1. health and fitness

fitNEWS
Silver Lake
Inspiring healthier lives since 1981.
March 2015
The Benefits of Camps!
Camps are an opportunity for growth! Participants in CAC Camps and classes experience
new adventures and opportunities in every program, and are challenged both mentally
and physically every day! Programs include games, both indoors and out, obstacle
courses, team-building and arts and crafts, and much, much more.
Camps and classes at CAC also provide an
opportunity for participants to unplug
from technology. Kids engage and
contribute in real world interactions, and
build friendships through physical activity
and shared goals, all while leaving the
tablets, phones, and computers at home.
For creative kids, programs offer an
opportunity to design, build, and decorate
their own projects using blocks, Popsicle
sticks, rubber bands, and other household
items. Programs offer participants an
opportunity to be unique, and create
unique items, all while engaging with one another and working together. CAC Program
participants have done everything from building Minecraft worlds with cardboard boxes
to sharing handmade friendship bracelets made with yarn.
Camps and classes at CAC also offer an opportunity to learn something new, whether
it’s a game (Geezer ball, anyone?) a dance, an exercise, a musical instrument, or even a
language! Programs help to develop lifelong skills and talents.
In the Programs department at CAC we are dedicated to creating a camp and class
environment that is so much more than just another summer program, or something to
keep your child occupied while you hit the
weights. We encourage the whole family to
participate, and grow together!
For information on upcoming daily and
weekly programs, simply continue on to the
next pages. Look for our annual Summer
Guide in the club in March! We look forward
to getting to know your family through
our wide variety of programs and summer
camps. Feel free to contact Bari Dockens,
Program Director, for more information
[email protected]
Summer Camps
Open For
Registration!
Summer is just around the
corner, so check out all the
amazing summer camps we are
offering! There’s sure to be a
camp for everyone. Here are just
a few of the camps we will have:
•IMPACTeens
•“FITteen” Camp:
•Jr. Camp Counselor Camp
•ACTION Camp
•“MEGAMINDS” Camp
•“All AMERICAN” Sports Camp
•“THE ORIGINAL” Camp
Columbia
•“WAHOO’S” Camp Columbia.
•“MINI” Camp Columbia
•“MYTHBUSTER” Science Camp
For more information or to
register contact the Activities
Desk today!
Fitnews Table of Contents
Programs.....................Pages 1 – 3 Operations..................Page 3
Fitness.........................Pages 4 – 6
Youth Fitness..............Page 6
Tennis..........................Page 6
Aquatics......................Page 7
Group Ex.....................Page 8
Schedules....................Pages 9 – 21
SILVER LAKE STAFF
GENERAL MANAGER
Mark Peterson ext. 2248
[email protected]
OPERATIONS DIRECTOR
Cody Glad ext. 2241
[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
 www.cacsilverlake.com
PROGRAMS
March 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: Saturday, 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: Wednesday, 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, 8:30 – 10:00 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, March 20
(Pickle ball and Geezerball)
Time: 7:00 – 9:00 p.m.
FEE BASED ACTIVITIES
March Kids Night Out
Parents drop off your kids and go out for dinner or
a movie. We will feed your kids dinner, wear them
out with games in the gym, the group ex room
and the youth lounge. Older participants will go
swimming and watch a movie in the pool while
younger participants have more time for games in
the kid’s club and youth lounge activities.
Date: Saturday, March 7
Time: 4:00 – 8:00 p.m.
Ages*:5 & up *Swimming and movie in the pool for ages 6 & up
Fee: $25 Member/$35 Non-member
Blended Lifeguard Cert. Class
Lifeguard training class through the Red Cross.
You are required to read the class material online,
watch the lifeguard videos and take quizzes,
before the first day of Lifeguard Training. (We
recommend starting this studying process at least
1 month prior to April 17).
Dates: April 17 – 19
Ages: 15 and older
Place: April 17 & 18, CAC - Silverlake
April 19, Marysville - Pilchuck HS Pool*
Days: Friday, 5:00 – 9:00 p.m. CPR/AED/First Aid
Pre-requisites
Saturday, 10:00 a.m. – 6:00 p.m. (Videos and
all rescues)
*Sunday, 8:00 a.m. – 1:00 p.m. (Backboarding
skills and Final Test at Marysville-Pilchuck
HS Pool)
Blended Lifeguard Certification Fee:
$150 Member & Employees/$175 Non-member
Re-certification for Lifeguards: $100
Continued on next page.
