May 1
SUMMER 2018
ONLINE REGISTRATION BEGINS
Membership Account Access and Registration System To access your membership account and the registration system: • Provide your email address by stopping by or calling the membership desk at 952.496.6872. User credentials will be sent to your email address provided. • Copy and paste the credentials into the "Username" and "Password" fields on the "Member Login" page. Once logged into your account, you may change your username and password to something you can more easily remember.
July 14 | 9am-4pm Provides youth with the knowledge and skills to safely care for children and infants.
By creating your online membership account, you now have access to: • Program registration • DSF account summary • Attendance reports • Billing information
• Online membership payments • Online reservations for courts, HydroMassage, and other DSF services
Ages 11+ $80 Members | $90 Non-Members Call 952.496.6891 for more information dakotahsport.com
Dakotah! Sport and Fitness App Be sure to download the Dakotah! Sport and Fitness app to stay in the loop on everything going on at our fitness club. Access your member account, browse our wide variety of classes, and register anytime, anywhere—all on your smart phone.
FEATURES:
View Check-In History Check and Pay Account Balance Book Courts, HydroMassage, and Personal Trainer Register for Programs and Classes
Download Now!
Members must be logged in to individual account within the app. Members are not allowed to use a family member or other member's account. For login information, please see a membership associate.
PERSONAL TRAINING VISIT THE FITNESS DESK FOR MORE INFORMATION OR TO SCHEDULE AN APPOINTMENT.
Many people have difficulty achieving their fitness goals. Whether it’s shedding those last five pounds or fine-tuning for a marathon, Personal Training’s purpose is simple – to teach you how to reach your goals. Personal Training is one-on-one time with a fitness professional. He or she will provide customized expertise and guidance to teach you how to make your workout efficient and productive through equipment use, proper technique, and a variety of exercises. Personal Trainers are ready to help you build a better fitness foundation and accelerate your results! They all have specific skills to help you make the most out of your workouts, taking on any fitness challenge. All personal trainers have a four-year degree and/or a national certification. They attend continuing education workshops to further their knowledge and keep up-to-date with current industry trends. The trainers are skilled in various areas, including injury aftercare, sport-specific training, and working with various populations.
ANNIE MELEK Level 1
JANESSA ULLOM Level 1
BETH CARR Level 2
CHAD SUMPTION
CHRIS ROLLINS Level 2
STEPH GUENIN Level 3
Level 2
CAROLYN RATHBUN Fitness Manager
CAITE VOSEJPKA Apprentice
WHEN THE WEATHER HEATS UP, SO SHOULD YOUR WORKOUTS Keep burning those calories while beating the heat this summer with these simple tips:
Pay attention to your body. If it’s hot out, be sure to adjust your workout so you’re not putting too much stress on your body. Try decreasing your pace, shortening your intervals, or working out in the cooler morning or evening temperatures!
Hydrate, hydrate, hydrate! It can’t be said enough—it is extremely important to keep your body hydrated during the summer, especially when you’re working out. You should be drinking at least 12 to 15 glasses of water (96-120 oz) on a hot summer day.
Cool down with water and ice. Cold water and ice can lower your body temperature, and, in turn, improve your body’s performance in the heat. Take a cold shower before your workout, or rub ice on your neck, face, and forehead.
Hit the gym. Although it may feel wrong to step inside during a beautiful summer day, gyms, including Dakotah! Sport and Fitness, are usually air-conditioned. You can always enjoy your cooldown outside!
Try snacking on fruit during the summer! Fruits are healthy, delicious, and contain more than 80 percent water, so they’re perfect for helping you hydrate.
SKATING LESSONS Learn To Skate
Parent & Little Skater
(PALS) Age 3
Skate Dakotah!’s pro instructors tailor group lessons to the individual skater’s needs. After an on-ice assessment during initial lessons, the skater is placed in the most appropriate class available. Here, the instructor teaches elements of skating appropriate for the class skill level.
Five Badges Earned: Lollipop–1 Lemon Drop–4 Candy Cane–2 Jaw Breaker–5 Peppermint Twist–3
Skaters earn badges as they complete each set of skills. Each class level requires completion of several badges, so classes must be taken more than once. Skills taught in each class build on skills learned previously. The curriculum is designed to allow the skater to achieve one badge at each session skated. Our goal is for skaters to have fun while learning to skate in a safe and pleasant environment.
Goal: Children become independent from parent on the ice.
Skate Dakotah! lessons are one hour long: 30 minutes of instruction 30 minutes of practice
Only enrolled skaters will be allowed in the practice area.
