1. health and fitness

fitNEWS
Silver Lake
AQUATICS
Come join our Wahoo’s
swim program!
The Wahoo’s is a fun learning experience that provides children with the foundation they will
need to become strong swimmers. The Wahoo’s are led by the Lindsey Olson, Brad Davis,
and Erin Edmondson. Their goal is to equip your children with the necessary skills to help
them become the best they can be in and out of the water.
Being a good swimmer and in turn being safe in the water is ultimately about great
technique. In the Wahoo’s program we break down each of the four competitive strokes
and do drills that target a specific skill to help swimmers feel the water and be as efficient
as possible. As we reconstruct each stroke, our swimmers gain a better understanding
of leverage and their buoyancy in the water which assists them in making each stroke as
efficient and effortless as possible. We try to simplify the process so that kids can concentrate
on what is asked while also exercising their lungs and heart. The ability for our swimmers
to concentrate on a task and demonstrate it consistently over and extended distance is a
learned skill and the discipline required to master it helps our swimmers in numerous ways in
and out of the pool. This is a process that we have refined with years of practice and research.
New to our program is Lindsey Olson, she comes from an extensive swimming background.
She qualified for the U.S. Olympic Trials in 2008 and went on to swim at the University of
South Carolina. She also has a Master’s degree in Sport and Exercise Psychology. Under these
three coaches your children will develop strength, stamina, coordination and character traits
such as, hard work, self-discipline, goal setting, and confidence.
The Wahoo’s will be having their first swim meet of the year on February 6th and February
13th. This will be a great time for the children to showcase their skills and have fun competing
against their teammates.
Silver Lake Wahoos
Our non- competitive swim team has
several different practice options! The goal
of this program is to provide swimmers of
all abilities the exposure to proper stroke
technique through drill work and games.
Our weeknight program features 45
minutes of pool time and fifteen minutes
of dry land activity that will focus on core
strengthening. Days: Mon./Wed./Fri. or Tues./Thurs./Fri., 4:00 – 5:00 p.m., 4:45 – 5:45 p.m.,
5:30 – 6:30 p.m., 6:15 – 7:15 p.m.
Fee: $90 Member/$110 Non-member
Day: Saturdays, 9:00 a.m., 9:45 a.m.,
10:30 a.m., 11:15 a.m. & 12:00 p.m. Fee: $42 Member/$61 Non-member
$55 Members w/o Family Mem.
Please contact the aquatic department
with any questions regarding this program
[email protected]
High School Swimming OffSeason Condition program
Designed for high school swimmers (13 &
over) who want to stay prepared during the
off season by focusing on stroke technique
while also improving their physical and
mental conditioning. Participants may join
at any time.
Days: Mon./Wed./Fri., 3:00 – 4:00 p.m.
Tues./Thurs., 3:15 – 4:15 p.m.
Fee: $40 Member per month 2x week/ $60 3x week
$50 & $75 Non-member
Inspiring healthier lives since 1981.
February 2015
Swim lessons
A new session of Swim Lessons will begin
on Saturday, February 7th, and weekday
Swim Lessons will begin on February 9th! Registration forms are available at the front
desk and in the aquatics departments. Contact us at slcswim@columbiaathletic.
com with any questions.
OPERATIONS
Join us this winter in the Silver
Lake Café for all your favorite
drinks, daily specials, treats
and more!
The Silver Lake Café is proud to use local
companies as suppliers, serving Urban
City espresso, treats from Pink’s Bakery,
Frutti bars and more. And don’t forget
to take advantage of our daily specials! It
isn’t Tuesday without two for $5 chicken
tacos, and Wednesday isn’t complete
without $5 Ivar’s Clam Chowder. Come
back and check out all our daily specials
and see what’s cooking!
Café Fall Hours:
Mon. – Thurs. 9:00 a.m. – 2:00 p.m. and
4:00 – 7:00 p.m., Fri. – Sat., 9:00 a.m. – 2:00 p.m.,
Sun. Closed
Fitnews Table of Contents
Aquatics......................... Pages 1 Operations..................... Pages 1 – 2
Programs........................ Pages 2 – 3
Fitness............................ Page 4 – 5
Youth Fitness................. Page 6
Tennis............................. Page 6
Group Ex........................ Page 7 Schedules....................... Pages 8 – 20
SILVER LAKE STAFF
OPERATIONS continued
GENERAL MANAGER
Mark Peterson ext. 2248
February Complimentary Youth
Classes
[email protected]
OPERATIONS DIRECTOR
Cody Glad ext. 2241
Please reserve your child’s spot for the following
classes! If there are no sign-ups for a program 24
hours in advance, the program will be canceled. If
you need your child dropped off or picked up in
Kid’s Club, please make a Kid’s Club reservation for
your child and communicate with staff for pick-up
and drop-off. Thank you.
[email protected]
MEMBERSHIP DIRECTOR
Dan Engle ext. 2232
[email protected]
PROGRAMS DIRECTOR
Bari Dockens ext .2226
[email protected]
FITNESS DIRECTOR
Bobby Sorensen ext. 2243
[email protected]
FITNESS COORDINATOR
Lindsay Leornard ext. 3007
[email protected]
GROUP EXERCISE
DIRECTOR
Dot Chase ext. 3003
[email protected]
AQUATICS DIRECTOR
Drew Whorley ext. 2228
[email protected]
TENNIS DIRECTOR
Mark Bergman ext. 2242
[email protected]
FACILITIES MANAGER
Elvis Wheeler
[email protected]
CLUB HOURS*
Monday – Friday
5:00 a.m. – 10:30 p.m.
Saturday
7:00 a.m. – 10:30 p.m.
Sunday
7:00 a.m. – 8:30 p.m.
*The pool closes 30 minutes
before the club closing time.
505 128th Street SE
Everett, WA 98208
Phone 425.745.1617
Fax 425.338.4835
Enrollment is now open for
Little Thinkers Preschool!
Little Thinkers is a movement and nature based
preschool program that meets Tuesday and
Thursday mornings 9:00 a.m. to 1:00 p.m. Children
engage in indoor and outdoor activities,
participate in daily swim-lessons through our
Aquatic department, and learn daily lessons
through a rotating curriculum designed
and implemented by Kids Club Supervisor
Cheyenne Rose. Enrollment is currently limited
to 10 children per class, so if you are interested
in enrolling your child or would like more
information on the Program, please contact
Cheyenne at [email protected]
Kid’s Club:
Ages: 3 months – 8 years
*Birth certificates are required for all children one
year and younger.
Hours of Operation:
Monday – Friday 8:30 a.m. – 9:00 p.m.
Saturday8:30 a.m. – 1:00 p.m.
Sunday9:00 a.m. – 4:30 p.m.
Hourly Rates:
Member:
$4 per hour
Non-member:
$5 per hour
Monthly Rates:
Children on a Family Membership:
1 Child:........................................... $16/Month
2 Children:.................................... $28/Month
3 or more Children:................... $40/Month
Children NOT on a Family Membership:
1 Child:........................................... $32/Month
2 Children:.................................... $56/Month
3 or more Children:................... $80/Month
 www.cacsilverlake.com
PROGRAMS
FIT “N” FUN: Start in the Youth Lounge with
stories, games and fun, then move to 45 minutes
of FITNESS with Program Staff in half gym. Please
reserve your spot.
Ages: 3 – 6
Days: Tuesdays 4:45 – 5:45 p.m.
LEARN’N’BURN: 20 minutes of a TOTAL body
workout in half gym and then move on to an
organized activity like kickball, geezerball,
badminton, capture the flag or foursquare. Gym
games vary. Please reserve your spot.
Ages: 7 – 12
Days: Tuesdays 6:00 – 7:00 p.m.
TURBO KIDS: Learn how to juggle, jump rope
and play lots of tag games. Please reserve your
spot. Space is limited.
Ages: 3 – 8
Days: Sat., 10:00 – 11:00 a.m.
SUPERVISED OPEN GYM: Supervised gym
games in half gym. A wide variety of games to
meet the needs of the participants who sign up
for this program: kickball, foursquare, flyer’s up,
tag games, pickle ball, badminton or dodgeball!
Ages: 6 – 12
Days: Wed., 5:45 – 6:45 p.m.
NO SIGN UPS NECESSARY TO
PARTICIPATE IN THE FOLLOWING
PROGRAMS!
OPEN GYM BASKETBALL: Show up, ready to
play BASKETBALL. Half or FULL GYM if 10 or more
show up to play.
New! ADULTS pick up basketball Open Gym. 16
yrs. and older come and play ball!
Days: Wednesdays, 7:30 – 9:30 p.m.
Saturdays, 7:00 – 8:30 a.m.
Sundays, 10:00 a.m. – 12:00 p.m.
