2024 Spring 1 Program Guide by MetroWest YMCA

METROWEST YMCA

2024 SPRING 1 PROGRAM GUIDE

FIND WHAT MOVES YOU. February 26 - April 14

Member Registration: February 6

Community Registration: February 13

metrowestymca.org

WELCOME TO THE Y! DEAR MEMBERS & PROGRAM PARTICIPANTS,

Spring is just around the corner, and we’re thrilled to offer new ways for you to achieve goals, meet friends, and connect with your community! Over in Framingham, you can expect all the sports, fitness, wellness, aquatics, and enrichment classes you’ve grown to love. You can participate in our Indoor Triathlon this April, and we’ll have fun ways for you to support this year’s team of Boston Marathon runners! At the Outdoor Center in Hopkinton, camp leadership is already hard at work preparing for another incredible year of summer camp. And, of course, don’t forget about all the incredible cooking classes, educational workshops, and family-friendly events! We can’t wait to see you for the Spring 1 session! Sincerely, Rick MacPherson President and CEO MetroWest YMCA

Hi, friends! I can’t wait to spring into all these new programs with you!

The MetroWest YMCA is a cause-driven charitable organization that stands for healthy living, youth development, and social responsibility. We offer programs and services that build a healthy spirit, mind, and body for all.

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TABLE OF CONTENTS Member Benefits YMCA Camp Vacation & Family Programs Enrichment Dance & Martial Arts Gymnastics & Ninjas Sports Summer Swim Clubs Aquatics Youth & Teen Development Fitness Prevention & Wellness Nutrition Education Cooking Classes Outdoor Center School’s Out Early Learning Center Ways to Get Involved

2-3 4 5 6 7 8 9 10 11-15 16 17-18 19-20 21 22 23-24 25 26 27

SESSION INFORMATION Spring 1 February 26 - April 14 Registration Dates Y Members: February 6 Community Members: February 13 *The Framingham Branch will be closed on Easter Sunday, March 31 ------------------------------------------Spring 2 April 22 - June 16 Registration Dates Y Members: April 2 Community Members: April 9 ------------------------------------------Clearbrook Family Swim Club June 16 - September 2 Registration begins March 1

The Y believes that finances should not be an obstacle to living a healthy lifestyle. We offer financial assistance which can be used to help cover the cost of membership and programs. Learn more about financial assistance options.

JOIN AS A MEMBER!

Healthy Living. Youth Development. Social Responsibility.

FRAMINGHAM BRANCH Enjoy a state-of-the-art wellness center, gym, pool, turf space, locker rooms, sauna, and program leaders with expertise in fitness, training, nutrition, aquatics, and sports. Discounted classes in fitness, cooking, sports, enrichment, and aquatics for all ages Unlimited, free Group Exercise classes - approx. 60 classes offered per week Free blood pressure checks, chronic disease prevention, and wellness programs Free child watch while you workout* Access to Outdoor Center programs in Hopkinton*

Discounts on Parents’ Night Out* and seasonal events Family Open Swim and Open Gym, Toddler Open Gym, and complimentary wellness consultations Free meals for children ages 18 and under (weekday afternoons) Personal training and nutrition consultation *for full-access Framingham Memberships

OUTDOOR CENTER Come explore 122 acres of outdoor fun for the whole family! Free weekly open archery, indoor rock climbing, and ziplining* Ropes course and hiking trails Archery, belay classes, arts & crafts, and more Family-friendly dinner nights and cooking classes Free or discounted seasonal special events like cookouts, camping, and snowshoeing!

Outdoor swimming pool* Soccer and cricket fields and basketball courts Boating on the Ashland Reservoir* Geocaching and photo orienteering *seasonal

MEMBERSHIP TYPES

VIEW MEMBERSHIP OPTIONS

Youth (2-12) Teen Young Adult (20-29)* Family of 2* Family of 2+*

To learn more about our membership options, visit metrowestymca.org/membership

Senior (65+)* Senior Couple (65+)* Senior Family (65+)* Outdoor Center only *Includes access to the Hopkinton Outdoor Center

(Financial assistance is available)

MORE BENEFITS MOREMEMBER MEMBER BENEFITS FRAMINGHAM

FRAMINGHAM

FREE UNLIMITED GROUP EXERCISE CLASSES: MEMBERS ONLY (Ages 7+ with an adult; otherwise 13+)

Bootcamp Cardio Dance Chair Yoga Core Fusion Cycle Gentle Yoga

Group Active Group Fight Group Power Parkinson’s Exercise Parkinson’s PWR! Pedal for Parkinson’s

Pilates Pilates HIIT Power Yoga Senior Fitness Step & Strength Strength & Cardio

Tai Chi TRX TRX Circuit Vinyasa Flow Yoga Yoga Strength Zumba®

Reservations on MotionVibe are preferred but not required: metrowestymca.org/groupex

VIRTUAL CLASSES

Whether you're in a time crunch or you simply prefer to exercise at home, our virtual classes give members the flexibility to break a sweat from anywhere! Our live-stream and on-demand classes are accessible from a laptop, desktop, or mobile device.

COMPLIMENTARY WELLNESS CONSULTATIONS

Feeling overwhelmed by all the classes, schedules, and programs we offer? We can help! Sit down with one of our experts to discuss your goals and fitness experience. We’ll explore opportunities that would work best for you, your goals, and overall journey!

Member, Book Yours:

BOOK NOW

DROP-IN EQUIPMENT FITTINGS Want to start lifting weights, but have no idea where to begin and what to do in the Wellness Center? Sign up for a small group (max. 3 people) equipment fitting or make a one-on-one appointment with one of our trainers to go over cardiovascular or strength machines. You will walk away with a workout card and some basics to get you started. To reserve a spot, please register on MotionVibe. Sundays, 1:00 PM - 2:00 PM Mondays/Thursdays/Fridays @ 11:00 AM - 12:00 PM Tuesdays, 5:00 PM - 6:00 PM Wednesdays, 4:30 PM - 5:30 PM

ADD ON: INBODY ($)

Learn what you are made up of via the InBody body composition scan. After completing the scan, you and a certified personal trainer will review your results and discuss your goals. Ages 18+ by appointment ONLY Full-Access Framingham Member $20 | Teen Member $25 | Community Member $40

ADD ON: PERSONAL TRAINING ($)

We offer personal training so you can invest in your future by working one-on-one with a certified personal trainer. Visit our website to meet our dynamic team of trainers. For questions, contact Kevin Meleshuk: kmeleshuk@metrowestymca.org

ADD ON: NUTRITION CONSULTATION ($)

We offer virtual or in-person consultations with a registered dietitian that include a one-hour evaluation and a one-hour follow-up. Your evaluation includes a nutrition assessment and individual goal setting. For questions, contact Maggie Lynch, RDN, LDN: Mlynch2@metrowestymca.org

CHILD WATCH

Ages 2 months - 10 years old Included with a Family Membership* Children can enjoy free play or participate in activities that may include painting, crafts, reading, STEM projects, or music. Parents can work out, swim, take a class, shower, or read in our lobby (parents are required to be in the building at all times). Children are welcome to stay for up to two hours. *$3/child for Adult Memberships. Payable as needed.

HOURS:

Sundays, 8:45 AM - 12:00 PM Mondays, 8:30 AM - 1:15 PM; 3:45 PM - 8:00 PM Tuesdays, 8:30 AM - 1:15 PM; 3:45 PM - 8:00 PM Wednesdays, 8:30 AM - 1:15 PM; 3:45 PM - 8:00 PM Thursdays, 8:30 AM - 1:15 PM; 3:45 PM - 8:00 PM Fridays, 8:30 AM - 1:15 PM; 3:45 PM - 7:00 PM Saturdays, 8:45 AM - 1:00 PM

The MetroWest YMCA summer camp offers kids a new adventure each day! Your child will be healthy and active while they learn new things, make friends, and have fun. You can choose from six camps and over 30 programming options. Learn more: metrowestymca.org/summer-camp

Save the Date April 27

Healthy Kids Day® and Hopkinton Day Camp Tour/Spring Picnic

Parents and campers love... Swim lessons, recreational swim, or water play in each camp

Transportation available to Hopkinton from 17 bus stops

30+ program options designed to support your child’s growth and development

A camp experience that encourages our core values of caring, honesty, respect and responsibility

Dedicated inclusion staff and enhanced DEI and anti-bullying training Flexible one-week camp programs with optional AM/PM care Healthy lunch provided or available for purchase

Activities that highlight physical and social emotional fitness Multiple Family Fun Nights and themed weeks all summer

metrowestymca.org

VACATION & FAMILY PROGRAMS YOUTH | FRAMINGHAM & HOPKINTON APRIL VACATION PROGRAMS AT THE HOPKINTON OUTDOOR CENTER This outdoor-based vacation program includes games, crafts, sports, archery, rock climbing, and more. We plan to spend a good part of the program outdoors, hiking & exploring trails across the 122acre property, checking out the orienteering courses, and trying a few low ropes elements. Indoors, we will run games, utilize the indoor rock wall, and archery range, and work on some arts/crafts projects. Please supply your child with lunch, a water bottle, and two snacks. Limited space available. REGISTER Ages 7-12 Tuesday, April 16 – Friday, April 19 Full-Access Framingham Member $85 Outdoor Center & Youth Member $95 Community Member $160 (price per day)

