Fortenberry-Colton Physical Fitness Center Bldg. 5900 Skychief St, Fort Rucker, AL 36362 334-255-3794 Group Fitness Schedule FORTENBERRY-COLTON PFC January 2015 Class Descriptions and rates are found on back side of schedule. # New Class/Change in Schedule —Schedule is subject to change— MONDAY TUESDAY WEDNESDAY 0830-0930 Spinning Aimee 0600-0700 Spinning Lisa 0830-0945 Spin & Core Aimee 0945-1045 Strong Bodies Aimee 0830-0930 Interval Step Shauna 1000-1100 Interval Step Shauna 1130-1230 Power Vinyasa Yoga # Anne 1130-1200 Tabata 1210-1230 Ab Lab Rachel (Gym) 1130– 1200 F.A.S.T. Megan *FR PFC 1700-1730 Tabata 1740-1800 Ab Lab Rachel (Gym) 1100-1200 Kickboxing Shauna 1715-1815 Strong Bodies Jill 1245-1345 Power Vinyasa Yoga Anne # 1830-1930 Spinning Lisa 1715-1815 Spinning Jill 1715-1815 ABsoGLUTELY Kris (Gym) # 1130-1245 Spin, Pump & Shape Shaun THURSDAY Namya Yōd’dhā Yoga James 0945-1045 Strong Bodies Aimee # 0900-1000 Ultimate Conditioning Megan *FR PFC 1130-1230 Strong Bodies Rachel 1715-1815 Strong Bodies Jill (Gym) 1600-1700 Kickboxing Shauna 1715-1815 Spinning Lisa 1715-1815 Power Vinyasa Yoga Anne # 1715-1815 XTrain Jill *Gym 1115-1215 Spinning Rachel Fitness Programs Coordinator (334) 255-3794 January 3,10,17,24,31 1000 Rock Wall Climbing Workshop 3 January 0930-1045 Spin & Core Aimee 10 January 0930—1030 XTrain Jill 1220-1250 Tabata 1300-1320 Ab Lab Rachel (Gym) 17 January 0930-1030 Strong Bodies Kris 24 January 0930-1030 Spinning Lisa 31 January 0930-1030 Kickboxing Shauna # 1830-1930 Contemporary Dance Heather # Fortenberry-Colton PFC will be CLOSED Monday, 19 January in observance of Martin Luther King, Jr. Day SATURDAY 0830-0930 Spinning Aimee 0610-0710 0830-0930 TNT Lynn FRIDAY Losing steam with UPCOMING EVENTS 2015 12 January Resolution Execution 1000-1400 & 1600-2000 @ FBC Get 2015 off to a strong start with two 4-hour blocks of 30-minute fitness sessions 20 January —27 February WINTER BOOT CAMP Find registration forms at gym front desks & MWR Central 20 January Fitness Challenge 1730-1930 @ FBC Two hours of cardio-strength fitness, co-taught by fitness staff. 2X the workout, double the fun! New Year’s Resolutions? Let our BOOT CAMP professionals get you back on track! OR Pick up a Personal Training packet at the front desk today! *FR PFC Building 4605 on Andrews Avenue 334-255-2296 PFC Hours M-F 0500-2100 Sat 0800-1800 Sun 1000-1800 Our Mission Statement The Fortenberry-Colton Physical Fitness Facility is dedicated to serving the needs of our patrons by providing professional instruction, a safe, effective, well balanced and fun workout. We strive to offer a variety of classes that focus on cardiovascular conditioning, strength, flexibility training, and a body/mind awareness. We believe in promoting the general health of the individual on a personal level with all the components to make your workout an effective and enjoyable experience. Class Descriptions Ab Lab- Define your waistline and increase your core stability with this effective 20 minute abdominal and back workout. ABsoGLUTELY- A great class to tighten & tone those most needed areas. This class will specifically target the back side and encourage the strength of your overall core. Contemporary Dance- The class will rotate each week between different styles of dance including hip hop, Zumba, contemporary, and basic dance skills. All levels are welcome but the class will focus on beginner to intermediate levels. Each class will include work with flexibility, a select skill, and a routine to learn. F.A.S.T- (Functional Athletic Strength Training) A training program that builds strength and conditioning through extremely varied and challenging workouts. Each day, the workout will test a different part of your functional strength or conditioning, not specializing in one particular thing but rather with the goal of building a body that’s capable of practically anything and everything. Great Level 1 trainer. Interval Step– Torch fat and tone muscle with this interval class that combines step aerobics with strength training and high intensity drills. Kickboxing– Develop