Middle/High School Pick-up:
Day: Sundays, 4:30 – 6:00 p.m.
(6th – 12th grade)
Youth Pick-up:
Day: Wednesdays, 5:00 – 5:45 p.m.,
(Ages: 10 and older)
Continued on next page.
PROGRAMS continued
YOUTH RUN CLUB: Opens runs for our
young runners, 14+. Meet by Treadmills;
contact bobby with questions at bobbys@
columbiaathletic.com
Date: Tuesdays, 4:30 p.m.
RHYTHM AND PLAY: Stop by the
activities desk at the front of the Club, or
contact Cheyenne Rose at cheyenner@
columbiaathletic.com for more details.
Days:Monday/Wednesday,
9:30 – 10:30 a.m.
Ages: 2 – 5
FAMILY FUN NIGHT: All CAC family
members are welcome to join our Friday
Family Fun Nights. We set up an activity
through the different departments and
hope your family will play.
Dates: Friday, February 20 (Badminton)
Time: 7:00 – 9:00 p.m.
Fee Based Activities
Valentine’s Kids Night Out
Parents, drop your kids off and go out
for Valentine’s Day. We will feed your
kids dinner, wear them out with games
in the gym, the group ex room, and the
youth lounge Making a Valentine’s Craft.
Older participants will go swimming and
watch a movie in the pool while younger
participants have more time for games in
the gym and kid’s club activities. Please
reserve your child’s spot today.
Date: Saturday, February 14
Time: 4:00 – 8:00 p.m.
Ages: 3 – 11 (Swimming and movie in the
pool for ages 6 and up)
Fee: $25 Member/$35 Non-member
(Take $5 off for additional siblings)
Tiny Dancers
A fun, exciting, imaginative exploration
of movement possibilities. Each class
includes a warm-up, locomotor movement,
coordination and strengthening skills.
Please come and watch the Dance
performance on the last day of the session!
Please sign up at the front desk, space
limited to 8 participants.
Dates: January 10 – February 14 (6 weeks
February 21 – March 28 (6 weeks)
Ages: 3 – 6
Time: 12:00 – 12:45 p.m.
Place: Mind/Body studio
Fee: $40 Member/$50 Non-member
3-on-3 Basketball
Tournament coming
March 13th
Jump into the Madness! Columbia Athletic
Club’s 3rd annual 3-on-3 basketball
tournament is coming and team sign ups
are open now! Teams of 3 to 4 participants
to play in our 3-on-3 Basketball
Tournament. There is a 3 game guarantee.
Youth brackets: (2nd/3rd), (4th/5th). Middle
School bracket (6th/7th), and (8th graders).
High School bracket: (9th – 12th grade),
Adults bracket: (18 – 30), (31 – 45), (46 and
older). The Café will offer March Madness
Specials all weekend.
Please register your team at the front desk
before February 27th to guarantee your
Team’s spot and T-shirt for the tournament!
Date: Friday, March 13
(Youth Brackets 2nd – 5th graders)
Time: 3:00 – 8:30 p.m.
Date: Saturday, March 14
(Middle School 6 – 8)
Time: 12:00 – 5:00 p.m.
Date: Saturday, March 14
(High School 9 – 12)
Time: 5:00 – 9:00 p.m.
Date: Sunday, March 15
(Adults, out of high school)
Time: 12:00 – 5:00 p.m.
Fee: Youth: $90 per team
Adult: $110 per team
(February) Mid-Winter Break
Camp days
Have a blast swimming, making crafts,
experimenting with science, tag games,
gym activities, lunch from the café and
snacks. Participants will need swimming
suit, tennis shoes and an extra change of
clothes in case we get them messy from
our science experiments!
Ages: 3 – 11
Dates: Monday, February 16 &
Tuesday, February 17
Fee:* $45 member/$60 non-member
*Per day
“Spring Break” Camp
This camp week includes, swimming,
games in the gym, workout with a fitness
instructor, dancing, a little science and a
lot of adventure with friends. On Thursday,
campers will eat lunch from Silver lake
Café. Participants need to wear tennis
shoes, bring or wear swimming suit, bring
a sack lunch Monday-Wednesday, pack an
extra change of clothes and bring a water
bottle.
Ages: 3 – 11
Date: March 30 – April 3
Full Day: 9:00 a.m. – 4:00 p.m. (3 and older)
Fee: $180/$50 a day Member
$200/$60 a day Non-member
Half Day: 9:00 a.m. – 12:00 p.m. (3 and older)
Fee: $130/$35 a day Member
$150/$45 a day Non-member
Gary Gardner Private
Basketball Training
Gary teaches private and semi-private
Basketball Lessons. Please contact Gary
for his availability. The south side of the
gym will be used Monday to Saturday,
his times vary in the afternoons between
2:00 – 6:00 p.m. Thank you.
Parties, parties, parties!
Birthdays, End of the season celebrations,
Gym Rentals, Basketball and other sports
can be reserved too! Let us make your
celebration memorable. Please contact Bari
Dockens at 425-1617 ext. 2226 or barid@
columbiaathletic.com
FITNESS continued
Exercise of the
Month: Loaded Bar
hip thrusters
Performed by Personal Trainer,
Noby Barrett
Complimentary Professional Services available to all
members! One FREE hour with a Personal Trainer
This is your chance to learn from the best in the industry! In this hour you will set realistic
goals, learn proper equipment use and work with your Personal Trainer to design a plan
that will get you results. You’ll meet with your Personal Trainer in a relaxed environment,
get acquainted with all the club has to offer and have a chance to ask all the health and
fitness questions you’ve thought of. To schedule your appointments please contact Fitness
Director Bobby Sorensen.
A great exercise to help your squats,
deadlifts, or giving your butt a lift.
The Health Advantage is a cooperative, community-focused, health and wellness initiative.
We are driven to enhance the member experience through injury screens, physical therapy
referrals, personal training, nutritional counseling, workshops, health fairs, and much more.
Your Health is Our Passion.
IRG Physical Therapy will provide FREE injury screens twice monthly. 15-minute
consultations allow the physical therapist to listen to your needs, ask the appropriate
questions, and provide some hands on assessments, as well as offer next step advice. IRG is
locally owned and operated with practices as close as Murphy’s Corner.
1.
1. Sit with your back against a bench
and a padded bar on your hips.
2.
2. Press through your heels pushing
your hips vertically through the bar.
Injury Screen Dates:
Monday, February 2, 6:00 – 7:00 p.m.
*Sign-up for a 15-minute slot on the slat wall.
Intense. Multi-faceted. Performance-driven. Athletic. Cross-Training. To you, that means
MORE RESULTS! IMPACTraining is a conglomerate of small group trainings that are
specifically designed to enhance your fitness experience. Each small group ranges in
intensity and focus, and are best taken in addition to personal/partner training sessions. Try
your first class for FREE.
To register, you must enroll at the front desk prior to the small group training. For more
information on any of the following small group trainings refer to the IMPACTraining
schedule or contact Fitness Director Bobby Sorensen.
Note: As of January 1st, 2015, ALL IMPACTraining small groups will be charged the same
rate of $15 plus tax per person, per class (unless otherwise designated).
There is a 24-hour cancellation policy or the class will be charged to your account. In order
to cancel, please contact the front desk to be unenrolled.
3.
3. Hold at the top of the thrust,
squeezing your glutes for 3 seconds.
4. Lower your hips back to the ground
and repeat.
IMPACT BOSU
The concept behind a BOSU workout is to introduce instability to
an exercise so that you engage both small and large muscle groups
at the same time for a more thorough and complete workout.
BOSU Blast is all about using both sides of your body, so your
glutes, hips, thighs, upper body and core will be worked. You’ll feel
muscles kicking in that you normally don’t use. It’s an eye-opening
workout that helps strengthen parts of your body critical to almost
every kind of movement.
BOSU Blast gives you a creative and fun workout that challenges you in a lively group setting.
All fitness levels are welcome, and exercises can be tailored to your needs and abilities.
Days: Mondays, 6:00 a.m., Wednesdays, 4:30 p.m., Saturdays 10:15 a.m.
Continued on next page.
Place: Cycle Studio *Limit to 6 people
FITNESS continued
IMPACT
Burn Out
A joint-friendlier
way to exercise!
This interval
training workout
proves that
“high-intensity”
doesn’t have to
mean “high-impact.” Burn Out is a lowimpact program designed with fast, deep
and wide-ranging exercises using the HIIT
principles.
Days: Wednesdays, 7:00 p.m.
Place: Cycle Studio
IMPACT C.S.I.
Resistance and
Running; Intensity
and Intervals;
Plateau Proof;
Power-infused;
Endurancedriven;
Disciplined and
attentive to Diet. All these components
add up to getting you Ripped! Your speed
will be enhanced, your balance will be
improved, and you will develop strength
in places you have forgotten about! Talk
about a total-body toning workout!
