MAC Winter 2015 Class Guide

MU LTNOMA H ATHL ETI C C L U B WINTER 2015

C LASS G UIDE Monday, Dec. 22, 2014 – Friday, March 20, 2015

Registration for classes begins Friday, Dec. 5, 7 a.m. online, by phone and in person at MAC. Register online at MAC’s website: www.theMAC.com

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M U LT NOMAH ATHLET IC CLUB

WINTER

2015 CLASS GUIDE

An insert in the December issue of The Winged M magazine Guides to MAC camps and classes are inserted in the March, April, August and December issues of The Winged M magazine.

REGISTRATION Registration for classes begins Friday, Dec. 5, 7 a.m. online, by phone and in person at MAC. Register online at MAC’s website: www.themac.com Get directions for the online registration process: www.themac.com/group/pages/winter-class-guide Note: When registering online for MAC classes or camps, members are asked to accept the terms of the MAC Agreement Release and Waiver of Liability. When registering a child, the adult is giving permission to treat that child in a medical emergency, and ensuring that the child’s online profile has up-to-date medical/contact information in the Consent to Treat section. To update each child’s profile, log on as the child and click “my profile” from any screen. This information is important for the safety of everyone. Participants may not begin classes or camps until this information is complete.

SECTIONS ACTIVITY – ADULTS pages 2-4

ROCK CLIMBING pages 15-16

ACTIVITY – JUNIORS pages 4-5

SAQ/WEIGHT TRAINING page 16

BASEBALL page 6

SCUBA page 17

BASKETBALL page 6

SKI RACING pages 17-18

CHILD CARE page 6

SOCCER pages 18-19

DANCE pages 7-8

SQUASH pages 19-20

GOLF pages 8-9

SWIM SCHOOL pages 20-23

GYMNASTICS pages 9-11

SWIM TEAMS page 22

INTEGRATIVE FITNESS page 11

SYNCHRO TEAMS page 24

JUNIOR SPORTS WINTER BREAK CAMP page 11

TENNIS pages 24-26

KARATE page 12

TINY TOTS pages 26-27

KAYAKING page 12

GROUP EXERCISE pages 27-31

PILATES pages 12-14

GENERAL INFORMATION page 32

RACQUETBALL page 14 This guide is printed on recycled paper.

For advertising information, contact Lisa House at 503-517-7220.

MAC Communications staff: Michole Jensen, Communications Director; Tony Roberts, Communications Manager; Joseph Palazzo, Electronic Graphic Designer; Lisa House, Advertising Sales Rep; Julia Omelchuck, Graphic Designer/Ad Services Coordinator; Karen Cumbers, Communications Coordinator; Chris Zoucha, Web and Marketing Specialist. Call Communications at 503-517-7220. The Winged M (USPS 483210) is published monthly by Multnomah Athletic Club at 1849 SW Salmon Street, Portland, Oregon 97205. Telephone the club at 503-223-6251.

Advertising from members and nonmembers is accepted. The deadline for space reservation is the first of the month preceding issue date.

Advertisers are not endorsed by Multnomah Athletic Club unless otherwise noted. For questions concerning mailings and subscriptions, contact the Member Services Office, 503-517-7276. Subscription: $1.50 per year paid through club dues. Periodicals postage is paid at Portland, Oregon.

POSTMASTER: Send change of address to Multnomah Athletic Club Member Services, 1849 SW Salmon Street, Portland, Oregon 97205. ©2014 Multnomah Athletic Club.

ACTIVITY – ADULTS As the new year begins it is the perfect time for adults and juniors to learn a new skill or brush up on a forgotten one.

Classes explore creative arts, music and dance, personal development and game playing.

Non-member guests are wel come to attend adult, teen and children’s classes when pre-registered and accompanied by a member. The member’s account is charged for all attendees; there is no separate billing.

Members must accompany guests at all times. Guests are not considered athletic guests and may not use the club’s athletic facilities. As a social guest, they must meet the sponsoring member at a club entrance and be escorted to the class. Guests are welcome to dine with adult members in the club’s dining establishments. Members should ensure that guests adhere to the MAC dress code. For more information, contact Member Services at 503-517-7265.

CREATIVE ARTS KNITTING AND CROCHETING Knitting is a wonderful hobby that can be enjoyed for hours. These classes are for beginners and those who just need a refresher. MAC instructor Joyce Carlo teaches basic stitches, pattern reading, sweater design and finishing. Beginners need one skein of light-colored, worsted-weight yarn, size eight knitting needles and a G-crochet hook.

Mondays, Jan. 5 through Mar. 16 ME107 WN15 (There is no class MLK Day, Jan. 19. ) 10 a.m.-noon. $99; non-member guest fee $118 WATERCOLOR This class is designed to dramatize a subject through the use of strong light and shadow, resulting in punched-up color and depth within any composition. Use of transparent watercolors is emphasized using a variety of techniques, including wet-on-wet, drop-in color and layering. There is experimentation with an array of painting surfaces, textures and some fun tools of the trade in a relaxed environment. Personal styles and ideas are encouraged for all painters, whether beginners or those interested in honing current skills. This class

is taught by Susan Hinton, who has been teaching at the college level since 2007.

Tuesdays, Jan. 13 through Mar. 10 ME118 WN15 9:30 a.m.-12:30 p.m. $135; non-member guest fee $162 REV UP YOUR RESOLUTIONS NEW CLASS Many people use the New Year holiday as an opportunity to make large bucket lists or attempt extreme makeovers, whether personal or professional. According to Forbes magazine, only 8 percent of people achieve their New Year’s resolutions. This class is for members who would like to become part of that elite group. It discusses why so many people fail at goal-setting, and what the secrets are behind those who succeed. For the class, participants are invited to bring a list of resolutions, past and present. Students then explore what keeps people from achieving them, and learn how to improve their chances for success. This class is instructed

by Philip Mandel, author, speaker, and principal of Phil Mandel and Associates, who has spent more than fifteen years helping individuals find solutions to their motivation, communication and stress challenges.

Tuesday, Jan. 13______________ME180 WN15 6:30-7:30 p.m. $18; non-member guest fee $21 TELL-YOUR-STORY WRITING Tom Hallman, Jr., Pulitzer Prize-winning journalist and author of two books, offers two different options this session.

This class is designed for students who want to write and develop skills in a supportive environment and are encouraged to not feel intimidated if they have never written. Participants write and, in doing so, discover the power and magic of a story. The class is not only fun but also one that quickly becomes, as several students have said, the most meaningful two hours in their weeks. Guests are limited to one per member.

Mondays, Jan. 5, 19; Feb. 2, 16 and Mar. 2 ME189 WN15 (newer students) Wednesdays, Jan. 14, 28; Feb. 11, 25 and Mar. 11 ME188 WN15 (repeat students) 7-9 p.m. $150; non-member guest fee $180

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TRAVELING WITH YOUR SKETCHBOOK RESCHEDULED

A camera documents a moment but using a sketchbook documents an experience. There’s nothing that beats sketching while traveling. In this oneday workshop, students learn how to capture street scenes, markets, people and landscapes. The class uses pencil, pen, and watercolor washes. Participants should bring a heavy-duty sketchbook (90# or over). All other supplies are provided. This class is instructed by Jill Goodell of Glastonbury Studios. She has been leading travel sketching tours since 2007, covering thousands of miles to the Mediterranean, Alaska, England and other regions.

Sunday, Mar. 1_______________ME176 WN15 Noon-4 p.m. $72; non-member guest fee $87

PERSONAL DEVELOPMENT KID’S SOCIAL LIVES AND THE BRAIN REVOLUTION NEW CLASS Never before have parents faced the challenges they face today: a culture and media at odds the values that most parents want to instill in their kids. In this class, parents are invited to hear how they can push back on these cultural messages and focus on what matters most. Participants learn about interpersonal neurobiology and how brains grow and rewire for healthy learning.

They hear what can be done to support today’s children to be empathic, resilient, caring, connected and healthy in their relationships, ingredients that lead to a wholehearted life.

Thursday, Feb. 5______________ME190 WN15 9:30-11:30 a.m. $25; non-member guest fee $30 BEGINNING SPANISH NEW CLASS This eight-week, introductory Spanish course is for students with little to no experience or exposure to the language. Students learn practical conversational Spanish in a fun, relaxed atmosphere, working with commands and verbs in the present tense, growing their vocabulary and developing their ability to express themselves. Students begin to recognize and understand cultural differences between those who speak the language natively and their own. Com-

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ACTIVITY – ADULTS

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munities are examined to get a better understanding of how Spanish-speaking populations influence English-speakers’ lives on a daily basis. The class covers all communication skills: reading, writing and listening, with emphasis on speaking. The class is instructed

by Pablo Dipascuale, a native speaker from Argentina and a Spanish instructor at Lincoln High School. For textbook information, students should contact the instructor, at pablogd@msn.com.

Sundays, Jan. 25 through Mar. 29 ME177 WN15 There is no class on Feb. 15 or Mar. 22 5-7 p.m. $160; non-member guest fee $192

duct the course using a combination of video presentations and group discussions. Students must attend six hours to receive their certificates. Please bring a valid driver’s license and AARP card (if member) to class. Also, plan to bring a brown bag lunch or to eat at Joe’s.

housing tours for the Architecture Heritage Center.

Wednesdays, Feb. 4, 11 and 18___ME175 WN15 1:30-3:30 p.m. $55; non-member guest fee $66

All automobile insurance companies conducting business in Oregon and Washington are required to provide a premium discount to graduates of the AARP Safe Driver Course, which is a state-approved driver improvement course.

BEGINNING BALLROOM DANCE Members learn the staples of ballroom dance: the Cha Cha and Foxtrot.

Students are ready for the dance floor after learning the basics and beyond of these two ballroom rhythms. Partners required.

Sundays, Jan. 11 through Mar. 1__ME155 WN15 6:30-7:30 p.m. $55 per person; non-member guest fee $65

INTERMEDIATE CONVERSATIONAL SPANISH In this nine-week course, students continue to learn practical conversational Spanish in a fun, relaxed atmosphere, working with commands and verbs in the present and past tenses, increasing their vocabulary and improving their ability to express themselves. For textbook information, new students should contact the instructor, Leslie Hayertz, at hayertz@comcast.net.

Thursdays, Jan. 15 through Mar. 12 ME126 WN15 10 a.m.-noon $135; non-member guest fee $162

THE GREAT WINES OF WASHINGTON NEW CLASS In this class, participants taste and discuss the bold and complex wines of Washington State. They explore how the desert climate, increased sunlight hours and Missoula flood soils create the ideal growing conditions for Washington’s premium red grape varietals. They learn about the state’s best wine regions, vineyards and wineries by tasting Washington’s iconic wine styles. Instruction is provided by the Wine & Spirit Archive.

Wednesday, Jan. 28___________ME170 WN15 7-9 p.m. $53; non-member guest fee $64

ADVANCED CONVERSATIONAL SPANISH In this nine-week course, students enjoy conversation with fellow students in a relaxed atmosphere, practice advanced grammar and listening comprehension, learn additional vocabulary and read a novel. For textbook information, new students should contact the instructor, Leslie Hayertz, at hayertz@ comcast.net.

