fitNEWS Inspiring healthier lives since 1981. Silver Lake This Spring, April 2015 “Hunt the Beast” – this adventure through Mill Creek will have you exploring high and low! Checkpoints are marked on the map and it’s up to you to find as many as you can before the time runs out! Feel free to run, walk, bike, ride a donkey or push a stroller. Hunt the Beast is meant to be FUN, so go as fast or slow as you want. The fun starts June 6th at 10:00 a.m. Consistency Tracking – the hardest part in achieving your goals and maintaining your health and fitness is consistency. That is why a stamp card will be provided to each Challenge participant. You will be awarded points for your consistency in a variety of ways: checking into the club, Bod Pod testing, attending group Bootcamps and checking the CAC - Silver Lake Facebook page. Various point levels will earn you special rewards and prizes (i.e. free membership dues, personal training packages, massages, gift certificates, and much more). Be sure to turn in your stamp cards no later than Wednesday, June 24th. Everyone wins something! Swag – a t-shirt or tank commemorating the Spring Challenge and all of your hard work! “Unleash the Beast” Spring Challenge 2015 April 12 – June 20 Components: Personal Training – choose to train solo or with a partner once a week for 30 min. or 60 min., which equates to 10 sessions during the challenge period. You are free to use these sessions as they fit into your schedule. Small Group Training – choose 5 IMPACTraining small groups that you want to attend during the challenge period. Fitness Test – this test will be administered at the beginning and end of the challenge. The test will combine a mix of fitness disciplines designed to challenge every part of the body. Bootcamps – there will be 5 Saturday morning Bootcamps during the challenge beginning at 9:00 a.m. The Bootcamps will take place in the gym. All are welcome. Body Composition Testing – tested by the Bod Pod, you have the chance to take your body composition information, create change in your body comp and get the results to pay off. Your follow-up test in June will determine your body comp change. Don’t just rely on the scale. Get an accurate picture of what’s happening inside your body. First Test: April 15 – 18 Second Test: June 17 – 20 Cost*: Individual: $179 (30 min.)/$239 (60 min.) Partner: $149 (30 min.) per person/$209 (60 min.) per person Includes two Bod Pod tests, two fitness tests, 10 personal or partner training sessions, 5 small group training classes, 5 Bootcamps, stamp card and a t-shirt. The challenge fee will be billed to your membership account (unless otherwise designated) in 2 monthly installments on the 10th of April and May. *Per month rate. All prices do not include tax. Tax will be added at point of sale. Fitnews Table of Contents Fitness................. Pages 1 – 4 Youth Fitness......Page 4 Group Exercise... Page 5 Active Aging....... Page 5 Membership.......Page 6 Operations..........Page 6 Aquatics..............Pages 6 – 7 Tennis..................Page 7 Programs............. 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 FITNESS Exercise of the Month: Single Arm Snatch Performed by Personal Trainer, Kristi Andersen A great total body exercise. [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 1. Using an overhand grip, standing with feet slightly wider than shoulder-width apart. Lower your hips to the floor until your knees are bent at 90-degrees and the dumbbell is resting on the floor. [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 2. Quickly pull the dumbbell toward the ceiling while simultaneously extending your knees and hips, rasing your body on the balls of your feet. Keep the dumbbell close to your body. 3. As the dumbbell reaches its highest point, quickly rotate your elbow under the weight and extend your arm upwards. The dumbbell will rest over the top of your shoulder with the palm facing away from your body. 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. 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. Thrive Chiropractic A local Wellness Center located in the Mill Creek Town Center! Thrive takes a very gentle and specific approach to their chiropractic care, called the Blair Technique. So “no twisting, cracking, or popping.” Adjustments last longer and fewer are needed! Their Doctors and staff are friendly, reliable, and committed to their patients. Continued on next page. FITNESS continued 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. 