TEEN ADVENTURE PROGRAM Teens looking to get out of the house and have some fun will enjoy this adventure program. Trips will include hiking Mt. Wachusett with lunch at the summit, bouldering at Framingham Central Rock gym, trail hiking + outdoor rock climbing at College Rock Park, Boda Borg Boston + lunch at Devir Park (basketball & baseball fields, soccer & tennis courts available). Round-trip transportation will be provided. Please supply your teen with lunch, a water bottle, and two snacks. Limited space available. Ages 13-16 REGISTER Tuesday, April 16 – Friday, April 19 Full-Access Framingham Member $95 Outdoor Center & Youth Member $105 Community Member $170 (price per day)

KIDS IN THE KITCHEN: HALF DAYS Looking for a hands-on program for your child to engage in while school is out? Kids in the Kitchen will teach children basic cooking skills while they learn how to cook healthy, delicious recipes! Join us as we travel around America with our American Regional Cuisine cooking week! Each day we’ll make multiple recipes and enjoy them together or kids can bring in Tupperware to take home! Ages 6-12 9:00 AM - 1:00 AM Tuesday, April 16: Classic New England; American Chop Suey, corn chowder, and raspberry lime refresher Wednesday, April 17: Southern Style; Homemade Biscuits and jam, Mac and cheese, and Sweet Tea Thursday, April 18: Southwest Spice; Tostadas with homemade tortillas, southwestern rice, and a strawberry pineapple fresca Friday, April 19: Coastal Cuisine; California sushi roll, cobb salad, and homemade fruit popsicles Full-Access Framingham Member $70 Outdoor Center & Youth/Teen Member $105 Community Member $140 (prices per day)

metrowestymca.org

See page 24 for information on Healthy Kids Day® in April!

FRAMINGHAM BRANCH

FITNESS/NUTRITION HALF-DAY PROGRAM The fitness education portion of this program will be a mix of classroom-based education and workouts in the Wellness Center. For example, participants will learn about gym rules and etiquette; how to use cardio equipment; how to bench press, squat, and deadlift; and how to create a workout. The nutrition education portion will be a mix of classroom-based and kitchen education. Examples of nutrition education would include learning the difference between carbohydrate, fat, and protein; making energy balls; how to fuel before a workout; and homemade trail mix. Lunch is provided. Ages 11+ NEW! Tuesday, April 16 - Friday, April 19 10:00 AM - 2:00 PM Full-Access Framingham Member $70 Outdoor Center & Youth/Teen Member $105 Community Member $140 (prices per day) If you’re interested, please contact Katrina Ladd: kladd@metrowestymca.org

KIDS’ DAY OUT

Kids' Day Out is for kids who are off from school and want to get out of the house. Days will be planned with physical activities, arts & crafts, swim time, and more. Registration in advance is required. Prior to the start of the program, parents will receive an email for a registration form with important information. Grades K-5 Tuesday, March 5 REGISTER Friday, March 29 8:00 AM - 5:00 PM Full-Access Framingham Member $70 Youth/Teen Member $95 Community Member $140 REGISTER

PARENTS’ NIGHT OUT

On select Fridays throughout the school year, bring your kids to the Y while you enjoy a night out for adult time! We'll have games, activities, crafts, and more. Pre-registration is required. All children must be able to use the bathroom independently. 6:00 PM - 9:00 PM Friday, March 8 REGISTER Friday, March 22 Friday, April 5 Full-Access Framingham Member $21 Youth/Teen Member $28 Community Member $42

ENRICHMENT

YOUTH | FRAMINGHAM FREE FOR MEMBERS

TODDLER OPEN GYM

We'll have rotating weekly themes centered around movement in different ways. Ages 5 and under Tuesdays, 9:00 AM - 11:00 AM Wednesdays, 9:00 AM - 10:45 AM

TINIEST TOTS CLASSES WINTER WONDERLAND

Let’s prepare for the winter season. We sing songs, read stories and work on projects for each class. Ages 2.6-3.6 Mondays, 9:30 AM - 10:30 AM

TINY TOTS CLASSES ALPHABETIVITIES

Children are given the opportunity to learn, create, and have fun. Classes use hands-on activities to help children learn and socialize with children in their age group. Full-Access Framingham Member $72 Youth/Teen Member $97 Community Member $144

GROWN-UP & ME CLASSES

MUSIC AND ART WITH GROWN UP

Assist your child in the beginning stages of exploring the arts. In addition to music and art. there will be stories and free play time. This is a great way to start your child in the preschool setting and the grown-ups can make new friends. Ages 1.6-2.9 Thursdays, 9:30 AM - 10:30 AM

CHILD DEVELOPMENT PLAYGROUP

Led by Warm Heart Parenting and Dr. Rebecca Turkel PT/DPT, CEIS, CEIM, IBE, join our new caregiver and child development class. Classes focus on creating a supportive and non-judgmental community of new parents/caregivers to talk about successes and challenges all while learning about developmental milestones and developmentally appropriate play activities. This class will explore a variety of topics such as feeding, sleep, and play techniques to maximize your child’s physical, language, cognitive and social development. This is a baby-friendly class and caregivers are encouraged to follow their baby’s cues and feed them or change them as needed during the session. Mats and toys will be provided. This class is designed for babies birth to 1 year old. NEW Ages 0-1 CLASS! Tuesdays, 10:30 AM - 11:30 AM Full-Access Framingham Member $105/family Community Member $210/family

Explore a different letter of the alphabet each week. Your child will practice writing each letter, learning sounds, and making a theme-related craft. Ages 3-4 Wednesdays, 10:45 AM - 11:45 AM

COUNT WITH ME

This class will explore preschool math concepts such as counting and recognition of numbers, shapes, and patterns. Ages 3-4 Mondays, 10:45 AM - 11:45 AM

RHYTHM & RHYME Introduce your child to basic music theory. Sing, dance, and play instruments. Children will have a chance to make their own musical instruments to take home. Ages 3.5-5 Thursdays, 10:45 AM - 11:45 AM

PRE-K & SCHOOL AGED CLASSES CRAFTY KIDS

Join us as we explore a variety of crafting materials. Projects may use paint, pastels, beading, charcoal, clay, foam, or wood. Bring your imagination and be dressed for a mess. Ages 4-6 Fridays, 9:30 AM - 10:30 AM

KINDERGARTEN READINESS

Already know your ABCs and 123s? Join us for Kindergarten Readiness where we'll explore patterns, sequencing, rhyming, and more. Ages 4-5 Friday, 10:45 AM - 11:45 AM Questions? Contact Jen Hyman, Director of Family Engagement: jhyman@metrowestymca.org

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MARTIAL ARTS & DANCE YOUTH | FRAMINGHAM

All dance classes are held at the MetroWest YMCA Framingham Branch.

DANCE (Ages 3-6) PRE-BALLET 1

A wonderful introduction to ballet to help develop coordination, musicality, and expression. Each class will engage their imagination and creativity. The class will develop great listening skills as they interact with their teacher and friends. Ages 3-4 Saturdays, 9:00 AM - 9:30 AM Full-Access Framingham Member $94 Youth/Teen Member $127 Community Member $188

PRE-BALLET AND TAP 2

Learn ballet through imagination, expression, and creativity. Developmentally appropriate dance skills are nurtured through natural movement and more complex coordination and rhythm as control is developed. Students will listen to instructions, gain confidence, and build strong bones and muscles! 30 minutes of ballet will be followed by 15 minutes of tap! Tap shoes are required. Ages 4-5 Saturdays, 9:30 AM - 10:20 AM Full-Access Framingham Member $105 Youth/Teen Member $142 Community Member $210

YOUTH MARTIAL ARTS (Ages 5-13) Led by Villari's of Natick, classes focus on developing critical life skills of respect, self-discipline, and self-control. Students will learn to control and be confident in their actions by learning varied martial arts movements such as strikes, kicks, and footwork, progressing to move complex movements and patterns as they develop. Sneakers are required. An introductory belt is provided, and a Karate uniform is optional to purchase online.

INTRO TO KARATE

Ages 5-7 Saturdays, 12:00 PM - 12:30 PM Ages 8-13 Saturdays, 12:45 PM - 1:15 PM Full-Access Framingham Member $86 Youth/Teen Member $116 Community Member $172

INTERMEDIATE KARATE

BALLET 3

A ballet class for rising Kindergartners. Following a Royal Academy of Dance syllabus developing ballet and natural movement through creativity and musicality. Building self-esteem, strength and discipline in a nurturing and inspiring way. Ages 5-6 Saturdays, 10:25 AM - 10:55 AM Full-Access Framingham Member $94 Youth/Teen Member $127 Community Member $188

(Must have achieved yellow belt) Ages 8-13 Saturdays, 1:30 PM - 2:15 PM Full-Access Framingham Member $96 Youth/Teen Y Member $130 Community Member $192

JAZZ AND TAP 3

Calling all Kindergartners! Step into this fun jazz and tap class to dance to popular tunes and develop flexibility, quick footwork, and rhythm! Ages 5-6 Saturdays, 10:55 AM - 11:25 AM Full-Access Framingham Member $94 Youth/Teen Member $127 Community Member $188

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GYMNASTICS & NINJAS

YOUTH | FRAMINGHAM

GYMNASTICS (Ages 4-12)

Perfect new and existing skills on uneven bars, vault, beam, and floor while improving flexibility, strength, and eye-hand coordination. Each class will be tailored depending on skill level so kids stay challenged and reach their potential faster!