Thursdays, Jan. 15 through Mar. 12 ME116 WN15 1-3 p.m. $135; non-member guest fee $162

DISCOVERING PORTLAND’S HOUSES NEW CLASS Portland is known for the overall quality of its residential neighborhoods, but its most common, vernacular houses are difficult to name and identify. In this three-part series, students are invited to learn ways to identify and classify Portland’s houses according to both their architectural styles and typical floor plans. The class is divided into historic periods: 1) Late 19th century, early settlement era, Victorian houses and working-class cottages, 2) Progressive Era Portland with bungalows and historic revival houses, and 3) Modern, automobile-based suburban houses with ranches and difficult-to-identify housing of the last fifty years. The class is instructed by Thomas Hubka, Professor Emeritus from the Department of Architecture, University of WisconsinMilwaukee. Hubka continues to teach architecture history courses at PSU, UO, and PCC, and leads neighborhood

AARP SMART DRIVER COURSE This eight-hour classroom refresher course developed by the AARP helps drivers ages 50 and older improve their skills and prevent traffic collisions. It covers age-related physical changes, declining perceptual skills, rules of the road, local driving problems and planning for driving retirement. AARP instructors con-

Monday, Feb. 23______________ME105 WN15 8:30 a.m.-4 p.m. $15 AARP member (Bring AARP card to class to receive discount.); $20 non-AARP member

DECEMBER 2015

MUSIC AND DANCE

INTERMEDIATE BALLROOM DANCE Members brush up on their skills with the easy Ed Cheney way. The intermediate class encourages those who have learned the basics to improve their skills and to put steps together into simple routines. Students explore more complex routines and dance styling. Partners are required.

Sundays, Jan. 11 through Mar. 1__ME156 WN15 7:30-8:30 p.m. $55 per person; non-member guest fee $65 BEGINNING GUITAR Ever wanted to learn to play guitar?

It’s never too late. This beginning class includes eight one-hour lessons geared toward adults. Students must bring a guitar; the instructor provides the book.

Students learn the basics of reading music, tablature and playing chords.

Music is chosen from a range of classic to contemporary rock. Instructor Tim Uecker has a music education degree and is versed in both acoustic and electric guitar.

Wednesdays, Jan. 14 through Mar. 4 ME121 WN14 6:30-7:30 p.m. $189; non-member guest fee $225 INTERMEDIATE GUITAR A new intermediate guitar class is now offered for those who have completed a beginning guitar class at MAC or have had some experience in chording and strumming the guitar. This class offers the use of full chords, new strumming techniques, reading of tablature and some fingerstyle techniques. Music is chosen from a range of classic to con-

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temporary rock. Students must bring a guitar, but the book is provided. Instructor Tim Uecker has a music education degree and is versed in both acoustic and electric guitar. Intermediate juniors are eligible to take this class with instructor approval.

Wednesdays, Jan. 14 through Mar. 4 ME122 WN14 5:30-6:30 p.m. $189; non-member guest fee $225

FUN AND GAMES DUPLICATE BRIDGE Find a partner and join other enthusiastic bridge players at these ACBL sanctioned stratified events. Play starts at 12:30 p.m. on the first, third and fifth Monday of the month. The cost to play is $10 per person. New players are welcome, as well as guests when pre-registered and accompanied by a member.

To register, contact instructor Jan Yocom at 503-265-8668 or janyocom@comcast.net.

Mondays, Jan. 5 and 19; Feb. 2 and 16; Mar. 2, 16 and 30; 12:30-3:30 p.m.

Contact the instructor to register.

BEGINNING BRIDGE Physicians have referred to playing bridge as the mental equivalent of a workout at the gym. This eight-week class is designed for people who have

little or no experience playing bridge or who have played Goren Bridge in the past and want to learn today’s Standard American Bridge basics. The class contains one hour of teaching and one hour of play. The instructor is Ouida McCullough, co-owner of Portland Bridge Center and ACBL accredited bridge instructor.

Tuesdays, Jan. 6 through Feb. 24__ME159 WN15 1-3 p.m. $105; non-member guest fee $125 DEFENDING A BRIDGE HAND: GOOD DEFENSE IS NOT RANDOM! Isn’t it time to stop giving up all those points with random defense? This class covers this most-neglected area of contract bridge. Players are on defense two of every three hands they play; students save hundreds of points a session learning how to properly defend. In this class students learn: 1) The ABCs of defensive carding; 2) How to make a good opening lead; 3) How to place cards in the unseen hands by the play at the first trick; 4) How to make a defensive plan; and 5) How to signal one’s partner. The class consists of a lesson and supervised play; hands reflect the session’s lesson. Some bridge experience is helpful. The instructor is Paul O’Brien, co-owner of the Portland Bridge Center, Tournament Director, and Accredited

ACBL teacher.

Tuesdays, Jan. 6 through Mar 3.*__ ME109 WN15 There is no class on Feb. 3 or 17 7-9 p.m. $92; non-member guest fee $106 Thursdays, Jan. 8 through Mar. 5*_ ME158 WN15 There is no class on Feb. 19.

1-3 p.m. $105; non-member guest fee $125 INTERMEDIATE BRIDGE This eight-week class covers the basics of intermediate bridge with an introduction to widely used conventions.

It includes 20 minutes of lecture and 100 minutes of play each week. The class instructor is Marcia Heitkemper, ACBL Gold Life Master.

Wednesdays, Jan. 14 through Mar. 11 ME125 WN15 There is no class on Feb. 18.

10 a.m.-noon $105; non-member guest fee $125 MAH JONGG American Mah Jongg is a fascinating game played with domino-like tiles and is similar to the card game rummy. No partner is necessary. The class instructor is Elizabeth Hyslop.

Mondays, Feb. 23 through Apr. 6__ ME181 WN15 There is no class on Mar. 23.

1-3 p.m. $85; non-member guest fee $102

ACTIVITY – JUNIORS GUITAR BASICS (ages 7 to 16) This class for beginners through intermediate levels includes eight onehour lessons geared toward juniors and teens. If students are more advanced, the instructor may move them to the intermediate adult time slot. Students must bring a guitar; the instructor provides the book. Students learn the basics of reading music, tablature and playing chords. Music is chosen from a range of classic to contemporary rock.

Instructor Tim Uecker has a music education degree and is versed in both acoustic and electric guitar.

Wednesdays, Jan. 14 through Mar. 4 ME210 WN15 4:30-5:30 p.m. $189; non-member guest fee $225

LI’L CHEFS: MEDITERRANEAN COOKING CLASS (ages 6 to 11) This class is a hands-on cooking class specifically designed for kids. In this class, students make dishes such as hummus, tzatziki, and tabbouleh, among others. The instructor is Julie Merry of the Merry Kitchen, a home-based cooking school for kids in Northeast Portland. Kids learn knife skills and all recipes are prepared from scratch. The cost includes a meal and recipes.

Monday, Jan. 19______________ME228 WN15 3-5 p.m. $49; non-member guest fee $59 RED CROSS BABYSITTING (ages 11 and older) In this class participants learn the responsibilities of babysitting. A certification is awarded at the end of class when

4 | Multnomah Athletic Club WINTER 2015 CLASS GUIDE |

students complete all class requirements. Students must be at least 11 years old by the date of the course to be eligible for the certificate.

Sunday, Jan. 25______________ME222 WN15 Saturday, Feb. 21_____________ME223 WN15 9 a.m.-3:45 p.m.; lunch break on own $95; non-member guest fee $114 RED CROSS: WHEN I’M IN CHARGE (ages 8 to 11) This class helps prepare children for situations that may occur when they are home alone. The class covers phone calls, securing a home, first-aid techniques and more. Parents are encouraged to attend the final half hour to view a video and participate in the final classroom activity.

Sunday, Feb. 1_______________ME205 WN15

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1-3:30 p.m. $60; non-member guest fee $72 KID’S SOCIAL LIVES AND THE BRAIN REVOLUTION NEW CLASS Never before have parents faced the challenges they face today: a culture and media at odds the values that most parents want to instill in their kids. In this class, parents are invited to hear how they can push back on these cultural messages and focus on what matters most. Participants learn about interpersonal neurobiology and how brains grow and rewire for healthy learning.

They hear what can be done to support today’s children to be empathic, resilient, caring, connected and healthy in their relationships, ingredients that lead to a wholehearted life.

Thursday, Feb. 5______________ME190 WN15 9:30-11:30 a.m. $25; non-member guest fee $30 TABLE MANNERS (ages 7 to 12) Participants learn manners essential for making good impressions, showing respect and expressing care. In this fun luncheon workshop led by Chef Brian Quinn, formerly of Ivy House Restaurant, children learn proper placement and usage of table items, appropriate table conversations and other dining etiquette.

Parents enjoy having another voice of authority validate their own attempts to instill proper manners in their children.

Parents are welcome to audit the class.

The cost includes lunch.

Sunday, Feb. 8_______________ME208 WN15 Noon-1:30 p.m. $50; non-member guest fee $60.

LEGO WORKSHOP: STARS AND STRIPES (ages 7 to 11) Patriotic-themed Lego builds are the way to go on Presidents Day! On Presidents Day, juniors are invited to build presidential and patriotic models using Lego. The first is the White House, home to the President of the United States since 1800, and a grand symbol of the nation’s culture and history. Students learn fun historic facts surrounding its construction, reconstruction and multiple renovations, as well as the presidents who have lived within its hallowed walls.

The second build is the stately U.S. Capitol Building, which, originally built in

1793, has survived being burned, rebuilt, extended and restored. Students learn interesting facts about the Capitol and what happens within its chambers. To wrap up the day, students build a motorized horse and buggy, the transportation used by presidents for hundreds of years. This class is taught by Bricks 4 Kids. Combine this with Sewing Spectacular Stuffies for a full day of activity.

Monday, Feb. 16______________ME224 WN15 9 a.m.-noon $35; non-member guest fee $42 SEWING SPECTACULAR STUFFIES (ages 7 to 11) NEW CLASS Students make adorable “stuffies” – small stuffed animals, creatures, dolls, etc. – using the basic hand-sewing skills they learn in this class. Students are able to make at least one stuffie but focused kids can make several. With this new sewing skill they can make an unlimited number of stuffies at home too! Hand sewing teaches them hand eye coordination and basic stitching skills, and it helps develop focus and concentration.

This class is taught by Art(s)cool PDX. All materials are provided. Combine this with the Lego Workshop for a full day of activity.

Monday, Feb. 16______________ME229 WN15 1-3:30 p.m. $30; non-member guest fee $36 ETIQUETTE FOR SELF-ESTEEM NEW AGE GROUP Instructor and MAC member Melanie Perko is recognized locally and nationally as an expert on business and social etiquette.

The 4-5 p.m. class is for students ages 8 to 10 years. It involves role playing. Topics include: looking adults in the eye with proper titles, handshakes and making conversation, saying “excuse me,” “please,” “thank you,” covering your mouth, tattling and talking about others, the feelings of others, telephone and technology etiquette, writing a proper thank you note, understanding self image and how others see them, how to be a leader in school and society, and how to handle sticky situations.

