About Boot Camp
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Three Boot Camp sessions are offered Monday through Friday, starting at 6am, 7am, and 8:15am. We offer 15 classes to choose from with convenient before-work sessions. Classes offered at Arrillaga Family Gymnasium at Burgess Park.
The Boot Camp philosophy has evolved beyond military-type drills and teamwork. The point is still to get a great workout with lots of intensity, but your coach will modify the workouts as needed for your fitness level, skill, and needs — individual attention even in a group program. Our coaches educate, motivate, and create a team environment that brings success to every participant. We welcome all fitness levels and promise you’ll have a blast while getting in great shape!
Keep up to date on what we’re doing and make sure to head to our MSS: Boot Camp page on Facebook for daily posts about diets, fitness, health and weekend workouts to try at home!
What’s it like during class?
Our coaches will help you be the best you can be in and out of class. Every movement is important both during the sessions and outside the sessions, so you will take away valuable tips that can help you feel better all day. You will achieve better posture, flexibility, balance, and movement awareness that improves overall athletic performance and helps prevent injuries.
During each class, you will work with others who are on the same path — each of you striving to improve — mentally and physically. You will create new friendships and have fun achieving your health and fitness goals. Monday and Thursday are identical to focus on moving better and repetition is the Mother of Skill.
Classes are offered in the Arrillaga Family Gymnasium (6am, 7am, and 8:15am Monday – Friday), across the park from the Burgess Pool. Please provide your own shoes for class, wear comfortable athletic clothing and bring a water bottle and towel.
Schedule & Pricing for Boot Camp
Boot Camp Weekly Workout Schedule
MSS Boot Camp will be closed Monday, May 29, 2017 in observance of Memorial Day.
|Monday||6:00, 7:00, 8:15am||Total Body Conditioning Circuit (Foundational movement circuit)|
|Tuesday||6:00, 7:00, 8:15am||Hurricane Sprint Training|
|Wednesday||6:00, 7:00, 8:15am||TABATA – (HIIT)|
|Thursday||6:00, 7:00, 8:15am||Total Body Conditioning Circuit|
|Friday||6:00, 7:00, 8:15am||Challenge Day (self-paced workout)|
Menlo Swim & Sport Boot Camp introduces an all-in-one fitness package, with all-access capabilities for our most popular programs including Boot Camp, and All Terrain Runners, as well as access to Menlo Swim and Sport aquatics programs.
Level 5: All Access Membership
Unlimited Adult Boot Camp, Run Camp, Bike Camp, Bike/Run and Trail Runners, plus Lap Swim, Open Swim, Aqua Fit Water Fitness, Masters Swimming and Polo, and Team Sheeper Triathlon Team.
$1,998 per year – Register today!
Give us a try!
If you want to see what we’re all about and why we are unique compared to other local fitness programs, please come to a week of classes and check it out. Meet our instructors in action and try five consecutive days of Boot Camp for only $25. Applies to Boot Camp, Lap Swimming, Open Swim, and Aqua Fit Water Fitness. Register with this special in our Service Center, (650) 330-2232.
Register online with a credit card or in person in the Service Center Office at Burgess Pool; we cannot accept cash at the class. The Service Center is open Mon through Friday 9am to 7pm, Saturday 9am to 2pm and Sunday 9am to 12pm. Please arrive 15 minutes early if you need help with registration.Your first month fee is prorated, then automatic charges occur at the beginning of each month.
Annual Administration Fee
Masters, AquaFit, Water Polo, Tattersols and Bike Club memberships require an annual $30 administration fee; All-Access Silver and Gold Pass memberships (which includes Triathlon Team and Boot Camp) require an annual $60 administration fee. Monthly members are billed on the first day of the month and quarterly members are billed on the first day of the calendar quarter.
Student, Senior and Family Discounts
Student and Senior discounts are available for all memberships. Family discounts are available for family members participating in the same program. For these discounts, please contact the Service Center.