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: Wednesdays, 4:30 p.m., Saturdays, 8:00 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; Endurance-driven; 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 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 Days: Fridays, 9:00 a.m. Place: Gym IMPACT continued next page. FITNESS continued YOUTH FITNESS IMPACT continued. IMPACT 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 Date: 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. 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, 11:30 a.m. Sundays, 12:00 p.m. Place: Group Ex Studio *Limit to 6 people Youth Fitness Orientation 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, 6:00 p.m. Place: Group Ex Studio 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 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. GROUP EXERCISE April Mossa Launch: Saturday 25th/ Sunday April 26th: Let the music and our motivating instructors MOVE YOU! Spring is the season of change, and change is what MOSSA and group exercise is all about--helping YOU make the changes in your fitness routine that produce the results YOU want. Group Kick®, Group Core®, Group Power®, Group Centergy®, Group Ride®, R30®, and Group Blast® offer workout experiences for everyone. Join us for our spring launch classes and post party celebration! Launch Schedule: Saturday, April 25: 7:30 a.m. Group Core® 8:00 a.m. Group Kick® 9:00 a.m. Group Ride® 9:05 a.m. Group Power® 10:10 a.m. Group Blast® Sunday, April 26: 9:00 a.m. Group Ride® 3:00 p.m. Group Centergy® Please reserve your space for each class you’d like to take at the front desk Let’s Move...Together! Pilates Barre Barre workouts have been growing in popularity over the past few years, and they are here to stay at Columbia Athletic Clubs! Pilates 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. You will experience a well-rounded workout that incorporates isometric holds to build strength, as well as small range of motion moves to get deep into your musculature, resulting in a sleek, sculpted look. We use some dynamic, low impact movement to increase your cardio and add excitement. You’ll also experience some deep stretching for recovery and to keep your body long and lean. Great as a stand-alone or even better when combined with one of our other great classes, join us and you’ll notice a difference in your posture and your posterior! Days: Monday/Friday, 10:45 – 11:30 a.m., Tuesday, 7:05 – 8:00 p.m. MELT Method Tired of chronic pain and soreness? Relieve 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. The MELT Method is a simple selftreatment method that eliminates chronic pain, improves performance and decreases stress brought on by everyday living. This class uses specialized soft body rollers and small MELT Hand and Foot balls to simulate the results of manual therapy. Join Certified MELT instructor Cheree Brodrick and experience changes in how your body looks and feels. You will learn simple self- treatments that will help you remain active, healthy and pain-free for life! At CAC - Silver Lake, we offer complimentary MELT Classes but require that you first attend the MELT Introductory Workshop. Date Wednesday, April 8 Time: 9:30 – 11:00 a.m. Place: Mind/Body studio Fee: $20 Member/$25 Non-member Insanity Workout with Brandy Sorenson Discover what you’re made of! The Insanity Workout is designed to push you to your limits with cardio and strength challenges. Get into shape in record time with Max Interval Training. Perform long bursts of high-intensity exercise followed by shorter periods of rest, which is the opposite of most cardio training methods. Insanity is for anyone ready for a fitness challenge that wants to get in the best shape of their life. Modifications are given for all levels. Don’t wait! This spring, change with the season, and get into the best shape of YOUR life. Dates: April 1 – 29 Days:Mondays/Wednesdays, 7:35 – 8:35 p.m., Saturdays, 10:00 – 11:00 a.m. Fee:$25 ACTIVE AGING Our active aging program at Silver Lake is designed to improve the quality of life for all our participants. Whether you’re new to exercise, an avid athlete, or someone that enjoys getting together with others, there is something for you in our program. One of our goals is to make exercise fun, and by offering a variety of health and fitness programs here at our club, you are bound to find an activity that suits you. Our classes have been developed to improve strength, agility, stamina and flexibility, which we need to accomplish daily tasks. Land and pool-based classes are offered at convenient times throughout the week. We have social events