GYM STARS

Ages 4-6 Tuesdays, 4:30 PM - 5:00 PM 5:05 PM - 5:35 PM Saturdays, 9:00 AM - 9:30 AM

ROLLERS

Ages 7-9 Tuesdays, 5:40 PM - 6:10 PM Saturdays, 9:35 AM - 10:05 AM Full-Access Framingham Member $86 Youth/Teen Member $116 Community Member $172 REGISTER

TUMBLING

For kids who enjoy flipping and rolling, this class focuses on the tumbling aspect of gymnastics and cheerleading. All skill levels are welcome. Ages 7-12 Wednesdays, 4:30 PM - 5:15 PM Saturdays, 10:20 AM - 11:05 AM Full-Access Framingham Member $86 Youth/Teen Member $116 Community Member $172 REGISTER

CHEERLEADING SKILLS

Great starter class for kids interested in cheerleading. They'll learn the foundations of game day cheerleading, which includes tumbling, stunting, jumps, and motions. Ages 6-9 Wednesdays, 5:25 PM - 5:55 PM Full-Access Framingham Member $86 Youth/Teen Member $116 Community Member $172 REGISTER

NINJAS (Ages 3-11)

Ninja classes use an obstacle course to assist children in increasing strength, eye-hand coordination, and improving self-esteem. They'll develop critical thinking skills to help them overcome obstacles and other challenges!

LITTLE NINJAS

Ages 3-5 Thursdays, 4:30 PM - 5:00 PM Saturdays, 11:30 AM - 12:00 PM; 12:05 PM - 12:35 PM

JUNIOR NINJAS I’ve been practicing on the balance beam! I can almost make it across!

Ages 6-8 Thursdays, 5:05 PM - 5:35 PM Saturday, 12:40 PM - 1:10 PM

NINJAS WARRIORS

Ages 9-11 Thursdays, 5:40 PM - 6:10 PM Full-Access Framingham Member 86 Youth/Teen Member $116 Community Member $172

Questions? Contact Lisa Mandozzi, Executive Director, Framingham: lmandozzi@metrowestymca.org

metrowestymca.org

SPORTS

YOUTH & ADULTS | FRAMINGHAM SPORTS (Ages 3-12)

SOCCER SKILLS & DRILLS

YOUTH BASKETBALL

Players will learn the skills they need to love the game and prepare for the season. Younger groups will work on dribbling, shooting, and the basics while older groups will build towards using their skills ingame action. Our 10-12 group will end practices with 20 minutes of gameplay. Ages 5-6 Wednesdays, 4:30 PM - 5:00 PM Full-Access Framingham Member $86 Youth/Teen Member $116 Community Member $172 REGISTER Ages 7-9 Wednesdays, 5:10 PM - 5:55 PM Full-Access Framingham Member $96 Youth/Teen Member $130 REGISTER Community Member $192 Saturdays, 10:35 AM - 11:20 AM Full-Access Framingham Member $96 Youth/Teen Member $130 REGISTER Community Member $192 Ages 10-12 Wednesdays, 6:05 PM - 6:55 PM Full-Access Framingham Member $96 Youth/Teen Member $130 Community Member $192 REGISTER

GIRLS-ONLY BASKETBALL

All-girls basketball classes will focus on skill development and enhancement, concluding with gameplay each week. Ages 7-10 Saturdays, 9:45 AM - 10:30 AM Full-Access Framingham Member $96 Youth/Teen Member $130 REGISTER Community Member $192

SPRING YOUTH BASKETBALL CLINICS

Coaches will run players through drills and skills for the first 30 minutes, followed by game play. Players of all levels are welcome! Rookies REGISTER Ages 5-6 Saturdays, 12:00 PM – 1:00 PM Small Shots Ages 7-8 Saturdays, 1:00 PM – 2:00 PM

Big Shots Ages 9 & Up Saturdays, 2:00 PM – 3:00 PM

Full-Access Framingham Member $105 Youth/Teen Member $142 Community Member $210

Soccer classes will focus on introducing and developing dribbling, passing, shooting, and teamwork skills while teaching kids to enjoy the greatest game! For our younger families, we encourage parents to jump in to learn and play. For our older group, the goal is to build upon the fundamentals to get ready for games! Practices will take place at our backfield, weather permitting. *Once colder weather sets in, classes will move inside. Ages 3-5 Saturdays, 9:00 AM – 9:30 AM Full-Access Framingham Member $86 Youth/Teen Member $116 REGISTER Community Member $172 Ages 6-8 Tuesdays, 4:30 PM – 5:15 PM Full-Access Framingham Member $96 Youth/Teen Member $130 Community Member $192

FRIDAY SOCCER AT THE Y

Friday Soccer at the Y is for kids looking to jump right into some game action. Playing inside our gymnasium, our two groups will rotate through various soccer games to build game experience. Coaches will provide feedback and have players warm-up with different skills and drills before breaking up into teams. Ages 6-8 Fridays, 4:30 PM – 5:15 PM Full-Access Framingham Member $96 Youth/Teen Member $130 Community Member $192 REGISTER Ages 9 & Up Fridays, 5:30 PM – 6:15 PM Full-Access Framingham Member $96 Youth/Teen Member $130 Community Member $192

ADULT PICKLEBALL LESSONS (Ages 18+) Explore beginner and intermediate pickleball lessons here at the Y! Our 101 class is for first time players looking to learn the game and get started, while our 102 class is for more experienced players to build upon current skills and adding new ones to improve their game. Pickleball 101 Clinic: 2/29 - 3/21 Thursdays, 6:00 PM - 7:00 PM Full-Access Framingham Member $60 Community Member $120 Pickleball 102 Clinic: 2/27 - 3/19 Tuesdays, 6:00 PM - 7:00 PM Full-Access Framingham Member $60 Community Member $120

Questions? Contact Lisa Mandozzi, Executive Director, Framingham: lmandozzi@metrowestymca.org

metrowestymca.org

SUMMER SWIM CLUBS FRAMINGHAM & HOPKINTON

Swim lessons availab le both at locatio ns!

CLEARBROOK SWIM CLUB

OUTDOOR CENTER SWIM CLUB

120 Parker Road Framingham, MA 01702

45 East Street Hopkinton, MA 01748

Join us for the 2024 season! We look forward to a summer filled with games, swim lessons, and family-friendly events!

The 122-acre Outdoor Center in Hopkinton is home to our award-winning summer camp, but it also offers an outdoor swimming pool to members in the evenings and weekends!

Amenities: Large outdoor pool Splash pad Grass covered lawn Tennis court Raised garden beds Gaga ball pit Brand new pool liner

MEMBERSHIPS Full-Access Framingham Members can add Clearbrook Swim Club to their membership. More details coming soon. All information will be our website, so be sure to check back: metrowestymca.org

Hours of operation: Monday - Friday, 4:00 PM - 7:00 PM Saturday and Sunday, 11:00 AM - 7:00 PM Who has access? Hopkinton Outdoor Center members Full-access Framingham Branch members (excludes Youth or Teen) Clearbrook Swim Club members

OUTDOOR CENTER SWIM TEAM 45 East Street Hopkinton, MA 01748 Hopkinton's Stingrays Summer Swim Team is a recreation-based, fun-first team for ages 6-13. Our team is comprised of swimmers who are new to the sport of competitive swimming and just getting their feet wet! We practice throughout the summer, leading up to the MetroWest Summer Swim League and Championships! Swimmers MUST be able to safely swim the length of the pool to participate. Practice schedule: Tuesdays and Thursdays 7:00 PM - 8:00 PM Saturdays, 9:00 AM - 10:00 AM Full-Access Framingham Member $280 Outdoor Center & Youth Member $330 Community Member $405

Questions? Contact Aura Hernandez, Membership Director ahernandez@metrowestymca.org

Questions? Contact Bartt Pinchuck, Executive Director, Outdoor Center: bpinchuck@metrowoestymca.org

metrowestymca.org

AQUATICS

YOUTH | FRAMINGHAM

A NEW WAY TO SCHEDULE SWIM LESSONS! Who is it for? Children between the ages of three and 12. How does it work? Simply choose a day and time that works for your schedule, and you can keep it for as long as you want up until the end of the school year. No more having to re-enroll your child every seven to eight weeks! At your child’s first lesson, they'll be placed in the appropriate swim level based on their performance in a skills test. As those skills develop, our instructors will adjust their teaching to the appropriate swim level within the same lesson slot! How do I get started? Choose your time. Register anytime, online or at the Framingham Branch, and we'll slot your child in the next cycle, which begins at the start of each month. We'll bill your card monthly, and you can cancel at any time with a written 30-day notice. What is the cost? Visit our website for pricing: metrowestymca.org/swimming

CHOOSE A TIME AND IT’S YOURS FOR THE YEAR! Preschool Stages 1-4 | Ages 3-5 Mondays, 6:00 PM - 6:30 PM Tuesdays, 4:00 PM - 4:30 PM Tuesdays, 4:35 PM - 5:05 PM Wednesdays, 5:30 PM - 6:00 PM Wednesdays, 6:05 PM - 6:35 PM Thursdays, 4:00 PM - 4:30 PM Thursdays, 4:35 PM - 5:05 PM

School Age Stages 1-6 | Ages 6-12 Mondays, 4:50 PM - 5:20 PM Tuesdays, 5:10 PM - 5:50 PM Tuesdays, 5:55 PM - 6:35 PM Wednesdays, 4:00 PM - 4:40 PM Wednesdays, 4:45 PM - 5:25 PM Thursdays, 5:10 PM - 5:50 PM Thursdays, 5:55 PM - 6:35 PM

