2018
Spring Go-To Guide for all Spring Programs at Choice Health & Fitness
2 FACILITIES | 1 MEMBERSHIP YOUR BEST CHOICE
500 yd Swim
COMPETE or COMPLETE. A TRI FOR EVERYONE!
28 APRIL
Saturday | April 28th, 2018 Time: 8:00 am - 12:00 pm Location: Choice Health & Fitness & South East Parking Lot
Entry Fee: $50 for Choice Health & Fitness members $55 for non-members Distances: • 500 yards (20 lengths in pool) • 14 mile bike • 5K run Join us for the 4th Annual Choice Indoor/Outdoor Spring Triathlon! The three event competition will include a 500 yard swim in the Choice pool, a 14-mile bike on spin bikes outside of Choice Health & Fitness, and a 5K run looping from 47th Avenue South to the Greenway and back to Choice Health & Fitness.
14 Mile Bike
Whether participating to compete or complete, you’re sure to have a day filled with fun and fitness! Triathlon event is open to members & non-members of Choice Health & Fitness. REGISTRATION FORMS AVAILABLE: ONLINE: CHOICEHF.COM IN-PERSON: CHOICE HEALTH & FITNESS
NEW THIS YEAR!
KIDS SPLASH AND DASH!
27 APRIL
Start Time: 5:30 pm
5K Run
Ages: • Ages 7-10 | 100m Swim / 1K Run • Ages 11-15 | 200m Swim / 2K Run Event will follow USA Triathlon guidelines.
INSIDE THE SPRING GUIDE SPORTS TRAINING
Youth | Multi-Sport Athletic Development
SPORTS TRAINING
Youth & Adult | Sport-Specific Athletic Development
YOUTH AQUATICS
Parent & Me, Tiny Tots, Choice Swimming Academy
BASKETBALL
Youth & Adult | Basketball Academy, Adult Grand Am
ADULT TENNIS
Intro Tennis Lessons, Club Championship, Tennis Drills
YOUTH TENNIS
Tiny Tots, 10 & Under, Choice Tennis Academy
VOLLEYBALL
Youth & Adult | Volleyball Academy, Volleyball Leagues
RACQUETBALL
Youth & Adult | Racquetball Academy, Racquetball Leagues
ADULT FITNESS
Summer Shred Boot Camp, Fee Based Fitness Classes
FIT MOMS
Fitness Programs for Moms
PERSONAL TRAINING
Personal Training Rates & Contact Information
3-4 5-6 7-8 9-10 11 12 13 14 15-16 17 18
SPORTS TRAINING
enhance your
SPORTS TRAINING TAKE YOUR GAME TO THE NEXT LEVEL. HERE’S HOW TO START:
Contact Chris Langei to set up a free needs analysis appointment. Meet with our team to determine the program(s) that best fits your goals. CONTACT INFORMATION: EMAIL: sportstraining@choicehf.com | PHONE: 701.746.2790
MULTI-SPORT ATHLETIC DEVELOPMENT BEGINNER INTERMEDIATE
8-13 YEARS
YOUTH PERFORMANCE ENHANCEMENT | GROUP TRAINING (MUST BE CHOICE HEALTH & FITNESS / YMCA MEMBER) Youth Athletic Development programs improve multi-sport athletes’ strength, movement, speed, endurance, and technique. SESSION 1
5 31
MARCH
28 FEB.
MARCH Reg. Deadline Late Fee: $10
SESSION 2
2 28
APRIL
APRIL
28
MAR. Reg. Deadline Late Fee: $10
SESSION 3
30 26 APRIL
MAY
25 APR.
Reg. Deadline Late Fee: $10
AGILITY (AGES 8 - 13 YEARS)
Emphasis on quick feet, change of direction, and core exercises to develop speed, agility, core strength, and body awareness. M & W 4:00 pm - 4:30 pm | $72 | Yoga Room T & TH 4:30 pm - 5:00 pm | $72 | PT Studio
STRENGTH (AGES 8 - 13 YEARS)
Full-body strengthening class using body weight, medicine balls, kettle bells, and cables to develop body awareness and proper technique. M & W 4:30 pm - 5:00 pm | $72 | Yoga Room T & TH 4:00 pm - 4:30 pm | $72 | PT Studio
AGILITY & STRENGTH (AGES 8 - 13 YEARS)
Combines agility and strength classes. Includes 1/2 hour of agility training and a 1/2 hour of full-body strengthening exercises.