Registration Deadline: Thursday, June 14 Call Matt Mathiasen at 952.496.6864 or Kate Charboneau at 952.496.6868 for information. To register, call 952.445.9400. Fee:
$70/Member $90/Non-Member
Skills Taught: Fall, get up, stand, walk, march, glide, table top, frog hop, beetle, backward wiggle, stop, and dip. All skills are taught initially with the adult assisting the child, and then with the child skating independently.
June 18–August 13 (Mondays) Lesson Time: 6:30–7pm Practice Time: 6–6:30pm ____________________________________________
Critters Can Skate
Ages 4+
Five Badges Earned: Brave Beetle–1 Daring Dragon–4 Fantastic Frog–2 Racer Rabbit–5 Wiggly Worm–3 Skills Taught: Fall, get up, stand, walk, march, glide, table top, frog hop, snowplow stop, beetle, backward wiggle, stop, dip, two-foot spiral, scooter, pivots, forward swizzles, airplane turns, backward skate, forward skate into one-foot glide, and bunny hops. Goal: Skater demonstrates the idea of each element, including each step necessary to complete it. June 18–August 13 (Mondays) Opt. 1: Lesson Time: 6–6:30pm Practice Time: 6:30–7pm Opt. 2: Lesson Time: 6:30–7pm Practice Time: 6–6:30pm
Cosmic Skater
Ages 4+
Prerequisite: Completion of Critters Can Skate curriculum or Racer Rabbit badge. Previous lessons required. Six Badges Earned: Earth–1 Sun–2 Moon and Stars–3
Wind–4 Fire–5 Ice–6
Skills Taught: Forward glide, stroke, crossovers, one-foot snowplow stop, T-stop, backward swizzles, one-foot glide, pumps, three-turns, forward lunge and spirals, pivots, one-foot spin (four revolutions), waltz jump, and forward inside and outside edges. Goal: Skater demonstrates the form of the elements, including correct body position and edge use. June 18–August 13 (Mondays) Lesson Time: 7:30–8pm Practice Time: 7–7:30pm ____________________________________________
Crystal Freestyle I Beginning freestyle skating
Prerequisite: Completion of Cosmic Skater curriculum, ice badge, or equivalent skills. Previous lessons required. Four Badges Earned: Turquoise–1 Amber–3 Coral–2 Onyx–4 Skills Taught: Backward inside and outside edges, waltz jump and one foot spin-off backward crossovers, spiral into lunge, half-flip, half-lutz, split and toe-loop jumps, perimeter stroking, mohawk, inside spread eagle, and tenstep footwork.
Goal: Skater demonstrates presentation of elements, including correct form and power, using entrance and exit positions. June 18–August 13 (Mondays) Lesson Time: 7:30–8pm Practice Time: 7–7:30pm
SKATING LESSONS Hockey Trax II Hockey skating skills for second- and
Crystal Freestyle II
Intermediate freestyle skating
Prerequisite: Completion of Crystal Freestyle I curriculum, Onyx badge, or equivalent skills. Previous lessons required. Seven Badges Earned: Amethyst–1 Ruby–5 Sapphire–2 Diamond–6 Topaz–3 Aurora Borealis–7 Emerald–4 Skills Taught: Single salchow, mazurka, half loop, stag and flip jumps, jump combination: footwork; back, changefoot, attitude, blur, and camel spins and spin combination; waltz three, power three, waltz eight, back inside three and forward outside three turns, and edge pulls. Goal: Skater presents elements, including correct form and power, using entrance and exit positions. June 18–August 13 (Mondays) Lesson Time: 7:30–8pm Practice Time: 7–7:30pm ____________________________________________
Hockey Trax I, II, III June 18–August 13 (Mondays) Lesson Time: 7–7:30pm Practice Time: 7:30–8pm ____________________________________________ Hockey Trax I
Ages 4+ Hockey skating skills for first-time hockey skaters through Rookie Mites. Five Badges Earned: Brave Bear–1 Snowy Owl–4 Mighty Muskie–2 Breezer Bobcat–5 Ice Otter–3 Skills Taught: Elementary skating skills, back c-cuts, hockey turns, and one-foot snowplow stops left and right. Goal: Skater demonstrates each element and each step necessary to complete it.
Adult Freestyle
Skills Taught: Basic skating skills for third-year Mites or skaters with skill stroking, backward skating, footwork, development of Breezer Bobcat badge. and spins. Prerequisite: Completion of Hockey Trax I, Goal: Adult skater learns beginning Breezer Bobcat badge, or equivalent skills. through advanced recreational figure Previous lessons required. skating skills. Skater progresses at individual pace within a class. Four Badges Earned: Referee Raccoon–6 June 18–August 13 (Mondays) Goalie Gray Wolf–7 Lesson Time: 7:30–8pm Hat Trick Hedgehog–8 Practice Time: 7–7:30pm Face-Off Fox–9 Skills Taught: Focus on edge work and increased strength for power skating. Goal: Skater demonstrates form of the elements, including correct body positions, balance, speed, and edge work. ____________________________________________
Hockey Trax III
Hockey skating skills for fourth-year Mites through Squirts or skaters with skill development of Face-Off Fox badge.