Questions? Contact Angelica Mayne, Aquatics Director of Instructional Programming: amayne@metrowestymca.org

metrowestymca.org

AQUATICS

YOUTH | FRAMINGHAM

PARENT/CHILD, PRESCHOOL, SCHOOL AGE PRICING 7-WEEK SESSION

Full-Access Framingham Member $95 | Youth/Teen Member $128 | Community Member $190

6-WEEK SESSION (SUNDAY CLASSES)

Full-Access Framingham Member $81 | Youth/Teen Member $109 | Community Member $162

PARENT/CHILD SWIM

PRESCHOOL SWIM

Accompanied by a parent, infants and toddlers learn to be comfortable in the water and develop swim readiness skills through fun, confidence-building experiences. Parents will learn about water safety, drowning prevention and the importance of supervision. Ages 6-24 months Wednesdays, 9:30 AM - 10:00 AM Thursdays, 9:45 AM - 10:15 AM Fridays, 3:40 PM - 4:10 PM Saturdays, 8:10 AM - 8:40 AM Sundays, 9:45 AM - 10:15 AM

Designed for beginners with little to no swimming experience or who are uncomfortable in the water. Students increase their comfort with the water with underwater exploration and basic self-rescue skills performed with assistance. Ages 3-5 Mondays, 4:15 PM - 4:45 PM Mondays, 5:25 PM - 5:55 PM Tuesdays, 10:05 AM - 10:35 AM Thursdays, 3:25 PM - 3:55 PM Fridays, 3:40 PM - 4:10 PM Fridays, 4:50 PM - 5:20 PM Fridays, 5:25 PM - 5:55 PM Fridays, 6:00 PM - 6:30 PM Saturdays, 8:10 AM - 8:40 AM Saturdays, 8:45 AM - 9:15 AM Saturdays, 9:20 AM - 9:50 AM Saturdays, 11:05 AM - 11:35 AM Sundays, 9:10 AM - 9:40 AM

PARENT/CHILD A

PARENT/CHILD B

Accompanied by a parent, children prepare for the transition to preschool level aquatics by encouraging purposeful movement through audio and/or visual cues. Ages 2-3 Tuesdays, 10:05 AM - 10:35 AM Thursdays, 4:00 PM - 4:30 PM Fridays, 9:30 AM - 10:00 AM Saturdays, 9:20 AM - 9:50 AM Sundays, 10:55 AM - 11:25 AM

PARENT/CHILD C

Swimmers will build on the confidence they achieved in Parent/Child A & B and welcomes participants over the age of 3 into our swim lesson program. Parents will be in the water for support, guidance, and safety so participants can challenge their swim and social skills in an aquatic group lesson setting. Instructors will encourage participants to practice skills away from parents at certain times while assuring participants that their parents are nearby. Wednesdays, 10:05 AM - 10:35 AM Fridays, 10:05 AM -11:35 AM Saturdays, 10:30 AM - 11:00 AM Sundays, 11:30 AM - 12:00 PM

PRESCHOOL 1: WATER ACCLIMATION

PRESCHOOL 2: WATER MOVEMENT Must have completed Stage 1 or be comfortable going underwater independently. Students increase their swimming ability with forward movement in the water and basic self-rescue skills performed independently. Ages 3-5 Mondays, 5:25 PM - 5:55 PM Tuesdays, 10:40 AM - 11:10 AM Wednesdays, 3:25 PM - 3:55 PM Thursdays, 3:25 PM - 3:55 PM Fridays, 10:40 AM - 11:10 AM Fridays, 4:15 PM - 4:45 PM Fridays, 4:50 PM - 5:20 PM Fridays, 5:25 PM - 5:55 PM Fridays, 6:00 PM - 6:30 PM Saturdays, 9:55 AM - 10:25 AM Saturdays, 11:05 AM - 11:35AM Saturdays, 11:40 AM - 12:10 PM Sundays, 9:45 AM - 10:15 AM Sundays, 12:05 PM - 12:35 PM

AQUATICS

YOUTH | FRAMINGHAM

PRESCHOOL 3: WATER STAMINA Must have completed Stage 2 or be able to submerge and blow out air, jump in, float on back and front for 10 seconds, tread water for 10 seconds, front and back glide 5 yards, and swim, roll, float, roll, swim 5 yards all independently. Students develop intermediate self-rescue skills performed for longer durations and distances than previous stages. Ages 3-5 Mondays, 5:25 PM - 5:55 PM Tuesdays, 10:40 AM - 11:10 AM Tuesdays, 6:20 PM - 6:50 PM Wednesdays, 10:40 AM - 11:10 AM Fridays, 6:00 PM - 6:30 PM Saturdays, 8:45 AM - 9:15 AM Sundays, 10:20 AM - 10:50 AM

PRESCHOOL 4: WATER ACCLIMATION Must have completed Level 3 - or can swim 15 yards with face in the water, submerge and retrieve an object from the bottom, swim on back 10 yards independently, tread water 30 seconds, jump in independently and swim to wall. Ages 3-5 Saturdays, 10:30 AM - 11:00 AM Sundays, 10:55 AM - 11:25 AM

SCHOOL AGE 2: WATER MOVEMENT Must have completed Stage 1 or be comfortable going underwater independently. Students increase their swimming ability with forward movement in the water and basic self-rescue skills performed independently. Ages 6-13 Mondays, 4:15 PM - 4:45 PM Mondays, 6:35 PM - 7:05 PM Tuesdays, 6:20 PM - 6:50 PM Wednesdays, 5:45 PM - 6:15 PM Thursdays, 4:00 PM - 4:30 PM Fridays, 6:35 PM - 7:05 PM Saturdays, 8:10 AM - 8:40 AM Saturdays, 9:20 AM - 9:50 AM Saturdays, 10:30 AM - 11:00 AM Sundays, 9:45 AM – 10:15 AM Sundays, 12:05 PM - 12:35 PM

SCHOOL AGE 3: WATER STAMINA SCHOOL AGE 1: WATER ACCLIMATION Designed for beginners with little to no swimming experience or are uncomfortable in the water. Students increase their comfort with the water with underwater exploration and basic self-rescue skills performed with assistance. Ages 6-13 Tuesdays, 6:20 PM - 6:50 PM Wednesdays, 5:10 PM - 5:40 PM Thursdays, 4:35 PM - 5:05 PM Fridays, 4:15 PM - 4:45 PM Saturdays, 8:45 AM - 9:15 AM Saturdays, 11:05 AM - 11:35 AM Sundays, 9:10 AM – 9:40 AM Sundays, 11:30 AM - 12:00 PM Sundays, 12:40 PM - 1:10 PM

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Must have completed Stage 2 or be able to submerge and blow out air, jump in, float on back and front for 20 seconds, tread water for 10 seconds, front and back glide 10 yards, and swim, roll, float, roll, swim 5 yards all independently. Students develop intermediate self-rescue skills performed for longer durations and distances than previous stages. Ages 6-13 Mondays, 4:15 PM - 4:45 PM Mondays, 6:35 PM - 7:05 PM Wednesdays, 6:20 PM - 6:50 PM Thursdays, 6:20 PM - 6:50 PM Fridays, 4:15 PM - 4:45 PM Fridays, 4:50 PM - 5:20 PM Fridays, 6:35 PM - 7:05 PM Saturdays, 8:10 AM - 8:40 AM Saturdays, 9:55 AM - 10:25 AM Saturdays, 11:40 AM - 12:10 PM Sundays, 10:20 AM – 10:50 AM Sundays, 12:05 PM - 12:35 PM

AQUATICS

YOUTH | FRAMINGHAM

SCHOOL AGE 4: STROKE INTRODUCTION

AQUATIC CONDITIONING

Must have completed Stage 3 or be able to swim, float, swim 25 yards any stroke, swim 15 yards on back and front, jump in and swim 10 yards, tread water for a minute. Students are introduced to basic stroke technique in freestyle and backstroke and water safety through treading water and elementary backstroke. Ages 6-13 Mondays, 5:25 PM - 5:55 PM Mondays, 6:00 PM - 6:30 PM Tuesdays, 4:00 PM - 4:35 PM Wednesdays, 6:20 PM - 6:50 PM Thursdays, 6:20 PM - 6:50 PM Fridays, 4:15 PM - 4:45 PM Fridays, 4:50 PM - 5:20 PM Fridays, 5:25 PM - 5:55 PM Fridays, 6:00 PM - 6:30 PM Saturdays, 9:55 AM - 10:25 AM Saturdays, 11:40 AM - 12:10 PM Sundays, 10:55 AM - 11:25 AM Sundays, 12:40 PM - 1:10 PM

Must have completed School Age 6 or be able to swim a 50 yards Freestyle, Backstroke, Breaststroke, and Butterfly. This course is for students who are interested in swimming competitively to build on their endurance and stroke technique. Ages 10-16 Wednesdays, 3:15 PM - 4:15 PM Saturdays, 12:15 PM - 1:15 PM Full-Access Framingham Member $106 Youth/Teen Member $143 Community Member $212

SCHOOL AGE 5: STROKE DEVELOPMENT

HOMESCHOOL SWIM Tuesday Lesson, 2:15 PM - 2:45 PM Open Swim, 2:45 PM - 3:10 PM Full-Access Framingham Member $95 Youth/Teen Member $128 Community Member $190

