teach participents how to build and evaluate redundant, equalized anchors in a standard two bolt situation. 
$55 for Members
$65 for Non-Members 

INTRO TO LEADING
(Monthly, pre-registration required)

Ready to take your climbing to the next level? Lead climbing is an exciting and challenging way to push yourself both mentally and physically. In this hands on class, you'll learn proper footwork, rope management, efficient climbing techniques. The instructor will also teach safe lead belaying techniques and all participants will have the chance to take and catch a lead fall. While this class is not required to test for a, it is a highly encouraged starting point to practicing for your lead test in our gyms. Participants of all climbing abilities may join, but we recommend that you can comfortably climb 5.10b and already have a permanent top rope belay card. 
$50 for Members 

OUTDOOR CLIMBING (Monthly, Pre-registration required) 

Dave Altman has been a staple at Ironworks for as long as anyone can remember. Strike up a conversation with him in the weight room and you'll quickly learn everything you ever wanted to know about anything. Seriously. This self described hermit has been climbing since it wasn't cool and is a legend at Indian Rock. He can bench 240 pounds while explaining how Wiles' proof of the semistable case of Taniyama-Shimura implies Fermat's Last Theorem. ....and he wants to teach you how to climb outdoors. 

Dave's Outdoor Clinic takes place at Cragmont, a climbing area in the Berkeley hills, and will cover everything from anchor building to gear placement to rope management to climbing history. These 8 hr clinics are a lot to take in, but well worth the time. You can take Rock 1 and Rock 2 seperatly, or make a weekend of it and save a little dough. To sign up for the monthly clinics, contact Dave directly at This e-mail address is being protected from spambots. You need JavaScript enabled to view it . 

Rock 1: $80 for members, $90 for non-members  

Rock 2: $80 for members, $90 for non-members 

Rock 1&2: $150 for members, $170 for non-members 

FITNESS 

FITNESS CLASS DROP-IN
(Walk-in daily)

All our fitness classes are included in the monthly membership, but anyone can drop into a class as well. With classes ranging from kick boxing to core strength to TRX, we have a variety of classes that will make exercising fun and engaging again. Check our calendar for information about daily classes. You can also find out more about our wonderful instructors here.

Abs Class- Instructor: Pat Ross

This class gives students a chance to focus, discover, and rediscover the layers of core strength from front to back to side body. The class is set up with 18 stations sequenced in way that encourages a balanced core workout. Students are always encouraged to listen to their body, and modifications are offered to accommodate all bodies. Students are also very welcome to substitute exercises as needed. Climbers have repeatedly said that 1 month of the Deep Core Class has greatly improved their climbing. 

Cardio Boxing- Instructor: Victor Damian

Our most popular class! It's a great workout which includes warm-ups, jump roping, punching, techniques, drills, mitt work, bag work, good music, push-ups, sit-ups and lots of fun. Don't worry all levels are welcome and wraps, gloves, and jump ropes are provided. Sorry batteries not included.

Total Body Conditioning- Instructor: Mary Rocha

Get ready to start your day out with this fast and intense workout. This class has cardio, plyometrics, strength and balance all rolled into a quick workout. Only 45 minutes long, but you'll get everything your body needs to get into shape. This class is great for beginner and advanced athletes as modifications for all activities are available to make things easier or more challenging depending on your fitness level.

PERSONAL TRAINING

We offer personal training if you would like to get better acquainted with the weight equipment of if you want a specific plan to reach your fitness goals. To sign up for a session with one of our qualified trainers or to find out more, you can contact them directly. Click here to meet our training staff. 

YOGA

(Walk-in daily) Click here to find out more about our instructors. 

Enjoy one of our many yoga classes in our studio located on the second floor of the building. With styles ranging from ashtanga to vinyasa, our instructors keep the classes fresh and accessible to participants of all levels and experience levels. Check out our calendar for details on daily classes. Mats and equipment are available at no charge. 

INDOOR CYCLING

(Walk-in daily) Click here to find out more about our instructors. 

We have a variety of indoor cycling classes, which provide an excellent high-energy cardio workout. We move through a variety of heart rate zones, aided by heart rate monitors (or perceived exertion measures) to build strong, powerful legs and cardiovascular "engines." Most of our classes last one hour and a few last ninety minutes to two hours long. The cycling classes are for all levels, but be sure to tell the instructor if it is your first class so they can explain the flow. 

Lactate Threshold Testing 

We offer the Lactate Threshold Testing several times during the year for those looking to find out more about their progress and potential. The maximum power or speed that an athlete can maintain at lactate threshold is the most important predictor of performance for most endurance sports.  Determining an athlete’s blood lactate profile also provides valuable insight into the training state of the athlete and is the “gold standard” for setting training zones (heart rate or power) and tracking training progress.

The Lactate Threshold Test (LTT) is performed on a bicycle (cyclists) or treadmill (runners). The total session requires 90 minutes, including a body fat analysis (optional), warm up, cool down and consultation. Subjects begin slowly and gradually raise their level of exertion to peak intensity. Blood is drawn from the ear and analyzed to track changes along with changes in heart rate. Changes are measured both objectively and subjectively using a scale of perceived exertion. Once the data is collected and the test concludes, subjects receive a printout of their results along with an interpretation and recommendations for training.

 Participents must bring their own heart rate monitors. Cyclists bring their own bikes, either road bikes or mountain bikes (knobby tires must be replaced with slicks).

Price: $125