Please note, only students enrolled in this class may be present in the classroom.

The 6-7:30 class is aimed at mid-

DECEMBER 2015

dle and high school students, ages 11 to 18. Topics include: introductions and handshakes, posture, image, cell phone/texting/technology etiquette, public speaking, thank-you notes, basic table etiquette and situational role play.

Perko provides programs for children, teens, college students and corporations, and is a frequent keynote speaker at local law schools and universities, preparing young professionals for their first position. Please note, only students enrolled in this class may be present in the classroom. Students should plan to eat dinner before or after this class.

Tuesday, Feb. 24 4-5 p.m. (ages 8 to 10)_________ME225 WN15 Tuesday, Feb. 24 6-7:30 p.m. (ages 11 to 18)______ME226 WN15 $18; non-member guest fee $21 MIND+BODY FOR GIRLS (ages 7 to 14) NEW CLASS

This one-day workshop, presented by Girls Inc, focuses on four key areas that, according to research, play a major role in fortifying girls’ ability to significantly develop and sustain strong minds and strong bodies. The key areas are nutrition, physical activity, stress management and body image.

The Mind+BodySM Initiative intentionally focuses on the knowledge, skills, and attitudes critical for girls to be in charge of their bodies and sustain a healthy, positive sense of self in today’s challenging environment. It includes strategies that not only provide girls with a healthy foundation of resources and support, but also welcomes girls as partners in promoting their healthy development.

The over-arching goal is to encourage girls to have healthier bodies and positive feelings about their bodies by focusing on skill building, taking action based on good decisions and accurate knowledge, and engaging the support and involvement of family, peers, and community.

Sunday, Mar. 8 1-2:30 p.m. (grades 2 to 5) ______ME240 WN15 $15; non-member guest fee $18 Sunday, Mar. 8 3-4:30 p.m. (grades 6 to 8) ______ME241 WN15 $15; non-member guest fee $18

| Multnomah Athletic Club WINTER 2015 CLASS GUIDE | 5

BASEBALL M A C j u n i o r s p o r t s o ff e r s b o t h classes and clinics for baseball. For more information on baseball classes or clinics, contact Junior Sports Supervisor Mike Donovan at 503-517-7578 or MDonovan@themac.com.

CLINICS Dan Warthen, former Major League

Baseball pitcher and current pitching coach for the New York Mets, conducts youth baseball skills clinics.

DAN WARTHEN ONE-DAY YOUTH BASEBALL CLINICS These clinics cover pitching, catching and hitting. The cost is $25.50 for members and $30.50 for guests for each clinic.

YOUTH ONE-DAY BASEBALL CLINICS for ages 6 to 10 4:30-6 p.m. in the West Gym Sunday, Feb. 8_______________ BA506 WN15 YOUTH ONE-DAY BASEBALL CLINIC FOR AGES 10 to 15 6-7:30 p.m. in the West Gym Sunday, Feb. 8_______________ BA508 WN15

BASKETBALL ADULT BASKETBALL WINTER HOUSE LEAGUE Teams play Thursdays at 7:30 p.m. starting Jan. 22. Each team faces each of the other teams in the league during the regular season. All teams in the league are admitted to the playoffs and play according to seeding. Games are 25-minute running halves.

The Winter House League offers adults the opportunity to play with buddies. There is no draft as there is in the Fall House League. Players form their own team and designate a captain. The team captain must email the roster to Van DeKoning at VDekoning@themac. com.

Each player is responsible for signing up online and must agree to the terms of the waiver shown on the Web. Players register either by finding the league link on the MAC calendar or by going to the adult basketball house league page.

A player may register as an individual but is not guaranteed to make it on a roster. Individuals who do not make it on a roster are placed on the wait list and are contacted if a team wants to add another player. The cost of participating in the league is $80 per person. Registration closes Sunday, Jan. 18 at 5 p.m.

YOUTH BASKETBALL MAC’s junior basketball classes are designed for players to improve basic skills and bring their game to the next level. The fundamentals of dribbling, passing, shooting, rebounding and defense are practiced.

Classes are instructed by MAC Junior Sports staff. Class size is limited to 20 participants. The last day to cancel registration without being charged is seven days prior to the start of class.

One-on-one personal training is also available.

For more information, contact Junior Sports Supervisor Mike Donovan at 503517-7578 or MDonovan@themac.com.

YOUTH BASKETBALL CLASSES Ages 5 to 6 SESSION 1 Monday, Jan. 5 through Wednesday, Jan. 28 M/W_ 3:45-4:30 p.m. __$65_____ BB006 WN15 There is no class Monday, Jan. 19 due to the MLK Day holiday.

SESSION 2 Wednesday, Feb. 4 through Wednesday, March 4 M/W_ 3:45-4:30 p.m. __$83_____ BB008 WN15 Ages 7 to 9 SESSION 1 Tuesday, Jan. 6 through Thursday, Jan. 29 T/Th_ 3:45-4:30 p.m. __$74_____ BB010 WN15 SESSION 2 Thursday, Feb. 5 through Thursday, March 5 T/Th_ 3:45-4:30 p.m.___$74_____ BB011 WN15 There is no class Monday, Feb. 12 due to the MAC Open.

CHILD CARE The following classes are designed for young children and their parents. For more information, call the Child Care Office at 503-517-7215.

MY MAC PLAYSCHOOL OPEN HOUSE Members and their children meet the teachers and see the classrooms. Three classes are offered for children ages 2 to 5 years. Days and hours vary by

age. Children who reach age 2 by Oct. 1, 2015 are eligible for one of the playschool classes. This is a drop-in event; no registration is required. For more information, call 503-517-7217.

Thursday, Jan. 29________ 6-7 p.m.

HUCKLEBERRIES (ages 3.5 to 4 years) CC500 FA15 BLUEBERRIES (ages 31 to 42 months) CC501 FA15 RASPBERRIES (ages 24 to 30 months) CC502 FA15

MY MAC PLAYSCHOOL CLASSES Registration for fall 2015 opens Monday, Feb. 2 at 8 a.m.

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DECEMBER 2015

DANCE It’s recital season! The Mini-Recital for our youngest dancers is Sunday, March 15 at noon in MAC’s Grand Ballroom. The MAC Dance annual recital is Sunday, June 7 at 4 p.m. in downtown Portland’s Newmark Theatre.

Classes marked MR (Mini-Recital) and R (Recital) participate in these events.

Consistent class attendance is required through winter and spring sessions for those participating in the annual recital.

Refer to MAC’s website for important recital information, including fees for performers.

MAC dance has something to offer MAC members of all ages, beginner or professional. Winter session classes begin Monday, Jan. 5 and continue through Sunday, March 15 for introductory classes and Saturday, March 21 for all other classes. The last day to cancel without being charged is Friday, Jan. 2.

There are no classes Tuesday, Feb. 3 due to the annual meeting.

Classes are held in Studio One and Studio Three on the basement level and in Studio Two on the subbasement level.

The dance staff is dedicated to providing members with the best dance education possible in a fun and supportive environment. The maximum number of dancers accepted for each class is 20. The dress code for MAC dance classes is available on the club website.

The cost for each class is as follows: $9.53 for Dance With Your Toddler, Creative Movement and Preschool Ballet; $10.10 for all other 45- and 60-minute classes; and $12.63 for 75-minute classes. For more information, visit the MAC website.

Multiple dance class family discount: Students who take multiple dance classes in the same session, or members of one family who take multiple dance classes in the same session, are eligible for a rebate of 25 percent off their third class, and the sixth class is free. Discounts are taken off the highest-priced classes. Forms can be found online or in the Dance Office and must be submitted by the end of the session to which the discount applies.

F or m ore in for m a t i o n , c o n t a c t Melissa Nornes at 503-517-7522 or MNornes@themac.com.

CLASSES DANCE WITH YOUR TODDLER (ages 1 to 21/2) This class is for little ones who have started walking. It is an exploration of movement and music using props of all shapes and sizes. The parent/caregiver must participate with their child.

CREATIVE MOVEMENT (ages 3 and 4) This playful class offers the most basic training in movement for the young dancer. Students learn to coordinate physical movements to music using props, instruments and stories. Students must be potty trained to enroll.

PRESCHOOL BALLET (ages 4 and 5) This class introduces the dancer to basic ballet steps. Emphasis is on coordination and developing a love of dance.

RHYTHM AND TAP (ages 4 and 5) This class helps to develop a child’s sense of rhythm. Students use tap shoes, drum sticks and other instruments to create sound.

COMBO JAZZ/TAP (ages 5 and 6) This class is for children who want to try both jazz and tap dance.

BREAKDANCING (ages 4 and older) These classes offer an exciting opportunity for students to learn breakdancing and hip hop moves, as well as to increase their strength and flexibility.

JAZZ (ages 6 to adult) Students learn a dance form that incorporates classic jazz and ballet techniques with contemporary movements.

Styles range from lyrical to musical theater and funk.

CONTEMPORARY This class covers techniques of contemporary (modern) dance that incorporate various types of music, conceptual exploration and freedom of movement.

PILATES FOR DANCERS (ages 10 and older) This class focuses on core strength using Pilates training methods and is specifically designed for dancers’ needs.

PRESCHOOL AND INTRODUCTORY CLASSES DANCE WITH YOUR TODDLER (ages 1 to 2 1/2) M__ 11-11:45 a.m.__Studio Three_DN089 WN15 F___ 11-11:45 a.m.__Studio Two__ DN090 WN15 CREATIVE MOVEMENT** (ages 3 and 4) MR M__ 2-2:45 p.m.____Studio One__ DN115 WN15 T___ 1:15-2 p.m.____Studio One__ DN116 WN15 W__ 11:45-12:30 p.m._Studio Three_ DN117 WN15 Sat_ 11-11:45 a.m.__Studio One__ DN119 WN15 COMBO JAZZ/TAP (ages 5 and 6)** MR W__ 3-3:45 p.m.____Studio Three_DN145 WN15 F___ 3:30-4:15 p.m.__Studio Three_DN146 WN15 PRESCHOOL BALLET (ages 4 and 5)** MR M__ 2:45-3:30 p.m.__Studio One__ DN120 WN15 Th__ 1:15-2 p.m.____Studio One__ DN121 WN15 Sat_ 9-9:45 a.m.____Studio Three_DN122 WN15 RHYTHM AND TAP (ages 4 and 5)** MR M__ 1:15-2 p.m.____Studio One__ DN132 WN15 W__ 12:30-1:15 p.m._Studio Three_DN133 WN15 INTRO TO BREAKDANCING (ages 4 and 5) MR W__ 11-11:45 a.m.__Studio Three_DN502 WN15

BALLET BEGINNING BALLET/JAZZ (ages 11 and older)** Sat_ 11 a.m.-noon___Studio Three_DN200 WN15

TAP (ages 6 to adult) This dance form creates rhythmic sounds to music or a cappella.