Must have completed Stage 4 or be able to swim 25 yards any stroke and perform freestyle with rotary breathing, backstroke, elementary backstroke, tread water for a minute, breaststroke kick and butterfly kick. Students are introduced to a full breaststroke and butterfly and water safety through treading water and sidestroke. Ages 6-13 Mondays, 6:35 PM - 7:05 PM Thursdays, 6:20 PM - 6:50 PM Fridays, 5:25 PM - 5:55 PM Fridays, 6:00 PM - 6:30 PM Fridays, 6:35 PM - 7:05 PM Saturdays, 9:20 AM - 9:50 AM Saturdays, 10:30 AM - 11:00 AM Sundays, 11:30 AM - 12:00 PM

SCHOOL AGE 6: STROKE MECHANICS Must have completed Stage 5 or be able to swim 50 yards any stroke and perform freestyle with bent arm recovery, backstroke, sidestroke, breaststroke, and butterfly for 25 yards, tread water for 2 minutes, and be able to dive. Students refine their stroke technique in all major competitive strokes, build endurance, and are encouraged to swim as part of a healthy lifestyle. Ages 6-13 Mondays, 4:15 PM – 4:45 PM Mondays, 6:35 PM - 7:05 PM Wednesdays, 6:20 PM – 6:50 PM Fridays, 6:35 PM - 7:05 PM Saturdays, 11:05 AM - 11:35 AM Sundays, 12:05 PM - 12:35 PM Sundays, 12:40 PM - 1:10 PM

Check out our NEW swim instructor development class for teens on page 16!

AQUATICS

ADULTS | FRAMINGHAM ADULT SWIM LESSONS PRICING 7-WEEK SESSION

Full-Access Framingham Member $95 Youth/Teen Member $128 Community Member $190

6-WEEK SESSION (SUNDAY CLASSES) Full-Access Framingham Member $81 Youth/Teen Member $109 Community Member $162

LESSONS A, B, C (Ages 18+):

A: Adult Stage A is an introductory class for adults who have minimal to no swimming experience or are hesitant about performing skills in the water. Focus in the class will be on submersion, front and back floats, as well as how to make forward movement in the water. Mondays, 12:15 PM - 12:45 PM Wednesdays, 9:30 AM – 10:00 AM Wednesdays, 6:20 PM - 6:50 PM Saturdays, 8:45 AM – 9:15 AM Sundays, 9:10 AM - 9:40 AM B: Adult Stage B will focus on beginner stroke technique (front and back crawl), confidence in and around deep water, combination skills, safety and endurance. It's recommended that adults successfully complete Adult Stage A before registering for this course. Mondays, 12:50 PM - 1:20 PM Mondays, 1:25PM - 1:55 PM Wednesdays, 10:05 AM - 10:35 AM Thursdays, 6:20 PM - 6:50 PM Saturdays, 9:55 AM – 10:25 AM Sundays, 10:20 AM – 10:50 AM C: Adults in Stage C will continue to build on skills mastered in Stages A and B. Participants will improve their endurance while refining their technique for each of the major swim strokes. It’s recommended that adults successfully complete Stages A and B prior to registering for this course. Advanced swimmers who are looking to swim laps while receiving feedback on their technique, please refer to the Masters Swim program. Tuesdays, 9:30 AM – 10:00 AM Tuesdays, 6:20 PM - 6:50 PM Wednesdays, 10:40 AM - 11:10 AM Saturdays, 11:40 AM - 12:10 PM Sundays, 12:40 PM - 1:10 PM

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ADULT SWIM CLASSES MASTERS SWIMMING

Open to adults 18 years and older, this volunteerled program features workouts and drills. Ages 18+ Mondays, Wednesdays, Fridays 5:10 AM - 6:10 AM Full-Access Framingham Member $118 Community Member $236

WATER WALKING (LOW IMPACT)

Total body workout with less impact on joints and more resistance than land walking. A half hour of water walking is equal to two hours on land. Ages 18+ Tuesdays, 11:15 AM - 12:00 PM Full-Access Framingham Member $18 Community Member $36

WATER WALKING (ADVANCED)

Want more of a challenge? You’ll get a total body workout with less impact on joints and more resistance than land walking. A half hour of water walking is equal to two hours on land. Ages 18+ Thursdays, 11:15 AM - 12:00 PM Full-Access Framingham Member $18 Community Member $36

WATER AEROBICS

This class focuses on coordination, flexibility, endurance, and toning. Adaptable from beginners to experienced participants. Non-swimmers welcome! Ages 18+ Mondays, Wednesdays, Fridays 11:15 AM - 12:00 PM Full-Access Framingham Member $18 Community Member $36 Mondays and Thursdays 7:15 PM - 8:10 PM Full-Access Framingham Member $22 Community Member $44 *Cost is for one class day for the session's duration.

AI CHI

Ai Chi is a water exercise and relaxation program that consists of a sequence of slow, broad movements of the arms and legs. It's used for pain management, back pain, arthritis, fibromyalgia, and orthopedic problems. Non-swimmers welcome! Thursdays, 10:20 AM - 11:05 AM Full Access Framingham Member $18 Community Member $36

YOUTH LEADERSHIP DEVELOPMENT YOUTH & TEENS | FRAMINGHAM

Y NIGHTS: YOUTH TAKE OVER THE Y! GRADES 5 – 8 7:15 PM - 9:45 PM

On most Saturday nights during the school year, we close at 7:00 PM reopen at 7:15 PM for our youth-only Y Night. Youth can choose from a variety of activities that may include basketball, indoor gaga ball, ping pong, and swimming. Participants may also have access to the Youth and Family and turf areas of our Wellness Center. Staff and volunteers act as positive role models as they facilitate, supervise, and engage in these activities. Y Night starts with a 10-15-minute group huddle to welcome youth who are new to the program, review the schedule of activities, address our core values, and answer any questions or concerns. Additionally, we provide a healthy 5-component meal. A Parent/guardian must complete a new Y Night registration form at the beginning of each season. FREE for all Questions? Contact Bolaji Ojo, Youth and Teen Director: bojo@metrowestymca.org

NEW TEEN CENTER

SUMMER CAMP

LEADERS-IN-TRAINING (LITs) The Leaders-in-Training (LIT) program welcomes youth entering grades 7 and 8 who are interested in developing leadership skills. LITs participate in team-building activities and develop the talents necessary to work with their peers, community, and younger children. Learn more: metrowestymca.org/lit-program

COUNSELORS-IN-TRAINING (CITs) ENTERING GRADES 9 & 10

CITs are trained and supported to engage with younger campers, act as role models, and lead others. Teens will develop workplace readiness skills, gain experience working with youth, and learn to become community leaders. The Y will consider CITs who display outstanding abilities for employment once they turn 16. Learn more: metrowestymca.org/cit

Questions about the LIT or CIT programs? Contact Stephan Lockney, Associate Executive Director of Camping Services: slockney@metrowestymca.org

MONDAY - FRIDAY, 3:00 PM - 6:00 PM

Our new Teen Center is OPEN! Teens can connect; listen to music; and play games like ping pong, e-games, and board games in this new, supervised space. It’s located on the first floor of the Framingham Branch in Studio B. Teens can still access free, healthy meals on weekday afternoons from 3:00 PM - 5:00 PM in Studio C. To learn more about our teen program, contact Bolaji Ojo: bojo@metrowestymca.org To learn more about our food program, contact Carl Tracy: ctracy@metrowestymca.org

Y CHANGEMAKER ACADEMY

HIGH SCHOOL STUDENTS AGE 14-19 NEXT COHORT BEGINS IN MARCH

The Changemaker Academy is a paid internship and job training program for MetroWest area high school students ages 14-19. The program includes: 16-week leadership curriculum taught on Thursdays, 5:00 PM - 6:00 PM (dinner provided) 8-week on-the-job training: 2-5 hours/week that could include childcare, marketing, aquatics, sports, food and nutrition, and more Opportunities for advancement Free membership

AQUATIC LEADERS CLUB: SWIM INSTRUCTOR DEVELOPMENT

Encourages leadership development in the area of aquatic instruction with the goal to prepare and motivate participants to become swim lesson instructors through a separate certification course. Ages 13-17 Tuesdays, 3:15 PM - 4:15 PM NEW Full-Access Framingham Member $106 CLASS! Youth/Teen Member $143 Community Member $212

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FITNESS CLASSES

YOUTH, TEENS, & ADULTS | FRAMINGHAM POWERFUL GIRLS FT (FUNCTIONAL TRAINING) This high-intensity interval training (HIIT) class involves progressive programming to help improve your endurance, muscular strength, and help you power through total body exercises. Ages 11+ Monday - Friday, 6:00 AM, 6:00 PM Mondays, Wednesdays, Fridays, 9:30 AM Tuesdays and Thursdays, 7:00 AM Saturdays, 7:15 AM, 10:15 AM Sundays 10:15 AM Full-Access Framingham Member $50/month Youth/Teen Member $63/month For 5 or 10 class packs, visit metrowestymca.org/functional-training

For young girls looking to start exercising, this class teaches total body movements using different techniques and helps to build confidence. Each class involves a dynamic warmup; 2-3 strength moves for the upper or lower body using equipment like a barbell, dumbbells, or kettlebells; explores a new piece of equipment like the sled or the battle ropes; and finishes with abs and stretching. Ages 9-14 Instructor: Katrina Wednesdays, 4:00 PM - 5:00 PM Full-Access Framingham Member $105 Youth/Teen Member $142 Community Member $210