including potlucks, luncheons, coffee breaks, and educational seminars. If you enjoy racquet sports, we play recreational badminton and pickle ball. For Tennis Members, we offer a USTA Senior (55+) and Super Senior Fall League. Come Join Us! Upcoming Active Aging Calendar of Events: • Friday, April 24: Potluck Luncheon & Guest Speaker 12:00 – 2:00 p.m. • Tuesday, May 5: Fiesta Gathering 3:30 – 4:30 p.m. • Wednesday, May 6: Fiesta Gathering 10:30 – 11:30 a.m. MEMBERSHIP AQUATICS Supervised Swim Just a reminder that we have rental lockers available in the Men’s and Ladies’ locker rooms for $12/month. Please see the Membership Department for availability details. OPERATIONS Join us in the Café this spring for delicious daily specials guaranteed to hit the spot! You may know the classics, like $5 Taco Tuesday, which offers two hard-shell chicken Tinga tacos with all the toppings, paired with tortilla chips and salsa, or Thirsty Thursday, where you can get $2 coffee and $3 smoothies all day. Come on back today! Facility Update The club has been busy of the past couple months with a few facilities updates and have another major one coming in April. In the past couple months we have; replaced the main stretching area mat with rubber flooring, updated the hardware on the tennis court doors, and replaced the carpet in both locker rooms. In April we are excited to announce we will be the replacing of all our Life Fitness cardio equipment! Keep an eye out for all new and updated treadmills, ellipticals, upright bikes, step mills and recumbent bikes. We will also be introducing a new piece called a FlexStrider which is a variable stride trainer. They all come with integrated LCD touch screens which allow an abundance of entertainment options like integrated TV, internet connectivity, interactive courses, and interaction with many different fitness apps. 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 swim lessons through our Aquatics 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: 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 Starting in April we will be offering a new program for our family members. From 12:45 to 1:45 p.m. on Saturdays we will be offering supervised swim for children five years of age and over. Parent s can drop their kids off for free and workout while our Lifeguards supervise you child in the pool. All swimmers will be required to take a swim test and those that do not pass will stay in the teaching pool with a life jacket. Contact us at slcswim@columbiaathletic. com with any questions. Swim Lessons Weekday lessons will start up on Saturday April 4th and weekday classes will begin on Monday April 6th! Registration forms are available at the front desk or in the Aquatics Department. Contact us at [email protected] with any questions. 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: Sat., 9:00 a.m., 9:45 a.m., 10:30 a.m., 11:15 a.m. and 12:00 p.m. Fee: $46 Member/$65 Non-member Please contact the aquatic department with any questions regarding this program [email protected] AQUATICS continued Masters Swim Club 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: Monday – Thursday, 10:00 – 11:00 a.m. Fee: $40 per month Member/ $80 per month Non-member TENNIS 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. Dates: April 16 – 19 Fee: $20 per player/$40 per team Entry Deadline: April 6 (Online Registration Available @ USTA’s tennislink) USTA Silver Lake NTRP Adult Tournament - Singles only All Singles players should sign up for our annual USTA/NTRP Singles Tournament. Playing division will start at 2.5 and go up to 5.0. This is a single elimination tournament; players can sign up for two events. Entries can be picked up in the Tennis lobby and should be turned into the front desk. You must be a USTA member to play this tournament. The entry deadline is May 4th. For questions contact Mark Bergman. Dates: May 14 – 17 Fee: $30 per entry (two entry limit) Entry Deadline: May 4 (Online Registration Available @ USTA’s tennislink) Ladies CUP 2015 – 16 Sign-ups Ladies, if you are available to play during the weekday hours, you are encouraged to sign up for Ladies CUPs. Ladies CUPs is a doubles league that runs September to March. Each team needs between 10-14 players. If your playing level is between 2.5 to 4.0 there is a team for you. All you need to do is fill out a CUP request form by April 10th and return it to Mark Bergman. If you have questions please contact Mark at 425745-1617. Junior Tennis - SLJT Session IV Starts April 6 We’re taking a break during the area school spring break week