3
SAT 10:00 am - 11:00 am | $72 | Personal Training Studio
performance! ADVANCED
14+ YEARS
SMALL GROUP STRENGTH & CONDITIONING
(OPEN TO MEMBERS & NON-MEMBERS) Athletes receive a progressive strength and conditioning program. Workouts are facilitated by a Certified Personal Trainer who is there to educate on proper technique and progression while motivating the athlete to get the most out of their workout. Contact trainer to schedule training times. Location: ICON Sports Center
Contact: Chris Langei | sportstraining@choicehf.com | 701.746.2790
TRX PERFORMANCE RIP TRAINING
(OPEN TO MEMBERS & NON-MEMBERS) Min/Max: 8-12 participants SESSION 1
5 31
SESSION 2
28
FEB. MARCH Reg. Deadline
MARCH
Late Fee: $10
2 28
APRIL
APRIL
SESSION 3
28
MAR. Reg. Deadline Late Fee: $10
30 26 APRIL
DAYS
TIMES
COST / DURATION
WED
6:00 - 6:45 pm
$50 (4 weeks)
Location: ICON Sports Center
MAY
25 APR.
Reg. Deadline Late Fee: $10
Full-body workout that blends a unique mix of rotation, core stability, power, strength, mobility, balance, and coordination.
Contact: Zeb Miller | sportstraining@choicehf.com | 701.746.2790
FUELING FOR PERFORMANCE
(OPEN TO MEMBERS & NON-MEMBERS) A weekly meeting with an Altru registered dietitian and Certified Personal Ttrainer who will provide support and motivation. Designed to teach athletes the basics of fueling their body with the nutrients to get the most out of their training and competitions. For more information and to set up a session, contact: Jorid Dagfinrud | sportstraining@choicehf.com | 701.746.2790
BOXING | TECHNIQUE & CONDITIONING
(OPEN TO MEMBERS & NON-MEMBERS) 45-minute individual and group boxing sessions. A great way to cross-train for any sport.
Contact: sportstraining@choicehf.com 701.746.2790
SPORT YOGA
(FREE WITH MEMBERSHIP) 45-minute yoga class that focuses on balancing the mind & body, while strengthening and stretching muscles, working on mobility, and improving range of motion.
Location: Yoga Room T & TH 4:00 - 4:45 pm
4
SPORTS TRAINING
SPORT SPECIFIC ATHLETIC DEVELOPMENT TRAINING AVAILABLE FOR BOTH YOUTH & ADULTS.
ADULT/YOUTH
SPORT SPECIFIC INDIVIUAL / GROUP TRAINING BASEBALL/SOFTBALL (OPEN TO MEMBERS & NON-MEMBERS) Live pitching, batting, and hitting drills. Arm strengthening exercises and injury prevention. Long toss and throwing drills with speed training for base running/stealing. Contact: Austin Jackson | sportstraining@choicehf.com | 701.746.2790 BASKETBALL (OPEN TO MEMBERS & NON-MEMBERS)
Improve your performance on the court with training created specifically for basketball players. Contact: Justin Brunk | sportstraining@choicehf.com | 701.746.2790
GOLF (OPEN TO MEMBERS & NON-MEMBERS)
Great for golfers of any age! Resistance training to improve your golf swing. Unlock your body to drive the ball farther and straighter. Correct body posture to fix nagging injuries. Contact: Zeb Miller | sportstraining@choicehf.com | 701.746.2790
DANCE (OPEN TO MEMBERS & NON-MEMBERS) Improve your dance performance with training created specifically for dancers. Contact: Veronica Lien | sportstraining@choicehf.com | 701.746.2790 HOCKEY
YOUTH ONLY PROGRAMS
(OPEN TO MEMBERS & NON-MEMBERS) Agility and strength training offered in and out of hockey season. Classes consist of warmups, agility drills, core strength, hip mobility, and full body strengthening exercises. Contact: Jorid Dagfinrud | sportstraining@choicehf.com | 701.746.2790
5
OLYMPIC LIFTING (OPEN TO MEMBERS & NON-MEMBERS) Learn proper form and function for the most explosive and technical exercises. Fix your flaws, tweak your form and increase your personal bests. Contact: Justin Brunk | sportstraining@choicehf.com | 701.746.2790 FIGURE SKATING (AGES 10-18 YRS | OPEN TO MEMBERS & NON-MEMBERS) Improve your performance on the ice with a training program created for skaters. Contact: Chris Langei | sportstraining@choicehf.com | 701.746.2790
SOCCER (AGES 10-18 YRS | OPEN TO MEMBERS & NON-MEMBERS) Athletes will work on athletic skills required to be successful in the game of soccer: strength, speed/quickness, and passing accuracy/consistency. Contact: Zeb Miller | sportstraining@choicehf.com | 701.746.2790 SWIMMING (OPEN TO MEMBERS & NON-MEMBERS) Learn proper form and function to complement your swim training. Work on injury prevention, explosive exercise, and increasing your body awareness to reach your personal bests. Contact: Dalonda Brooke | sportstraining@choicehf.com | 701.746.2790 TENNIS (OPEN TO MEMBERS & NON-MEMBERS) Improve your performance on the court with training sessions created specifically for tennis athletes. Contact: Jared Connel | sportstraining@choicehf.com | 701.746.2790 TRACK (OPEN TO MEMBERS & NON-MEMBERS) Offered to any track and field athlete who wants to improve their technique. Instruction will include proper warm-up and cool-down, injury prevention, form running, acceleration, and event specific technique work. Contact: Lisa Rollefstad | sportstraining@choicehf.com | 701.746.2790
GOLF TRAINING SMALL GROUP TRAINING FOR ADULTS IMPACT GOLF CLASSES
(OPEN TO MEMBERS & NON-MEMBERS) SESSION 1
5 31
MARCH
SESSION 2
28
FEB. MARCH Reg. Deadline Late Fee: $10
2 28
APRIL
APRIL
SESSION 3
28
MAR.