Days: Thursdays, 5:00 p.m.
Place: Cycle Studio
Days: Fridays, 9:00 a.m.
Place:Gym
IMPACT FASTR
FASTR is a small
group training
class that is
designed to
increase your
speed, agility and
quickness desires.
It incorporates
components such as strength, power,
coordination, balance and flexibility. If you
are looking to improve neuromuscular
adaptation, improve your athleticism and
increase your knowledge about injury
prevention then this is the class for you!
FASTR athletes are better athletes.
Days: Mondays, 6:00 p.m.
Place:Gym
IMPACT
Kettlebell
This isn’t your
average small
group training!
Kettlebell
training can
range from totalbody intervals
to dynamic isolated movements. With
the Kettlebell as your primary piece of
equipment, you can rest assured that every
muscle group will be challenged. This
small group experience is open to anyone
looking to target all the major muscle
groups while working in a group setting.
Days: Mondays, 10:30 a.m.
Thursdays, 6:00 p.m.
Place: Cycle Studio
*Limit to 8 people
Trigger Point
Performance
Therapy
Trigger points
are tiny knots
that develop in
a muscle when
it is injured or
overworked.
These triggers are commonly the root
cause of most joint pain. Trigger Point
Compression Therapy is used to relieve
pain and dysfunction through applied
pressure to trigger points of referred
pain and through stretching the muscle
throughout the compression techniques.
Restore and maintain natural ease of
movement with TriggerPoint!
Days: Monday and Thursday,
5:00 p.m. and 7:00 p.m.
Wednesday, 5:00 p.m.
Saturday, 10:00 a.m.
(30 min sessions)
Place: stretching area.
*Limit to 4 people
TRX
TRX Training is
a unique way to
maximize your
workout with
one piece of
equipment. This
is different from
other training
because you exercise using the resistance
created by your own bodyweight. You
can expect a total body workout with an
emphasis on core strength and overall
conditioning. Be the RESISTANCE! (30
minute introductions are available upon
request and at the convenience of the
trainers).
Days: Mondays, 7:40 p.m.
Wednesdays, 7:00 a.m.
Saturdays, 11:20 a.m.
Sundays, 12:00 p.m.
Place: Group Ex Studio
*Limit to 6 people
TRXplode
Do you want
to push your
physical abilities
and transform
your body into
the best, well
rounded shape it
can be? Well look
no further and get started with TRXplode!
This volume intense, small group circuit
training class utilizes the TRX, kettle bells,
weights, plyo boxes, BOSU’s and select
exercises to create a challenging and
rewarding full body workout. So go ahead,
push yourself and transform your body
into the best shape it can be
Days: Tuesdays, 7:00 p.m.
Place: Free Weight Room
IMPACT Zones
Blast away
calories and
get your heart
pumping! This
class utilizes
the Heart Zones
training and
transforms into
a full body strength and cardio combo
workout. You will be pushed through all
the heart zones from 1 to 4. This class is
designed to hit every muscle while training
your heart among the appropriate zones
for each individual. “Zones” is great for all
fitness levels and fitness goals from weight
loss, to improving endurance, to increasing
strength. You can expect your endurance
to improve dramatically and for your heart
to become more efficient.
Days: Tuesdays and Thursdays, 7:00 p.m.
Fridays, 10:00 a.m.
Place: Cardio Equipment
*Receive 25% off one Polar Heart Rate
monitor upon completion of first month.
*Limit to 15 people
YOUTH FITNESS Cont.
Youth Fitness Orientation
Junior Members ages 10 to 15 are
required to complete this complimentary,
30-minute session with a Personal
Trainer if they want to use the Cardio
Equipment. Upon completion, the Junior
Member will understand how to use the
treadmill, bike and elliptical and proper
gym etiquette/cleanliness. Schedule your
appointment today with any Personal
Trainer.
TENNIS
Junior Tennis Program
(SLJT)- New 4-week Session
starts February 2nd
The next session of SLJT classes will run
from February 2nd to 28th. If you are new
to SLJT we would like you to register by
going through the online registration at
www.columbiaathletic.com. Once you
get to our website, click on the Silver Lake
location, click on Tennis and go to the SLJT
page. When you find the class you are
looking for please click on it and fill out
the registration form. If you are a current
student or member of the club feel free
to enroll at the front desk or with Tennis
Director Mark Bergman.
Wilson Demo Night- Tennis
Mixer
Iron Kids
Junior Members ages 10 to 15 can enhance
their gym usage by going through the
NEW and IMPROVED Iron Kids group
program. Iron Kids has been re-formatted
to educate 4 to 5 kids in a small group
setting during this month-long program.
During their FOUR 30-minute training
sessions, the Personal Trainer will
take the Junior Members through the
circuit equipment, highlighting safety
tips, educating proper set-up of each
machine, and ultimately enhancing their
understanding of what it means to be
physically active. Your child will be given
an individualized training routine upon
completion as well as an Iron Kids bracelet
that must be worn while in the club and
using the equipment they were instructed
on. This will signify to other staff members
that your child is an Iron Kid!
Fee: $40 for the month
Registration is on first come, first serve
basis and occurs monthly. Please register at
the front desk.
*Youth members who are 14 to 15 years
of age may use the free weight room once
they have completed the Results in 30
fitness program and have the approval of
both the Personal Trainer they worked with
and the Fitness Director.
Join the tennis staff for a fun evening
of tennis. Play test the latest in racquet
technology, including the new Roger
Federer racket from Wilson. The area rep,
Kevin Young will be here to answer your
equipment questions. Take advantage of
special demo night promotions that are
announced at the mixer. Please sign up at
the front desk.
Date: February 6, 7:00 – 9:30 p.m.
Fee: Complimentary
Junior Match Play Class/
Junior Tennis Ladder
Does your junior tennis player practice
a lot but doesn’t get much match play
experience? They should plan on coming
to the Sunday Match Play class from 2:30
to 4:00 p.m.. It’s a great way for the kids to
work on playing matches and applying
all the things they learn in class. The kids
should inquire with Elliot Beam or Charlie
Jordan about joining the Junior ladder.
Once kids start playing matches they really
start to understand what they need to
really work on.
Date: Sundays 2:30 – 4:00 p.m.,
(except for March 1- no class)
Fee: Free for Tennis Members/
$5 Ath-Member/ $10 Non-Member
Attention: Girl High School
Tennis Players
In preparation of the upcoming girl’s tennis
season Silver Lake’s tennis staff is providing
the following workouts exclusively for high
school girls. These classes are aimed at
getting all aspects of the game ready for
the season. Please note that the remaining
four 1.5 hour-long classes can be taken
separately. You can sign-up at the front
desk for just one or all five, but space is
limited and in years past these workouts
fill up quickly. For questions contact Mark
Bergman.
1.5 hour classes (first 18 players):
Dates: Feb. 6, 13, 20 & 27
Time: 4:00 – 5:30 p.m.
Cost per Date: $23 Ten – Member,
$27 Ath-Member, $30 Non-Member
3 hour Kick-Off workout (first 18 players):
Date: March 1
Time: 2:30 – 5:30 p.m.
Fee: $46 Ten-Member,
$54 Ath-Member, $60 Non-Member
Congratulations to the 2014
Ladder winners
The Big Singles Ladder: Jack Follis
The Men’s Doubles Ladder: Steve Kwak
and Jeff Coate
The Women’s Doubles Ladder: Racquel
Johnson and Jessie Grandpre
2015 Silver Lake Singles and
Doubles Ladders
Sign up by emailing Mark Bergman at
[email protected]
Ladders start March 11. Sign up by March 7
We’re starting all the ladders up again. All
singles players, Men, Women and Junior
players interested in the BIG Singles Ladder
need to email Mark Bergman at markb@
columbiaathletic.com by March 7th. We
plan to kick this year’s ladder off March
11th and it will run the entire year. All
ladder players will need to have their ACE
profile set up. Without contact information
you won’t be able to stay on the ladder
since potential challengers need contact
information to challenge you.
The Men’s and Women’s Doubles ladders
will also kick off at the same time. Please
email Mark by March 7th and include your
partner’s name.
GROUP EX
Pi-Yo with Brandy Sorenson
No weights. No jumps. Just results.
Who says you have to jump, grunt, strain,
and punish your body to get amazing
results from your workout? Not with PiYo…
PiYo combines the muscle-sculpting,
core-firming benefits of Pilates with the
strength and flexibility advantages of yoga.
And, we crank up the speed to deliver a
true fat-burning, low-impact workout that
leaves your body looking long, lean, and
incredibly defined.
Join Brandy for class on Saturdays at
8:00 a.m.
2015 Biggest Mover Contest: Half-Way There Contest Ends
Saturday February 28th!