CYCLE POWER Improve your cardiovascular fitness and lower body leg strength through this high-level cycle class. Pre- and post-power tests are performed so participants can determine their intensity level and see their improvement. Ages 12+ Instructor: Katrina Fridays, 6:00 AM - 7:00 AM Full-Access Framingham Member $105 Youth/Teen Member $142 Community Member $210

TEEN BOXING

CARDIO KIDS

Cardio Kids is a fun movement-based class with exercise challenges, relays, and games. Ages 7-13 Instructor: Kevin Tuesdays, 4:15 PM - 4:45 PM Full-Access Framingham Member FREE Youth/Teen Member $101 Community Member $161

Boxing is a fun, cool way to exercise! You'll learn various techniques, improve your cardiovascular fitness, become familiar with different movements, and use equipment to defend yourself. Ages 11-16 Instructor: Francois Tuesdays, 5:00 PM - 5:45 PM Full-Access Framingham Member $96 Youth/Teen Member $130 Community Member $192

ADULT BOXING

Boxing is a fun, cool way to exercise! You'll learn various techniques, improve your cardiovascular fitness, become familiar with different movements, and use equipment to defend yourself. Open to beginner and intermediate boxers. Ages 18+ Instructor: Francois Thursdays, 5:00 PM - 6:00 PM Full-Access Framingham Member $105 Youth/Teen Member $142 Community Member $210

metrowestymca.org

FITNESS CLASSES

TEENS & ADULTS | FRAMINGHAM

SELF-DEFENSE FOR WOMEN

This full-contact class is based on martial arts principles especially aikijutsu and jujitsu. Students will learn how to fall without getting hurt; takedowns and throws; and proper form when punching, kicking, and blocking. Ages 18+ Instructor: Stephanie Fridays, 10:45 AM - 11:45 AM Full-Access Framingham Member $105 Youth/Teen Member $142 Community Member $210

TEEN WEIGHTLIFTING

Teens will learn the basics of weightlifting/strength training using kettlebells, dumbbells, and barbells. They'll learn how to properly perform movements like bench press, squat, and deadlift, then work to build their strength in the Wellness Center. Ages 11-16 Instructor: Francois (Mon), Brendan (Fri) Mondays, 5:00 PM - 5:45 PM Fridays, 5:00 PM - 5:45 PM Full-Access Framingham Member $96 Youth/Teen Member $130 Community Member $192 REGISTER

STRENGTH TRAINING FOR HEALTHY BONES

As we age, the density of our bones decreases, increasing our risk for injury. Fortunately, strength training can help maintain and improve the density of your bones! This class is a great introduction to strength training. Ages 18+ Instructor: Cori Mondays, 11:00 AM - 12:00 PM Full-Access Framingham Member $105 Community Member $210

SWIMMING BASICS FOR TRIATHLONS

Ever wanted to do a triathlon, but the swim portion scared you? Beginner swimmers looking to improve their freestyle stroke for endurance or open water swimming. This class is a great entry level class to help swimmers get comfortable breathing when swimming, improve their swimming propulsion and decrease their drag. The MetroWest YMCA will be hosting an Indoor Triathlon in April. What better way to train than in this class! Ages 16+ Instructor: Katrina Thursdays, 7:00 AM - 8:00 AM Full-Access Framingham Member $105 Youth/Teen Member $142 Community Member $210 REGISTER

INBODY570

See what you are made up of. Our new Inbody570 is a body composition analyzer to show you how much water, muscle, and fat are on your frame. Ages 18+ Full-Access Framingham Member $20 NEW! Youth/Teen Member $25 Community Member $40 MEMBERS Try InBody for FREE on one of the following dates: March 4, 5:30 AM - 7:30 AM March 14, 12:00 PM - 2:00 PM March 20, 4:00 - 6:00 PM

SPECIAL EVENTS

INDOOR TRIATHLON: APRIL 7

Cover as much distance as you can in 15 minutes on the swim, 25 minutes on the bike, and 20 minutes on the treadmill. Learn more on page 28!

I’ve always wanted to try strength training. Let’s try it together!

metrowestymca.org

PREVENTION & WELLNESS

EVIDENCE-BASED HEALTH INTERVENTION ADULTS | FRAMINGHAM

Our Prevention and Wellness team offers evidence-based programs to help you or your loved one prevent, address, and have the support to reclaim health. Programs are FREE. To register for a program, or to get on a waitlist contact Jesse Potter: jpotter@metrowestymca.org or 508-879-4420 x232

PROGRAMS STARTING SOON! YMCA’S DIABETES PREVENTION NOW ENROLLING

Our Diabetes Prevention program is a one-year, evidence-based program that helps adults prevent Type 2 Diabetes. Guided by a YMCA Diabetes Prevention Program Lifestyle Coach, participants learn small, measurable changes to reduce the risk for Type 2 Diabetes and live a healthier lifestyle. Ages 18+ Day/Time TBD FREE to Full-Access Framingham Members and Community Members

LIVESTRONG® AT THE YMCA STARTS APRIL 2

LIVESTRONG® at the YMCA is a research-based physical activity and well-being program designed to help adult cancer survivors reclaim their total health. Participants work with Y staff trained in supportive cancer care to safely achieve their goals. They'll learn endurance, strength, flexibility, and balance, which helps to improve confidence and self-esteem by focusing on the whole person and not the disease. This is a 12-week program. Tuesdays and Thursdays Day Class, 11:30 AM - 12:45 PM Evening Class, 6:00 PM -7:15 PM FREE to anyone living with or beyond cancer treatments. Support/caregivers are welcome.

ENHANCE FITNESS

This evidence-based group exercise program for older adults offers simple, easy-to-learn movements designed to deliver cardio exercise, strength training, flexibility, and balance. The goal is to motivate participants to improve overall function and well-being. It may help you prevent falls and help with symptoms of arthritis. Class can be done seated or standing and exercises are modified for individual needs and abilities. This is a 16-week program. Mondays, Wednesdays, and Fridays 1:30 PM - 2:30 PM FREE to Full-Access Framingham Members

ONGOING - JOIN ANYTIME YMCA’S BLOOD PRESSURE SELF-MONITORING

This four-month, evidence-based program helps participants with hypertension lower their blood pressure through blood pressure selfmonitoring, nutrition education seminars, and personalized support from a trained Healthy Heart Ambassador. Participants will attend free monthly nutrition webinars. Sessions are provided in person or virtually. Full-Access Framingham Member and Community Member $50 (includes blood pressure cuff)

metrowestymca.org

PREVENTION & WELLNESS

EVIDENCE-BASED HEALTH INTERVENTION ADULTS | FRAMINGHAM PARKINSON’S DISEASE WELLNESS PROGRAMS ONGOING - JOIN ANYTIME This program is supported by a community grant from the Parkinson’s Foundation. FREE to Full-Access Y Members and Community Members

PARKINSON’S EXERCISE A class open to anyone with a neuromuscular or cerebrovascular condition such as Parkinson’s or Multiple Sclerosis. Each class will include a variety of exercises to help improve balance, mobility, strength, endurance, cognition, and flexibility. Exercises are modified to accommodate everyone’s needs and abilities. Mondays, 11:00 AM - 11:45 AM

PWR! MOVES PWR! Moves is the core of our PD-specific functional exercise and physical therapy programs. The Basic 4 PWR! Moves are designed to each target a skill known to deteriorate in people with Parkinson's disease, which often leads to loss of mobility and function. The PWR! Moves can be practiced in multiple positions, made progressively more physically and cognitively challenging, and be used differently to target each person’s unique symptoms individually. Wednesdays, 11:00 AM - 11:45 AM

PEDAL FOR PARKINSON’S The MetroWest YMCA offers this program because regular exercise is one of the key components in treating the many symptoms of Parkinson’s disease. Research conducted at the Cleveland Clinic showed a 35 percent reduction in symptoms by the simple act of pedaling a bicycle at a rapid pace, optimally 80-90 revolutions per minute. Fast pedaling is not a cure for Parkinson’s disease, but there is compelling evidence to show that it does make a real difference in many who try it. Tuesdays, Fridays, and Sundays, 11:00 AM - 12:00 PM Requirements to participate: Must be over age 30 and diagnosed with Idiopathic Parkinson’s Disease or another neurological condition Physician approval is required, and we will have you sign a waiver A heart rate monitor and proper cycling equipment, including padded shorts, water, and sneakers or clip-in shoes, are recommended Participants must not have cardiac or pulmonary disease, uncontrolled mellitus, uncontrolled hypertension or stroke, dementia, or other medical conditions for which exercise poses a risk

PARKINSON’S MOVEMENT TO MUSIC CLASS Participants move to music through rhythm and dance sequences, which help improve agility and mobility. All different types of music will be used and chairs are available. Thursdays, 1:00 PM - 1:45 PM

FREE SPECIAL EVENT

PARKINSON’S SOCIAL HOUR Join us in Studio C for light refreshments and the chance to connect with other members and Y staff. Every second Friday of the month: 2/9, 3/8, 4/12 12:00 PM - 1:00 PM

metrowestymca.org

NUTRITION EDUCATION TEENS & ADULTS | FRAMINGHAM

WEIGH TO CHANGE

RUNS APRIL 22 - JUNE 9 Join us for Weigh to Change, a 10-week lifestyle change program. Bring out your best self with help from our personal trainers, coaches, and Registered Dietitian! This program includes: 10 personal training sessions, 30 minutes each 3 small groups training sessions per week (45 minutes each) 2 one-on-one nutrition consultations with a registered dietitian 2 InBody scans (to measure progress and muscle changes) Educational workshops Ongoing support from our wellness team with newsletters and tips for success Ages 16+ Mondays and Thursdays, 7:15 PM - 8:00 PM; Saturdays, 8:15 AM - 9:00 AM Full-Access Framingham Member $493 Youth/Teen Member $616 Community Member $986

NUTRITION COUNSELING Meet with our registered dietitian Maggie Lynch, RDN, LDN to get your nutrition on track! During a nutrition consultation, you will receive one-on-one dietary guidance to help you achieve your personal goals. Consultations are individualized and can help prevent chronic disease and improve your relationship with food.