Reg. Deadline Late Fee: $10
30 26 APRIL
IMPACT GOLF TRAINING DAYS
TIMES
COST / DURATION
MON
12:00 - 12:45 pm
$48 (4 wk / 45 min)
TUES
11:30am-12:00pm
36 (4 wk / 30 min)
WED
12:30 - 1:15 pm
$48 (4 wk / 45 min)
WOMEN’S RIP TEE’S GOLF DAYS
TIMES
COST / DURATION
THURS
6:30 - 7:15 pm
$48 (4 weeks)
Location: ICON Sports Center
25 APR.
Reg. Deadline Late Fee: $10
Golf training that will enhance mobility, balance, and biomechanics for every part of your golf performance. Location: ICON Sports Center Contact: Zeb Miller sportstraining@choicehf.com | 701.746.2790 Golf training specialized for women that will enhance mobility, balance, and biomechanics for every aspect of your game.
Contact: Zeb Miller | sportstraining@choicehf.com | 701.746.2790
RIP TEE’S GOLF DAYS
TIMES
COST / DURATION
TUES
6:30 - 7:15 pm
$48 (4 weeks)
Location: ICON Sports Center
MAY
Improving movement and athleticism by teaching golfers to develop speed, power, and coordination.
Contact: Zeb Miller | sportstraining@choicehf.com | 701.746.2790
SPORT SPECIFIC TEAM / 1-ON-1 TRAINING TEAM TRAINING TRAIN TOGETHER AS A GROUP (OPEN TO MEMBERS & NON-MEMBERS) *Must have a group of 5 or more to qualify for team training rates.
Contact: Chris Langei | sportstraining@choicehf.com | 701.746.2790 Location: Team training available at Choice Health & Fitness and ICON Sports Center. Location determined by trainer / coach. 1-ON-1 TRAINING
PERSONAL TRAINING FOR THE ATHLETE (OPEN TO MEMBERS & NON-MEMBERS)
Personalized training for athletes of any age and ability level. Contact: Chris Langei | clangei@choicehf.com | 701.746.2790 Location: Choice Health & Fitness
PERSONLIZED SPORTS NUTRITION (OPEN TO MEMBERS & NON-MEMBERS)
Sports dieticians available through Altru Health System. Contact: Becky Westereng, RD, CSSD, LD, CDE | 701.780.6855 Jennifer Haugen, RD, CSSD, LD | 701.732.7620
6
SWIMMING LESSONS
YOUTH AQUATICS
OPEN TO MEMBERS & NON-MEMBERS
REGISTRATION FORMS AVAILABLE: ONLINE: CHOICEHF.COM | IN-PERSON: CHOICE HEALTH & FITNESS
SPRING SESSION DATES SESSION 1
19 16
MARCH
APRIL
SESSION 2
14
MAR. Reg. Deadline Late Fee: $10
REG. OPENS: MARCH 5 NO CLASS: March 31, April 2
23 17 APRIL
MAY
18
APR. Reg. Deadline Late Fee: $10
REG. OPENS: APRIL 9 NO CLASS: March 31
* Classes only offered
during Spring Session 1 (No Saturday classes offered for Session 2)
make a sp
7
PARENT & ME
(AGES 9 MONTHS - 2 YEARS) Introduction to water for parents and children. A fun and safe way to get children comfortable in the water. DAYS
TIME
COST
*SAT
8:30 - 9:00 am
$40 / $60 (non-mem)
TINY TOTS SWIMMING
(AGES 3 - 4 YEARS) Introduction to basic water safety for children. Offers children a way to get comfortable in the water without a parent. DAYS
TIME
COST
M&W
10:00 - 10:30 am
$64 / $104 (non-mem)
M&W
10:30 - 11:00 am
$64 / $104 (non-mem)
*SAT
9:00 - 9:30 am
$32 / $52 (non-mem)
*SAT
9:30 - 10:00 am
$32 / $52 (non-mem)
plash
SWIMMING ACADEMY
(AGES 4 YEARS & UP) Designed to teach children all levels of swimming, from basic and competitive skills to rescue strokes and water safety. LEVEL 1 | SUNFISH (BOBS & FLOATS) DAYS
TIME
COST
M&W
10:00 - 10:30 am
$64 / $104 (non-mem)
M&W
10:30 - 11:00 am
$64 / $104 (non-mem)
M&W
4:15 - 4:45 pm
$64 / $104 (non-mem)