BALLET 1 (ages 6 and older)** R M__ 3:45-4:30 p.m.__Studio Three_DN201 WN15 Th__ 3:45-4:30 p.m.__Studio Three_DN215 WN15

HIP HOP (ages 6 and older) This popular urban dance form combines strength and style with hip hop music.

BALLET 2* R W__ 3:45-4:30 p.m.__Studio Three_DN202 WN15

BALLET (ages 6 to adult) This is the study of classical technique. Students are taught ballet vocabulary and learn to move with grace to musical accompaniment.

POINTE This class for advanced-level ballet dancers requires instructor approval and enrollment in at least three ballet classes per week, including the preceding class.

DECEMBER 2015

BALLET 3/4* R T___ 3:45-4:30 p.m.__Studio Two__ DN203 WN15 BALLET/JAZZ 3/4* R Sat_ 9:45-11 a.m.___Studio Three_DN204 WN15 BALLET 5* M__ 4:30-5:30 p.m.__Studio Three_DN205 WN15 BALLET 5/6*** R W__ 4:30-5:45 p.m.__Studio Three_DN206 WN15

| Multnomah Athletic Club WINTER 2015 CLASS GUIDE | 7

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BALLET 7/8**** R (Wednesday only) M__ 4:30-5:30 p.m.__Studio Two__ DN207 WN15 W__ 4:15-5:30 p.m.__Studio Two__ DN208 WN15 BALLET 5/6/7/8*** Sat_ 11 a.m.-noon___Studio Two__ DN209 WN15 INTRO TO POINTE* Sat_ 12:45-1:15 p.m._Studio Two__ DN210 WN15 POINTE* Sat_ noon-12:45 p.m._Studio Two__ DN211 WN15 ADULT BEGINNING BALLET T___ noon-1 p.m.____Studio Two__ DN212 WN15

JAZZ

HIP HOP BOYS BEGINNING BREAKDANCING (ages 6 to 12)** R F___ 3:45-4:30 p.m.__Studio One__ DN500 WN15

TAP 5/6* R T___ 8-9 p.m._______Studio Three_DN305 WN15 TAP 7/8* R Th__ 8-9 p.m._______Studio Three_DN306 WN15

BOYS INTERMEDIATE BREAKDANCING* R F___ 4:30-5:15 p.m.__Studio One__ DN501 WN15

ADULT BEGINNING TAP T___ 1-2 p.m._______Studio Three_DN307 WN15

BEGINNING HIP HOP (ages 11 and older)** W__ 7:30-8:30 p.m.__Studio One__ DN502 WN15

ADULT LOW INTERMEDIATE TAP F___ 11 a.m.-noon___Studio Three_DN308 WN15

HIP HOP 1 (ages 6 and older)** R Sat_ 11:45-12:30 p.m._Studio One__ DN503 WN15

ADULT INTERMEDIATE TAP Th__ 1-2 p.m._______Studio Two__ DN309 WN15

HIP HOP 2* R M__ 3:45-4:30 p.m.__Studio One__ DN504 WN15

OTHER CLASSES

HIP HOP 3/4* R Sat_ 12:30-1:30 p.m._Studio One__ DN505 WN15

BEGINNING CONTEMPORARY (ages 11 and older)** Th__ 4:30-5:30 p.m.__Studio Two__ DN600 WN15

HIP HOP 5/6* R Sat_ 1:30-2:30 p.m.__Studio One__ DN506 WN15

INTERMEDIATE CONTEMPORARY* R T___ 4:30-5:30 p.m.__Studio Two__ DN601 WN15

JAZZ 2* R T___ 3:45-4:30 p.m.__Studio Three_DN402 WN15

HIP HOP 7/8* R Sat_ 1:30-2:30 p.m.__Studio Three_DN507 WN15

ADVANCED CONTEMPORARY* R M__ 5:30-6:30 p.m.__Studio Three_DN602 WN15

TAP

JAZZ 3/4* R M__ 3:45-4:30 p.m.__Studio Two__ DN403 WN15

BEGINNING TAP (ages 11 and older)** Th__ 7:45-8:30 p.m.__Studio One__ DN300 WN15

PILATES FOR DANCERS (ages 10 and older)** W__ 5:45-6:30 p.m.__Studio Three_DN603 WN15

BALLET/JAZZ 3/4* R Sat_ 9:45-11 a.m.___Studio Three_DN204 WN15

TAP 1 (ages 6 and older)** R T___ 3:45-4:30 p.m.__Studio One__ DN301 WN15

JAZZ 5/6* R F___ 4:15-5:15 p.m.__Studio Three_DN405 WN15

TAP 2* R Th__ 3:45-4:30 p.m.__Studio Two__ DN302 WN15

JAZZ 7/8* R F___ 4:15-5:15 p.m.__Studio Two__ DN406 WN15

TAP 3* R Th__ 3:45-4:30 p.m.__Studio One__ DN303 WN15

BEGINNING BALLET/JAZZ (ages 11 and older)** Sat_ 11 a.m.-noon___Studio Three_DN200 WN15 JAZZ 1 (ages 6 and older)** R W__ 3:45-4:30 p.m.__Studio One__ DN401 WN15

*

Permission of instructor is required.

** Minimum age is required. *** Registration in at least two ballet classes per week is required. **** Registration in at least three ballet classes per week is required.

MR Participants in annual mini-recital; additional fees apply.

TAP 4* R T___ 7:45-8:45 p.m.__Studio One__ DN304 WN15

R Participants in annual recital; additional fees apply.

During the offseason, members are encouraged to keep up on their short game and get a head start on spring golf. MAC offers indoor golf instruction and fun social activities during the winter. Hands on training clinics are taught

by MAC member coach and PGA professionals, Robyn Lorain and/or Adrian Burtner.

For more information, contact the Outdoor Department at 503-517-7575, 503-517-7574 or KHalkinrude@themac. com.

with 26 body sensors and six club sensors calculates the precise movements of the body and club during a golf swing, decoding the mysteries of a golfer’s maddening slice. It’s an MRI for the golf swing! Learn more about this next-generation technology at gearsgolf.com.

The maximum capacity is one golfer per session. The cost is $60 per session.

Saturday, Feb. 21 in the West Gym batting cage Session 1__2-2:45 p.m._________ GO512 WN15 Session 2__3-3:45 p.m._________ GO513 WN15 Session 3__4-4:45 p.m._________ GO514 WN15

stance and swing. Participants use indoor hitting nets and “almost golf balls” to give golf a try. Golf clubs are provided but participants are asked to bring their own 7-iron if possible.

The maximum capacity is eight per session. The cost is $15 per session.

Saturdays, 2-3 p.m. in the West Gym batting cage March 7____________________ GO515 WN15 March 21___________________ GO516 WN15

ADULT INDOOR GOLF

INTRODUCTION TO GOLF For members thinking of taking up the game, this small-group instruction and hands-on clinic covers the basics of the golf swing, including grip,

GOLF

GEARS AT MAC These specialty clinics are for the experienced golfer looking to improve.

Want to know why you slice? A machine

8 | Multnomah Athletic Club WINTER 2015 CLASS GUIDE |

RULES REFRESHER Brush up on the most common golf rules and situations in an interactive classroom environment. Knowing the rules of golf and the options available when encountering common situations help lower the golfer’s score. The book Rules of Golf is included in the cost.

DECEMBER 2015

GOLF

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Each session covers different topics.

Session one covers common rules and session two covers advanced rulings.

The cost is $15 per session.

Tuesdays, 6-7 p.m. in a MAC private dining room Jan. 27____________________ GO517 WN15 Feb. 10____________________ GO518 WN15

JUNIOR INDOOR GOLF PGA SPORT ACADEMY AT MAC (ages 8 to 10) Think golf is a boring sport? Guess again! Learn all about golf’s athletic movements through other sports, such as gymnastics, baseball, track and field. This fun and active clinic is a

great way for kids to experience golf.

The maximum capacity is eight. The cost is $15 for each clinic.

Saturdays, 2-3 p.m. in the West Gym batting cage Jan. 24____________________ GO510 WN15 Feb. 28____________________ GO511 WN15

GYMNASTICS The gymnastics program offers classes for boys and girls, preschool to adult, based on the USA Gymnastics Junior Olympic Program. Classes focus on proper progressions, strength and flexibility.

Skill evaluation certificates at the end of every session help gymnasts track their progress. In addition to basic gymnastics classes, MAC offers competitive teams.

Classes are filled on a first-come, first-served basis. Class sizes are restricted to eight students per instructor for Kinder 1 through advanced classes, and six students per instructor for preschool classes. As classes fill, students are placed on a waiting list.

Girls and boys Advanced classes are one hour and 15 minutes. Teen coed classes are 90 minutes. Preschool classes are 45 minutes. All other classes are 60 minutes. All classes are held in the Gymnastics Arena on the fourth floor of the Parking Structure.

W i n t e r c l a s s e s b e g i n M o n d a y, Jan. 5 and end Saturday, March 21. The last day to cancel registration without being charged is Monday, Jan. 5.

There are no classes or open gym Tuesday, Feb. 3 due to the MAC Annual Meeting and no open gym or classes from Thursday, Feb. 12 through Monday, Feb. 16 due to the MAC Open gymnastics meet.

Classes with fewer than two students signed up after the first week of the term may be cancelled.

Minimum age, pre-requisite, and instructor-approval requirements are strictly enforced.

Class rates: One day per week classes are $101.75; two days per week classes are $203.50.

For more information, email Rob Petit at RPetit@themac.com or Gymnas-

tics Department Assistant Will Cath at WCath@themac.com, or call 503-517-7561.

PARENT/TOT (ages 24 months to 3 years) This interactive class for parents and their 2/3-year-olds includes a fun warm up, group activities and an obstacle course that is designed to enhance motor coordination and movement exploration.

PRE-SCHOOL 3/4 and 4/5 (ages 3/4 and 4/5 years) The goal of these classes is to teach basic motor coordination for gymnastics skills, body awareness, and listening skills in a safe, fun environment using age-appropriate teaching methods.

Students must be potty trained to enroll.

KINDER 1 / KINDER 2 (kindergarten-age) Students must be 5 years old on the first day of class.

The goal of this class is to introduce basic gymnastics shapes and beginning gymnastics skills with an emphasis on safety and following instructions.

Kinder 2 continues the lessons learned in Kinder 1. Students must have completed at least one term of Kinder 1 and have instructor approval to advance to Kinder 2.

BEGINNER (first grade or higher) The goals of this class are to introduce basic skills such as rolls, headstands and cartwheels, gymnastics shapes including tuck, pike and straddle and gymnastics concepts such as safe landings, body tightness, and start and finish positions. Gymnasts also learn basic skills on the Olympic events.

INTERMEDIATE The goals of this class are to introduce slightly more difficult skills such as straddle rolls, handstands and cartwheel to lunge, to learn more shapes, includ-

DECEMBER 2015

ing arch and hollow, and to continue reenforcing gymnastics and safety concepts. Gymnasts also learn more skills on the Olympic events.

ADVANCED The goals of this class are to introduce more difficult skills, such as walkovers, round offs and handsprings, to improve the execution of basic skills and to gain a deeper understanding of shaping and gymnastic concepts, including shoulder angle, repulsion and rhythm.