If you would like to cancel your monthly or quarterly Fitness membership completely, please fill out the online Cancellation Form. Cancellation requests may also be taken in person through the Service Center, (650) 330-2232. Cancellation requests must be submitted by the 15th of current month to terminate recurring payment/membership for the following month.
Meet the Pros
MSS Boot Camp welcomes a diverse team of nationally-certified fitness and wellness coaches to its staff. With a special interest in promoting healthy living for individuals over a lifetime, they have experience with all levels of fitness, from high-intensity results-driven training, to athletes coming back to training after long absence or injury.
Kevin Defro: Head of Fitness, MSS Boot Camp
CERTIFICATIONS: NASM-CPT, C.H.E.K. Practitioner Level 1 & HLC 2, IKFF Kettlebell Coach, FDN, CMTA, TRX Senior Course Instructor, Training for Warriors, Levels 1 & 2, DVRT Master Trainer, TriggerPoint Performance Master Trainer, USAW1, Precision Nutrition 1
Kevin is a California native with an immense passion for life, holistic health, fitness, nutrition and music. He has spent over 10 years as a professional in the fitness and nutrition industry. His passion for fitness developed as a youth playing soccer, baseball, tennis, swimming, and running Cross Country. He began weight training at the age of 15 and was introduced to the world of organic food and nutrition in his college years. With a Bachelor’s Degree in Psychology from UC Berkeley, Kevin integrates his interest in helping people into all of his pursuits.
His roots are in corrective exercise, but Kevin has an extensive skill set which includes the use of Russian kettlebells, ultimate sandbags, joint mobility exercises, TRX Suspension Training, TRX RIP Training, Olympic lifting, battle ropes and bodyweight training. He is currently working with private clients on the Peninsula, teaching TRX Suspension Training and an exclusive training camp at Equinox Palo Alto, and coaching bootcamps in Menlo Park. He is also a fitness educator and represents several companies as a Master Trainer and educator. He is a Senior Course Instructor for the company TRX and most recently, a Master Trainer for DVRT(Dynamic Variable Resistance Training), and a Master Trainer for TriggerPoint Performance. His most recent accomplishments include becoming a Training for Warriors coach under the tutelage of Martin Rooney and becoming a Precision Nutrition coach.
“What fulfills me most about what I do is the ability to share my experience and knowledge with others as they take steps toward improving their overall performance, movement, and vitality and helping people to reach their specific fitness and nutrition goals safely and effectively. Ultimately, what I do and what I am is a lifestyle and my intention is to cultivate the fitness lifestyle in others and give people tools to look, feel and perform better.”
Semisi is passionate about fitness and nutrition, and feels that they should be implemented as a lifestyle as opposed to it being a chore. He has been involved in athletics and fitness since he was a pre-teen, growing up in Aotearoa (New Zealand), participating in sports like Rugby, Aussie Rules, Cricket, Grass Hockey and Track & Field.
Semisi is native to the South Pacific Islands of Tonga, but grew up in Auckland, New Zealand and moved to California in 1995. In 2001 Semisi earned NASM, ACE & Apex nutrition certifications and worked as a Trainer Fit Pro for 24 hour Fitness in Scottsdale & Phoenix, Arizona. He returned to Menlo Park in 2008, and joined Menlo Swim and Sport as a Menlo Swim School Instructor, Camp Menlo Lead Counselor and Fitness Coach for MSS Boot Camp, which he truly enjoys – from helping, teaching, and coaching community members, to practicing what he preaches by taking the Wednesday morning 6am “Tabata” class. Semisi is also very proud of his Sunday Trail Runners group and welcomes any running levels – “the most challenging part is showing up!”
Semisi’s personality, passion, focus, professionalism and high octane energy will get you motivated, inspired, dancing, laughing, sweating & hungry for another tough, but fun filled class.
Specialties include: Performance Enhancement Specialist, Strength & Conditioning, Stretch & Flexibility Coach, TRX-Suspension trainer & DVRT Sandbag training.
Nature savant, rascal, warrior poet, singer, trail yogi, beast master, cookie addict, boot camp coach, English professor, student of wellness, bibliophile, devoted mom of three and lucky wife of Adam.