Prerequisite: Completion of Hockey Trax II, Face-Off Fox badge, or equivalent skills. Previous lessons Previous lessons required. Five Badges Earned: Power Play Panther–10 “Cool Moe” Hawk–11 Hockey Turn T-Rex–12 Breakaway Badger–13 Slap Shot Shark–14 Skills Taught: Intense edge work, fine-tuning of body positioning while doing elements, and increasing speed through turns. Goal: Skater demonstrates presentation of elements including correct body positions, balance, edge work, speed, power, and agility. ____________________________________________
Adult Hockey
Skills Taught: For ward skating, crossovers, back c-cuts, power turns, edge work, and drills. Goal: Adult skater learns beginning through advanced hockey skating skills. Skater progresses at individual pace within a class. June 18–August 13 (Mondays) Lesson Time: 7:30–8pm Practice Time: 7–7:30pm
Learn How to... DEADLIFT
Learn how to deadlift or perfect your form with this "How to Deadlift" session. No previous experience required. All levels are welcome. JUNE 5 9:30AM
JUNE 13 6PM
JUNE 20 4:30PM
Studio 5 Strength Work on your strength this summer in Studio 5. You will have complete access to bumper plates, bars, benches, and platforms to work on your deads, squats, cleans, jerks, and bench.*
MAX. 10 PARTICIPANTS
FOAM ROLL
Learn how foam rollers are beneficial before and after your workouts during this educational foam rolling session. Foam rollers will be provided. JUNE 7 JUNE 19 9:30AM 5:30PM
june 4 August 9
Tuesdays & Thursdays | 4-7pm Instructor(s): Carolyn Rathbun/Chris Rollins Ages: 16+ Fee: $69/10 weeks
MAX. 12 PARTICIPANTS
KETTLEBELL
*Other Studio 5 equipment will not be available during these sessions.
Join us to learn more about kettlebells and how to integrate them into your workouts. No previous experience required. All levels are welcome. JUNE 1 9:30AM
JUNE 13 4PM
JUNE 19 6PM
MAX. 10 PARTICIPANTS
SQUAT
Learn how to position a squatting bar, what kind of squat works best for you, and how to correct tight muscle issues. No previous experience required. All levels are welcome. JUNE 6 9AM
JUNE 11 4PM
&
Strength Power Build your strength and knowledge this summer! The Strength and Power class will be teaching the basics on deadlifting, squatting, and other strength moves to improve form and avoid injury. We will also be focusing on plyometric movements and speed. option #1 June 11–July 11 Mondays & Wednesdays 3:30-4:30pm
option #2 June 12–July 12 Tuesdays & Thursdays 10:30-11:30am
option #3 July 16–August 8 Mondays & Wednesdays 3:30-4:30pm
option #4 July 17–August 9 Tuesdays & Thursdays 10:30-11:30am
JUNE 27 6PM
MAX. 10 PARTICIPANTS
REGISTER TODAY AT
DAKOTAHSPORT.COM INSTRUCTOR(S): CAROLYN RATHBUN/CHRIS ROLLINS AGES: 14+ FEE: $5/SESSION
Instructor: Carolyn Rathbun Ages: 10-15 Fee: $40/4 weeks
Marinated Rosemary Chicken and Veggies
$1 popcorn & ice cream at the deli after the movie. Open until 8pm.
Excited to get out and grill?
It’s easy to cook healthy, protein-packed foods from your own backyard. Try this juicy Marinated Rosemary Chicken and Veggies recipe next time you’re craving a char-grilled dish.
Ingredients: Marinade - 3 garlic cloves, minced - 1 teaspoon oregano, crumbled - 1 teaspoon rosemary, minced - ½ white onion, finely chopped - ¼ cup extra-virgin olive oil - ¼ cup lemon juice
Chicken and Veggies - 2 pounds boneless, skinless chicken thighs, cut into 1 ½-inch pieces - 2 green peppers, cut into 1 ½-inch pieces - 4 red potatoes, quartered - Kosher salt - Pepper
June 22–The Little Mermaid August 24–Cars 3
Directions: In a large mixing bowl, combine garlic, oregano, rosemary, onion, olive oil, and lemon juice. Set aside ¼ cup of mixed marinade. Sprinkle chicken with salt and pepper, then submerge in mixed marinade. Cover, and let sit for 30 minutes. Once chicken is fully marinated, light your grill. Remove chicken from the marinade and skewer with wooden or metal grilling skewers. Thread green peppers and quartered red potatoes on skewers. Grill chicken and vegetables over medium heat, turning and basting with ¼ cup of marinade that was set aside until golden brown and fully cooked (approximately 15-20 minutes).