Gymnasts also learn more difficult skills on the Olympic events.

GIRLS PRE-TEAM This class is for girls who have mastered the Advanced skills, are preparing for level 3 team or want to continue skill development in a noncompetitive environment. Instructor approval is required.

STRENGTH, CONDITIONING AND FLIPPING FOR BOYS (ages 8 and older) These classes are designed to help boys improve their strength, endurance, flexibility, agility and spatial awareness.

The boys learn rolling, jumping, swinging, running, trampoline and mini trampoline skills. Every class includes levelappropriate flipping. This class enhances the physical abilities of every boy and improves their confidence for all sports.

CHEERLEADER TUMBLING (girls/boys ages 11 years and older) This class is for those interested in learning tumbling skills such as rolls, cartwheels and round offs. More challenging skills such as back handsprings and assorted flipping skills are taught as appropriate. The instructor leads students through basic progressions and educates them about the proper strength and flexibility required to safely perform these skills.

PARKOUR I and II (girls/boys ages 9-18 years) Parkour is a method of strength and

| Multnomah Athletic Club WINTER 2015 CLASS GUIDE | 9

GYMNASTICS

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agility training that focuses on overcoming obstacles by combining a variety of movements, including running, climbing, swinging, vaulting, leaping and rolling.

MAC instructor David Grimes is highly experienced and passionate about parkour and its many benefits.

TEEN RECREATIONAL (girls/boys ages 12 and older) The goal of this class is to provide an arena for teens of any level, beginner to advanced, to learn gymnastics skills among their own age group. Emphasis is on tumbling and trampoline.

XCEL TEAM (girls ages 7 and older) This team is for girls of all ability levels who want to learn and create their own optional routines. They compete in a division suitable to their talents and level of dedication. Athletes and coaches work together to showcase each girl’s unique skills in an encouraging and fun environment. The team competes in several local meets throughout the winter and spring seasons. The cost is $103 per month.

ADULT GYMNASTICS (available to members ages 18 and older) All skill levels are welcome at this Tuesday-only class. There is no cost.

Call the Gymnastics Office for times and for more information.

OPEN GYM Members of all ages are invited to work out in the Gymnastics Arena during open gym. MAC instructors supervise and may re-direct members from certain activities if they believe there is a safety risk. Children ages 7 and younger must be accompanied by a responsible adult.

Members and guests must fill out a MAC waiver before participating in open gym.

Children ages 17 and younger must have a waiver filled out by their parent or legal guardian.

Open gym is offered Saturdays from 2-6 p.m. except when MAC is hosting a meet. There is no open gym Saturday, Feb. 16 due to the MAC Open gymnastics meet.

COMPETITIVE TEAMS MAC offers competitive teams for boys and girls levels 3-10. Tryouts are held annually. Contact the gymnastics staff for information:

Girls Team Coach Meg Doxtator: 503-517-7562 or MDoxtator@themac.com Boys Team Coach Shuichi Goto: 503-517-7563 or SGoto@themac.com

GYMNASTICS CLASSES PARENT/TOT CLASS T________9:45-10:30 a.m.______ GP101 WN15 PRE-GYMN 3/4 M_______9:30-10:15 a.m.______ GP102 WN15 M_______11:10-11:55 a.m._____ GP103 WN15 T________2:30-3:15 p.m.______ GP104 WN15 W_______9:30-10:15 a.m.______ GP105 WN15 W_______11:10-11:55 a.m._____ GP106 WN15 Th_______10:30-11:15 a.m._____ GP107 WN15 F________11:10-11:55 a.m._____ GP108 WN15 Sat______11:30 a.m.-12:15 p.m._ GP109 WN15 PRE-GYMN 4/5 M_______10:20-11:05 a.m._____ GP110 WN15 T________10:30-11:15 a.m._____ GP111 WN15 W_______10:20-11:05 a.m._____ GP112 WN15 W_______1:30-2:15 p.m.______ GP113 WN15 Th_______9:45-10:20 a.m.______ GP114 WN15 Th_______11:15 a.m.-noon_____ GP115 WN15 F________9:30-10:15 a.m.______ GP116 WN15 F________10:20-11:05 a.m._____ GP117 WN15 Sat______9:15-10 a.m.________ GP118 WN15 KINDER 1 M_______2:45-3:45 p.m.______ GY001 WN15 M_______3:45-4:45 p.m.______ GY002 WN15 T________3:45-4:45 p.m.______ GY012 WN15 W_______5-6 p.m.___________ GY023 WN15 Th_______5-6 p.m.___________ GY033 WN15 F________5-6 p.m.___________ GY043 WN15 Sat______12:30-1:30 p.m.______ GY053 WN15 KINDER 2 M_______5-6 p.m.___________ GY057 WN15 W _______3:45-4:45 p.m.______ GY076 WN15 F________3:45-4:45 p.m.______ GY096 WN15 BEGINNING GIRLS M_______3:45-4:45 p.m.______ GY102 WN15 M_______5-6 p.m.___________ GY103 WN15 T________3:45-4:45 p.m.______ GY112 WN15 T________5-6 p.m.___________ GY113 WN15 W_______3:45-4:45 p.m.______ GY122 WN15 W_______5-6 p.m.___________ GY123 WN15 Th_______3:45-4:45 p.m.______ GY132 WN15 Th_______5-6 p.m.___________ GY133 WN15 F________3:45-4:45 p.m.______ GY142 WN15 F________5-6 p.m.___________ GY143 WN15 Sat______9-10 a.m.__________ GY152 WN15

10 | Multnomah Athletic Club WINTER 2015 CLASS GUIDE |

INTERMEDIATE GIRLS M_______3:45-4:45 p.m.______ GY202 WN15 M_______5-6 p.m.___________ GY203 WN15 T________3:45-4:45 p.m.______ GY212 WN15 T________5-6 p.m.___________ GY213 WN15 W_______3:45-4:45 p.m.______ GY222 WN15 W_______5-6 p.m.___________ GY223 WN15 Th_______3:45-4:45 p.m.______ GY232 WN15 Th_______5-6 p.m.___________ GY233 WN15 F________3:45-4:45 p.m.______ GY242 WN15 F________5-6 p.m.___________ GY243 WN15 Sat______10-11 a.m._________ GY151 WN15 ADVANCED GIRLS M/W_____3:45-5 p.m._________ GY302 WN15 M/W_____5-6:15 p.m._________ GY303 WN15 T/Th_____3:45-5 p.m._________ GY312 WN15 T/Th_____5-6:15 p.m._________ GY313 WN15 Sat______12:30-1:45 p.m.______ GY353 WN15 BEGINNING BOYS M_______3:45-4:45 p.m.______ GY502 WN15 T________3:45-4:45 p.m.______ GY512 WN15 W_______3:45-4:45 p.m.______ GY522 WN15 Th_______3:45-4:45 p.m.______ GY532 WN15 F________5-6 p.m.___________ GY543 WN15 INTERMEDIATE BOYS M_______5-6 p.m.___________ GY603 WN15 W_______5-6 p.m.___________ GY623 WN15 F________3:45-4:45 p.m.______ GY642 WN15 ADVANCED BOYS T/Th_____6-7:15 p.m._________ GY704 WN15 KINDER PRE-TEAM (invitation only) Th_______3:45-4:45 p.m.______ GY400 WN15 PRE-TEAM (invitation only) T/Th_____6-8 p.m.___________ GY401 WN15 STRENGTH, CONDITIONING AND FLIPPING FOR BOYS T/Th_____5-6 p.m.___________ GY810 WN15 CHEERLEADING/TUMBLING Sat______10-11 a.m._________ GY805 WN15 PARKOUR 1 Sat______11:15 a.m-12:15 p.m.__ GY806 WN15 PARKOUR 2 Sat______12:30-1:30 p.m.______ GY551 WN15 TEEN RECREATIONAL M/W_____6-7:30 p.m._________ GY804 WN15 XCEL TEAM M/W/F____6-8 p.m.__ call the Gymnastics Office Many gymnastics classes have specific age requirements, class pre-requisites or require instructor approval. These policies are strictly enforced.

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GYMNASTICS WINTER CAMPS Gymnastics winter camps are for children ages 5 to 14. Classes are held in MAC’s Gymnastics Arena. The cost is

$18 per day for members and $22 per day for non-member guests.

WEEK 1____________________ GYH01 WN15 Monday, Dec. 22; Tuesday, Dec. 23 and Friday,

Dec. 26; 2-4 p.m.

WEEK 2____________________ GYH02 WN15 Monday, Dec. 29; Tuesday, Dec. 30 and Friday, Jan. 2; 2-4 p.m.

INTEGRATIVE FITNESS The goal of the Integrative Fitness program is to provide health education, activities and personal training in mind/ body health for members of all ages and fitness levels.

Integrative Fitness also provides classes, activities and personal training for special populations, i.e. physically limited, seniors, post-rehabilitation and chronic disease impaired.

F o r m o re i n f o r m a t i o n , c o n t a c t Keri Donovan at 503-517-7539 or KDonovan@themac.com.

FOOT CLINIC The Foot Clinic provides members with specialized attention and care to promote healthy feet. The services of

Registered Nurse Sara Genta includes a foot evaluation, soaking, cleaning, nail trimming, buffing of corns and calluses, and a massage. The Foot Clinic is great for members who are looking to address existing foot conditions or for those who just want to treat themselves to an enjoyable half hour of foot care. The Foot Clinic is held on the first and third Monday and Tuesday of every month. To make an appointment, contact Keri Donovan at 503-517-7539 or KDonovan@themac. com.

CARDIAC WELLNESS The Cardiac and Pulmonary Wellness Program is a medically supervised con-

ditioning and maintenance program. It offers exercise classes to build strength, endurance and confidence to individuals with documented heart disease, or those at risk for its development. The classes are supervised and monitored by a certified cardiac rehabilitation team consisting of registered nurses, exercise physiologists and other highly qualified, certified trainers.

Cardiac Wellness classes are held Tuesdays and Thursdays from 1-2:30 p.m. The cost is $70 per session and is not covered by insurance.

Members must have a physician referral to participate in the Cardiac and Pulmonary Wellness program.

JUNIOR SPORTS WINTER BREAK CAMP WINTER BREAK CAMP The Junior Sports W inter Break Camp is Monday, Dec. 22 and Tuesday, Dec. 23; and Monday, Dec. 29 and Tuesday, Dec. 30 from 9-4 p.m.

The cost is $75 for members and $90 for guests each day.

Children should be picked up and dropped off in the Main Gym. All campers must be picked up no later than 4 p.m. from the Main Gym. Winter Break Camp includes the following activities: Inflatables: The always-popular inflatables include a variety of children’s favorites, such as Titanic, Roller Coaster, Obstacle Course, and many more.

Campers also enjoy various Wii games.

Swimming: Campers have the opportunity to swim each day. MAC staff is in the water with children younger than age 7 to ensure their safety and fun. Children should remember to pack a swimsuit.

Gym games: MAC staff organizes many different gym sports including soccer, hockey, kickball, volleyball, relay races and various tag games.