My mission is to listen. I want to hear your goals and meet your needs on every level. My job is to ask more of you than you are willing to ask of yourself. Let me work beside you on the path to strength, balance and wellness. Kristen has an extensive background in education and training. Her list of qualifications includes; B.A. in Humanities, University of Oregon; M.F.A. in Creative Writing, San Jose State University. TRX STC & GTC Qualified, TRX TEAM Certified; Training for Warriors, Levels 1 & 2; DVRT, Levels 1 & 2; Spartan SGX Coach; USA Weightlifting 1, Sports Performance; Wilderness First Aid; CPR/AED. While being an instructor for Boot Camp, she’s also an Assistant Coach for our All Terrain Runners (ATR) & Junior ATR.
Growing up on a lake in upstate NY, Jenna developed a love for the active lifestyle of water sports and outdoor recreation at a young age. Wakeboarding, tree climbing and swimming topped the list. The admiration continued as she swam competitively through youth and onto the intercollegiate level.
After obtaining a Bachelor’s degree in Therapeutic Recreation, she continued on to obtain professional credentialing in the field by becoming a Certified Recreation Therapist through NCTRC. While working at the Adaptive Sports Center in Crested Butte, CO she developed a strong background in leading adaptive sports, outdoor recreation, teambuilding initiatives, backcountry expeditions and adventure wilderness therapy. She is a NASM Certified Personal Trainer, and also holds several certifications in the areas of coaching and aquatics. In her free time she can be found swimming laps, mountain biking and cooking.
Frequently Asked Questions
Expanded programming for MSS Boot Camp
Q: What are the new membership fees, and what do they include?
A: Membership fees are $175 per month for Boot Camp membership and $499 per quarter.
The Level 5: All-Access membership includes 34 land-based fitness classes each week, as well as access to Menlo Swim and Sport aquatics offerings, specifically Lap Swim, Open Swim, AquaFit Water Fitness, Masters Swimming and Masters Water Polo, and Team Sheeper Triathlon Team. Both Masters Swimming and Water Polo, as well as Team Sheeper Triathlon Team, require additional team fees.
What to bring and wear
Q: Do I need special shoes for Boot Camp?
A: We recommend participants wear athletic shoes with socks for comfort. Due to insurance and liability issues all Boot Camp members must wear close-toed athletic shoes at all times in Arrillaga Gym.
Q: What clothing should I wear?
A: You should wear comfortable athletic clothing that you can move in and sweat in. Please do NOT wear any cologne or perfume to class. A change of clothing or warm covering for going outside when you’re sweaty is smart. There is limited changing space in the locker rooms, and bring a lock if you wish to use a locker.
Q: What else do I need to bring?
A: Bring water and a towel to all classes. Boot Camp provides all the equipment for each workout.
Q: What kind of equipment does Boot Camp provide?
A: We provide some of the most innovative and functional fitness equipment on the market today. You will play with medicine balls, Swiss balls, TRX suspension gear, weights, sandbags, battle ropes, jump ropes, foam rollers, BOSU balls, resistance bands, and more.
Adult Boot Camp class format
Q: Is Boot Camp all push-ups and sit-ups?
A: We do our share of push-ups and sit-ups, but include functional movement patterns that are done in physical therapy, personal training, and by professional athletes. The program focuses on the Primal Movement Patterns as developed by Paul Chek (international health and fitness guru) and the Foundational Movements of other fitness experts: planking, pushing, pulling, hinging, rotating, squatting and lunging.
Q: What is a typical Boot Camp class like?
A: In one word… FUN! However, since some of the workouts are intentionally different to prevent boredom and to give you maximum results in minimum time, it’s difficult to describe a “typical day.” You can expect some light running, jogging, sprinting, resistance training, core training, postural exercises, mobility exercises, resistance training, body weight training, and partner training. On challenge days, you will test your fitness and have a fun time while burning a ton of fat. It’s always an adventure!
Q: What else can you tell me about what to expect?