FREE TO MEMBERS Inquire at the front desk
OPEN DAILY 7AM-8PM GET YOU R DAILY F IX!
Salad Bar | Daily Specials | Smoothies | Sandwiches
HARD CORE Option 1: May 1–June 4 Mondays & Wednesdays 5:30–6:30pm
It’s the next level of training. Your muscular strength and endurance will be tested when combined with cardiovascular movement. Class will include TRX suspension straps, tires, battle ropes, kettlebells, running drills, and more! If weather permitting, some classes will be conducted outside. Instructor: Beth Carr Ages: 16+
Option 2: June 11–July 11 Mondays & Wednesdays 5:30–6:30pm
Fee: $80/4 weeks
Option 3: July 23–August 15 Mondays & Wednesdays 5:30–6:30pm
SWIM DAKOTAH! Welcome to the Swim Dakotah! program. Our swim program is intended to build confidence and safety in the water. Each level builds upon the natural progression of swimming which helps the participant develop efficient, technically based skills while having fun in the water. These skills can be used for either recreational swimming or lifelong fitness. Swim Dakotah! instructors have been trained both in and out of the pool, and continue to improve on their skills to keep our swim program consistent. Smaller class sizes allow more one-on-one instructor time, as well as more time to practice skill development. Free lesson assessments are available.
Please call 952.496.6891 for more information.
Registration deadline for all classes: One week prior to start date
Level 1: Bubbles
Ages 3-12 • 30-minute class Ratio 3:1 $60/Member • $90/Non-Member A good starting point to become comfortable and safe in the water. Your child will learn water adaptation, work toward putting their face in the water, and build up to assisted floats.
Level 2: Floats
Ages 3-12 • 30-minute class Ratio 3:1 $60/Member • $90/Non-Member
Level 3: Kicking
Ages 3-12 • 30-minute class Ratio 4:1 $60/Member • $90/Non-Member
Learn to float, streamline, and move in the The primary focus in this level is kicking. water with the assistance of equipment. Your child will learn the flutter, dolphin, Building up to swimming independently, and breaststroke kicks to lead up to kids will transition from a front float to a treading water. back float to be able to breathe. Skills Taught: Streamline flutter kick, Skills Taught: Water adaptation, submerge Skills Taught: Front float unassisted, back flip breath, sculling on front, dolphin kick, face with no goggles, submerge face with float unassisted, scoops on front unassisted, and elementary backstroke kick. goggles, breathing control, and assisted controlled flip, introduce flutter kick, and Skills to be Tested: Elementary backstroke front and back float. retrieve ring. kick 20 feet, dolphin kick 20 feet, and flutter Skills to be Tested: 10 bobs with nose Skills to be Tested: Front float unassisted kick on front and back with streamline 20 bubbles, face in water five seconds (no 15 seconds, back float unassisted 20 feet each. goggles), assisted front float 20 seconds, seconds, controlled front and back and assisted back float 20 seconds. flip three times, and scoops face in 10 June 19–August 14 (Tuesdays) No class 7/3 feet unassisted. June 19–August 14 (Tuesdays) Opt. 1: 11:30am–noon No class 7/3 June 19–August 14 (Tuesdays) Opt. 2: 4–4:30pm Opt. 1: 10–10:30am No class 7/3 Opt. 3: 4:30–5pm Opt. 2: 4–4:30pm Opt. 1: 10–10:30am Opt. 4: 6–6:30pm Opt. 3: 5–5:30pm Opt. 2: 4:30–5pm June 21–August 16 (Thursdays) Opt. 3: 5–5:30pm June 21–August 16 (Thursdays) No class 7/5 Opt. 4: 5:30–6pm No class 7/5 Opt. 5: 4–4:30pm Opt. 4: 4–4:30pm June 21–August 16 (Thursdays) Opt. 6: 5–5:30pm Opt. 5: 5–5:30pm No class 7/5 Opt. 7: 5:30–6pm Opt. 5: 4:30–5pm Opt. 8: 6–6:30pm June 22–August 17 (Fridays) Opt. 6: 5–5:30pm No class 7/6 June 22–August 17 (Fridays) Opt. 6: 11–11:30am June 22–August 17 (Fridays) No class 7/6 No class 7/6 Opt. 9: 11:30am–noon June 23–August 18 (Saturdays) Opt. 7: 11–11:30am No class 7/7 June 23–August 18 (Saturdays) Opt. 7: 10–10:30am June 23–August 18 (Saturdays) No class 7/7 Opt. 8: 11–11:30am No class 7/7 Opt. 10: 10:30–11am Opt. 9: 11:30am–noon Opt. 8: 10–10:30am Opt. 11: 11–11:30am Opt. 9: 10:30–11am Opt. 12: 11:30am–noon Opt. 10: 11–11:30am Opt. 13: 12–12:30pm