It’s not too late to get into the mix for our 2015 Biggest Mover Contest!
Here’s how you get started:
Obtain your Biggest Mover Card in the studio from your instructor.
Instructors will initial EVERY class you attend
You can either take your Biggest Mover card with you or store it at the Personal Training
Kiosk area in the tv lounge. There is a file space there for the Biggest Mover Contest Cards.
Earn points by bringing guests. Guests must fill out the guest registry when they arrive and see membership before they
attend class.
Earn extra points by trying a New Class.
Earn extra points by attending a Bonus Class.
Earn 50 extra points by having a referral join the club!
The person with the most points at the end of the contest wins the title of Silver Lake’s
Biggest Mover and earns one month of free dues ($$ equivalent to an individual athletic
membership). For more information, contact Group Exercise Director Dot Chase at ext 3003 or at dotc@
columbiaathletic.com
Try ZUMBA! Ditch the Workout...Join the Party!
It’s Perfect For....
Everybody and every body! Each Zumba® class is designed to
bring people together to sweat it on.
How It Works:
We take the “work” out of workout, by mixing low-intensity
and high-intensity moves for an interval-style, calorie-burning
dance fitness party. Once the Latin and World rhythms take
over, you’ll see why Zumba® Fitness classes are often called
exercise in disguise. Super effective? Check. Super fun? Check
and check.
Benefits
A total workout, combining all elements of fitness – cardio,
muscle conditioning, balance and flexibility, boosted energy and
a serious dose of awesome each time you leave class.
Come join us:
Mondays, 9:15 a.m. with Linda
Wednesdays, 9:00 a.m. with Donna
Tuesdays/Thursdays 6:00 p.m. with Katie
Let’s Move...Together!
Insanity Workout: Get on
Board NOW!
Ready to make REAL changes? The Insanity
Workout is for YOU!
Push yourself to your limits with this cardio
challenge workout that uses no weights or
equipment--just YOU.
Max Interval Training is the key. You’ll
perform longer intervals of high-intensity
exercise followed by shorter periods of rest. Burn up to 1,000 calories per workout, and
get lean and ripped without any weights or
equipment.
Insanity is for ALL levels of exerciser. Modifications are given for all exercises. Days: Monday/Wednesday, 7:35 – 8:35 p.m.
Saturdays, 10:00 – 11:00 a.m.
Fee: $25
For more information, please contact
Group Exercise Director Dot Chase at ext
3003 or at [email protected]
FEBRUARY SILVER LAKE CYCLE STUDIO SCHEDULE
MONDAY
Group Ride
9:15-10:15
Dot
TUESDAY
WEDNESDAY
THURSDAY
R30
5:30-6:00
Group Ride
5:45-6:45
R30
5:30-6:00
Kyle
Chrissy
Kyle
Cycle
Cross
9:15-10:30
Buffy
Group Ride
6:00-7:00
Group Ride
6:00-7:00
Mary/Brandy S
Karla
FRIDAY
Group Ride
9:15-10:15
Chrissy
SATURDAY
SUNDAY
Group Ride
9:00-10:00
R30
9:00-9:30
Jenna
Mary
Cycle Class Descriptions - updated 6/10
Group Ride:
Everyone finishes first in Group Ride! Pedal in groups, roll
over hills, chase the pack, climb mountains and spin your
way to burning calories and strengthening your lower
body. This 60-minute cycling program is geared for anyone
that can ride a bike. Motivating music, awesome instructors
and an inspiring group environment lets you Ride On!
R30:
Get fitter in only 30 minutes! It’s as easy as riding a bike and
in R30, riding a bike has never been better! Burn calories,
improve muscular endurance, and build cardio fitness as
you ride with surges, short intervals, power, and end with
a rush! Inspiring music and motivating coaches will ensure
that Everyone Finishes First!
Cycle and Strength:
Get your full body cardio and strength workout in a fun
filled 75 minutes! The class starts off with 45 minutes of free
style cycling and is followed up with 30 minutes of strength
and core exercises.
Columbia Athletic Clubs Silver Lake • 505 128th Street SE • Everett, WA 98208 • 425.745.1617
FEBRUARY SILVER LAKE ACTIVE AGING SCHEDULE
MONDAY
TUESDAY
WEDNESDAY
Aqua Motion
8:50-9:50
Bari
Water Cross
8:50-9:50
Dot
Aqua Motion
8:50-9:50
Susy
Yin Yasa Yoga
11:00-12:00
Marni
Aqua Zumba
2:15-3:00
Pam
Aqua Motion
2:15-3:15
Dot
Coffee Break
10:30-11:30
In the café!
Feb. 11th
Qigong
2:15-3:15
Brian/Martha
THURSDAY
FRIDAY
SATURDAY
Aqua Motion
8:50-9:50
Pam
Yoga Stretch
11:05-12:05
Bari
Aqua Motion
2:15-3:15
Dot
Coffee Break
3:30-4:30
In the café!
Feb. 10th
The “Active Aging” encompasses our senior and baby boomer population. Active aging is not about not
aging. It is about healthy aging and accepting who you are now while aiming for a healthier version.
It is our goal to make exercise fun, to increase awareness of the benefits of a regular exercise program,
and to encourage older adults to take advantage of the many health and fitness programs offered at
Columbia Athletic Clubs. Classes have been developed to improve quality of life by improving strength,
agility, stamina and flexibility required to accomplish daily tasks. Active Aging programs also include
potlucks, luncheons, coffee breaks, educational seminars, and Game Day. For Tennis Members, we also
offer USTA Senior(55+) and Super Senior Fall League.
Columbia Athletic Clubs Silver Lake • 505 128th Street SE • Everett, WA 98208 • 425.745.1617
SUNDAY
FEBRUARY SILVER LAKE ACTIVE AGING CLASS DESCRIPTIONS
Please bring a water bottle for hydration
Gentle Yoga
Design of class procedures and pose demonstrations allows for
the use of chairs, stability balls, walls, straps, and blocks. Classes
are taught with various modifications and variations. It improves
posture and breathing, restoring health to all the systems in the
body. Yoga builds strength, range of motion, endurance, balance
and stamina. Psychologically, yoga improves concentration, calms
the mind and body, expands awareness and teaches patience.
Water Cross
This class incorporates a cardiovascular workout with movements
of running, jumping and bouncing. This class uses the techniques
of circuit training and speed intervals and integrates exercises to
improve muscular strength, endurance, range of motion, balance,
and mobility. Pilates based exercises are included to develop “core
strength and length.” The class ends with yoga-style stretching to
enhance posture and body awareness. Discover the differences
between movement in water and on land. Water workouts are
wonderful for the active aging. This class is fun, innovative, and
effective.
Aqua Motion
This class consists of range of motion, muscle strengthening,
and endurance building activities as well as flexibility exercises.
It incorporates walking or rebounding in various directions and
strides utilizing specific upper body movements. This class will
improve agility and range of movement, improve lateral movement,
increase core strength, increase balance and body awareness. It is
great for those with arthritis, fibromyalgia, joint replacements, post
surgery rehab, pre and post natal or for cross training.
Qigong
Qigong is an ancient Chinese health care system that integrates
physical postures, breathing techniques and focused intention. It
is an integration of physical postures, breathing techniques, and
focused intentions. The gentle, rhythmic movements of Qigong
reduce stress, build stamina, increase vitality, and enhance the
immune system. It has also been found to improve cardiovascular,
respiratory, circulatory, lymphatic and digestive functions.
Columbia Athletic Clubs Silver Lake • 505 128th Street SE • Everett WA 98208• 425.745.1617
FEBRUARY SILVER LAKE BIG POOL SCHEDULE
MONDAY
TUESDAY
Water Aerobics
7:45 - 8:45
WEDNESDAY
Water Aerobics
7:45 - 8:45
Aqua Motion
8:50 - 9:50
Water Cross
8:50-9:50
Aqua Motion
8:50 - 9:50
Swim Lessons
10:00 - 2:10
Swim Lessons
10:00 - 2:10
Swim Lessons
10:00 - 2:10
Aqua Zumba
2:15 - 3:00
Aqua Motion
2:15 - 3:15
Swim
Lessons
4:00-7:30
High School
program (1 lane)
3:15 - 4:15
Swim
Lessons
4:00-7:30
Swim
Team
4:00-7:15
Swim
Team
4:00-7:15
FRIDAY
Water Aerobics
7:45 - 8:45
Aqua Motion
8:50 - 9:50
High School
program (1 lane)
3:00 - 4:00
THURSDAY
Swim Lessons
10:00 - 2:10
SATURDAY
SUNDAY
Adult Group
Lessons
8:00 - 8:45
Swim Lessons
9:00 - 12:45
Swim Team
9:00 - 12:45
Aqua Motion
2:15 - 3:15
High School
program (1 lane)
3:00 - 4:00
Swim
Lessons
4:00-7:30
High School
program (1 lane)
3:15 - 4:15
Swim
Lessons
4:00-7:30
Swim
Team
4:00-7:15
Swim
Team
4:00-7:15
High School
program (1 lane)
3:00 - 4:00
Swim
Team
4:00-7:15
Water Aerobics
7:35 - 8:35
Pool Closes
Columbia Athletic Clubs Silver Lake • 505 128th Street SE • Everett, WA 98208 • 425.745.1617
FEBRUARY SILVER LAKE BIG POOL CLASS DESCRIPTIONS
Wahoo Swim Team
Private Swim Lessons
Practice Schedule
Monday, Wednesday, Friday 4:00-5:00 or 4:45-5:45 or 5:30-6:30 p.m.
