Our 50-minute semi-private group sessions feel like personal training in a small group setting
Sessions are capped at 5 attendees!
Our 5-person semi-private class option is right for you if:
🌸 You want to get stronger
🌸 You want to build lean muscle
🌸 You want the community aspect of a small group while still receiving individual attention from a certified personal trainer
🌸 You want the benefits that come from strength training like increased metabolic health, improved bone density, and greater physical health
🌸 You want to improve your overall fitness and find joy in your workout program again!
Our workouts vary day-to-day, however, each week builds on the last. Progressive strength training is the only proven way to increase your metabolism, add lean muscle tissue, and prevent injuries.
For more information on how we are handling COVID and our studio safety protocols, visit our COVID page here.
semi private classes
semi private classes
🌸 If you are new to strength training with the barbell, please click here to learn more about our beginner strength series! 🌸
semi-private single session
semi private class packs & membership pricing
$65.00
5 session semi-private pack
$300 ($60/class)
auto-pay 2x/week membership
$455 for 8 classes every 4 weeks ($56.85/class)
+also includes unlimited access to open gym
auto-pay 3x/week membership
$619 for 12 classes every 4 weeks ($51.50/class)
+also includes unlimited access to open gym
*Please read the FAQ below for questions on class expiration, membership holds, roll-over credits, and auto-pay memberships
WEEKLY CLASSES
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![deadlift]()
Semi-Private Deadlift Focused
MONDAYS & TUESDAYS
🌸 Lower Body Emphasis
🌸 Learn and practice your deadlift and sumo deadlift variations with the watchful eye of a strength coach!
🌸 Accessory strength block that addresses single leg imbalances, stabilization, and core
🌸 50 minute session focused on building lean muscle and overall strength and conditioning
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![overhead press]()
semi-private bench focused
WEDNESDAYS & THURSDAYS
🌸 Upper Body Emphasis
🌸 Learn and practice a variation of press and pull main lifts under the watchful eye of a strength coach!
🌸 Accessory strength block that addresses single limb imbalances, core and stabilization
🌸 50 minute session focused on building lean muscle and overall strength and conditioning
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![squatting]()
semi-private squat focused
THURSDAYS & FRIDAYS
🌸 Lower Body Emphasis
🌸 Learn and practice a variation of the squat under the watchful eye of a strength coach!
🌸 Accessory strength block that addresses single limb imbalances, core work and stabilization
🌸 50 minute session focused on building lean muscle and overall strength and conditioning
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![lunge]()
semi-private make-up/FULL BODY day
SATURDAYS & SUNDAYS
🌸 Did you miss a session earlier in the week? Make-up sessions can focus on ANY lift of your choice!
🌸 Accessory block is full body focused to address single limb imbalances, core work and includes a longer aerobic cardio conditioning piece
🌸 50 minute session focused on building lean muscle and overall strength and conditioning
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![squat]()
Modified/Beginner Semi-Private
TUESDAYS & THURSDAYS AT 4PM
🌸This class is for new lifters and those working through injuries, pain or chronic conditions who want extra form help in a slower-paced session
🌸 Modifications are encouraged and your coach will help you select specific variations of each strength movement so you can feel confident and supported throughout the session
🌸 50 minute session focused on building lean muscle and overall strength and conditioning
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![forward fold]()
Mobility/Stretch
EVERY THIRD FRIDAY OF THE MONTH
🌸 Coach-led mobility and stretching to complement workouts of the week!
🌸 45 minute session
Frequently asked questions
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Our semi-private group classes open for reservations on Sundays at 11AM! So this Sunday, you'll be able to sign up for ALL of next week's sessions! You will not be able to see any classes on the calendar until they are open for reservation. Once classes drop, you can sign up at any time! (Even right before the start of the class) To get an idea of our weekly schedule, look at the current week’s classes.
Pleae note our peak hours (7AM/510PM Mon/Wed) go quick - but if you’re flexible on timing usually there’s plenty of room left!
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Yes! If you are going to be traveling, you have two options:
1) You may use up extra sessions the week before and/or after you travel, so if you typically come 2x a week - you can come three times per week leading up to your trip.
2) We can place your membership on hold! Holds can be made for any duration longer than 2 days. A membership hold changes your renewal date, giving you extra time to use your sessions.
Please note we do NOT do retroactive holds and cannot make any exceptions to this policy so you must let us know to hold your sessions before you plan to be out of town! Your sessions will otherwise expire after 4 weeks and we can not reinstate them after they expire.