from our normal schedule. Our next session will start on April 6th and go until May 2nd. Please refer to our Junior Tennis Brochure for class times and fees. Members can sign up at the front desk or through our online registration form at www.cacsilverlake.com. Did you know that our SLJT program has a Facebook page to keep you up to date on our Junior Tennis Program? Like us at www. facebook.com/cacjrtennis. Reminder: Junior Match Play Class on Sundays from 2:30 – 4:00 p.m./Junior Tennis Ladder The Junior Match Play class is meant to give our Advanced Green, Purple, Blue, Navy, Silver and Gold kids a chance to play matches and learn how to play with strategy. If your child is taking weekday or Saturday SLJT classes, putting in match play on Sundays would be great for the development of their game. The Junior Match Play class is complimentary for Tennis Members, $5 for Athletic Members and $10 for Non-Members. Junior players should check in with Elliot Beam about being part of the Junior Ladder. Ladder matches can be played at the Sunday Match Play class. For questions about the ladder or the Sunday Match Play class contact Elliot Beam or Charlie Jordan. Outdoor Courts are Open Silver Lake’s 3 outdoor courts can now be booked for play. On the ACE website just click on the outdoor tab to see what is available. The courts are in great condition thanks to a mild winter. We will pressure wash them once the pollen season has finished. Please remember that your outdoor reservations are separate from your indoor reservations. PROGRAMS April 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. New Day! Starting April 2nd, we will offer Fit ’n’ fun and learn ’n’ burn on Thursday. 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: Thursdays, 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: Thursdays, 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. Programs continued next page. PROGRAMS continued 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! 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: Mon./Wed., 9:30 – 10:30 a.m. Ages: 2 – 5 FEE BASED ACTIVITIES April “Yuck” Kids Night 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, while younger participants have more time for games in the kid’s club and youth lounge. This night will be gooey, goopy and gross! Wear old shoes and clothes for the experiments. Date: Saturday, April 18 Time: 4:00 – 8:00 p.m. Ages: 3 – 11 (Swimming for ages 5 & up) Fee: $25 Member/$35 Non-member April “Yuck” Teen Night 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, April 17 (family bootcamp) Time: 7:00 – 9:00 p.m. This night is all about the fear factor with food, games with goo, goop and gross things. Movie in the pool, hide and seek after club closes and dinner! Date: Saturday, April 18 Time: 4:00 – 8:00 p.m. Ages: 6th – 8th Grade (Middle school) Fee: $15 Member/$20 Non-member OPEN GYM BASKETBALL: Show up, ready to play BASKETBALL. Half or FULL GYM if 10 or more show up to play. Sign up now for Summer programs! 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) Our summer guide is out. We are excited for the outdoor pool to open, fun activities and the variety of summer camps. We are ready-are you? Registration is open for all of our summer programs! Contact our acitivities specialists, Cheyenne Rose and Sally Swanson and get registered at 425745-1617. Or email Bari Dockens at Barid@ columbiaathletic.com Congratulations to... 3 on 3 Basketball Adult Tournament Bracket Champions for 2015 McBallers! Good job going undefeated. Take a look at our Youth 3-on-3 Basketball tourney coming in May. Youth 3 on 3 Basketball Tournament - Coming May 2/3. “Jump into May!” 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. Double elimination. Youth brackets: (3rd/4th), (5th/6th, 7th/8th). High School bracket: (9th – 12th grade). The Café will offer May Madness Specials all weekend. Please register your team at the front desk before April 20th to guarantee your Team’s spot and T-shirt for the tournament! Date: Saturday, May 2 (High School, grades 9 – 12) Time: 5:00 – 9:00 p.m. Date: Sunday, May 3 (grades 3/4) Time: 11:00 a.m. – 2:00 p.m. Date: Sunday, May 3 (grades 5/6, 7/8) Time: 3:00 – 8:00 p.m. Youth Team Registration Fee: $80 Member/$100 Non-member (If registered by February 27th guaranteed a T-shirt) Gary Gardner Private Basketball Trainings 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 at Columbia Athletic Clubs 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 email at: [email protected]. APRIL 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 THURSDAY