PROGRAMS continued
“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 through 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
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 to
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 425-745-1617 ext. 2226 or
[email protected]
OPERATIONS
Half Day: 9:00 a.m. – 12:00 p.m. (3 and older)
Fee: $130/$40 a day Member
$150/$50 a day Non-member
3-on-3 Basketball
Tournament- Coming March
13 – 15!
Team sign ups are open now!
“Jump into the Madness!” Columbia
Athletic Club’s 3rd annual 3-on-3 basketball
tournament. Team of 3 to 4 participants to
play in our 3-on-3 Basketball Tournament. 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 – 50), (51 & 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.
Youth Team Registration Fee:
$80 Member/$100 Non-member
(If registered by February 27th guaranteed a T-shirt)
Adult Team Registration Fee:
$100 Member/$120 Non-member
(If registered by February 27th guaranteed a T-shirt)
Spring into the season with a
massage at Silver Lake!
Massage therapy is the perfect
compliment to an active, healthy
lifestyle, and is available at Silver Lake
by appointment 7 days a week. Our
therapists, Thomas Hill and Babe Dacones,
offer a combined 35 years plus experience
at CAC alone, and specialize in a variety of
techniques, including pre and post natal,
Hot Stone Therapy, Swedish and deep
tissue, and more. Book your appointment
today at the Front Desk and see what the
power of touch can do for you!
Enrollment is now open
for Little Thinkers
Preschool!
Little Thinkers is a movement and nature
based preschool program that meets
weekday mornings 9:00 a.m. to 1:00 p.m.
Children engage in indoor and outdoor
activities, participate in daily swimlessons 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, and only 3 spots
remain total for both classes. If you are
interested in enrolling your child or would
like more information on the Program,
please contact Cheyenne at cheyenner@
columbiaathletic.com
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:
Join us in the Café!
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.
Café 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
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
FITNESS
Exercise of the
Month: Partner
Plank Ball Pass
Performed by Personal Trainers,
Noby Barrett & Kristi Andersen
A great exercise to strengthen your core.
1.
1. Partners positioned in plank facing
each other 2 to 3 ft. apart.
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.
Unleash your inner beast!
Starting April 12th
Look for details in the coming
weeks.
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.
Injury Screen dates:
Monday, March 2, 6:00 – 7:00 p.m.
*Sign-up for a 15-minute slot on the slat wall.
2.
2. Pass the medicine ball back and
forth making sure to alternate arms
for each pass.
3.
3. Do this for 30 seconds, progressing
with a longer duration making sure
core stays engaged.
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.
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.
Continued on next page.
FITNESS continued
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: Wednesdays, 4:30 p.m.
Saturdays, 10:15 a.m.
Place: Cycle Studio
*Limit to 6 people
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: 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!
Dates:TBD
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.,
Saturdays, 11:20 a.m.,
Sundays, 12:00 p.m.
Located in the 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
Continued on next page.
FITNESS Cont.
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 & Thursdays, 7:00 p.m.
Fridays, 10:00 a.m.
Place: by Cardio Equipment
*Receive 25% off one Polar Heart Rate
monitor upon completion of first month.
*Limit to 15 people
Speed
Do you have the need...the need
for SPEED?! This training program is
designed specifically for runners of all
levels looking to improve their overall
speed, speed endurance and technique.
Let’s improve that mile, 5k, 10k, half
marathon, or marathon with IMPACT
Speed. Your body will be pushed to the
limits with a variety of workouts, ranging
from intervals and hill repeats to sprints
and plyometrics. Time trials will be
incorporated throughout the series to
show improvement.
Jackson High School Track
Days: March 30 – June 8 (10 weeks)
Days: Mondays, 6:15 p.m.
Everett Memorial Stadium
Dates: April 1– June 10 (10 weeks)
Days: Wednesdays, 9:30 a.m.
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.
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 reformatted to educate 4-5 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 14-15 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.
TENNIS
Junior Tennis Program
(SLJT)- New 4-week Session
starts March 2
Members can sign up at the front
desk or by going through our online
registration form on our website @ www.
columbiaathletic.com go to Silver Lake,
click on tennis, and go down to SLJT. If
you don’t know what class level to sign up
for contact Jesse Schouten or Elliot Beam.