Level 4: Arms
Ages 3-17 • 30-minute class Ratio 4:1 $60/Member • $90/Non-Member Learn freestyle, backstroke, and elementary backstroke. Skills Taught: Backstroke arms with kick, elementary backstroke, butterfly underwater stroke, sculling front and back, introduce side breath, freestyle with kick, and flip breaths. Skills to be Tested: Freestyle with three flip breaths 20 feet, backstroke 20 feet, elementary backstroke 20 feet, and sculling front and back 20 feet each. June 19–August 14 (Tuesdays) No class 7/3 Opt. 1: 11:30am–noon Opt. 2: 4:30–5pm Opt. 3: 6–6:30pm June 21–August 16 (Thursdays) No class 7/5 Opt. 4: 4:30–5pm Opt. 5: 5:30–6pm Opt. 6: 6–6:30pm June 22–August 17 (Fridays) No class 7/6 Opt. 7: 11:30am–noon June 23–August 18 (Saturdays) No class 7/7 Opt. 8: 10–10:30am Opt. 9: 10:30–11am Opt. 10: Noon–12:30pm
SWIM DAKOTAH!
Level 5: Freestyle & Backstroke
Level 6: Butterfly & Breaststroke
Ages 3-17 • 30-minute class Ratio 4:1 $60/Member • $90/Non-Member
Ages 6-17 • 30-minute class Ratio 4:1 $60/Member • $90/Non-Member
Your child will master freestyle and backstroke with proper breathing, rotation, and technique. Work continues with specialty strokes, such as butterfly and breaststroke.
Your child will master butterfly and breaststroke while building endurance. Skills Taught: Butterfly correct timing, breaststroke correct timing, treading water, knee dives, and somersaults.
Skills Taught: Freestyle with side breath, backstroke with rotation, elementary backstroke, streamline breaststroke kick, and sitting dive.
Skills to be Tested: Treading water for one minute, butterfly with correct timing for 15 yards, and breaststroke with correct timing for 15 yards.
Skills to be Tested: Freestyle, four side breaths 25 yards, elementary backstroke 25 yards, backstroke with proper shoulder rotation 25 yards, and breaststroke kick with streamline 15 yards.
June 19–August 14 (Tuesdays) No class 7/3 Opt. 1: Noon–12:30pm Opt. 2: 4–4:30pm Opt. 3: 5:30–6pm Opt. 4: 6:30–7pm
June 19–August 14 (Tuesdays) No class 7/3 Opt. 1: 11:30am–noon Opt. 2: 4–4:30pm Opt. 3: 4:30–5pm Opt. 4: 5–5:30pm
June 21–August 16 (Thursdays) No class 7/5 Opt. 5: 4–4:30pm Opt. 6: 5:30–6pm Opt. 7: 6:30–7pm
June 21–August 16 (Thursdays) No class 7/5 Opt. 5: 4:30–5pm Opt. 6: 5:30–6pm Opt. 7: 6–6:30pm
June 22–August 17 (Fridays) No class 7/6 Opt. 8: Noon–12:30pm
June 22–August 17 (Fridays) No class 7/6 Opt. 8: Noon–12:30pm
June 23–August 18 (Saturdays) No class 7/7 Opt. 9: 11–11:30am Opt. 10: 11:30am–noon
June 23–August 18 (Saturdays) No class 7/7 Opt. 9: 10–10:30am Opt. 10: 10:30–11am Opt. 11: 11:30–noon Opt. 12: Noon–12:30pm
P R I VAT E SWI M M I NG LESSONS
Member Rates: Student
1 2 3
All 30-minute lessons are private or semi-private.
$30 $40 $50
5 Lessons 10 Lessons
$135 $180 $225
$225 $340 $425
Non-Member Rates: Student
Available upon request. Lessons are scheduled based on participant and instructor availability.
1 Lesson
1 2 3
1 Lesson
5 Lessons 10 Lessons
$45 $200 $380 $60 $270 $510 $75 $335 $630 Call 952.496.6891 for more information or to schedule lessons.
SWIM DAKOTAH! Lifeguard Certification Class
June 14-16 • 10am-8pm (Must attend all sessions )
$200 member | $225 non-member
Includes textbook and pool time | Minimum age: 15 Call 952.496.6891 for more information
dakotahsport.com AQUATIC PERSONAL TRAINING Now Available
12X
THE RESISTANCE! WATER MAXIMIZES YOUR WORKOUT.