FRIDAY SATURDAY Aqua Motion 8:50-9:50 Pam Yoga Stretch 11:05-12:05 Bari Potluck Luncheon 12:00-2:00pm Bring a dish from your native country! April 24th Aqua Zumba 2:15-3:00 Pam Aqua Motion 2:15-3:15 Dot Qigong 2:15-3:15 Brian/Martha Aqua Motion 2:15-3:15 Dot 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 APRIL 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 APRIL 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 APRIL 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 APRIL 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 Supervised Swim 12:45 - 1:45 Swim Lessons 4:00-7:30 Swim Lessons 4:00-7:30 Waterbabies 4:00-8:00 Swim Lessons 4:00-7:30 Waterbabies 4:00-8:00 Pool Closed Columbia Athletic Clubs Silver Lake • 505 128th Street SE • Everett, WA 98208 • 425.745.1617 APRIL 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 APRIL 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 FASTR + 4:00-5:00pm Chrissy South FASTR 6:00-7:00 Brittney Full $ Insanity Workout 7:35-8:35 Brandy South Boot Camp Class 6:00-7:00 FULL Zones Training $ 7:00-8:00 Lindsay 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 Fit’N’Fun 5:00-5:45 Program Staff North Learn’n’Burn Boot Camp Class 6:00-7:00 FULL Zones Training $ 7:00-8:00 Lindsay South Kids Night Out 18-Apr 4-6pm Full Teen Night Out 18-Apr 8-10pm Full Family Fun Night April & 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 APRIL SILVER LAKE GYM CLASS DESCRIPTIONS April 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. New Day! Starting April 2nd, we will offer Fit ’n’ fun and learn ’n’ burn on Thursday. 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: Thursdays, 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: Thursdays, 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! 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: Mon./Wed., 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, April 17 (check for activities) Time: 7:00 – 9:00 p.m. 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) Fee Based Activities April “Yuck” Kids Night 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, while younger participants have more time for games in the kid’s club and youth lounge. This night will be gooey, goopy and gross! Wear old shoes and clothes for the experiments. Date: Saturday, April 18 Time: 4:00 – 8:00 p.m. Ages: 3 – 11 (Swimming for ages 5 & up) Fee: $25 Member/$35 Non-member April “Yuck” Teen Night This night is all about the fear factor with food, games with goo, goop and gross things. Movie in the pool, hide and seek after club closes and dinner! Date: Saturday, April 18 Time: 4:00 – 8:00 p.m. Ages: 6th – 8th Grade (Middle school) Fee: $15 Member/$20 Non-member Youth 3 on 3 Basketball Tournament - Coming May 2/3. “Jump into May!” 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. Double elimination. Youth brackets: (3rd/4th), (5th/6th, 7th/8th). High School bracket: (9th – 12th grade). The Café will offer May Madness Specials all weekend. Please register your team at the front desk before April 20th to guarantee your Team’s spot and T-shirt for the tournament! Date: Saturday, May 2 (High School, grades 9 – 12) Time: 5:00 – 9:00 p.m. Date: Sunday, May 3 (grades 3/4) Time: 11:00 a.m. – 2:00 p.m. Date: Sunday, May 3 (grades 5/6, 7/8) Time: 3:00 – 8:00 p.m. Youth Team Registration Fee: $80 Member/$100 Non-member (If registered by February 27th guaranteed a T-shirt) Gary Gardner Private Basketball Trainings 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 APRIL 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 Helen Helen Helen 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 Hot Yoga 100-105’ 9:15-10:30 Rotating Instructor 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 Youth Yoga All Ages 4:45-5:30 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 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 7:10-8:10 Kate 7:10-8:10 Cheree Columbia Athletic Clubs Silver Lake • 505 128th Street SE • Everett, WA 98208 • 425.745.1617 APRIL 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 APRIL 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 Lori 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 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 (GYM) Brandy S Group Blast 10:15-11:15 Mary 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 Group Power 9:30-10:30 Mary APRIL 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 APRIL 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 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
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