All Tennis Ladders Start
March 11
We’re starting the BIG Singles Ladder and
the Men’s and Women’s Doubles ladders
again and it will run until December
31st. Sign-ups will be taken until March
7th for the initial rankings. If you missed
that deadline, you can still be added to
any of the ladders; however you start at
the bottom. The ladders will start March
11th. Contact Mark Bergman at markb@
columbiaathletic.com to sign up.
Stroke of the Week Will
Return in June
The weekly class will be taking a hiatus
for 3 months but we plan to have it come
back this summer. Stay tuned for the
return of Stroke of the Week in the June
Newsletter.
USTA Silver Lake NTRP Adult
Tournament (Doubles only)
Take part in Silver Lake’s annual USTA
NTRP doubles tournament. Divisions
are based on the combined ratings of
the doubles partners and are single
elimination. Divisions will start at 6.0
and go up to 8.0. Women’s, Men’s and
Mixed doubles will be offered. There is
a two-event limit. If playing two events
one must be mixed doubles. Online
registration is available. Entry forms can
be picked up in the Tennis lobby and
when filled out turned into the front desk.
You must be a member of the USTA to
play in this tournament. For questions
contact Mark Bergman.
Date: April 16 – 19
Fee: $20 per player/$40 per team
Entry Deadline: April 16th (Online
Registration Available @ USTA’s tennislink)
Silver Lake Players in the
PNW Final 2014 rankings
The year-end rankings are in and a few of
our staff, adult and junior members did
very well in 2014.
Adults:
Dick Eitel
Avery West
Jack Follis
Grant Gebauer
Mike Mietzner
Brian Tinsley
#1 Men’s 85 Singles
#3 Men’s 80 Singles
#10 Men’s 75 Singles
#13 Men’s Open Singles
#7 Men’s 50 Singles
#13 Men’s 55 Singles
#21 Men’s 45 Singles
#28 Men’s 45 Singles
Linda Christine
#14 Women’s 45 Singles
Junior’s Current Standing List
Kate Ivens
#40 Girl’s 12 Singles
Alisha Alonichava
#47 Girl’s 12 Singles
Olivia Meader-Yetter #43 Girl’s 14 Singles
Lauren Kreutzer
#63 Girl’s 14 Singles
Madeline Mahler
#87 Girl’s 16 Singles
Jessica Sim #96 Girl’s 16 Singles
Emily Sandquist
#88 Girl’s 18 Singles
Justin Sim
Joe Yamauchi
Kincaid Norris
#80 Boy’s 14 Singles
#85 Boy’s 14 Singles
#30 Boy’s 16 Singles
AQUATICS
Lap Swimming 101
High School Swimming
Off-Season Conditioning
Program
Drew Whorley, Aquatics Director
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: Monday/Wednesday/Friday,
3:00 – 4:00 p.m.
Or Tuesday/Thursday,
3:15 – 4:15 p.m.
Fee: $40 per month (T/Th) or
$60 (M/W/F) Member
L
Wahoos
ap swimming is a wonderful way to stay in shape and
maintain a healthy lifestyle. It is a very popular form
of water fitness that is booming in our club. You may
occasionally find an empty lane that’s all your own, however
there may be times that you will show up at the pool for
your swim and see that each lane has one or more swimmers
already going.
This does not mean you are out of luck! A single lane can accommodate several
swimmers. Take a minute to observe each of the lanes and get a sense of which one
you match up with best. Some pools designate slow lanes and fast lanes, but seeing the
swimmers that are already going is an even better gauge.
Here are some helpful tips if you find yourself in a situation where you need to share a
lane:
Talk to your potential lane mate: It is important to talk to your lane mate about sharing
a lane. There are two ways in which you can share and they can be found below.
Splitting the Lane: In this scenario, one of you swims on one side of the lane and one of
you swims on the other. If you’re splitting the lane, you stay in your half no matter what.
Circle Swimming: (see illustration right) Much like traffic
on a road, always swim on the right side of the lane. This
means swimming on one side of the lane going down
and the other side of the lane coming back. Swimmers
move in a counterclockwise circle, hence the name.