Tuesday, Thursday, Friday 4:00-5:00 or 4:45-5:45 or 5:30-6:30 p.m.
Saturdays 11:15 a.m. - 12:00 p.m. or 12:00-12:45 p.m.
Masters Swim
Our non- competitive swim team has seven different practice
options! The goal of this program is to provide swimmers of all
abilities the exposure to proper stroke technique through drill work
and games. This program features 45 minutes of pool time and fifteen
minutes of dry land activity that will focuses on core strengthening.
Pre-requisite: previous enrollment in level 4.
Group Swim Lessons
At Columbia we work to distinguish ourselves by providing a quality
learning environment with an emphasis on instruction, small classes
and warm water. The knowledge our staff has acquired from over 100
years of combined practical swimming and teaching experience has
resulted in the development and implementation of a quality swim
lesson program that is always working to learn and grow. We believe
the fundamental components to success in swimming stem from
focusing on safety, fun, positivity, and providing young swimmers
with a technical skill set that they can depend on for the rest of
their swimming life. We combine these core beliefs with a customer
service driven approach to registration and coordination. We do all of
this because we genuinely care about your child’s experience in the
water.
Level 1: Safety, Water adjustment, Bubbles, 5 Bobs with bubbles, Jump in and
return to wall with assistance, Assisted front float, Assisted back float, Kicking
front and back, Open eyes under water, Front glide 3 feet, Front glide with
kick 6 feet, Side glide with support, Assisted back glide, Deep water exposure,
Intro to crawlstroke arm motion, assisted front to back float (rollover).
Level 2: Safety, Tuck float, Unassisted bob 10 times, Jump in from side and
return unassisted, Supported side glide with 10 breaths, Sculling on back
with kick 20 feet, Holds breath underwater for 6 counts, Crawlstroke 20
feet, Unassisted back float, Intro to backstroke, Side glide without support,
Front glide with kick 15 feet, Back glide with kick 15 feet, Intro to elementary
backstroke, Unassisted front to back float (rollover).
Level 3: Safety, Bob on platform retrieve dive toy 5 times, Intro to treading
water, Side glide with rhythmic breathing 15 yds, Crawlstroke with rolling
on back for breath 15 yds, Backstroke 15 yds, Changing directions while
swimming, Breaststroke kick on back and front, Elementary Backstroke 15
yds, Retrieve objects from bottom, Jump into deep water and return.
Level 4: Safety, Tread water 1 minute, Bobs – touch bottom with hand, return
to surface, 5 times, Streamline off wall underwater, Crawlstroke 25 yards with
alternate breaths, Backstroke 25 yards, Breaststroke kick 25 yards, Dolphin
kick 25 yards, Corkscrew, Kneel dive.
Level 5: Safety, Tread water 3 minutes, Bobs – touch bottom with hand,
return to surface, 10 times, Intro to somersaults. Upon successful completion
of level 5, swimmers will be able to swim 300 yards using any combination of
Crawlstroke, Backstroke, Breaststroke, or Elementary Backstroke.
Class schedules may change based upon demand. No cancellations allowed
within 7 days of the start of a new session. No children under the age of 3.
Private lesson request forms are available at the front desk or in the
Aquatic Department. Lessons are scheduled based on instructor
availability.
Fee:
Members $27.50 per half hour
Non-Members $35 per half hour
Semi-private lessons, add $5 for each additional swimmer
Workout and have fun! Designed for high school swimmers
and older, this program provides organized workouts and
technical improvement for all abilities. Participants should have
an understanding of the basic strokes and be able to swim two
lengths of the pool. Receive group and individualized feedback by
a qualified swim coach. Improve your strokes, increase your fitness
level, and/or prepare for competition.
Days: Mon./Wed., 6:00 – 7:00 a.m.
Tues./Thurs., 9:00 – 10:00 a.m. & Saturdays, 7:30 – 8:30 p.m.
Water Aerobics
Water Aerobics:
Straight-forward exercises done in an easy-to-follow pattern make
this class a great way to get fit! Intervals of cardio and strength
training movements are combined to maximize your workout time.
Stretching completes the class. Heart rate monitors are encouraged.
Aqua Motion:
This class consists of range of motion, muscle strengthening,
and endurance building activities as well as flexibility exercises.
It incorporates walking or rebounding in various directions and
strides utilizing specific upper body movements. This class will
improve agility and range of movement, improve lateral movement,
increase core strength, increase balance and body awareness. It is
great for those with arthritis, fibromyalgia, joint replacements, post
surgery rehab, pre and post natal or for cross training.
Water Cross:
This class incorporates a cardiovascular workout with movements
of running, jumping and bouncing. During class techniques of
circuit training and speed intervals and integrates exercises to
improve muscular strength, endurance, range of motion, balance,
and mobility. Pilates based exercises are included to develop “core
strength and length.” The class ends with yoga-style stretching to
enhance posture and body awareness. Discover the differences
between movement in water and on land. Water classes are great
for Active Aging participants.
There is always at least one lap lane available, except for Monday Thursday 4:00 - 7:00 P.M. All members are expected to share whatever
lane space is available.
While we allow open swim during swim lessons, please keep in mind that
our lesson demand varies monthly. If you have questions regarding the
best time to swim during a lesson block, feel free to ask a lifeguard.
Questions: Contact Aquatics Director Drew Whorley Ext 2228 or via email at [email protected]
Columbia Athletic Clubs Silver Lake • 505 128th Street SE • Everett WA 98208• 425.745.1617
FEBRUARY SILVER LAKE SMALL POOL SCHEDULE
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
Swim
Lessons
9:00 - 12:45
Swim
Lessons
Swim
Lessons
Swim
Lessons
Swim
Lessons
10:00 - 2:00
10:00 - 2:00
10:00 - 2:00
10:00 - 2:00
Swim
Lessons
4:00-7:30
Swim
Lessons
4:00-7:30
Waterbabies
Swim
Lessons
4:00-7:30
4:00-8:00
Waterbabies
4:00-8:00
Pool Closed
Columbia Athletic Clubs Silver Lake • 505 128th Street SE • Everett, WA 98208 • 425.745.1617
FEBRUARY SILVER LAKE SMALL POOL CLASS DESCRIPTIONS
Wahoo Swim Team
Private Swim Lessons
Practice Schedule
Monday, Wednesday, Friday 4:00-5:00 or 4:45-5:45 or 5:30-6:30 p.m.
Tuesday, Thursday, Friday 4:00-5:00 or 4:45-5:45 or 5:30-6:30 p.m.
Saturdays 11:15 a.m. - 12:00 p.m. or 12:00-12:45 p.m.
Masters Swim
Our non- competitive swim team has seven different practice
options! The goal of this program is to provide swimmers of all
abilities the exposure to proper stroke technique through drill work
and games. This program features 45 minutes of pool time and fifteen
minutes of dry land activity that will focuses on core strengthening.
Pre-requisite: previous enrollment in level 4.
Group Swim Lessons
At Columbia we work to distinguish ourselves by providing a quality
learning environment with an emphasis on instruction, small classes
and warm water. The knowledge our staff has acquired from over 100
years of combined practical swimming and teaching experience has
resulted in the development and implementation of a quality swim
lesson program that is always working to learn and grow. We believe
the fundamental components to success in swimming stem from
focusing on safety, fun, positivity, and providing young swimmers
with a technical skill set that they can depend on for the rest of
their swimming life. We combine these core beliefs with a customer
service driven approach to registration and coordination. We do all of
this because we genuinely care about your child’s experience in the
water.
Level 1: Safety, Water adjustment, Bubbles, 5 Bobs with bubbles, Jump in and
return to wall with assistance, Assisted front float, Assisted back float, Kicking
front and back, Open eyes under water, Front glide 3 feet, Front glide with
kick 6 feet, Side glide with support, Assisted back glide, Deep water exposure,
Intro to crawlstroke arm motion, assisted front to back float (rollover).