AQUA FITNESS PROVIDES A WELL-BALANCED WORKOUT THAT IMPROVES MUSCULAR STRENGTH, ENDURANCE, AND FLEXIBILITY.
TRY PERSONAL TRAINING IN THE POOL! FOR MORE INFORMATION, CALL 952.496.6891
Level 7: Turns
Level 8: Endurance
Ages 6-17 • 45-minute class Ratio 4:1 $60/Member • $90/Non-Member
Ages 6-17 • 60-minute class Ratio 6:1 $60/Member • $90/Non-Member
Level 7 is about stroke refinement and the mastery of proper turns and dives.
By this level, your child will have all the tools to be safe in the water or the beginnings of a competitive swimming career.
Skills Taught: Flip turns and stroke transitions, butterfly proper breathing, Skills Taught: 100-yard IM with correct breaststroke proper timing, standing dives, turns, 200-yard freestyle with flip turns, 100-yard backstroke with turns, treading and freestyle and backstroke refinement. water, technical work with speed for Skills to be Tested: Flip turns and stroke freestyle, backstroke, butterfly, and transitions, standing dives, butterfly and breaststroke. breaststroke for 25 yards, and freestyle Skills to be Tested: 100-yard IM with and backstroke for 100 yards each. correct transitions, 200-yard freestyle with June 19–August 14 (Tuesdays) flip turns, 100-yard backstroke with turns, No class 7/3 and treading water for three minutes. Opt. 1: 12:30–1:15pm June 19–August 14 (Tuesdays) Opt. 2: 5:30–6:15pm No class 7/3 June 21–August 16 (Thursdays) Opt. 1: 12:30–1:30pm No class 7/5 Opt. 2: 5:30–6:30pm Opt. 3: 4:15–5pm June 21–August 16 (Thursdays) Opt. 4: 6–6:45pm No class 7/5 June 22–August 17 (Fridays) Opt. 3: 6–7pm No class 7/6 June 22–August 17 (Fridays) Opt. 5: 12:30–1:15pm No class 7/6 June 23–August 18 (Saturdays) Opt. 4: 12:30–1:30pm No class 7/7 June 23–August 18 (Saturdays) Opt. 6: 10:15–11am No class 7/7 Opt. 7: 11:30am–12:15pm Opt. 5: 11:30am–12:30pm
SWIM DAKOTAH! Level 9: Jr. Swim Team
Parent Tot
Ages 6-17 • 60-minute class Ratio 6:1 $60/Member • $90/Non-Member
Ages 6-36 months • 30-minute class Ratio 6:1 $60/Member • $90/Non-Member
Skills Taught: Endurance and stroke drills, correct standing dive, 200-yard IM with turns, and swim nonstop for 30 minutes with flip turns.
Swim instruction with parent and child.
Skills to be Tested: 200-yard IM with proper turns, standing dive, and 30-minute swim with turns nonstop. June 19–August 14 (Tuesdays) No class 7/3 Opt. 1: 12:30–1:30pm Opt. 2: 5:30–6:30pm June 21–August 16 (Thursdays) No class 7/5 Opt. 3: 6–7pm June 22–August 17 (Fridays) No class 7/6 Opt. 4: 12:30–1:30pm June 23–August 18 (Saturdays) No class 7/7 Opt. 5: 11:30am–12:30pm
Level 10: Swim Team
Ages 8-17 • 60-minute class Ratio 8:1 $90/Member • $140/Non-Member For kids who have passed Level 9 or can pass Level 9 requirements. Work on endurance and techincal refinement of all strokes. Skills to be Tested: Continue to build endurance while focusing on correct technique of all strokes. Meets all three days.
June 19–August 18 No class 7/3-7 Tuesdays: 6:15–7:15pm Thursdays: 6:30–7:30pm Saturdays: Noon–1pm
Skills Taught: Water adaptation, submerge face without goggles, blow bubbles, assisted front and back floats, humpty dumpty from side, zooms under water, and scoops and kicks with noodle. Necessary to Advance: Age: 18 months; child must be 3 years old to begin Level 1. June 19–August 14 (Tuesdays) No class 7/3 Opt. 1: 10–10:30am Opt. 2: 5–5:30pm June 21–August 16 (Thursdays) No class 7/5 Opt. 3: 5–5:30pm June 22–August 17 (Fridays) No class 7/6 Opt. 4: 10:30–11am June 23–August 18 (Saturdays) No class 7/7 Opt. 5: 11–11:30am
Adult
Ages 18+ • 30-minute class Ratio 2:1 $75/Member • $105/Non-Member Adult swim instruction. Skills Taught: Become familiar with the water while learning beginner swimming skills and water safety. We will work with you at your pace to guide you to swimming independence.