M&W
5:30 - 6:00 pm
$64 / $104 (non-mem)
T & TH
4:00 - 4:30 pm
$64 / $104 (non-mem)
T & TH
4:30 - 5:00 pm
$64 / $104 (non-mem)
*SAT
9:00 - 9:30 am
$32 / $52 (non-mem)
LEVEL 2 | PERCH (KICKS & GLIDES) DAYS
TIME
COST
M&W
4:15 - 4:45 pm
$64 / $104 (non-mem)
M&W
5:30 - 6:00 pm
$64 / $104 (non-mem)
T & TH
4:00 - 4:30 pm
$64 / $104 (non-mem)
T & TH
4:30 - 5:00 pm
$64 / $104 (non-mem)
*SAT
9:30 - 10:00 am
$32 / $52 (non-mem)
LEVEL 3 | BASS (FREESTYLE & BACKSTROKE) DAYS
TIME
COST
M&W
4:15 - 4:45 pm
$64 / $104 (non-mem)
M&W
5:30 - 6:00 pm
$64 / $104 (non-mem)
T & TH
4:00 - 4:30 pm
$64 / $104 (non-mem)
T & TH
4:30 - 5:00 pm
$64 / $104 (non-mem)
LEVEL 4 | WALLEYE (BACKSTROKE & TREADING) DAYS
TIME
COST
M&W
4:45 - 5:15 pm
$64 / $104 (non-mem)
M&W
6:00 - 6:30 pm
$64 / $104 (non-mem)
T & TH
5:00 - 5:30 pm
$64 / $104 (non-mem)
LEVEL 5 | NORTHERN PIKE (BREAST & SIDESTROKE) DAYS
TIME
COST
M&W
4:45 - 5:15 pm
$64 / $104 (non-mem)
M&W
6:00 - 6:30 pm
$64 / $104 (non-mem)
T & TH
5:00 - 5:30 pm
$64 / $104 (non-mem)
LEVEL 6 | MUSKIE (BUTTERFLY & MASTER ALL SKILLS) DAYS
TIME
COST
M&W
4:45 - 5:15 pm
$64 / $104 (non-mem)
M&W
6:00 - 6:30 pm
$64 / $104 (non-mem)
T & TH
5:00 - 5:30 pm
$64 / $104 (non-mem)
8
slam dunk
BASKETBALL
BASKETBALL OPEN TO MEMBERS & NON-MEMBERS
REGISTRATION FORMS AVAILABLE: ONLINE: CHOICEHF.COM | IN-PERSON: CHOICE HEALTH & FITNESS
YOUTH CHOICE BASKETBALL ACADEMY (GRADES K - 8) SPRING SESSION
5
MARCH
19 MAY
26 FEB.
Reg. Deadline
Late Fee: $10
No Class: March 24, 29, 31, April 2, 7 Location: Choice Health & Fitness Designed to develop the fundamentals of basketball, utilizing skill development sessions with our basketball instructors. Groups may be split into grades 4-5 and 6-8 if numbers permit. Please contact Lisa Rollefstad or CJ Cano. sports@choicehf.com | 701.746.2790
GRADES K-1 DAYS
TIME
COST
M&W
3:30 - 4:30 pm
$160
MON
3:30 - 4:30 pm
$80
WED
3:30 - 4:30 pm
$80
SAT
8:00 - 9:00 am
$56
GRADES 2-3 DAYS
TIME
COST
M&W
4:30 - 5:30 pm
$160
MON
4:30 - 5:30 pm
$80
WED
4:30 - 5:30 pm
$80
SAT
9:00 - 10:00 am
$56
GRADES 4-8 DAYS
TIME
COST
T & TH
4:00 - 5:00 pm
$160
TUES
4:00 - 5:00 pm
$88
THURS
4:00 - 5:00 pm
$73
SAT
10:00 - 11:00 am
$56
2018 ADULT GRAND AM
BASKETBALL TOURNAMENT Registration info and tournament details, visit: choicehf.com MARCH MARCH
23 25
Completed registration, rosters, and tournament fee must be submitted online by the entry deadline. In the interest of fair play and to complete divisions, we reserve the right to reclassify teams prior to the tournament.
9
EARLY BIRD REGISTRATION DEADLINE DATE FEBRUARY 26
COST $235
TOURNAMENT ENTRY DEADLINE DATE MARCH 9 (or until full)
COST $260
some fun!
10
ace this spring
TENNIS
ADULT TENNIS
OPEN TO MEMBERS & NON-MEMBERS
REGISTRATION FORMS AVAILABLE: ONLINE: CHOICEHF.COM | IN-PERSON: CHOICE HEALTH & FITNESS Choice Health & Fitness offers a variety of adult tennis programs that are open to both members and non-members. Whether you’re looking to try this lifelong sport for the first time or hone your skills, Choice Health & Fitness has programs for every skill level. Contact one of the tennis pros at Choice Health & Fitness for more info: tennis@choicehf.com | 701.746.2790
INTRO TENNIS SERIES (FIRST LESSON IS FREE!)
