ArrowFit Member Guide

MEMBER GUIDE

HOURS OF OPERATION Monday - Friday Saturday Sunday

5 am - 8 pm 7 am - 6 pm 7 am - 3 pm

5809 Wilson Road, Humble, TX 77396 281.459.7861 | arrowfit@golfclubofhouston.com

LIFE STYLE FITNESS Welcome to ArrowFit, Golf Club of Houston’s state-of-the-art fitness center. We offer a full spectrum of training equipment to help you reach your fitness goals.

OUR MISSION

We are committed to provide our Members with a safe environment with best-in-class resources for enhanced health and wellbeing.

FACILITIES

SERVICES

DAY LOCKERS For your convenience, small day lockers with combination locks are available in the restrooms.

ArrowFit is not responsible for lost or stolen items.

PERSONAL TRAINING Having a personal coach can help you achieve your goals quickly and safely. Whether yours is to lose weight, improve athletic performance, or to rehabilitate an injury - our expert trainers will develop a unique customized plan for you.

TOWEL SERVICE Fitness towels are available for personal use at ArrowFit. Used towels should be placed in a used towel hamper before you leave.

Anti-bacterial wet wipes are located in floor-standing canisters. Please use wet wipes (not towels) to wipe equipment before and after use.

GROUP EXERCISE CLASSES Stay motivated with group exercise. ArrowFit classes feature both live in-person and virtual instructors. We have a curated on-demand fitness platform with 100’s of classes ranging from yoga, spin, strength, and more.

NUTRITIONAL COACHING Nutrition is highly personalized and should be aligned with your fitness goals. Our team can help develop an optimal nutrition program that you can sustain.

EXERCISE EQUIPMENT CARDIOVASCULAR EQUIPMENT Is designed to improve the performance of your heart and lungs so they can distribute oxygen to muscles more efficiently. Use the smart Life Fitness platform to help you choose a workout for your goals.

STRENGTH EQUIPMENT Benefits of strength training include: preventing injury, increasing metabolism, and of course building strength. Both free weights and machines are effective. Use a combination of high reps with a lower weight and lower reps with higher weight in your routine to improve your results.

FUNCTIONAL TRAINING Functional training focuses on natural anatomical movements. Using your own bodyweight as resistance allows your body to adapt and build strength that can translate into everyday activity. Use the TRX, medicine balls, and kettlebells to integrate functional training into you routine.

STRENGTH & MOBILITY A great stretch feels so good. Improving the range of motion for your joints can have major impacts on your health. Mobility training will help improve posture and make your workouts more effective. Use the stationary bars and strength bands.

ARROWFIT RULES

AGE POLICY

• De-load bars and re-rack weights after use • Do not drop weights

For the safety and enjoyment of all Members, the following age limitations are enforced:

• Use a towel at all times

Ages 12 and Under are not allowed in the fitness area.

• Place used towels in hampers provided • No Olympic lifting in the indoor fitness area

Ages 13 - 15 must be under direct supervision of a parent, or may work out alone upon completion of the JR Safety Certification Class.

• Follow equipment manufacturer’s instructions

Ages 16 & Up may work out alone.

• Wipe down all equipment after use with provided wipes

• Personal training is only to be performed

by ArrowFit Staff • Drinks must be in covered or spill-proof containers; no food is allowed in fitness area • No workout bags in the fitness area • Wear proper athletic clothing with appropriate body coverage • Shirts and shoes must be worn at all times • Always ask for help!

JUNIOR TRAINING ORIENTATION This course teaches teens to safely navigate ArrowFit and exercise on their own. This includes use of Cardio Equipment, Weight Machines, Free Weights, as well as stretching tips and sample workouts.

CONTACTS

ADMINISTRATIVE OFFICE 281.459.7852 7 am - 3 pm 5860 Wilson Road, Humble, TX 77396 KIDS CLUB at ARROWFIT 281.459.7864 Monday - Friday

Saturday

8 am - 12 pm 4 pm - 8 pm 8 am - 12 pm

MEMBER GOLF SHOP 281.459.7810 Sunrise to Sunset TOURNAMENT GOLF SHOP 281.459.7820 Sunrise to Sunset DINING RESERVATIONS & TO-GO ORDERS 281.459.7817 Monday Tuesday Wednesday - Saturday Sunday

Closed 6 am - 7 pm 6 am - 8 pm 6 am - 7 pm

MEMBERSHIP OFFICE 281.459.7854

GolfClubOfHouston.com/fitness