June 19–August 14 (Tuesdays) No class 7/3 Opt. 1: Noon–12:30pm Opt. 2: 7–7:30pm June 21–August 16 (Thursdays) No class 7/5 Opt. 3: 7–7:30pm June 22–August 17 (Fridays) No class 7/6 Opt. 4: 12:30–1pm
Special Needs
Ages 3+ • 30-minute class Ratio 2:1 $75/Member • $105/Non-Member Swim instruction for children and adults with special needs. Skills Taught: Work on water safety, following the Swim Dakotah! levels and skills. June 19–August 14 (Tuesdays) No class 7/3 Opt. 1: 7–7:30pm June 21–August 16 (Thursdays) No class 7/5 Opt. 3: 7–7:30pm
FITNESS & SAFETY CLASSES Lifegaurd Training Certification
Interested in a great part-time job or challenging career as a professional lifeguard? Through videos, group discussion, and hands-on practice, you’ll learn teamwork, rescue and surveillance skills, first aid and CPR/AED, and other skills you need to work as a professional lifeguard. Provides entry-level participants the knowledge and skills to prevent, recognize, and respond to aquatic emergencies, and to provide care for breathing and cardiac emergencies, injuries, and sudden illness until EMS personnel take over. Prerequisites: Minimum age of 15 years old. Swim 300 yards continuously. Tread water for two minutes using only legs. Complete a timed event within one minute, 40 seconds. Swim 20 yards in the water. Surface dive to a depth of 7-10 feet to retrieve a 10-pound object. Return to the surface and swim 20 yards on your back to return to the starting point. Exit the water without using a ladder or steps. All course materials and water time are included in the fee. June 14 & 16 Thursday–Saturday, 10am–8pm Ages: 15+ Instructor: John Burrow Fee: $200/Member $225/Non-Member
Aqua Strength & Conditioning
Aqua Strength & Conditioning will utilize AquaLogix equipment. It is a highinstensity, low-impact fitness system that consists of five core products. The bells and fins will transform your water workouts into a rejuvenating experience no matter your age or what shape you are in. July 11–August 15 Wednesdays, 5–6pm Ages: 15+ Instructor: Kami Cartwright Fee: $60/6 weeks
Babysitter Class
This class provides youth who are planning to babysit with the knowledge and skills necessary to safely and responsibly care for children and infants. July 14 Saturday, 9am–4pm Ages 11+ Instructor: John Burrow Fee: $80/Member $90/Non-Member
FUNctional Fitness
Fitness should be fun and functional for kids! During this class, we will be using your child’s body weight to improve strength, work on core strength, and challenge their endurance. Classes will be designed to engage your child by making fitness fun! Option 1: June 11–July 11 No class week of July 2
Mondays & Wednesdays, 10:30–11:30am Option 2: July 16–August 8 Mondays & Wednesdays, 10:30–11:30am Ages: 8-10 Instructor: Carolyn Rathbun Fee: $40/4 weeks
How To...
Deadlift Learn how to deadlift or perfect your form with this "How to Deadlift" session. We will discuss what the best way to warm-up is, choose your stance, and improve your form. Max 10 participants. June 5, Tuesday, 9:30am June 13,Wednesday, 6pm June 20, Thursday, 4:30pm Foam Roll Foam rollers have been around for years and are now popular in the fitness world. Many people use them for recovery, but did you know they are beneficial for you BEFORE your workout? Do you know what you are doing to the tissue when you are rolling out? How fast are you supposed to roll? How does the foam roller and foam ball differ? Learn all of that and more during this educational foam rolling session. Foam rollers will be provided. Max 12 participants. June 7, Thursday, 9:30am June 19, Tuesday, 5:30pm Kettlebell Kettlebell work is one of the best fullbody strength and cardio workouts. Using kettlebells properly to avoid injury does take instruction and body awareness. Join us to learn more about kettlebells and how to integrate them into your workouts. Max 10 participants. June 1, Friday, 9:30am June 13, Wednesday, 4pm June 19, Tuesday, 6pm Squat Squatting with good form can build strength in your core and power in the lower body. Learn how to position the bar, what kind of squat works best for you, and how to correct tight muscle issues. Max 10 participants. June 6, Wednesday, 9am June 11,Tuesday, 4pm June 27, Thursday, 6pm Ages: 14+ Instructor: Carolyn Rathbun/Chris Rollins Fee: $5/session No previous experience required. All levels are welcome.