Location: Choice Tennis Courts
SPRING SESSION 1
DATES
COST
SUN | 2:30 - 3:30 pm
Mar. 4, 11, 18, 25, Apr. 8, 15
$50
MON | 7:30 - 8:30 pm
Mar. 5, 12, 19, 26, Apr. 9, 16
$50
Give tennis a try! Join one of our TUES | 10:30 - 11:30 am Mar. 6, 13, 20, 27, Apr. 10, 17 $50 pros for an adult introductory tennis lesson series. The series consists of one free intro group lesson followed by five one-hour group lessons. Come learn the basic strokes needed to play this lifetime sport.
CLUB CHAMPIONSHIP TENNIS TOURNAMENT (MUST BE 19+ YEARS)
25 26 FEB.
FEB.
24 FEB.
Reg. Deadline Late Fee: $10
Location: Choice Tennis Courts Cost: $25
DIVISIONS Men’s Singles
OPEN
Men’s Singles
A
Men’s Singles
B
Test your skills in the ultimate in-house tournament at Choice Health & Fitness. Two matches guaranteed, consolation bracket for first round losers. Draws & match times will be assigned and emailed to players.
TENNIS DRILLS
Location: Choice Tennis Courts (No Pre-registration Required) Cost: Noon Drill: $10 (mem) / $15 (non-mem) Other Drills: $13 (mem) / $20 (non-mem)
Our most popular tennis activity. A pro leads a group of players through a variety of on-court drills. Participants are grouped with players who have similar abilities.
11
DRILL DAYS
TIMES
SUN
1:00 - 2:30 pm
MON
9:00 - 10:30 am | 6:00 - 7:30 pm
TUES
9:00 - 10:30 am | 12:00 - 1:00 pm 6:00 - 7:30 pm
WED
9:00 - 10:30 am | 6:00 - 7:30 pm
THURS
9:00 - 10:30 am | 12:00 - 1:00 pm 6:00 - 7:30 pm
FRI
10:30 am - 12:00 pm
SAT
9:00 - 10:30 am
YOUTH TENNIS OPEN TO MEMBERS & NON-MEMBERS
REGISTRATION FORMS AVAILABLE: ONLINE: CHOICEHF.COM | IN-PERSON: CHOICE HEALTH & FITNESS
TINY TOTS TENNIS (AGES 3 - 5 YEARS) TINY TOTS SPRING SESSION No Class: Mar. 24, 31, AGES DAYS 26 Apr. 2, 7, May 2, 9, 16 FEB. 3 5 WED MARCH Location: Reg. Deadline MAY Late Fee: $10 Choice Tennis Courts 3-5 SAT Tiny Tots introduces pre-school aged children to tennis. This is a parent-child class, so plan to attend to assist your child.
7
19
10 & UNDER TENNIS
MARCH
19 MAY
(AGES 11 - 18 YEARS) SPRING SESSION
26
6
FEB.
Reg. Deadline
MARCH
Late Fee: $10
No Class: Mar. 22, 24, 31, Apr. 2, 7) Location: Choice Tennis Courts Provides a progressive approach to tennis success. Class utilizes scaled courts, low-compression balls, and smaller racquets to meet each child’s developmental needs. 10 & UNDER | BEGINNER AGES
DAYS
TIME
5-6
THURS
3:30 - 4:30 pm
$90
5-6
SAT
1:00 - 2:00 pm
$72
7-8
WED
4:00 - 5:00 pm
$99
7-8
SAT
2:00 - 3:00 pm
$72
9-10
WED
5:00 - 6:00 pm
$121
9-10
SAT
3:00 - 4:00 pm
$88
COST
10 & UNDER | INTERMEDIATE AGES
COST $64
12:10 - 12:55 pm
$64
TENNIS ACADEMY
(AGES 5 - 10 YEARS) SPRING SESSION
5
TIME 1:10 - 1:55 pm
DAYS
TIME
COST
5-6
THURS
3:30 - 4:30 pm
$90
5-6
SAT
1:00 - 2:00 pm
$72
7-8
M&W
4:00 - 5:00 pm
$231
7-8
M & SAT
M: 4:00 pm SAT: 2:00 pm
$198
9-10
M&W
5:00 - 6:00 pm
$231
9-10
M & SAT
M: 5:00 pm SAT: 3:00 pm
$198
17 MAY
26 Location: FEB.
Reg. Deadline
Late Fee: $10
Choice Tennis Courts
Designed to develop junior tennis players through a curriculum which promotes a natural progression through skill-based levels.