cardiovascular endurance, speed, and agility while building lean muscle mass as you learn proper punch, kick, and blocking techniques. Kickboxing provides a fun, challenging, and dynamic workout! Focus on core strength as well as overall upper and lower body toning in every class. Burn fat, lean out, and have an awesome time doing it. Rockwall Workshop- Basic climbing skills workshop: no charge, no experience or equipment necessary, no signup required. Bring a friend, significant other, or come on your own for small group oriented instruction that will cover climbing safety guidelines, equipment usage, belay techniques, and other topics as relevant to the skill and interest of individual groups. Spinning- Begin to make your fitness goals a reality, with no complicated moves to learn, a motivating group environment, excellent instructors, and music that begs your legs to pedal. You’ll get a heart pounding yet low impact workout while maintaining the ability to go at your own pace. Training sessions will be either Interval, Endurance, Strength or Race Day rides. Water bottle is required in class! Appropriate for all fitness levels. **If this is your first time, please come at least 15 minutes early for proper bike set up.*** Spin & Core- Regular Spinning class with an extra abdominal/core work at the end of class. Spin, Pump & Shape- Combines Spinning with strength training for an all-over workout. Strong Bodies- Work every muscle in every angle. This total body workout is designed to improve muscular strength and endurance utilizing free weights, tubing, BodyBars, and Resist-a-Balls. Appropriate for all fitness levels. Please come in 5-10 minutes early to set up. Tabata...This HIIT (High Intensity Interval Training) is designed to push you to your limits. You will complete endurance exercises at MAX effort for 20 seconds work and 10 seconds rest in 4-4 minute intervals. This class will build aerobic and anaerobic endurance and ignite your caloric burn. Not suitable for unconditioned individuals. Please come in 5-10 minutes early to set up.*** TNT: Tight ‘n Tone your entire body with a mix of free weights, resistance bands, stability balls and cardio intervals. Lynn’s signature class adds strength and stability to all major muscle groups, alternating between intervals of athletic cardio segments and strength training segments to increase speed, power, agility, and balance. Ultimate Conditioning-Combines weightlifting, cardio and functional lifting. The domains of this class include cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination and accuracy. Make time fly with this intense workout while having fun and watching the pounds melt away. XTrain: Fun, high intensity workout! Compete against the clock, yourself , or with other participants as a team, working cardio, strength and agility for a full-body training session. Yoga- A complete body work out; not only will you strengthen your body, but your mind as well. Our yoga practice stems from traditional Hatha Yoga integrating, mind and body, breath and awareness through body postures, movements, and asanas. Increase strength, flexibility, and muscle tone. Try it because you are curious, stick with it because you are enlightened. Like us on Facebook for all schedule changes and events at our facilities! This schedule, registration forms and other recreation information is available at: http://www.ftruckermwr.com/recreation/physical-fitness-facilities/ Class Fees $3.50 per class $15 for 2 weeks (unlimited classes) $30 per month (unlimited classes) Children are not permitted to attend fitness classes as a participant or spectator under the age of 13. We apologize for the inconvenience. Hourly childcare is available through the CDC. Class Sign In Policy Patrons may sign up for any class on the day of that class after 5:30 am , by calling in a reservation or by coming into the Fortenberry-Colton PFC. You must check in at the front desk at least 10 min prior to your class or you will forfeit your reservation. CALL 334.255.3794
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