FITNESS & SAFETY CLASSES Strength and Power
Build your strength and knowledge this summer! The Strength and Power class will teach the basics of deadlifting, squatting, and other strength moves to improve form and avoid injury. We will also be focusing on plyometric movements and speed. Option 1: June 11–July 11 No class week of July 2 Mondays & Wednesdays, 3:30–4:30am Option 2: June 12–July 12 No class week of July 2
Tuesdays & Thursdays, 10:30–11:30am Option 3: July 16–August 8 Mondays & Wednesdays, 3:30–4:30am
Studio 5 Strength
Hard Core
June 4–August 9 Tuesdays & Thursdays, 4–7pm
Option 1: May 1–June 4 Mondays & Wednesdays, 5:30–6:30pm
Ages 16+ Instructors: Carolyn Rathbun Chris Rollins Fee: $69/10 weeks
Option 2: June 11–July 11 No class week of July 2 Mondays & Wednesdays, 5:30–6:30pm
Work on your strength this summer in Studio 5. You will have complete access to bumper plates, bars, benches, and platforms to work on your deads, squats, cleans, jerks, and bench. Other Studio 5 equipment will not be available during these sessions.
Option 4: July 17–August 9 Tuesdays & Thursdays, 10:30–11:30am
Fitness should be fun and functional for kids! During this class, we will be using your child’s body weight to improve strength, work on core strength, and challenge their endurance. Classes will be designed to engage your child by making fitness fun! No class week of July 2
Mondays & Wednesdays 10:30–11:30am Instructor: Carolyn Rathbun
Option 3: July 23–August 15 Mondays & Wednesdays, 5:30–6:30pm Ages 16+ Instructor: Carolyn Rathbun Fee: $80/4 weeks
Ages: 10-15 Instructor: Carolyn Rathbun Fee: $40/4 weeks
Option 1: June 11–July 11
It’s the next level of training. Your muscular strength and endurance will be tested when combined with cardiovascular movement. Class will include TRX suspension straps, tires, battle ropes, kettlebells, running drills and more! If weather permitting, some classes will be conducted outside.
Option 2: July 16–August 8 Mondays & Wednesdays 10:30–11:30am Ages: 8-10
Fee: $40/4 weeks
Cancellation Policy
Program Participation Policy
Withdrawing from an activity, league, or lesson after registering will be handled in the following way:
Dakotah! Sport and Fitness members have full access to all programming offered at the facility. Guests/non-members have access to most programming offered, except where noted.
• Withdrawing from the time of registration to the start of the first event will be assessed a $10 cancellation fee. This procedure may be performed online.
Guests/non-members will only have access to the club during the day and time of the program. If registering a guest, you must first create a guest account for that person. Simply click on “Become a Guest” on the main account access page. If you experience problems with creating a guest account, please call 952.445.9400.
• Withdrawing between the first and second events will be assessed a $10 cancellation fee and the prorated value of the first event. This procedure must be performed by the department manager. • No refund will be issued if withdrawing after the second event. • Medical refunds will be made with proof of a signed medical statement by a physician. Refund amount will be under the discretion of Dakotah! Sport and Fitness.
FREE
GROUP FITNE SS CYCLE STRONG CUT TEAM CONDITIONING GX KETTLEBELL DANCE FIT H.I.T. YOGA KNOCK IT OUT FUSION METABOLIC CHALLENGE PILATES Regular fitness and aquatic classes are always free for members! Find a class that’s right for you at dakotahsport com/schedules or by downloading the Dakotah! Sport and Fitness app.
AQUA STRENGTH & CONDITIONING Aqua Strength & Conditioning will utilize AquaLogix equipment. It is a high-intensity, low-impact fitness system that consists of five core products. The bells and fins will transform your water workouts into a rejuvenating experience no matter your age or what shape you are in. When people experience water fitness exercises with AquaLogix, their results are dramatically effective, whether they are recovering from an injury or getting back into shape! You deserve to look and feel your best. So, invest in yourself to live a healthier and more active lifestyle with the best “All Gain, No Pain” aquatic fitness equipment!
July 11 - August 15 Wednesdays 5-6pm Instructor: Kami Cartwright Ages: 15+ Fee: $60/6 weeks
RELAX. REJUVENATE. RECOVER. Whether you’re looking to soothe aching muscles or stock up on fitness gear, we have all your post-workout essentials in one convenient, calming location.
experience
The healing power of a water massage will ease your muscle aches and stiffness, without the hassle of getting undressed.
BOOK YOUR APPOINTMENT TODAY
952.496.6685
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Hours of Operation Mon-Fri 5am-10pm
Sat-Sun 6am-10pm
Summer 2018 Holiday Club Hours Independence Day July 4 | 6am-Noon
_________ Holiday hours are subject to change.