TENNIS ACADEMY | BEGINNER AGES
DAYS
TIME
11-14
TUES
6:00 - 7:00 pm
$121
COST
11-14
T & TH
6:00 - 7:00 pm
$242
15-18
TUES
6:00 - 7:00 pm
$121
15-18
T & TH
6:00 - 7:00 pm
$242
TENNIS ACADEMY | INTERMEDIATE AGES
DAYS
TIME
COST
11-14
T & TH
4:30 - 5:30 pm
$242 | $302 (non-mem)
15-18
T & TH
7:30 - 9:00 pm
$352 | $412 (non-mem)
TENNIS ACADEMY | ADVANCED AGES
DAYS
TIME
COST
11-14
T & TH
4:30 - 6:00 pm
$352 | $412 (non-mem)
15-18
T & TH
7:30 - 9:00 pm
$352 | $412 (non-mem)
TENNIS ACADEMY | ELITE AGES
DAYS
TIME
COST
15-18
T & TH
7:30 - 9:00 pm
$352 | $412 (non-mem)
10 & UNDER | ADVANCED AGES
DAYS
TIME
5-6
T & TH
3:30 - 4:30 pm
$198
COST
7-8
M&W
4:00 - 5:00 pm
$231
9-10
M&W
5:00 - 6:00 pm
$231
12
Can you it? dig
VOLLEYBALL
YOUTH VOLLEYBALL
OPEN TO MEMBERS & NON-MEMBERS
REGISTRATION FORMS AVAILABLE: ONLINE: CHOICEHF.COM | IN-PERSON: CHOICE HEALTH & FITNESS
VOLLEYBALL ACADEMY (GRADES 4 - 8) SPRING SESSION
6
MARCH
26
18
FEB.
MAY
Reg. Deadline Late Fee: $10
No Class: March 23, 30, April 6 Location: Choice Gym Designed to develop the basic skills of volleyball, utilizing skill development sessions and lessons with volleyball instructors.
GRADES 4 - 5 DAYS T&F
TIME T: 5:45 pm - 6:45 pm F: 3:30 pm - 4:30 pm
GRADES 6 - 8 COST
DAYS
TIME
$152
T&F
T: 6:45 pm - 7:45 pm F: 4:30 pm - 5:30 pm
$152
COST
TUES
5:45 pm - 6:45 pm
$88
TUES
6:45 pm - 7:45 pm
$88
FRI
3:30 pm - 4:30 pm
$64
FRI
4:30 pm - 5:30 pm
$64
ADULT VOLLEYBALL
OPEN TO MEMBERS & NON-MEMBERS
SAND VOLLEYBALL LEAGUES
Stay active this summer with Choice Health & Fitness Sand Volleyball Leagues! Get a group of friends/coworkers together and enjoy some friendly competition in one of our weekly leagues. Divisions available for every skill level. Schedules are available approximately a week before the first day of competition. LEAGUE DETAILS & REGISTRATION INFORMATION AVAILABLE: APRIL 15 ONLINE: CHOICEHF.COM IN-PERSON: CHOICE HEALTH & FITNESS
13
YOUTH RACQUETBALL
RACQUETBALL
OPEN TO MEMBERS & NON-MEMBERS
REGISTRATION FORMS AVAILABLE: ONLINE: CHOICEHF.COM | IN-PERSON: CHOICE HEALTH & FITNESS
RACQUETBALL ACADEMY (GRADES 4 - 8)
6
MARCH
17 MAY
DAYS
No Class: March 13, 15 Location: Choice Racqutball Courts
26 FEB.
Reg. Deadline Late Fee: $10
TIMES
COST
T & TH
4:30 - 5:30 pm
*$170 / $140
TUES
4:30 - 5:30 pm
*$100 / $70
THURS
4:30 - 5:30 pm
*$100 / $70
*Cost includes a racquetball starter kit (new racquet, eye wear, and racquetballs)
Designed to develop the fundamentals of racquetball, utilizing skill development sessions with our racquetball instructors. Choice Racquetball Academy is open to Choice Health & Fitness members and non-members
ADULT RACQUETBALL OPEN TO MEMBERS & NON-MEMBERS
REGISTRATION FORMS AVAILABLE: ONLINE: CHOICEHF.COM | IN-PERSON: CHOICE HEALTH & FITNESS
RACQUETBALL LEAGUES
12
MARCH
DAYS
3
MAY
26 FEB.
Reg. Deadline Late Fee: $10
TIMES
DIVISION
MON
6:00 pm 7:00 pm 8:00 pm
A/B A/B C/D
TUES
5:30 pm 6:30 pm 7:30 pm
Open / A Open / A Dbls. Open / A
WED
6:00 pm 7:00 pm 8:00 pm
C/D A/B Women A/B
THURS
5:30 pm 6:30 pm 7:30 pm
B/C Dbls. B/C Women C/D
Location: Choice Racquetball Courts Cost: $16.01 / league Keep your racquetball game up to speed with our popular leagues. Playing in a league ensures a consistent court time each week and is a great way to find new playing partners at your skill level. Open to members and non-members. *Members have priority. Non-members please contact the Sports & Recreation Manager (sports@choicehf.com Phone: 746-2790) for pricing and availability.
Rollout!
14
GROUP TRAINING
get fit
SUMMER SHRED BOOT CAMP
24 31 APRIL
MAY
Cost: $113 (mem/session) Reg. Deadline $170.66 (non-mem/session) Late Fee: $10 Location: Choice Health & Fitness
20 APR.
PLATOONS 1, 2, 3 DAY
DATES
TIME
1
TUES
April 24 May 1, 8, 15, 22, 29
12:00 - 1:00 pm
2
THURS
April 26, May 3, 10, 17, 24, 31
5:45 - 6:45 am
3
THURS
April 26, May 3, 10, 17, 24, 31
6:00 - 7:00 pm
Summer Shred Boot Camp is a 6-week challenge for members and non-members looking to get in shape & tone up this fall. Those who enlist must commit to the 6-week training camp which includes a 1-hour intense boot camp group training session each week and daily orders assigned by a “drill sergeant” to be completed individually by participants. Led by trainer Veroinca Lien.