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Our single session and 5-packs are valid for 90 days from date or purchase. We offer a one-time extension if you need one!
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All sessions follow a similar format and are broken down into 4 parts:
Part 1 - Dynamic warm up: The first few minutes of each class is an active warm up designed to mobilize your joints and prepare your body for the workout of the day
Part 2 - Main Strength Block: This is where you will work on a main barbell lift - either the bench press, back squat, or deadlift variation. We’ll make sure you’re performing movements with proper form so you can stay safe while you get stronger!
Part 3 - Accessory Block: This section of class will be a circuit of 2-4 movements that focus on single limb, core, and stabilization movements. We use kettlebells, dumbbells, cable machines, bands, and medballs!
Part 4 - Conditioning Block: This section of class takes about 10 minutes and involves body weight movements and oftentimes one of our cardio machines like the bike or rower! You will get sweaty and leave feeling accomplished for the day!
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Iron and Mettle does not have any mirrors, scales, or body measurement tools on our gym floor. We do not take before/after photos of our clients.
Iron + Mettle is built on the belief that health is so much more than just a number on the scale. Exercise and nutrition can be things we do - not because we hate our bodies - but because we appreciate our bodies and taking care of them makes us feel good.
The fitness industry profits on fear-based selling: don’t eat that, don’t do that, you aren’t enough - and we are here to encourage women to start demanding more from their gyms and from their coaches.
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We love teaching people how to lift!!
If you’re hoping to hop into one of our semi-private group classes and have never trained with a barbell - we require you to start with our 3-session personal training package to help get you more comfortable and acquainted with the barbell bench press, deadlift, and squat! We offer these 3 sessions at a discounted rate of $100/session and it’s how most clients get started with us. If you do not want to start with 1:1 sessions, feel free to join a beginner’s semi-private class on Tuesdays or Thursdays at 4PM!
Many of our members did not have any strength training experience before joining. Our Athletic Progression Model allows us to modify and adapt any workout to meet the needs of the individual. Your coach is well-equipped to handle all levels and abilities.
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If you have prior experience with the barbell bench press, deadlift and back squat - please email us at info@ironandmettlefitness.com
For the safety and comfort of our members - we require that all new clients without formal barbell training experience start with our 3 intro sessions. If cost is a limiting factor, please email us at info@ironandmettlefitness.com so we can pair you with other new clients at a shared cost!
We also have beginner’s sessions on our schedule on Tuesdays at 4PM and Thursdays at 3:30 and 4:30PM that are open to anyone brand new to our studio - you do not need any prior strength training experience to join these sessions. While we still recommend doing the new client intro sessions, as this is the quickest way to join regular classes, the beginner’s classes are a great way to check out the vibe of the studio and decide if strength training is something you want to pursue!
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If you cannot attend a session, please cancel your reservation 12 hours prior to class start time. There are no exceptions to this policy.
CANCEL PRIOR to 12-hour deadline = You will receive your class credit back.
CANCEL AFTER the 12-hour deadline = Class credit will be forfeited.
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All auto-pay memberships renew every 4 weeks from the date of purchase. If you do not use all of your sessions within the 4 week time period, up to 3 sessions will roll over to your next renewal.
Please note: You can place a hold on your membership at any time - which gives you extra time to use your sessions in the event of travel or illness. Holds can be made proactively, not retroactively. If you do not inform us you need a hold, we cannot go back and add it after the membership renewal. Holds are offered for any duration longer than 2 days for any reason. During the hold period, you will not be able to book sessions and your sessions will not expire.
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Memberships must be cancelled via email info@ironandmettlefitness.com
You can cancel your auto-pay membership at any time as long as you notify us at least 2 days before your next bill renewal date. You can find this date on your Bookee account. All subscriptions (2x or 3x per week) are auto-renew and auto-pay until cancelled. We do not offer refunds on memberships once they are renewed, so please cancel before the cut-off window.
Still not sure if Iron and Mettle is right for you? Book a free 15-minute virtual consultation below!
More about Who We Are
Iron and Mettle is a feminist & queer-friendly studio located in the Noe Valley neighborhood of San Francisco. We offer personal training and semi-private group classes. Our mission is to help our clients prioritize their strength, develop the lasting results they desire, and love the way they move. We use a proven strength and conditioning program that incorporates both strength training and aerobic conditioning in a fun and sustainable way - without a focus on diet culture or shame.