Level 2: Safety, Tuck float, Unassisted bob 10 times, Jump in from side and
return unassisted, Supported side glide with 10 breaths, Sculling on back
with kick 20 feet, Holds breath underwater for 6 counts, Crawlstroke 20
feet, Unassisted back float, Intro to backstroke, Side glide without support,
Front glide with kick 15 feet, Back glide with kick 15 feet, Intro to elementary
backstroke, Unassisted front to back float (rollover).
Level 3: Safety, Bob on platform retrieve dive toy 5 times, Intro to treading
water, Side glide with rhythmic breathing 15 yds, Crawlstroke with rolling
on back for breath 15 yds, Backstroke 15 yds, Changing directions while
swimming, Breaststroke kick on back and front, Elementary Backstroke 15
yds, Retrieve objects from bottom, Jump into deep water and return.
Level 4: Safety, Tread water 1 minute, Bobs – touch bottom with hand, return
to surface, 5 times, Streamline off wall underwater, Crawlstroke 25 yards with
alternate breaths, Backstroke 25 yards, Breaststroke kick 25 yards, Dolphin
kick 25 yards, Corkscrew, Kneel dive.
Level 5: Safety, Tread water 3 minutes, Bobs – touch bottom with hand,
return to surface, 10 times, Intro to somersaults. Upon successful completion
of level 5, swimmers will be able to swim 300 yards using any combination of
Crawlstroke, Backstroke, Breaststroke, or Elementary Backstroke.
Class schedules may change based upon demand. No cancellations allowed
within 7 days of the start of a new session. No children under the age of 3.
Private lesson request forms are available at the front desk or in the
Aquatic Department. Lessons are scheduled based on instructor
availability.
Fee:
Members $27.50 per half hour
Non-Members $35 per half hour
Semi-private lessons, add $5 for each additional swimmer
Workout and have fun! Designed for high school swimmers
and older, this program provides organized workouts and
technical improvement for all abilities. Participants should have
an understanding of the basic strokes and be able to swim two
lengths of the pool. Receive group and individualized feedback by
a qualified swim coach. Improve your strokes, increase your fitness
level, and/or prepare for competition.
Days: Mon./Wed., 6:00 – 7:00 a.m.
Tues./Thurs., 9:00 – 10:00 a.m. & Saturdays, 7:30 – 8:30 p.m.
Water Aerobics
Water Aerobics:
Straight-forward exercises done in an easy-to-follow pattern make
this class a great way to get fit! Intervals of cardio and strength
training movements are combined to maximize your workout time.
Stretching completes the class. Heart rate monitors are encouraged.
Aqua Motion:
This class consists of range of motion, muscle strengthening,
and endurance building activities as well as flexibility exercises.
It incorporates walking or rebounding in various directions and
strides utilizing specific upper body movements. This class will
improve agility and range of movement, improve lateral movement,
increase core strength, increase balance and body awareness. It is
great for those with arthritis, fibromyalgia, joint replacements, post
surgery rehab, pre and post natal or for cross training.
Water Cross:
This class incorporates a cardiovascular workout with movements
of running, jumping and bouncing. During class techniques of
circuit training and speed intervals and integrates exercises to
improve muscular strength, endurance, range of motion, balance,
and mobility. Pilates based exercises are included to develop “core
strength and length.” The class ends with yoga-style stretching to
enhance posture and body awareness. Discover the differences
between movement in water and on land. Water classes are great
for Active Aging participants.
There is always at least one lap lane available, except for Monday Thursday 4:00 - 7:00 P.M. All members are expected to share whatever
lane space is available.
While we allow open swim during swim lessons, please keep in mind that
our lesson demand varies monthly. If you have questions regarding the
best time to swim during a lesson block, feel free to ask a lifeguard.
Questions: Contact Aquatics Director Drew Whorley Ext 2228 or via email at [email protected]
Columbia Athletic Clubs Silver Lake • 505 128th Street SE • Everett WA 98208• 425.745.1617
FEBRUARY SILVER LAKE GYM SCHEDULE
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
Open Gym
Basketball
Ages 16 and older
Boot Camp
5:45-6:45
Kyle
South
FRIDAY
SATURDAY
SUNDAY
Boot Camp
5:45-6:45
Kyle
South
Half Gym Reserved
5:30am-7:30am
Open Gym
Basketball
Ages 16 and older
Half Gym Reserved
7:00am-8:30am
Rhythm and Play
Ages: 2-5
9:30-10:30
South
Total Body Cond
9:15-10:15
South
Rhythm and Play
Ages: 2-5
9:30-10:30
South
Total Body Cond
9:15-10:15
South
C.S.I. $
9:00-10:00
Buffy
South
Turbo Kids/Insanity $
10:00-11:00
Program Staff/Brandy
Full Gym
Basketball
Gary
11:00-2:30
North
Private B-ball
Gary
2:00 - 6:00
South
Private B-ball
Gary
2:00 - 6:00
South
Private B-ball
Gary
2:00 - 6:00
South
Private B-ball
Gary
2:00 - 6:00
South
Private B-ball
Gary
2:00 - 6:00
South
Open Gym
Basketball
Ages 16 and older
Half Gym Reserved
10:00am-12:00pm
February 7 & 14
Special Olympics
Basketball
Training
1:30-3:30pm
Full Gym
Basketball Pick Up
12 & older
4:00-5:00
North
FASTR
6:00-7:00
Brittney
Full
$ Insanity Workout
7:35-8:35
Brandy
South
Fit'N'Fun
Basketball Pick Up
5:00-5:45
Game 10+
4:30-5:30 North
Program Staff
North
Supervised Open Gym
Learn'N'Burn &
5:45-6:45pm
Boot Camp Class
Program Staff
Boot Camp Class
6:00-7:00
North
6:00-7:00
FULL
South
Zones Training $
Half Gym Rental
Zones Training $
7:00-8:00
7:00 - 8:00
7:00-8:00
Lindsay
Lindsay
South
South
Adult
Basketball
Open Gym
8:00-10:00pm
Kids Night In
14-Feb
Full Gym
4-8pm
Family Fun Night
Feb. 20th
Badminton
7:00-9:00
Full Gym
Full Gym
Please call the
Front Desk
to check on
Gym availability!
Columbia Athletic Clubs Silver Lake • 505 128th Street SE • Everett, WA 98208 • 425.745.1617
FEBRUARY SILVER LAKE GYM CLASS DESCRIPTIONS
February Complimentary Youth Classes
Please reserve your child’s spot for the following
classes! If there are no sign-ups for a program 24
hours in advance, the program will be canceled.
If you need your child dropped off or picked up
in Kid’s Club, please make a Kid’s Club reservation
for your child and communicate with staff for
pick-up and drop-off. Thank you.
FIT “N” FUN: Start in the Youth Lounge with
stories, games and fun, then move to 45 minutes
of FITNESS with Program Staff in half gym. Please
reserve your spot.
Ages: 3 – 6
Days: Tuesdays 4:45 – 5:45 p.m.
LEARN’N’BURN: 20 minutes of a TOTAL body
workout in half gym and then move on to an
organized activity like kickball, geezerball,
badminton, capture the flag or foursquare. Gym
games vary. Please reserve your spot.
Ages: 7 – 12
Days: Tuesdays 6:00 – 7:00 p.m.
TURBO KIDS: Learn how to juggle, jump rope
and play lots of tag games. Please reserve your
spot. Space is limited.
Ages: 3 – 8
Days: Sat., 10:00 – 11:00 a.m.
SUPERVISED OPEN GYM: Supervised gym
games in half gym. A wide variety of games to
meet the needs of the participants who sign up
for this program: kickball, foursquare, flyer’s up,
tag games, pickle ball, badminton or dodgeball!
Ages: 6 – 12
Days: Wed., 5:45 – 6:45 p.m.
NO SIGN UPS NECESSARY TO PARTICIPATE IN
THE FOLLOWING PROGRAMS!
OPEN GYM BASKETBALL: Show up, ready to
play BASKETBALL. Half or FULL GYM if 10 or more
show up to play.
New! ADULTS pick up basketball Open Gym. 16
yrs. and older come and play ball!
Days: Wednesdays, 7:30 – 9:30 p.m.
Saturdays, 7:00 – 8:30 a.m.
Sundays, 10:00 a.m. – 12:00 p.m.
Middle/High School Pick-up:
Day: Sundays, 4:30 – 6:00 p.m.(6th – 12th grade)
Youth Pick-up:
Day: Wednesdays, 5:00 – 5:45 p.m.,
Ages: 10 and older
YOUTH RUN CLUB: Opens runs for our young
runners, 14+. Meet by Treadmills; contact bobby
with questions at [email protected]
Date: Tuesdays, 4:30 p.m.