Not sure if a boot camp is right for you?
15-16
Register at the Choice Health & Fitness Customer Service Desk.
TRY SUMMER SHRED FOR FREE!
FREE BOOT CAMP TRIAL CLASSES APRIL 17 @ 12PM | APRIL 19 @ 6PM
ADULT FITNESS
*MUST BE A MEMBER OF CHOICE HEALTH & FITNESS/YMCA
REGISTRATION FORMS AVAILABLE: ONLINE: CHOICEHF.COM | IN-PERSON: CHOICE HEALTH & FITNESS
SESSION 1
5 30
MARCH
MARCH
SESSION 2 28 FEB.
Reg. Deadline Late Fee: $10
2 27
APRIL
APRIL
SESSION 3 28
MARCH
Reg. Deadline
Late Fee: $10
ULTIMATE STRENGTH & CARDIO
30-min high intensity cardio and strength workout led by trainer Chris Langei including: 5-min warm-up, 20-min interval training, and 5-min abdominal and stretching exercises.
ULTIMATE CARDIO
30-min high intensity cardio workout led by trainer Chris Langei including: 5-min warm-up, 20-min interval training, and 5-min abdominal and stretching exercises.
BARRE TO BOOT CAMP
Workout led by trainer Veronica Lien that blends the lengthening & toning of ballet with strength & conditioning of a boot camp.
GROUP STRENGTH
Trainer Tammy Koppang uses a variety of strength training methods and equipment to help participants improve strength, tone muscles, and learn new training techniques.
TRX GROUP TRAINING
Great class for TRX beginners! Learn how to perform functional movement with TRX Suspension Trainer.
TRX INFERNO BOOTCAMP
Full-body workout led by trainer Zeb Miller that blends strength and explosive movements through the TRX suspension trainer.
TRX CROSS TRAINING
A full-body suspension strengthening class using a wide variety of methods & equipment to improve strength & endurance.
MIND BODY FUSION
Restorative workout led by trainer Kristin Cariveau with elements of Yoga & Pilates to create body awareness & enhance well-being.
POWER CORE PILATES (T/TH only offered Session 1) Workout led by trainer Veronica Lien that combines the fundamental exercises of Pilates with strength and interval training.
BRIDAL POWER CORE PILATES (Session 2 & 3 only) Workout led by trainer Veronica Lien that combines the fundamental exercises of Pilates with strength and interval training.
MED BALL EXPLOSION
30 25 APRIL
A moderate to high intensity class, grouping multiple exercises to create a full body workout. These workouts are designed to push the body at a higher heart rate to burn calories along with maintaining a manageable time frame.
25 APRIL
Reg. Deadline Late Fee: $10
DAY
TIME
COST
T & TH
8:05 - 8:35 am
$72 (session) / $14 (walk-in)
DAY M&F
TIME
COST
5:30 - 6:00 am
$72 (session) / $14 (walk-in)
DAY
TIME
COST
W&F
6:05 - 6:40 am
$72 (session) / $14 (walk-in)
DAY
TIME
COST
T & TH
9:30 - 10:00 am
$72 (session) / $14 (walk-in)
DAY
TIME
COST
M&W
6:00 - 7:00 am
$120 (session) / $20 (walk-in)
DAY
TIME
COST
T & TH
5:30 - 6:30 am
$225 (session) / $20 (walk-in)
FRI
9:00 - 10:00 am
$113 (session) / $20 (walk-in)
DAY
TIME
COST
T & TH
9:30 -10:15am
$96 (session) / $18 (walk-in)
DAY WED
TIME
COST
6:30 - 7:15 pm
$48 (session) / $18 (walk-in)
DAY
TIME
COST
M&W
9:15 - 10:00 am
$96 (session) / $18 (walk-in)
T & TH
5:15 - 6:00 pm
$96 (session) / $18 (walk-in)
DAY
TIME
COST
TUES
5:15 - 6:00 pm
$48 (session) / $18 (walk-in)
DAY
Class pairing foundation movement with explosive movement. M&W The training sessions focus on the foundations of strength and T & TH explosive movements to build energy for improved quality of life. Innovative way to do interval training and use med balls. SAT
CIRCUIT EXPRESS
MAY
TIME
COST
6:45 - 7:30 pm
$96 (session) / $18 (walk-in)
8:30 - 9:15 am
$96 (session) / $18 (walk-in)
12:00 -12:30pm
$48 (session) / $18 (walk-in)
DAY
TIME
COST
M&W
5:00 - 5:30 am
$72 (session) / $14 (walk-in)
T & TH
9:00 - 9:30 am
$72 (session) / $14 (walk-in)
M&W
6:00 - 6:30 pm
$72 (session) / $14 (walk-in)
make time for you FIT MOMS
FROM EXPECTING TO EXPERIENCED & EVERYTHING IN BETWEEN OPEN TO MEMBERS & NON-MEMBERS
REGISTRATION FORMS AVAILABLE: ONLINE: CHOICEHF.COM | IN-PERSON: CHOICE HEALTH & FITNESS
GREAT EXPECTATIONS Location: Choice Health & Fitness
Prenatal exercise program designed to empower women to overcome exercise barriers during pregnancy. 6-week program focuses on cardiovascular, strength, and flexibility training. How to Register: Sign-up for a 6-week session anytime. To schedule a FREE Prenatal Exercise Consultation with a personal trainer specialized in women’s health, contact: personaltraining@choicehf.com | 701.746.2790