A: The Boot Camp class format may include a circuit of approximately 6-7 stations, with 3-4 people per station at a time. Other class formats vary. The class includes a short warm-up and cool-down, and please come early to get in your own extra warm-up.
Is the MSS Boot Camp program right for me?
Q: What if I’m new to exercise or not physically fit?
A: MSS Boot Camp programs are for men and women ages 16+ at various fitness levels and with various fitness goals. Some people want to lose weight, some want to learn how to move and train better, maximize performance, and minimize the risk of injury in both recreational and sport-specific activities. Some want it all! We do our best to accommodate your needs and give you a combination of what you want and what you need to live life fully physically, and with increased vitality! If and when we feel like you would be better accommodated by a personal trainer, we will humbly make that suggestion to you. Group fitness classes are not for everyone-especially if you have chronic, acute pain or physical limitations that cannot be properly addressed in a group setting.
Q: What types of people take MSS Boot Camp classes?
A: People just like you. Moms, dads, Weekend Warriors, athletes and those new to exercise.
Q: How is this different than going to a local gym?
A: MSS Boot Camp is a fitness program designed to get you in the best shape of your life in a fun and motivating atmosphere. Unlike a traditional health club you won’t encounter intimidation, overcrowding, and broken equipment.
Q: What if I’m too busy and don’t have time to come?
A: We find that “I don’t have time” really means “I’d like to procrastinate a little longer.” The truth of the matter is that you can make time if you really want to change the way you look and feel. Ask yourself this: Am I finally ready?
MSS Boot Camp results you can look forward to
Q: What can I expect to achieve?
A: While we are not specifically a weight loss program,you can expect to lose weight and lose body fat while becoming more fit and toned. You will also improve your posture, flexibility, mobility, endurance, balance and strength, and reduce the likelihood of future injuries. Most importantly, you can expect to see results and have fun!
Q: How soon will I see results?
A: Physical improvement can begin in as little as a couple of days. “Visual improvement” can take from two to four weeks or longer depending on your effort level, attendance, and diet. There is a saying and simple truth: “You cannot out train a bad diet.” Please ask Coach Kevin if you need additional diet or nutrition support.
Q: Will I be sore from MSS Boot Camp workouts?
A: Most people feel some soreness for the first 2-3 days. After that, soreness is very little to moderate. It’s part of the process that lets you know you are improving! After the first two weeks your body will adjust and you’ll find that you’re no longer sore.
Q: What if I can’t attend all the days offered?
A: We have designed the Boot Camp program to offer various themes/program design Monday–Friday. Many participants achieve significant results attending 2-3 classes a week. Do the best you can to come as often as you can. Consistency yields the best results.
Registration and attendance
Q: How do I sign up?
A: You can register immediately online by clicking on the membership level that is right for you. Click the Register Now button the left to get started!
Q: What’s the minimum age to join?
A: We welcome boot campers 16 years of age and older. A child is welcome to accompany boot campers to class as long as they have the attention span to stay in one place on the bleachers during the session.
Q: Can I just drop in to take a class?
A: No. We are not designed to be a drop-in program. We are a community! The fact of the matter is that you need and want to exercise consistently, right? We’ve found that when you make a financial commitment you also make a time commitment and build a new lifestyle and new habits. The best motivator is knowing that you’re going to have a ton of fun once you get to class, make new friends, and build relationships that oftentimes extend outside of Arrillaga Gym.
Q: What if I want to try it before committing?
A: Great! Sign up for our 5 Consecutive Days for $25 package and see if what we offer in terms of activity, guidance, and support make you feel comfortable enough to commit monthly, quarterly, or annually.
Q: Does MSS Boot Camp ever end?
A: Boot Camp offers ongoing fitness classes, for a complete healthy lifestyle! You’re welcome to join for a little as one month or stay on board for the long haul.
Q: What if I have other questions?
A: Please call us at 650-330-2232 (our Service Center number) or send a message to firstname.lastname@example.org. We’re more than happy to answer any questions that you may have!
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