Lunches: A noon lunch is provided

each day and is included in the camp cost. Campers are served a main entrée along with fruits, vegetables, cheese and tuna sandwiches. Drinks include juice and milk. If a camper has a food allergy and requires a special menu, MAC staff should be notified in advance in order to accommodate the child.

WINTER BREAK CAMPS 9 a.m.-4 p.m. in the Main Gym/West Pool Monday, Dec. 22______________ JS260 WN15 Tuesday, Dec. 23_____________ JS261 WN15 Monday, Dec. 29______________ JS262 WN15 Tuesday, Dec. 30_____________ JS263 WN15

ONE-DAY HOLIDAY CAMPS During the Martin Luther King Jr. and Presidents Day holidays, MAC junior sports offers one-day camps for children ages 5 to 13. Children participate in activities such as inflatables, soccer, dodgeball, Wii and other fun, organized games.

Lunch is provided and is included in the camp fee. Campers also have the opportunity to swim. Children younger than age 7 may go swimming if parents/ guardians notify MAC staff in advance.

DECEMBER 2015

MAC staff is in the water with them to ensure their safety and fun.

The cost is $75 per day for members and $90 for guests. The last day to cancel registration without being charged is seven days prior to the date of the camp.

MARTIN LUTHER KING JR. DAY CAMP Monday, Jan. 19______________ JS880 WN15 9 a.m.-4 p.m. in the Main Gym/West Pool PRESIDENTS DAY CAMP Monday, Feb. 16______________ JS881 WN15 9 a.m.-4 p.m. in the Main Gym/West Pool

JUNIOR SPORTS PERSONAL TRAINING MAC junior sports offers group and personal training for children ages 7 to 13 who want to gain a competitive edge.

Training is tailored to fit the individual needs of the athlete. MAC trainers are experienced in basic fitness and/or sport-specific training.

F o r m o re i n f o r m a t i o n , c o n t a c t Matt Caputo at 503-517-7577 or MCaputo@themac.com.

| Multnomah Athletic Club WINTER 2015 CLASS GUIDE | 11

KARATE Members gain a new sense of confidence with MAC karate. Karate classes offer something for everyone, including the person who wants to generate a good sweat, or those who want to test for belt promotions and/or compete at tournaments.

Students are expected to be in class on a regular basis and practice at home.

A new beginner session begins with the first Tuesday of every odd month.

Members may visit and watch any of the classes.

There is no class Tuesday, Feb. 3 due to the Annual Meeting.

For more information, contact Integrative Fitness Coordinator Keri Donovan at 503-517-7539 or email KDonovan@themac.com.

BEGINNER This class covers the basic stances, blocks, punches and kata (forms), including the front punch, front kick, roundhouse kick and side kick. Students also learn the first four katas, which are required for promotion tests. In addition, they receive a DVD containing all of the above-mentioned techniques.

To be eligible for this class, students must be at least age 7.

The cost is $39.17 per session. The cost includes a karate gi (uniform) and white belt. For students who repeat the beginner’s class, the cost is adjusted to $19.17.

BEGINNER/INTERMEDIATE Classes expand on the basic movements of punching, kicking, blocking and kata (forms). Kumite (sparring) is also introduced. Class duration is increased to one hour.

Students must have completed the beginner’s class, have a basic understanding of the first four kihon (basic) kata, and must be at least age 7.

Students are expected to be in class on a regular basis and practice at home (five minutes per night is usually sufficient).

Students are charged $30 per month on an opt-out billing list.

INTERMEDIATE/ADVANCED This class builds on what is learned in the beginning/intermediate class but the class is more physically demanding.

Students are expected to attend class on a regular basis as well as practice at home.

Students must be at least age 12 or have achieved the rank of high blue belt.

Students should attend the Friday kata/ kumite drop-in class as well.

Students are charged $30 per month on an opt-out billing list.

FRIDAY CLASS The Friday class is dedicated to the study of kata. This is the only class in which all students from the 4:45 p.m. and 6:15 p.m. classes train together. To participate, the student must have completed the beginner’s class.

This class is included in the beginner/ intermediate and intermediate/advanced class registration.

KARATE CLASSES BEGINNER SESSION 1__________________ KA020 WN15 Tuesday, Jan. 6 through Thursday, Feb. 19 T/Th_____4:45-5:15 p.m.__________Studio III There is no class Tuesday, Feb. 3 due to the Annual Meeting.

SESSION 2__________________ KA021 WN15 Tuesday, March 3 through Thursday, April 16 T/Th_____4:45-5:15 p.m.__________Studio III To sign up for the Beginner/Intermediate or Intermediate/Advanced class, contact Integrative Fitness Coordinator Keri Donovan to be added to the class and put on the opt-out monthly billing list.

KAYAKING MAC’s Outdoor Department presents kayaking classes for children and adults instructed by world renowned kayaker and MAC member coach Sam Drevo.

Classes are held at the 50-meter Pool.

For more information, contact Outdoor Department Manager Chad Failla at 503-517-7574 or CFailla@themac. com.

KIDZ KAYAK Children who enjoy swimming and

weigh 55 lbs. or more are encouraged to check out this new program. Sam Drevo puts the fun in kayaking classes for children. No experience is necessary. The cost is $40 per class.

Sundays, 1-3 p.m.

Feb. 8_____________________ OA601 WN15 March 8____________________ OA602 WN15 WEDNESDAY KAYAKING Members new to the sport or those looking to improve their paddle skills and

roll are invited to receive small group lessons from Sam Drevo. Participants improve their skills in the off-season and are ready for action when the weather changes. The cost is $30 per class with equipment provided or $20 per class without.

Wednesdays, 8-9:30 p.m.

Feb. 25____________________ OA611 WN15 March 4____________________ OA612 WN15 March 11___________________ OA613 WN15

during their first session in order to tailor workouts to their individual needs. The MAC Pilates program provides members with the innovative system of mindbody exercises that trains the body as an integrative whole while focusing on core strength. Pilates exercises are gentle yet provide a challenging workout.

Pilates teaches whole-body awareness, graceful movement and good posture. It enhances coordination and flexibility and maximizes the effectiveness of weight training. It is adaptable to all fitness levels. Teens, expectant mothers, athletes, seniors and rehabilitative members can all benefit.

PILATES MAC’s state of the art Pilates studio is fully equipped with the latest Pilates exercise equipment. The best way to begin a fee-based private or group session is to call Pilates Coordinator Cristi Dillon at 503-517-7550 for more information.

Participants are given an assessment

12 | Multnomah Athletic Club WINTER 2015 CLASS GUIDE |

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continued

The program offers 17 Pilates mat classes that are complimentary with MAC membership. Members are welcome to drop in at any time without calling ahead. In order to best prepare for core body work, participants are recommended to begin with the fundamentals class before entering the higher level classes.

GROUP EQUIPMENT SESSIONS Members may participate in any of the 27 ongoing, regularly scheduled group equipment sessions by calling the Pilates department. A schedule is available outside the Pilates Studio. Members must have five private sessions before entering a group equipment session, except for introductory workshops.

Group equipment sessions can accommodate a maximum of six persons per session. There is a 24-hour cancellation policy on all group equipment sessions.

For more information on the group equipment and mat session dates and times, go to www.theMAC.com.

GROUP EQUIPMENT CLASSES These classes are conducted with three to six participants on the Pilates Reformers or Wanda Chairs. Members must have five private sessions prior to entering a group. The workout deepens the mat work learned in the complimentary MAC Pilates and yoga classes by using spring-loaded resistance through full-range movement, which builds core strength and flexibility. Members can join a group at any time on a space available basis and upon the approval of their trainer.

BEGINNING REFORMER M*______11 a.m.-noon________ Gina Frabotta M_______noon-1 p.m._________ Jenna Martin T________9-10 a.m.__________ Jenna Martin T*_______noon-1 p.m.____________Talia Laird T________5-6 p.m.______ Rebecca Schefstrom T*_______6-7 p.m.______ Rebecca Schefstrom W_______10-11 a.m.____________Talia Laird W*______7-8 p.m._________ Mandee Pearson Th*______noon-1 p.m.____________Talia Laird INTERMEDIATE REFORMER M_______9-10 a.m.__________ Gina Frabotta T________9-10 a.m.__________ Gina Frabotta T________10-11 a.m._________ Jenna Martin

T________4-5 p.m.______ Rebecca Schefstrom Th_______8-9 a.m.___________ Gina Frabotta Th_______9-10 a.m._____ Rebecca Schefstrom Th_______10-11 a.m.____________Talia Laird Th_______4-5 p.m.______ Rebecca Schefstrom F________9:30-10:30 a.m.______ Jenna Martin F________11 a.m.-noon___ Rebecca Schefstrom Sun______11 a.m.-noon______ Mandee Pearson ADVANCED REFORMER M_______10-11 a.m._________ Gina Frabotta W_______7-8 a.m._________ Sandy McQueen Th_______7-8 a.m.___________ Gina Frabotta Th_______11 a.m.-noon________ Gina Frabotta F________7-8 a.m. ____________ Babs Dalbey F________8:30-9:30 a.m. ______ Jenna Martin POST PT REHAB PILATES (all levels) T________3-4 p.m.______ Rebecca Schefstrom Th_______3-4 p.m.______ Rebecca Schefstrom TEEN REFORMER M*______3:30-4:30 p.m._________Talia Laird W*______3:30-4:30 p.m._________Talia Laird JUMBOARD EXPRESS CORE BLAST (all levels) W*______9:30-10 a.m.________ Jenna Martin W*______12:30-1 p.m.________ Jenna Martin F*_______12:30-1 p.m.________ Jenna Martin ALL LEVELS REFORMER M_______6:30-7:30 p.m.________Tami Sousa MASTERS REFORMER (beginning/ intermediate level) W_______noon-1 p.m._______ Sandy McQueen F________noon-1 p.m._______ Sandy McQueen * These are new classes for the winter season.

GROUP MAT CLASSES Class descriptions for Pilates group mat classes are provided below. See the Group Exercise section on pages 27-31 for schedules of the group mat classes.

There is no cost for these classes.

ESSENTIAL PILATES MAT WORK This class is the classic sequence of Pilates mat exercises, with modifications for beginners and more advanced variations for skilled participants. Small balls, Magic Circles and bands are used. Flow, breath work and proper progression make this the signature Pilates class.

ESSENTIAL PILATES MAT WORK WITH PROPS This class follows the essential classic order, with the breakdown of fundamentals that lead into the more advanced series. A variety of props are used,

DECEMBER 2015

which may include Pilates sticks, physio balls, bands and Magic Circles. The class finishes with stretching the back, hips and hamstrings.

PILATES CORE CHALLENGE This intermediate/advanced-level class integrates the series of mat exercises in a sequence and flow. For example, the long stretch, up stretch, and plank to arabesque combine to keep the exercise moving. This class also integrates MAC Pilates Studio reformer exercises into the workout. Props are used for intensity variation.

MELT This class uses both the MELT soft foam roller and a one-half firm foam roller to allow the body to execute Pilates moves more accurately and to prepare for the precision of Pilates apparatus work.