MOMMY & ME
SESSION 1
5 30
MARCH
SESSION 2
2 27
28 FEB.
MARCH Reg. Deadline
APRIL
Late Fee: $10
APRIL
Location: Choice Health & Fitness
SESSION 3 28
MARCH
Reg. Deadline Late Fee: $10
DAY
30 25 APRIL
MAY
25
APRIL
Reg. Deadline Late Fee: $10
TIME
COST
Upbeat, interactive class designed to M&W 4:00 - 4:45 pm $96 (session) / $18 (walk-in fee) enhance the well-being of both mom and baby. Participants will get their heart rate up with a variety of strength and cardio exercises. Designed to allow moms to get their workout in while enjoying fun time with their little ones.
PRENATAL YOGA
SESSION 1
5 30
MARCH
SESSION 2
28 FEB.
MARCH Reg. Deadline Late Fee: $10
2 27
APRIL
APRIL
Location: Choice Health & Fitness
SESSION 3 28
MARCH
Reg. Deadline Late Fee: $10
DAY
A mid-week, restorative workout TUES intended to create strength, confidence, relaxation, and comfort in expecting mothers.
30 25 APRIL
MAY
25
APRIL
Reg. Deadline Late Fee: $10
TIME 6:30 - 7:15 pm
COST $48 (session) / $15 (walk-in fee)
PARENT & ME SWIMMING
PRENATAL PILATES
TINY TOTS TENNIS
PRE & POSTNATAL NUTRITION CLASSES
(AGES 9 MO. - 2 YRS) Introduction to water for parent and child. See page 7-8 for more information. (AGES 3 - 5 YRS) Parent-child class designed to introduce pre-school children to tennis. See page 12 for more information.
17
(THROUGH SANNY & JERRY RYAN CENTER FOR PREVETION & GENETICS) For more info, contact Altru’s Learning & Organizational Development Department at 701.732-7620
(THROUGH ALTRU HEALTH SYSTEM) For more info, contact Altru’s Learning & Organizational Development Department at 701.780.5279
PERSONAL TRAINING
PERSONAL TRAINING
PERSONALIZED FITNESS JUST FOR YOU! We have 20+ trainers here to educate, motivate, and hold you accountable! Whether you’re a beginner or an advanced exerciser, youth or senior, we have a trainer that’s perfect for you! Start with your FREE (15 minutes) consultation today. This is a one-on-one goal-setting meeting with a personal trainer. The personal trainer will help guide you to meet your fitness goals. FOR MORE INFO OR TO SCHEDULE A CONSULTATION, CALL: 701.746.2790 EMAIL: PERSONALTRAINING@CHOICEHF.COM TRAINING RATES | 1 PERSON
TRAINING RATES | 2 PEOPLE
Session
Cert. Personal Trainer
Cert. Master Trainer
Cert. Personal Trainer
Cert. Master Trainer
15 min
$16.50
$16.50
$13.00
$13.00
30 min
$27.50
$33.00
$21.00
$27.50
45 min
$38.50
$44.00
$33.00
$38.50
60 min
$49.50
$55.00
$44.00
$49.50
TRAINING RATES | 3-4 PEOPLE
TRAINING RATES | 5+ PEOPLE
Session
Cert. Personal Trainer
Cert. Master Trainer
Cert. Personal Trainer / Cert. Master Trainer
15 min
$11.00
$11.00
$5.00
30 min
$19.00
$22.00
$9.00
45 min
$27.50
$33.00
$12.00
60 min
$38.50
$44.00
$15.00
OTHER SERVICES
MEMBERS
NON-MEMBERS
Body Comp / Girth & Weight
$15.00
$20.00
Submax vo2 / Posture / Gait
$15.00
$20.00
Muscle Endurance Battery
$30.00
$40.00
Muscular Strength Testing
$30.00
$40.00
Functional Movement Screen
$30.00
$40.00
Flexibility & Vertical
Can be added at no charge to any of the above
maximize your workout! 18
4401 S. 11th Street Grand Forks, ND 58201
PERMIT #461
GRAND FORKS, ND
PAID
PRSRT STD US POSTAGE