RHYTHM AND PLAY: Stop by the activities desk
at the front of the Club, or contact Cheyenne
Rose at [email protected] for
more details.
Days:Monday/Wednesday,
9:30 – 10:30 a.m.
Ages: 2 – 5
FAMILY FUN NIGHT: All CAC family members
are welcome to join our Friday Family Fun Nights.
We set up an activity through the different
departments and hope your family will play.
Dates: Friday, February 20
Time: 7:00 – 9:00 p.m.
Fee Based Activities
Valentine’s Kids Night Out
Parents, drop your kids off and go out for
Valentine’s Day. We will feed your kids dinner,
wear them out with games in the gym, the
group ex room, and the youth lounge Making
a Valentine’s Craft. Older participants will go
swimming and watch a movie in the pool while
younger participants have more time for games
in the gym and kid’s club activities. Please
reserve your child’s spot today.
Date: Saturday, February 14
Time: 4:00 – 8:00 p.m.
Ages: 3 – 11 (Swimming and movie in the
pool for ages 6 and up)
Fee:
$25 Member/$35 Non-member
(Take $5 off for additional siblings)
Tiny Dancers
A fun, exciting, imaginative exploration of
movement possibilities. Each class includes a
warm-up, locomotor movement, coordination
and strengthening skills. Please come and watch
the Dance performance on the last day of the
session! Please sign up at the front desk, space
limited to 8 participants.
Dates: January 10 – February 14 (6 weeks
February 21 – March 28 (6 weeks)
Ages: 3 – 6
Time: 12:00 – 12:45 p.m.
Place: Mind/Body studio
Fee:
$40 Member/$50 Non-member
(February) Mid-Winter Break Camp days
Have a blast swimming, making crafts,
experimenting with science, tag games, gym
activities, lunch from the café and snacks.
Participants will need swimming suit, tennis
shoes and an extra change of clothes in case we
get them messy from our science experiments!
Ages: 3 – 11
Dates: Monday, February 16 &
Tuesday, February 17
Fee:* $45 member/$60 non-member
*Per day
3-on-3 Basketball Tournament coming
March 13th
Jump into the Madness! Columbia Athletic
Club’s 3rd annual 3-on-3 basketball tournament
is coming and team sign ups are open now!
Teams of 3 to 4 participants to play in our 3-on3 Basketball Tournament. There is a 3 game
guarantee. Youth brackets: (2nd/3rd), (4th/5th).
Middle School bracket (6th/7th), and (8th
graders). High School bracket: (9th – 12th grade),
Adults bracket: (18 – 30), (31 – 45), (46 and older).
The Café will offer March Madness Specials all
weekend.
Please register your team at the front desk before
February 27th to guarantee your Team’s spot and
T-shirt for the tournament!
Date: Friday, March 13
(Youth Brackets 2nd – 5th graders)
Time: 3:00 – 8:30 p.m.
Date: Saturday, March 14
(Middle School 6 – 8)
Time: 12:00 – 5:00 p.m.
Date: Saturday, March 14
(High School 9 – 12)
Time: 5:00 – 9:00 p.m.
Date: Sunday, March 15
(Adults, out of high school)
Time: 12:00 – 5:00 p.m.
Fee: Youth: $90 per team
Adult: $110 per team
“Spring Break” Camp
This camp week includes, swimming, games
in the gym, workout with a fitness instructor,
dancing, a little science and a lot of adventure
with friends. On Thursday, campers will eat lunch
from Silver lake Café. Participants need to wear
tennis shoes, bring or wear swimming suit, bring
a sack lunch Monday-Wednesday, pack an extra
change of clothes and bring a water bottle.
Ages: 3 – 11
Date: March 30 – April 3
Full Day: 9:00 a.m. – 4:00 p.m. (3 and older)
Fee: $180/$50 a day Member
$200/$60 a day Non-member
Half Day: 9:00 a.m. – 12:00 p.m. (3 and older)
Fee:
$130/$35 a day Member
$150/$45 a day Non-member
Gary Gardner Private Basketball Training
Gary teaches private and semi-private Basketball
Lessons. Please contact Gary for his availability.
The south side of the gym will be used Monday
to Saturday, his times vary in the afternoons
between 2:00 – 6:00 p.m. Thank you.
Parties, parties, parties!
Birthdays, End of the season celebrations,
Gym Rentals, Basketball and other sports can
be reserved too! Let us make your celebration
memorable. Please contact Bari Dockens at 4251617 ext. 2226 or [email protected]
Columbia Athletic Clubs Silver Lake • 505 128th Street SE • Everett, WA 98208 • 425.745.1617
FEBRUARY SILVER LAKE MIND/BODY STUDIO SCHEDULE
MONDAY
TUESDAY
WEDNESDAY
Yoga Flow
5:45-6:45
Helen
Yoga
7:00-8:15
Jihahn
THURSDAY
FRIDAY
SATURDAY
Yoga Flow
5:45-6:45
Yoga
7:00-8:15
Helen
Jihahn
Yoga
7:00-8:15
Jihahn
Pi-Yo
8:00-9:00
Brandy S
Power
Vinyasa Yoga
85-90'
9:30-10:35
Carmen
Hot Yoga
100-105'
9:30-10:30
Colette
Pilates Barre
Yin/Yasa Yoga
11:00-12:00
10:45-11:30
Carmen
SUNDAY
Melt Method
9:30-10:30
Cheree
Hot Power Yoga
100-105'
10:45-11:45
Carrie
Marni
Hot Yoga
100-105'
9:30-10:30
Colette
Yoga Stretch
11:00-12:00
Bari
Power
Vinyasa Yoga
85-90'
9:30-10:35
Carmen
Pilates Barre
10:45-11:30
Kate
Yoga
9:15-10:45
Jihahn
Hot Power Yoga
100-105'
9:00-10:00
Erika
Intro to Yoga
and Meditation
11:00-12:00
Helen
Group
Centergy
3:00-4:00
Brienne
Hot Power Yoga
100-105'
4:45-5:45
Brandy W.
Hot Power Yoga
100-105'
4:45-5:45
Carrie
Family Yoga
All Ages
4:45-5:45
Brandy W.
Hot Yoga
100-105'
4:45-5:45
Colette
Intro to Yoga
and Meditation
6:15-7:15
Helen
Group
Centergy
6:00-7:00
Mary/Jenna
Hot Power Yoga
100-105'
6:00-7:00
Brandy W.
Group
Centergy
6:00-7:00
Mary
Hot Yoga
100-105'
7:30-8:30
Colette
Pilates Barre
Yin/Yang Fusion
80-85'
7:05-8:05
Marni
Melt Method
7:05-8:05
7:05-8:05
Kate
Cheree
Columbia Athletic Clubs Silver Lake • 505 128th Street SE • Everett, WA 98208 • 425.745.1617
FEBRUARY SILVER LAKE MIND/BODY CLASS DESCRIPTIONS
MIND BODY STUDIO CLASS DESCRIPTIONS
Please bring your own mat to all Yoga, Group Centergy and
Pilates Mat Classes.
Pilates Mat:
Condition the deeper, supporting muscles of the body to improve
posture, balance, strength and coordination.
Intro to Yoga and Meditation:
Intro to Yoga and Meditation for the beginner. Learn basic poses,
postures, and balances along with proper form and alignment.
Class closes with meditation.
Group Centergy®:
Redefine Your Self with Group Centergy®. Grow longer and
stronger in this invigorating 60-minute mind-body workout. Group
Centergy incorporates yoga and Pilates fundamentals with athletic
training for balance, mobility, flexibility, and the core. Emotive
music drives the experience as you breathe and sweat through this
full-body fitness journey. Take the time to Center Your Energy with
Group Centergy.
Yoga:
This class encompasses all aspects of yoga; strength, alignment,
balance, breathing, focus of mind and flow of energy. The mixture
of basic and challenging poses will help you feel strong and
renewed.
Yoga Basics:
You may have been to the intro yoga classes or just have not made
it into practice in a while. This class will help your body move and
flow through the asana with fresh awareness and ease. Time will
often be spent going deeper in a particular pose. This is an all levels
class.
Gentle Yoga:
This is a class for those just beginning a yoga practice, recovering
from injury, or those needing a slower paced yoga experience.
Focus is on alignment, flexibility, and breathing.
Power Vinyasa Yoga:
A dynamic, flowing class taught in the style of Baron Baptiste.
Vinyasa Flow Yoga:
A mixed level, active and flowing class for those wanting to deepen
their practice. A variety of poses will be explored. An excellent class
for those needing to cross train and stretch for tennis and running.
Hot Yoga:
60 or 90 minute class that includes breathing exercises and hatha
yoga postures designed to work every muscle, organ, joint, gland,
tendon, ligament and cell in the body. An excellent full-body
workout done in a heated environment.