BOOTY BARRE This class combines yoga, Pilates and toning exercises using the ballet barre and light weights. Focus is on the legs and core.

SPECIALTY WORKSHOPS Below is a list of Pilates workshops available to members this winter. Workshops are offered seasonally in threeweek or four-week sessions and meet one or two times per week. Contact Pilates staff to register for a spot in the workshop. These sessions are new formats or new times not currently offered on the regular group equipment schedule found online or outside the Pilates Studio.

The cost is $34 per session (i.e., a 55-minute session in the Pilates Studio) for four participants, $31 per session for five participants and $29 per session for six participants, except for MELT, which is priced differently. The full amount is due prior to starting the workshops.

Workshops require a minimum of four registrants in order to run. Cancellation of registration must be made at least one week before the first day of class or members are billed for the class.

For more information, contact Pilates Coordinator Cristi Dillon at 503-5177550 or CDillon@themac.com.

MELT HAND AND FOOT TREATMENT SERIES MELT alleviates stiffness and chronic

| Multnomah Athletic Club WINTER 2015 CLASS GUIDE | 13

PILATES

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aches and pains in the hands and feet and restores the body’s natural state of balance. Find instant and lasting results through whole-body rejuvenation techniques.

Class is limited to 10 participants.

Class is first come, first served and phone registration is required. Register for a series of four at $60 total. WalkIns are not allowed as each class builds on the previous one. Contact Sandy McQueen at 503-223-6251 ext. 852 to register.

Tuesdays, Jan. 20 and 27; Feb. 3 and 10 1-2 p.m.

Activities Classroom MELT BY THE BOOK SERIES This series is based on the MELT sequences from Sue Hitzmann’s New York Times bestselling book, The MELT Method. Participants learn to empower themselves to assess and treat their own body for imbalances and pain so they can live a longer, more active, pain-free life. They use small balls and a MELT soft foam roller while referencing the book.

Class is limited to eight participants.

Class is located in the Activities Classroom on the third floor. The cost is $140 for four sessions.

Tuesdays, Feb. 24; March 3, 10 and 17 1-2:15 p.m.

Activities Classroom MELT ANTI-AGING SERIES This series featuring the 50 Second Facelift teaches participants how to reduce the sagging in the skin of the face and neckline. Learn how to stimulate the cells that produce collagen in the

skin and restore the skin’s natural hydration. Take home seven tips for greatlooking skin. Participants also learn easy self-treatment techniques that use MELT Soft Body Roller and Treatment Balls to reduce common aging issues, including aches and pains, cellulite, stiffness and difficulty sleeping. The cost is $100.

Tuesdays, April 21 and 28; May 5 and 12 1-2:15 p.m.

Activities Classroom

NEW WINTER OFFERINGS COREALIGN STANDING CORE, BALANCE AND STRENGTH SYSTEM CoreAlign is a platform with two independent movable carts. These carts challenge body alignment, improve posture, and increase balance and functional movement while in an upright (and unstable) body position. A “cousin” of traditional Pilates Reformer equipment, CoreAlign is part mind-body, part strength, part cardio and totally unique.

The CoreAlign method stimulates the core stability muscles to fire in perfect timing while performing challenging exercises, deep stretches and core-controlled aerobic training. This method is used for musculoskeletal rehabilitation, performance enhancement, and as a regular sport for a healthy lifestyle.

Private and semi-private sessions are available. To sign up, contact Pilates Coordinator Cristi Dillon at 503-5177550 or CDillon@themac.com.

ters on the mountain.

Prepare for this season by strengthening core and key muscle groups for these sports on the new CoreAlign equipment. This small group also usesthe Pilates reformer and jump-boards to gain endurance, flexibility and stability.

The workshop is held Sundays, Dec. 7, 14, 21 and 28, at 1 p.m. in the Pilates Studio. Class is limited to four participants and phone registration is required.

The instructor is Mandee Pearson.

To s i g n u p , c o n t a c t P i l a t e s Coordinator Cristi Dillon at 503-5177550 or CDillon@themac.com.

PILATES SPORTS CONDITIONING WORKSHOP This eight-week workshop offers an effective method of cross-training that enhances sports performance. Participants benefit from improved flexibility and increased power. They correct muscle imbalances, gain body awareness and minimize risk of injury, while also improving the strength and stability of powerhouse muscles. Workouts are tailored to a variety of sports/functional movement.

The workshop is held Thursdays, Dec. 4, 11 and 18 (break on Dec. 25); Jan 1, 8, 15, 22 and 29 at 6:30 p.m.

The instructor is Tami Sousa.

To sign up, contact Pilates Coordinator Cristi Dillon at 503-517-7550 or CDillon@themac.com.

SKIERS AND SNOWBOARDERS COREALIGN CIRCUIT WORKSHOP A strong core and balance helps to counteract the stress the body encoun-

RACQUETBALL MAC has a long tradition of racquetball play at all levels, from beginner to world champions. Junior members ages 6 to 18 are invited to attend racquetball clinics Wednesdays beginning Jan. 7 and running through April 2015, unless otherwise announced. Players should

meet in the Racquetball Lounge in the subbasement. There is no cost. Equipment is provided.

Private racquetball lessons instructed

by Head Professional Hank Marcus are also available.

For more information, contact Head

14 | Multnomah Athletic Club WINTER 2015 CLASS GUIDE |

Pro Hank Marcus at 503-320-4443 or WORoutdoorRBall@aol.com.

JUNIOR RACQUETBALL CLINICS (ages 6 to 18) These are drop-in clinics. No registration is necessary. There is no cost.

W_______4-5:30 p.m._____________ Drop-in

DECEMBER 2015

ROCK CLIMBING MAC’s outdoor department offers classes and camps geared toward a variety of ages and climbing skill levels.

Children and adults are encouraged to take advantage of MAC’s recently expanded Climbing Gym. All classes and camps are held in the Climbing Gym. Members are asked to help MAC staff maintain a safe, structured environment for young climbers. Spectators should stay in the spectator area.

Members may climb during open climbing hours if they hold a current gym membership.

For more information, contact Outdoor Department Manager Chad Failla at 503-517-7574 or CFailla@themac.

com; or Head Climbing Coach and OAP Supervisor Drew White at 503-517-7576 or DWhite@themac.com.

JUNIOR CLASSES TINY TOTS ROCK CLIMBING (ages 4 and 5) This fun five-week class is designed to expose MAC children to a new sport, build motor skills and instill self-confidence. Children are introduced to the basics of climbing and bouldering in a safe, structured atmosphere with qualified rock climbing instructors. To ensure safety and quality instruction, class size is limited to no more than six participants for a lower instructor-to-student ratio.

The class is restricted to children ages

4 and 5. No exceptions are made. The cost is $59.

AFTER-SCHOOL CLIMBING (ages 6 to 13) This class is designed to introduce rock climbing to juniors who are not old enough to belay. Ages 6 through 8 and 9 through 13 are grouped separately.

Students receive one-on-one instruction and are encouraged to take the class multiple times. This after-school activity gives children a great workout, instills self-confidence and creates team building in a safe and fun environment. To ensure safety and quality instruction, this class is limited to no more than eight participants for a lower instructor-to-stuRock Climbing continued on page 16

JUNIOR CLASSES

TEEN ROCK CLIMBING (ages 14 to 17)

TINY TOTS ROCK CLIMBING (ages 4 and 5)

W___ 5-6:30 p.m.__________ Jan. 7, 14, 21, 28; Feb. 4____ OA140 WN15

T____ 11:45 a.m.-12:30 p.m.__ Jan. 6, 13,20, 27; Feb. 10___ OA101 WN15

W___ 5-6:30 p.m.__________ Feb. 18, 25; March 4, 11, 18_ OA141 WN15

T____ 3:30-4:15 p.m._______ Jan. 6, 13,20, 27; Feb. 10___ OA102 WN15

TEAM DEVELOPMENT (ages vary)

W___ 11:45 a.m.-12:30 p.m.__ Jan. 7, 14, 21, 28; Feb. 4____ OA103 WN15

T/F__ 4:30-6 p.m.__________ Jan. 6 through March 20____ OA150 WN15

W___ 3:30-4:15 p.m._______ Jan. 7, 14, 21, 28; Feb. 4____ OA104 WN15

WINTER BREAK CAMP

Th___ 11:45 a.m.-12:30 p.m.__ Jan. 8, 15, 22, 29; Feb. 5____ OA105 WN15 Th___ 3:30-4:15 p.m._______ Jan. 8, 15, 22, 29; Feb. 5____ OA106 WN15 Sat__ 9-9:45 p.m.__________ Jan. 10, 17, 24, 31; Feb. 7___ OA107 WN15 T____ 11:45 a.m.-12:30 p.m.__ Feb. 17, 24; March 3, 10, 17_ OA108 WN15 T____ 3:30-4:15 p.m._______ Feb. 17, 24; March 3, 10, 17_ OA109 WN15 W___ 11:45 a.m.-12:30 p.m.__ Feb. 18, 25; March 4, 11, 18_ OA110 WN15 W___ 3:30-4:15 p.m._______ Feb. 18, 25; March 4, 11, 18_ OA111 WN15

WINTER BREAK CAMP (ages 6 to 13) M___ 9 a.m.-4 p.m.________ Dec. 22________________ OA060 WN15 T____ 9 a.m.-4 p.m.________ Dec. 23________________ OA061 WN15 W___ 9 a.m.-4 p.m.________ Dec. 24________________ OA062 WN15 M___ 9 a.m.-4 p.m.________ Dec. 29________________ OA063 WN15 T____ 9 a.m.-4 p.m.________ Dec. 30________________ OA064 WN15

Th___ 11:45 a.m.-12:30 p.m.__ Feb. 19, 26; March 5, 12, 19_ OA112 WN15

ADULT CLASSES

Th___ 3:30-4:15 p.m._______ Feb. 19, 26, March 5, 12, 19_ OA113 WN15

INTRODUCTION TO SPORT CLIMBING – ROPES (ages 18 and older)

Sat__ 9-9:45 p.m.__________ Feb. 21, 28; March 7, 14, 21_ OA114 WN15

Sun__ 4-5 p.m.____________ Jan. 11, 18, 25; Feb. 1, 8____ OA057 WN15

AFTER-SCHOOL CLIMBING (ages 6 to 8)

WOMEN ONLY ROCK CLIMBING (ages 18 and older)

T____ 3:30-4:45 p.m._______ Jan. 6, 13,20, 27; Feb. 10___ OA120 WN15

T____ 9:30-11:30 a.m.______ Jan. 6 through March 17____ OA170 WN15

W___ 3:30-4:45 p.m._______ Jan. 7, 14, 21, 28; Feb. 4____ OA121 WN15

W___ 9:30-11:30 a.m.______ Jan. 7 through March 18____ OA171 WN15

Th___ 3:30-4:45 p.m._______ Jan. 8, 15, 22, 29; Feb. 5____ OA122 WN15

F____ 9:30-11:30 a.m.______ Jan. 9 through March 20____ OA172 WN15

Sat__ 9-10:15 p.m._________ Jan. 10, 17, 24, 31; Feb. 7___ OA115 WN15

T/W/F_ 9:30-11:30 a.m.______ Jan. 6 through March 20____ OA173 WN15

T____ 3:30-4:45 p.m._______ Feb. 17, 24; March 3, 10, 17_ OA123 WN15

FAMILY ROCK CLIMBING (adults and children)