Passing Other Swimmers: Unless all of the swimmers
in a lane are perfectly tuned to each other, one swimmer
is going to catch up to another one. When that happens,
one or two gentle taps on the foot ahead of you tells that
swimmer in the lead that the swimmer behind them wants
to pass. Lap swim etiquette is for the swimmer being passed
to stop at the next wall, allowing the other swimmer to
do a turn a pass them, then the passed swimmer resumes
swimming. It is ok for a swimmer that wants to pass to cut
across a lane and change direction instead of doing the
foot-tap and wall pass, but the swimmer doing so needs
to be fully aware of what is happening around them so no
other swimmers get clobbered!
Our non-competitive swim team has
eleven 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.
Times are 4:00 to 5:00 p.m., 4:45 to 5:45 p.m.,
5:30 to 6:30 p.m. and 6:15 to 7:15 p.m. This
program features 45 minutes of pool time
and fifteen minutes of dry land activity
that focuses on core strengthening.
Participants have the option to swim
on: Monday,Wednesday,Friday or
Tuesday,Thursday, Friday. In addition we
offer a 45 minute, once a week program
on Saturdays. Those practices occur at
9:00 a.m., 9:45 a.m., 10:30 a.m., 11:15 a.m. and
12:00 p.m.
Please contact the aquatic department
with any questions regarding this
program [email protected]
Group Swim Lessons
A new session of weekday swim lessons
starts on March 9th, and our Saturday
session will start the 7th. Pick up a
registration form at the front desk or
visit our website to enroll for any of the
sessions listed at any time.
GROUP EXERCISE
Insanity Workout
Save the Date: April 25th & 26th
MOSSA LAUNCH!
Get on Board NOW!
Ready to make REAL changes? The Insanity
Workout is for YOU!
Springtime is a great time to Launch into a new
fitness program!
Push yourself to your limits with this cardio
challenge workout that uses no weights or
equipment--just YOU.
If you haven’t tried Group Power®, Group Ride®,
Group Blast,® Group Core®, Group Kick® or Group
Centergy®, now is the time!
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.
Results-driven programming, motivational music
and inspiring instructors will help you achieve your
fitness goals!
Join us on Saturday April 25th & Sunday April 26th.
Reserve your space for EACH class you’d like to take
at the front desk.
Insanity is for ALL levels of exerciser.
Modifications are given for all exercises
Let’s Move...Together!
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]
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.
Intro to Melt Method
Workshop with Cheree
Brodrick
Try ZUMBA! Ditch the Workout...
Join the Party!
The MELT Method is a simple selftreatment method that eliminates chronic
pain, improves performance and decreases
stress brought on by everyday living. This
all-levels class will use specialized soft
body rollers and small MELT Hand and
Foot balls to simulate the results of manual
therapy.
Everybody and every body! Each Zumba®
class is designed to bring people together
to sweat it on.
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.
How It Works:
Come join us:
We take the “work” out of workout, by
mixing low-intensity and high-intensity
Mondays, 9:15 a.m. with Linda
Tired of pain and soreness? Relive aches
and pains brought on by stuck stress
caused by aging and active living. Reduce
inflammation, ease chronic neck and low
back strain, improve alignment, and learn
how to keep your whole body working
better.
Join Certified MELT Instructor Cheree
Brodrick for this Intro Workshop and
experience changes in how your body
looks and feels. You will learn methods that
will help you remain active, healthy and
pain-free for life!
Date: Call for Dot for Specific Date
Place: Mind/Body Studio
Fee: $20 Member/$25 Non-member
Reserve your space at the front desk.
*Participation in an Intro to Melt Workshop is Required
before attending complimentary weekly classes.
It’s Perfect For....
Benefits
Wednesdays, 9:00 a.m. with Donna
CAC-Silver Lake Annual March
Madness Bracket Challenge
Sports fans! The NCAA Men’s
Basketball Tournament is starting
soon, which means it is time
again for our annual March
Madness Bracket Challenge.
To participate, simply fill out a bracket
with your predictions of the tournament’s
outcome. Participants will earn points
for each correct prediction and the
participant with the most total points
at the end of the tournament will win
1-month of free dues.
Brackets will be available at the Front
Desk starting Monday, March 17th. Please
turn in your completed bracket to the
Front Desk no later than Wednesday,
March 19th.
Participation is free. Limit of
1 bracket per
member.
Good Luck!