Stay tuned for more info on National Nutrition Month in March!

Contact Maggie: mlynch2@metrowestymca.org

PRICING Initial Consultation + Follow Up: Full-Access Framingham Member $91 | Community Member $182 30-Minute Follow Up: Full-Access Framingham Member $29 | Community Member $58 60-Minute Follow Up: Full-Access Framingham Member $43 | Community Member $86 Five (5) 30-Minute Follow Ups: Full-Access Framingham Member $135 | Community Member $270

THE Y FEEDS KIDS Youth ages 18 and under eat for FREE Monday through Friday from 3:00 PM - 5:00 PM. Come to Studio C for yummy, nutritious meals! This program is offered through the USDA's Child and Adult Care Food Program (CACFP).

To learn more about our food program, contact Carl Tracy: ctracy@metrowestymca.org CACFP is an equal opportunity provider.

metrowestymca.org

CAFÉ PUNCH CARD

NEW!

Stop by the Changemaker Café and grab one of our new punch cards! Purchase a beverage and we’ll punch your card. After you buy nine, you’ll get the 10th one free!

COOKING CLASSES

ALL AGES | FRAMINGHAM & HOPKINTON FRAMINGHAM

SESSIONS COOKING WITH LITTLES SERIES

Parents/guardians and children will learn cooking skills while exploring new foods and flavors together! You'll prepare a kid-friendly recipe and gain confidence in feeding your little! Ages 3-5 Tues, 10:45 - 11:45 AM; Sat, 10:45 - 11:45 AM Full-Access Framingham Member $84 Youth/Teen Y Member $126 Community Member $168

KIDS CHEFS

Kids will learn basic kitchen skills and gain confidence using new kitchen equipment and cooking techniques. Each week we will enjoy a new recipe together! Ages 6-9 Saturdays, 12:00 PM - 1:00 PM Full-Access Framingham Member $84 Youth/Teen Member $126 Community Member $168 REGISTER

TEEN CHEFS

Teens will gain confidence with new knife skills and cooking techniques. We’ll cook and eat healthy, delicious recipes each week! Ages 10-16 Thursdays, 5:00 PM - 6:30 PM Full-Access Framingham Member $119 Youth/Teen Member $178 Community Member $238

A LA CARTE OFFERINGS COOKING WITH LITTLES

Parents/guardians and children will learn cooking skills while exploring new foods and flavors together! Ages 3-5 Friday, March 8: 10:45 - 11:45 AM Carrot muffins and a fruit smoothie Friday, March 22: 10:45-11:45 AM Scrambled egg tacos with fresh salsa REGISTER Friday, April 5: 10:45 - 11:45 AM Homemade pizzas and a seasonal fruit salad Y Member $16/child/class Community Member $32/child/class

HOPKINTON

SESSIONS KIDS IN THE KITCHEN SERIES

Looking for a hands-on program for your child to engage in after school? Kids in the Kitchen will teach children basic cooking skills as they prepare healthy, delicious recipes! They will learn knife skills, how to measure ingredients, safety around the stove and oven, how to read through a recipe, and more! Ages 6-9 Mondays, 5:00 PM - 7:00 PM with Karley Ages 10-16 Thursdays, 5:00 PM - 7:00 PM with John Full-Access Framingham Member $150 Outdoor Center & Youth/Teen Member $225 Community Member $300

A LA CARTE OFFERINGS COOKING WITH LITTLES CLASSES Ages 2-6 Friday, March 15, 10:30 AM - 12:00 PM Lucky Lunch Recipes Friday, April 12, 10:30 AM - 12:00 PM Spring Snacks Y Member $20/child/class Community Member $40/child/class

FAMILY CHOPPED COMPETITIONS

St. Patrick’s Day Theme: Friday, March 15 Come join us for a family-friendly competition! You'll be given a basket of four mystery ingredients within one hour to create a delicious meal! (Limit four families) 5:30 PM - 7:00 PM Y Member $35/family (2-6 people) Community Member $70/family (2-6 people)

FAMILY DINNER NIGHTS

Cozy Casserole: Friday, March 22 Come prepare a chicken pot pie and a breakfast casserole to have on your Saturday morning! 5:30 PM - 7:00 PM Y Member $15/person REGISTER Community Members $30/person Under 3 is free Veggie Forward Recipes: Friday, April 5 This class will highlight seasonal produce in ways you would never imagine! Learn new recipes to get your children to enjoy vegetables. 5:30 PM - 7:00 PM Y Member $15/person Community Members $30/person REGISTER Under 3 is free

ADULT COOKING CLASS

Gluten and dairy free: Saturday, March 9 New to a gluten free or dairy free diet or just want to learn about alternative ingredients? This class will teach you how to modify your favorite recipes to adapt to a new dietary lifestyle. On the menu is a fiesta bowl with quinoa and a dairy-free queso and a delicious dessert! Ages 18+ 5:00 PM - 7:00 PM REGISTER Y Member $40/person Community Member $80/person What Can I Bring?!: Saturday, April 6 We’ve all been invited to a party and asked, “What can I bring?” Come learn a few signature dishes to take away the guesswork! We’ll make crowd-pleasing appetizers, including stuffed mushrooms, teriyaki cauliflower, buffalo chicken empanadas, and a layered Mediterranean dip with pita chips! Ages 18+ 5:00 PM - 7:00 PM REGISTER Y Member $40/person Community Member $80/person

metrowestymca.org

OUTDOOR CENTER

YOUTH, ADULTS | HOPKINTON CLASSES AND WORKSHOPS MEAL PREPPING SERIES Each class we will make a breakfast, main entree, and snack. Ages 18+ REGISTER 3:00 PM - 5:00 PM Sunday, March 3: Oatmeal bake, quinoa harvest bowls, and hummus with vegetables Sunday, March 10: Egg muffin cups, mason jar salad & homemade dressing, energy bites Sunday, March 17: Overnight oats, balsamic chicken, veggies & wild rice, yogurt parfaits

KNIFE TECHNIQUES

Each class you will build upon new skills and make a recipe to practice! REGISTER Ages 18+ 3:00 PM - 5:00 PM Sunday, March 24: Square cuts & vegetable soup Sunday, April 7: Round cuts & French onion soup Sunday, April 14: Specialty cuts & fruit salad Full-Access Framingham Member $40/person/class Outdoor Center & Youth/Teen Member $40/person/class Community Member $80/person/class

BEGINNER/INTERMEDIATE ARCHERY

Beginner/Intermediate Archery works on foundational archery skills: identifying the parts of the bow and arrow, how to hold equipment, stance, and other information. All equipment is provided! Ages 6+ Saturdays, 9:00 AM - 10:00 AM Full-Access Framingham Member $90 Outdoor Center & Youth/Teen Member $97 Community Member $180

ADVANCED ARCHERY - YOUTH AND ADULT

Students will home in on their form, learn range/competition commands, and learn care of essential gear such as stringing, waxing, and re-fletching. To participate you MUST have instructor approval. Ages 8+ Saturdays, 10:15 AM - 11:15 AM Full-Access Framingham Member $90 Outdoor Center & Youth/Teen Member $97 Community Member $180

COMING SOON Eight NEW outdoor pickleball courts! 23

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ADULT BELAY CLASS Register for a learn-to-belay class so that YOU may learn how to manage the ropes and take charge of your family’s lifeline! Once a participant passes the course, you will have the ability to belay your family and approved guests during Open Climb. Ages 18+ Fridays, 6:00 PM - 8:00 PM Full-Access Framingham Member $25 Outdoor Center & Youth/Teen Member $25 Community Member $35

ANIMAL TRACKING 101

In this class, we will cover the basics of identifying different animal tracks by learning what to look for, what we can tell about an animal from its tracks, and other signs the animals leave. Beyond the usual rabbits/birds/squirrels, animals spotted on site include deer, turkey, coyotes and bobcats. Ages 7+ Saturday, March 2 from 12:00 PM - 2:00 PM Full-Access Framingham Member FREE Outdoor Center & Youth/Teen Member FREE Community Member $10/person

MAP/COMPASS 101

Youth will learn about orienting a map using land/terrain features, as well as with a compass if you have no identifying land features besides trees. Ages 8-12 Saturday, March from 12:00 PM - 2:00 PM Full-Access Framingham Member FREE Outdoor Center & Youth/Teen Member FREE Community Member $10/person

FREE MEMBER PROGRAMS OPEN CLIMB (in the Rec Hall)

The indoor climbing gym is open to climbers of all ages, shapes, and sizes. If you can be appropriately harnessed, you may climb. Anyone over 18 wishing to belay must attend the belay class. The last hour of open climb is “Lights Out” for our glow-in-the dark/blacklight climb. Fridays, 6:00 PM - 9:00 PM Full-Access Framingham Member FREE Outdoor Center & Youth/Teen Member FREE Community Member $10/person