Yoga Flow:
This class offers the foundation poses of Yoga with a focus on
proper breathing and proper alignment. We will flow through the
poses using the breath. A great opportunity to work on flexibility
and endurance. Sometimes energetic, sometimes slower, depend
on class participants.
Pilates Bar
Barre is the latest fitness craze sweeping the nation, and now
you’ve got it right here at Columbia Athletic Club! Barre combines
Ballet, Pilates and Yoga to give you an amazing 45-minute workout
that will sculpt your legs, butt and core, scorch calories, and leave
you feeling lean and elongated. You don’t need to be a dancer to
participate. We take inspiration from dance and ballet, melding
these with fitness moves gleaned from Pilates as well as the grace
and wisdom of Yoga.
Yin Yoga:
This class is designed to stretch and lengthen the muscles of the
body. Great for athletes and yoga participants of all levels. Poses
will be held for an extended period of time, creating elongation of
muscles that we use during exericse and everyday life.
Yin/Yang Fusion:
A thoughtful fusion class of Hot Yoga, Vinyasa Flow and Yin Yoga.
Strength, breathe and stretch all in one hour!
MELT Method:
This all-levels class uses specialized soft body rollers and small
MELT hand and foot balls to simulate the results of manual
therapy. The MELT Method is a simple self-treatment method that
eliminates chronic pain, improves performance and decreases
stress brought on by everyday living.
Note: In order to take the Melt Method weekly classes, you must first take an Intro to Melt
Method workshop and purchase your own MELT roller. Workshops are held every 4-6
weeks here in the mind/body studio
Columbia Athletic Clubs Silver Lake • 505 128th Street SE • Everett, WA 98208 • 425.745.1617
FEBRUARY SILVER LAKE GROUP EXERCISE SCHEDULE
MONDAY
TUESDAY
Bootcamp
(GYM)
5:45-6:45
Kyle
Group Core
6:05-6:35
Kyle
Water Aerobics
7:45-8:45
Maria
Group Power
8:45-9:45
Bari
Group Core
8:45-9:15 Chrissy
Total Body
Zumba Basics
Conditioning (GYM)
9:15-10:15
9:15-10:15
Jenny
Linda
Group
Group
Blast
Power
9:50-10:50
10:20-11:20
Bari
Bari
WEDNESDAY
THURSDAY
FRIDAY
Group Core
6:05-6:35
Kyle
Bootcamp
(GYM)
5:45-6:45
Kyle
Water Aerobics
7:45-8:45
Maria
Zumba
9:00-10:00
Donna
Group
Power
10:20-11:20
Chrissy
Water Aerobics
7:45-8:45
Maria
Group Power
8:45-9:45
Maria
Total Body
Conditioning (GYM)
9:15-10:15
Jenny
20/20/20
9:50-10:50
Darcy
Aqua Zumba
2:15-3:00
Quigong
2:15-3:15pm
Pam
Brian/Martha
Group
Blast
4:45-5:45
Mary
Group
Power
4:45-5:45
Dot
Step & Strength
4:45-5:45
Group Kick
Bootcamp
(GYM)
6:00-7:00
Bobby
Zumba
6:00-7:00
Katie
Group Kick
6:00-7:00
Lori
Group Core
7:05-7:35
Lori
Water Aerobics
7:35-8:35
Maria
Insanity Workout
(Gym $)
7:35-8:35
Brandy S
Group
Power
7:05-8:05
Maria
Darcy
6:00-7:00
Lori
Group Core
7:05-7:35
Lori
Insanity Workout
(Studio $)
7:35-8:35
Brandy S
Interval
Training
8:45-10:00
Darcy
Group
Power
10:20-11:20
Kyle
SATURDAY
SUNDAY
Group Core
7:30-8:00
Kyle
Group Kick
8:00-9:00
Kyle
Group Power
9:05-10:05
Mary
Insanity Workout
10:00-11:00
Brandy S
Group
Blast
10:15-11:15
Mary
Group
Power
9:30-10:30
Group
Power
4:45-5:45
Mary
Bootcamp
(GYM)
6:00-7:00
Linzy
Zumba
6:00-7:00
Katie
Group
Power
7:05-8:05
Maria
Columbia Athletic Clubs Silver Lake • 505 128th Street SE • Everett, WA 98208 • 425.745.1617
Mary
FEBRUARY SILVER LAKE GROUP EXERCISE CLASS DESCRIPTIONS
Group Exercise Class Descriptions
Boot Camp/Total Body Conditioning:
This class is designed to increase speed,
agility, muscle strength, and endurance
using basic military, plyometric, sport
specific movements and calisthenics. Be all
that you can be!
Group Power®:
Group Power® is Your Hour of Power! Blast
all your muscles with this high-rep weight
training workout. Using an adjustable
barbell, weight plates, and body weight,
Group Power combines squats, lunges,
presses, and curls with functional integrated
exercises. Dynamic music and a motivating
group atmosphere will get your heart rate
up, make you sweat, and push you to a
personal best! Power Up!
Step & Strength:
Explosive step movements along with fun
music and creative choreography. Enjoy this
cardio class along with body conditioning
that utilizes weights, bands, the ball and
more!
Group Blast®:
BLAST OFF your workout with 60 minutes
of cardio training that uses The STEP® in
highly effective, athletic ways. Group Blast®
will get your heart pounding and sweat
pouring as you improve your fitness, agility,
coordination, and strength with exciting
music and group energy. HAVE A BLAST!
Interval Training:
This hour does it all…Intervals of cardio,
strength and abdominal training provide
a full body workout. Get ready to get into
great shape!
Group Kick®:
Kick Some . . . with Group Kick®! This
gripping hour burns a ton of calories and
builds total body strength! Tap into the
hottest mixed martial arts movements done
at a rapid-fire pace to smash your cardio
fitness. From the boxing ring to the fighting
cage, Group Kick combines cutting-edge
moves with thrilling music. This electric
experience is addictive! Bring It On with
Group Kick!
Kickboxing:
This martial arts-based cardio class will kick,
punch and move you into shape! Easy-tofollow movements in an athletic format
make this hour a great class for everyone.
Abdominals and stretch complete the class.
Zumba!:
Get ready to move! This Latin Dance based
exercise class combines the best of Latin
and traditional dance movements to make
for a fun-filled hour of exercise. Shake,
shimmy and move yourself into shape!
Zumba Plus:
This class incorporates 45 mins of traditional
Zumba for an excellent cardio workout
followed by 30 minutes of Zumba toning
utilizing hand weights for strength training.
Group Core®:
Let’s get Hard Core! Train like an athlete
in 30 action-packed minutes. A strong
core, from your shoulders to your hips, will
improve your athletic performance, help
prevent back pain, and give you ripped
abs! Expert coaching and motivating
music will guide you through functional
and integrated exercises using your body
weight, weight plates, a towel, and a
platform – all to challenge you like never
before. Reach Your Peak with Group Core®!
Qigong:
Qigong is an ancient Chinese health care
system that integrates physical postures,
breathing techniques and focused
intention. It is an integration of physical
postures, breathing techniques, and
focused intentions. The gentle, rhythmic
movements of Qigong reduce stress, build
stamina, increase vitality, and enhance the
immune system. It has also been found
to improve cardiovascular, respiratory,
circulatory, lymphatic and digestive
functions.
Water Fitness
Water Aerobics:
Straight- forward exercises done in an
easy-to-follow pattern make this class a
great way to get fit! Intervals of cardio and
strength training movements are combined
to maximize your workout time. Stretching
completes the class. Heart rate monitors are
encouraged.
Aqua Motion:
This class consists of range of motion,
muscle strengthening, and endurance
building activities as well as flexibility
exercises. It incorporates walking or
rebounding in various directions and strides
utilizing specific upper body movements.
This class will improve agility and range
of movement, improve lateral movement,
increase core strength, increase balance and
body awareness. It is great for those with
arthritis, fibromyalgia, joint replacements,
post surgery rehab, pre and post natal or for
cross training.
Water Cross:
This class incorporates a cardiovascular
workout with movements of running,
jumping and bouncing. This class uses
the techniques of circuit training and
speed intervals and integrates exercises
to improve muscular strength, endurance,
range of motion, balance, and mobility.
Pilates based exercises are included to
develop “core strength and length.” The class
ends with yoga-style stretching to enhance
posture and body awareness. Discover the
differences between movement in water
and on land. Water workouts are wonderful
for the active aging. This class is fun,
innovative, and effective.
20/20/20:
Class format changes every 20 minutes.
Segments may include, hi-lo, step, bosu,
interval work, strength,core and more.
Something for everyone! All levels.
Columbia Athletic Clubs Silver Lake • 505 128th Street SE • Everett, WA 98208 • 425.745.1617