MARCH 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
THURSDAY
FRIDAY
SATURDAY
Aqua Motion
8:50-9:50
Pam
Coffee Break
10:30-11:30
Aqua Zumba
2:15-3:00
Pam
Yin Yasa Yoga
11:00-12:00
Marni
March 18th
Yoga Stretch
11:05-12:05
Bari
Aqua Motion
2:15-3:15
Dot
Qigong
2:15-3:15
Brian/Martha
Aqua Motion
2:15-3:15
Dot
Coffee Break
3:30-4:30
March 17th
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
MARCH 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
MARCH SILVER LAKE BIG POOL SCHEDULE
MONDAY
TUESDAY
Water Aerobics
7:45 - 8:45
Aqua Motion
8:50 - 9:50
WEDNESDAY
THURSDAY
Water Aerobics
7:45 - 8:45
Water Cross
8:50-9:50
FRIDAY
SATURDAY
SUNDAY
Water Aerobics
7:45 - 8:45
Aqua Motion
8:50 - 9:50
Aqua Motion
8:50 - 9:50
Adult Group
Lessons
8:00 - 8:45
Swim Lessons
9:00 - 12:45
Swim Lessons
10:00 - 2:10
Swim Lessons
10:00 - 2:10
Aqua Zumba
2:15 - 3:00
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
Swim Lessons
10:00 - 2:10
Swim Lessons
10:00 - 2:10
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
MARCH 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
MARCH 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
MARCH 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
MARCH 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
Open Gym
Basketball
Ages 16 and older
Full Gym
Basketball
Gary
Half Gym Reserved
10:00am-12:00pm
11:00-2:30
North
Private B-ball
* Gary
See Descriptions
South
Private B-ball
* Gary
See Descriptions
South
Private B-ball
* Gary
See Descriptions
South
Private B-ball
* Gary
See Descriptions
South
Private B-ball
* Gary
See Descriptions
South
3 on 3 Basketball
Tourney
Mar. 13th 3-8:30pm
Mar. 14 12-9:00pm
Mar. 15 12-5:00pm
Full Gym
Fit’N’Fun
5:00-5:45
Program Staff
FASTR
6:00-7:00
Brittney
Full
$ Insanity Workout
7:35-8:35
Brandy
South
North
Learn’N’Burn &
Boot Camp Class
6:00-7:00
FULL
Zones Training $
7:00-8:00
Lindsay
South
FASTR +
4:00-5:00pm
Chrissy
South
Basketball Pick Up
Game 10+
4:30-5:30 North
Supervised Open
Gym
5:45-6:45pm
Program Staff
North
Adult
Basketball
Open Gym
Basketball Pick Up
12 & older
4:00-5:00
North
Kids Night Out
7-Mar
4-8pm
Boot Camp Class
6:00-7:00
South
Zones Training $
7:00-8:00
Lindsay
South
Family Fun Night
20-Mar
Pickle ball
&
Geezer ball
7:00-9:00pm
Full Gym
8:30-10:00pm
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
MARCH SILVER LAKE GYM CLASS DESCRIPTIONS
March 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: Saturday, 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: Wednesday, 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, 8:30 – 10:00 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, March 20
(Pickle ball and Geezerball)
Time: 7:00 – 9:00 p.m.
FEE BASED ACTIVITIES
March Kids Night Out
Parents drop off your kids and go out for dinner
or a movie. We will feed your kids dinner, wear
them out with games in the gym, the group ex
room and the youth lounge. Older participants
will go swimming and watch a movie in the
pool while younger participants have more time
for games in the kid’s club and youth lounge
activities.
Date: Saturday, March 7
Time: 4:00 – 8:00 p.m.
Ages*: 5 & up *Swimming and movie in the
pool for ages 6 & up
Fee:
$25 Member/$35 Non-member
Blended Lifeguard Cert. Class
Lifeguard training class through the Red Cross.
You are required to read the class material online,
watch the lifeguard videos and take quizzes,
before the first day of Lifeguard Training. (We
recommend starting this studying process at least
1 month prior to April 17).