OPEN REC (in the Rec Hall)

Enjoy pickleball, basketball, cornhole, indoor horseshoes, giant Connect Four, giant Jenga, and more. Participants may also use the bouldering wall or auto-belays (2) or may top-rope climb IF they have an adult who has taken the belay class with them. There will be NO YMCA staff belayers. Saturdays, 12:00 PM - 3:00 PM Full-Access Framingham Member FREE Outdoor Center & Youth/Teen Member FREE Community Member $10/person

OUTDOOR CENTER

YOUTH, ADULTS | HOPKINTON COMMUNITY & FAMILY EVENTS

INTRO TO ORIENTEERING WITH THE NEW ENGLAND ORIENTEERING CLUB

The New England Orienteering Club will be holding their 2024 Intro to Orienteering event here at the Outdoor Center. Participants will learn how to read an orienteering map and basic navigation in the woods. Scan below to register! Saturday, March 30 (choose a time during registration) Full-Access Framingham Member FREE Outdoor Center & Youth/Teen Member FREE Community Member $5/youth (21 and under), $10/adults (22 and over)

REGISTER HEALTHY KIDS DAY ® Get ready for Healthy Kids Day® on April 27! Healthy Kids Day® is the Y’s national initiative to improve the health and well-being of kids and families. Activities for the day include arts & crafts, indoor rock climbing, fitness challenges, archery, STEAM games, and more! Saturday, April 27 12:00 PM - 3:00 PM FREE to the public There will be a Family Trail Dash/Kid’s Run on the morning of Healthy Kids Day®. Details coming soon!

SCHOOLS AND COMMUNITY GROUPS Our Adventure Education programs foster personal growth, increased self-esteem, and social-emotional learning. Teams and individuals have opportunities to step out of their comfort zone into a place of growth. Our programs offer team building opportunities, leadership development, and outdoor education.

BIRTHDAY PARTIES

Basic packages start at $300. Options come with either indoor or outdoor (covered pavilion) space for three hours (90 minutes of YMCA staff-led activity instruction, 60 minutes of private party time, and setup/clean-up). You provide your own cake and refreshments. Participants must be 6+ years of age.

NOT YOUR AVERAGE PARTY YMCA staff will lead participants through team-building activities and field games. Activities can be built around certain themes of communication, teamwork, leadership, or just fun challenges. Up to 15 people can participate though more may attend the party.

ARCHERY PARTY USA archery-certified YMCA staff will provide 90 minutes of archery instruction at our indoor range (outdoor range available depending on weather) for up to 15 people though more may attend the party. All archery equipment is provided.

SLIME-MAKING PARTY YMCA staff will lead participants through the slimemaking process and participants will be able to take some slime home with them. Up to 15 people can participate though more may attend the party.

COOKING PARTY

Three tiers to choose from: two cooking class options and a "chopped" style cooking competition option. Prices range from $450 - $500 depending on menu options. Two Y staff are available.

SPRING PICNIC/CAMP TOURS Join us for our Spring Picnic and Camp Tours! There will be food for purchase, plus you’ll have an opportunity to meet camp leadership staff and get a tour of the camp. Saturday, April 27 10:00 AM - 2:00 PM FREE to the public

CREATE YOUR OWN ADVENTURE CORPORATE GROUPS

Is your business looking to boost employee well-being or build camaraderie? Perhaps you need a retreat space or want to give back to the community? We offer teambuilding and leadership programs, volunteer service days, and space rental to businesses of any size.

CLIMBING PARTY YMCA ropes staff will provide 90 minutes of bouldering and top-rope climbing instruction on our indoor climbing wall. Bouldering is climbing side-to-side a few feet off the ground and doen't require harnesses or a helmet, and multiple children can do it at once. Toprope climbing is climbing up to the ceiling using a rope attached to a participant's harness and attached to a staff member. Now featuring two auto-belays, with one YMCA staff, three participants may top-rope climb at once. Other children may boulder while waiting. The cost is $400 for 15 people climbing though more may attend the party. For questions or to determine open dates and availability, contact Tyler Reynolds: TReynolds@metrowestymca.org

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EDUCATION

SCHOOL’S OUT: BEFORE & AFTER SCHOOL PROGRAM

The MetroWest YMCA’s Before and After School Program, School’s Out, nurtures your child’s development by providing a safe place to learn foundational skills; develop healthy, trusting relationships; and build self-reliance. Our curriculum includes a focus on SEL (Social and Emotional Learning), which includes activities and daily opportunities for children to learn about, practice, and gain real world skills in the areas of emotion management and social problem solving.

SCHOOL’S OUT: FRAMINGHAM AFTER-SCHOOL

Slots are available for Monday through Friday with 2, 3, 4, and 5-day options

SCHOOL’S OUT: HOPKINTON BEFORE-SCHOOL & AFTER SCHOOL

Our afterschool programs serve children from school dismissal until 6:00 PM at all locations. Our before-school program serves Hopkinton Elementary School students at Marathon School from 7:00 AM until school starts.

Who: Children in grades K-6 who attend Marathon, Elmwood, and Hopkins Elementary Schools as well as 6th graders from Hopkinton Middle School.

Who: Framingham children in grades K-5 Where: Framingham Branch, 280 Old Connecticut Path, Framingham MA 01701. Transportation is available for Hemenway, McCarthy, and Potter Road Elementary School students provided by the MetroWest YMCA and in partnership with the Boys and Girls Club.

Where: Before School programming at Marathon Elementary, with transportation provided to Elmwood and Hopkins. After School programming is held on site at Marathon, Elmwood, and Hopkins Schools (6th graders from Hopkinton Middle School will walk to Hopkins for PM care).

SCHOOL’S OUT: NATICK AFTER-SCHOOL Who: Children in grades K-6 who attend BenHem, Brown, Lilja, & Memorial Elementary Schools, and grades 5-6 who attend Wilson Middle. Where: East School 90 Oak Street, Natick, MA Transportation provided by the Natick Public Schools and MetroWest YMCA

SCHOOL’S OUT: WAYLAND AFTER-SCHOOL

SCHOOL’S OUT: ASHLAND AFTER SCHOOL

Only 5-day schedule available in Wayland.

Who: Children in grades K-6 who attend Warren and Mindess Elementary Schools as well as Ashland Middle School. Where: Ashland Middle School, 87 West Union Street, Ashland, MA 01721. Transportation provided by Ashland Public Schools.

Who: Wayland children in grades K-5 who attend Claypit Hill, Happy Hollow, and Loker Elementary Schools. Where: Camp Chickami, 139 Boston Post Road, Wayland, MA. Transportation provided by Wayland Public Schools.

GET STARTED: CONTACT US TODAY! schoolsout@metrowestymca.org 508-876-6096 metrowestymca.org/schoolsout

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EDUCATION

EARLY LEARNING CENTER

Our Early Learning Center helps children meet their learning and developmental potential while providing the care needed for families to work. We provide high-quality early education and care to children 15 months until they start kindergarten. Our teachers create and implement a curriculum designed to make your child feel comfortable while learning, socializing, and having fun. One of our goals is to help your child feel independent and empowered to explore their environment and engage in gross motor and language activities. Children can learn through hands-on and sensory experiences, creative expression, and the acquisition of self-help skills. Our curriculum addresses each child’s individual developmental needs and interests and emphasizes the YMCA character values of caring, honesty, respect, and responsibility. It also includes a focus on SEL (Social and Emotional Learning) to help the children learn to identify and manage their feelings and solve social problems. Beginning at three years of age, parents have the option of enrolling your children in YMCA classes such as swimming, sports, and gymnastics. MetroWest YMCA Framingham Branch 282 Old Connecticut Path Framingham, MA 01701 Hours of operation (year-round): Monday - Friday 7:30 AM - 6:00 PM Ages 15 months through Pre-K 5 day for toddlers 2, 3, and 5 day options for preschool The MetroWest YMCA’s Early Learning Center (ELC) is licensed by the MA Department of Early Education and Care (EEC). In addition, the National Association for the Education of Young Children granted accreditation to our ELC based on our successfully meeting NAEYC’s high-quality standards.

For more information, please contact the Early Learning Center: earlylearning@metrowestymca.org 508-879-4420 x251

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WAYS TO SUPPORT AND GET INVOLVED RALLY FOR THE Y

Join us in February for the Rally for the Y. Together, we rally, ride, and raise awareness and funds to support programs and services for youth and families in our community Last year, thanks to members like you, we had more than 100 riders participate, helping raise more than $24,000 and come in fourth in the country against 139 other Ys! Register or support another rider:

2024 BOSTON MARATHON

MEET YOUR MARATHON TEAM!

These smiling faces are part of our 2024 Boston Marathon team! Whether it's for our wellness programs, chronic disease prevention, food insecurity work, and more, these individuals are running for a purpose. Training has already begun in addition to fundraising for all of the Y programs that have a positive impact on our community. Click to support your runners:

INDOOR TRIATHLON: APRIL 7 The indoor triathlon is perfect for anyone who has always wanted to try a triathlon or avid triathletes looking for a tough workout day. Your goal is to cover as much distance in 15 minutes while swimming, 25 minutes on the bike, and 20 minutes on the treadmill. Early Bird Registration: Ends March 20 Full-Access Framingham Member $26 Youth/Teen Member $33 Community Member $52 Registration: March 20 - April 4 Full-Access Framingham Member $31 Youth/Teen Member $39 Community Member $52 Register today:

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