Dates: April 17 – 19
Ages: 15 and older
Place: April 17 & 18, CAC - Silverlake
April 19, Marysville - Pilchuck HS Pool*
Days: Friday, 5:00 – 9:00 p.m. CPR/AED/First Aid
Pre-requisites
Saturday, 10:00 a.m. – 6:00 p.m. (Videos and
all rescues)
*Sunday, 8:00 a.m. – 1:00 p.m. (Backboarding
skills and Final Test at Marysville-Pilchuck
HS Pool)
Blended Lifeguard Certification Fee:
$150 Member & Employees/$175 Non-member
Re-certification for Lifeguards: $100
“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 through 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/$40 a day Member
$150/$50 a day Non-member
3-on-3 Basketball Tournament- Coming March
13 – 15!
Team sign ups are open now!
“Jump into the Madness!” Columbia Athletic
Club’s 3rd annual 3-on-3 basketball tournament.
Team of 3 to 4 participants to play in our 3-on3 Basketball Tournament. 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 – 50), (51 & 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.
Youth Team Registration Fee:
$80 Member/$100 Non-member
(If registered by February 27th guaranteed a T-shirt)
Adult Team Registration Fee:
$100 Member/$120 Non-member
(If registered by February 27th guaranteed a T-shirt)
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 to 6:00 p.m. Thank you.
Columbia Athletic Clubs Silver Lake • 505 128th Street SE • Everett, WA 98208 • 425.745.1617
MARCH SILVER LAKE MIND/BODY STUDIO SCHEDULE
MONDAY
TUESDAY
WEDNESDAY
Yoga Flow
5:45-6:45
THURSDAY
FRIDAY
SATURDAY
SUNDAY
Yoga Flow
5:45-6:45
Helen
Helen
Yoga
7:00-8:15
Yoga
7:00-8:15
Yoga
7:00-8:15
Jihahn
Jihahn
Jihahn
Pi-Yo
8:00-9:00
Brandy S
Power
Vinyasa Yoga
85-90’
9:30-10:35
Carmen
Hot 26 Yoga
100-105’
9:30-10:30
Colette
Pilates Barre
Yin/Yasa Yoga
11:00-12:00
10:45-11:30
Carmen
Melt Method
9:30-10:30
Cheree
Hot Power Yoga
100-105’
10:45-11:45
Carrie
Marni
Hot 26 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
Hot Power Yoga
100-105’
9:00-10:00
Erika
Jihahn
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 26 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 26 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
MARCH 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:
Sixty-minute class. A set sequence of 26 postures and 2 breathing
exercises 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
MARCH 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 Core
8:45-9:15 Chrissy
Zumba
9:15-10:15
Linda
Group
Power
10:20-11:20
Bari
Group Power
8:45-9:45
Bari
Wednesday
Total Body
Conditioning (GYM)
9:15-10:15
Jenny
Group
Blast
9:50-10:50
Zumba
9:00-10:00
Donna
Group
Power
10:20-11:20
Bari
Chrissy
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
Group Kick
Water Aerobics
7:35-8:35
Maria
Insanity Workout
(Gym $)
7:35-8:35
Brandy S
FRIDAY
Group Core
6:05-6:35
Kyle
Bootcamp
(GYM)
5:45-6:45
Kyle
Water Aerobics
7:45-8:45
Maria
Aqua Zumba
2:15-3:00
6:00-7:00
Lori
Group Core
7:05-7:35
Carla
THURSDAY
Darcy
6:00-7:00
Lori
Group Core
7:05-7:35
Lori
Group
Power
7:05-8:05
Maria
Water Aerobics
7:45-8:45
Maria
Group Power
8:45-9:45
Maria
Total Body
Conditioning (GYM)
9:15-10:15
Jenny
Group Core
10:00-10:30
Chrissy
Step & Strength
9:00-10:00
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 (GYM)
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
Group
Power
7:05-8:05
Maria
Insanity Workout
(Studio $)
7:35-8:35
Brandy S
Columbia Athletic Clubs Silver Lake • 505 128th Street SE • Everett, WA 98208 • 425.745.1617
Mary
MARCH 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
MARCH SILVER LAKE CYCLE STUDIO SCHEDULE
MONDAY
Group Ride
9:15-10:15
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
Dot
R30
9:30-10:00
Chrissy
FRIDAY
Group Ride
9:15-10:15
SATURDAY
SUNDAY
Group Ride
9:00-10:00
R30
9:00-9:30
Jenna
Mary
Chrissy
Buffy
Group Ride
6:00-7:00
Group Ride
6:00-7:00
Mary/Brandy S
Karla
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