W___ 3:30-4:45 p.m._______ Feb. 18, 25; March 4, 11, 18_ OA124 WN15

Sat__ 10-11:30 a.m.________ Jan. 10, 17, 24, 31; Feb. 7___ OA192 WN15

Th___ 3:30-4:45 p.m._______ Feb. 19, 26; March 5, 12, 19_ OA125 WN15

Sat__ 1:30-3 p.m.__________ Feb. 21, 28; March 7, 14, 21_ OA194 WN15

Sat__ 9-10:15 p.m._________ Feb. 21, 28; March 7, 14, 21_ OA116 WN15

Sun__ 11:30 a.m.-1 p.m._____ Jan. 11, 18, 25; Feb. 1, 8____ OA195 WN15

AFTER-SCHOOL CLIMBING (ages 9 to 13)

Sun__ 11:30 a.m.-1 p.m._____ Feb. 22; March 1, 8, 15, 22__ OA197 WN15

T____ 5-6:15 p.m.__________ Jan. 6, 13,20, 27; Feb. 10___ OA130 WN15

ADVANCED TECHNIQUE CLASS (ages 18 and older)

Th___ 5-6:15 p.m.__________ Jan. 8, 15, 22, 29; Feb. 5____ OA131 WN15

Sun__ 4-5 p.m.____________ Feb. 22; March 1, 8, 15, 22__ OA198 WN15

F____ 4:45-6 p.m.__________ Jan. 9, 16, 23, 30; Feb. 6____ OA132 WN15 T____ 5-6:15 p.m.__________ Feb. 17, 24; March 3, 10, 17_ OA133 WN15 Th___ 5-6:15 p.m.__________ Feb. 19, 26; March 5, 12, 19_ OA134 WN15 F____ 4:45-6 p.m.__________ Feb. 20, 27; March 6, 13, 20_ OA135 WN15 DECEMBER 2015

| Multnomah Athletic Club WINTER 2015 CLASS GUIDE | 15

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dent ratio. The cost is $89.

TEEN ROCK CLIMBING (ages 14 to 17) This fun, social class is designed for teens who want to try something new or take their climbing to new heights.

This class combines basic and intermediate climbing techniques. It develops trust and interpersonal communication skills in a safe and exciting environment.

Members ages 14 and older are eligible to become belay approved. The cost is $89.

TEAM DEVELOPMENT (ages vary) This class echoes the training that youth experience on MAC’s climbing team. Participants learn the skills necessary to be a part of the climbing team and prepare for competition. This class can be used as a springboard to join MAC’s climbing team. Official tryouts for the climbing team are held at the beginning of the school year. For more information, contact Head Climbing Coach Drew White.

Prerequisite: Participants must have completed a climbing class and be willing to follow a structured training program.

The cost is $110 for the 10-week term. Students must receive approval from MAC’s head rock climbing coach before participating in this class.

WINTER BREAK CAMPS WINTER BREAK CAMPS (ages 6 to 8 and 9 to 13) These camps offer a great opportunity for children of all skill levels who

love adventure sports to stay active during the holiday break. Participants rotate through a variety of activities, including climbing, knot tying, team building games and a scavenger hunt. The cost is $50 for members and $62.50 for guests.

ADULT CLASSES LEVEL 1 – LEARN TO BELAY Members learn to belay in one session to become belay approved to use MAC’s Climbing Gym. This class teaches members about equipment, safety rules and wall orientation while also preparing them to belay a climber on top-rope and pass their belay test.

The belay class is offered as a drop-in class rather than a scheduled class; four students maximum. The cost is $15.

Class is held Tuesdays and Thursdays from 6:30-8 p.m. and Saturdays from 3:30-5 p.m.

LEVEL 2 – INTRODUCTION TO SPORT CLIMBING This class incorporates beginning and intermediate rock climbing into one five-week session. Members learn rockclimbing basics, including rope handling, climbing commands and belaying while improving technique. Students also increase endurance and efficiency and overcome climbing fears. The cost is $59.

Prerequisite: Level 1 – Learn to Belay.

LEVEL 3 – ADVANCED TECHNIQUE CLASS Every climber has achieved a certain level of technique depending on individual climbing experience. This class is custom designed to each participant,

allowing an instructor to build on climbers’ previous experience and focus on their individual goals. Whether climbing at a beginner, intermediate or advanced ability, this class is sure to take climbers to the next level. The cost is $59. Prerequisite: Level 2 – Introduction to Rock Climbing.

WOMEN ONLY ROCK CLIMBING This class, specifically designed for women, brings members together to meet new friends and climbing partners, and can be incorporated into a morning workout. Women of all skill levels, from novice to expert, are welcome. There is no prerequisite. The cost is $105 for one class per week; $230 if registered for all three days per week (OA173 WN15).

FAMILY ROCK CLIMBING This beginner class is tailored for parents and children to climb together.

Participants learn basic rock climbing skills, such as belaying, basic knot tying, rope handling and fundamental climbing movement. Throughout the class instructors focus on climbing lingo, safety, equipment and the necessary skills to navigate an indoor rock climbing facility. This class provides an excellent opportunity to exercise while spending time with family. Get out of the rain and enjoy MAC’s indoor climbing facility. There is a maximum of eight participants. The cost is $59.

SAQ / WEIGHT TRAINING YOUTH SPEED, AGILITY AND QUICKNESS CLASSES AND BASICS OF WEIGHT TRAINING This class combines speed, agility and quickness (SAQ) training with basic weight training.

Sports are generally played in short bursts of 30 feet or less before a change of direction is required. Athletes need to be able to react with strength, explosiveness and quickness from different body positions. SAQ training teaches

proper technique, stride length, stride frequency, power, functional flexibility and acceleration.

Participants are required to wear athletic attire. Class meets in the Main Gym. The cost is $74 per session.

For more information, contact Junior Sports Supervisor Mike Donovan at 503-517-7578 or MDonovan@themac.com.

16 | Multnomah Athletic Club WINTER 2015 CLASS GUIDE |

SAQ / WEIGHT TRAINING (ages 7 to 13) SESSION 1__________________ JS231 WN15 Tuesday, Jan. 6 through Thursday, Jan. 29 T/Th_____4:30-5:30 p.m.

SESSION 2__________________ JS233 WN15 Thursday, Feb. 5 through Thursday, March 5* T/Th_____4:30-5:30 p.m. * There is no class Thursday, Feb. 12 due to the MAC Open gymnastics meet.

DECEMBER 2015

SCUBA MAC’s Outdoor department, in conjunction with PADI (Professional Association of Diving Instructors), presents scuba diving classes for MAC children and adults. Classes are held at the West Pool.

Participants in MAC’s scuba diving classes experience a sporting experience unlike any other. With the opportunity of scuba certification, they can become underwater adventurers.

PADI is the world’s leading scuba

diving training organization, offering a full range of dive courses from beginning to professional levels. PADI divers carry the most respected and sought-after scuba credentials in the world. The PADI scuba certification card is recognized and accepted worldwide.

The format of the beginning certification course, PADI Open Water, provides members with independent study via PADI’s online eLearning program, classroom interaction and pool practice, fol-

lowed by certification dives in the Pacific Northwest, a region where underwater beauty abounds.

For those interested in dive travel, the PADI Open Water referral program allows members to begin their education at the club and finish their open water dives anywhere in the world.

Winter class schedules are TBD. For more information, contact Outdoor Department Manager Chad Failla at 503517-7574 or CFailla@themac.com.

should be able to ski groomed, easy to intermediate terrain, and get on and off the chair lift without assistance.

program begins with the four-day Holiday Camp (Dec. 26-29) and continues with Saturday-only training from January to March. Race days are on some Saturdays and Sundays. Skiers should be able to ski groomed, intermediate terrain and get on and off the chair lift without assistance.

SKI RACING The MAC Ski Team offers a wide variety of programs specifically designed to meet each skier’s needs, from early development to advanced technical training. MAC believes skiing should be enjoyable for athletes of all levels.

For more information, contact Outdoor Department Manager Chad Failla at 503-517-7574 or CFailla@themac.com.

CAMPS HOLIDAY CAMP (ages 6 and older) Friday, Dec. 26 through Monday, Dec. 29 The Holiday Camp is ideal for skiers of all ability levels looking to improve their skills and get a taste of ski racing.

Skiers new to ski racing are divided into groups based on ability level and develop broad-based skills through directed free skiing and drill progressions. Skiers must be able to stand up and ski on their own, make parallel turns, ski groomed, easy-to-intermediate terrain and get on and off the chair lift without assistance. Camp cost does not include lift ticket or pass.

YOUTH PROGRAMS NOTE: Participation in Holiday Camp is included in each of the following youth programs, so please do not additionally register for Holiday Camp.

U8 PREP (ages 6 and 7) Friday, Dec. 26 through March This program introduces young athletes to ski fundamentals, including gate training. The program begins with the four-day Holiday Camp (Dec. 26-29) and continues with Saturday-only training from January to March. Race days occur on some Saturdays and Sundays. Skiers

U10 PREP (ages 8 and 9) Friday, Dec. 26 through March This program introduces athletes to ski racing. Coaches use directed free skiing, drills, and some gate training to develop fundamental racing skills. The program begins with the four-day Holiday Camp (Dec. 26-29) and continues with Saturday-only training from January to March. Race days are on some Saturdays and Sundays. Skiers should be able to ski groomed, easy to intermediate terrain and get on and off the chair lift without assistance.

U10 RACE (ages 8 and 9) Oct. through April This program is for athletes familiar with ski racing. Coaches use directed free skiing, drills and regular gate training to develop skills, technical knowledge, and racing tactics. The program begins with dry-land training in October. Beginning in December, athletes train on Saturdays and Sundays, with an optional training session on Friday nights. Race days are on some Saturdays and Sundays. Weekend training and racing continues into April. Participants must be able to ski intermediate to advanced terrain and take unaccompanied free runs.

U12 PREP (ages 10 and 11) Friday, Dec. 26 through March This program introduces athletes to ski racing. Coaches use directed free skiing, drills, and some gate training to develop fundamental racing skills. The

DECEMBER 2015

U12 RACE (ages 10 and 11) Oct. through April This program is designed for experienced ski racers interested in developing racing and all-mountain skiing skills.

Coaches use directed free skiing, drills and regular gate training to develop skills, technical knowledge and racing tactics. The program begins with dryland training in October. Beginning in December, athletes train on Saturdays and Sundays, with an optional training session on Friday nights. Race days are on some Fridays, Saturdays and Sundays. Weekend training and racing continues into April. Participants must be able to ski intermediate to advanced terrain and take unaccompanied free runs.

U14 YSL (ages 12 and 13) Oct. through March This program is designed for athletes interested in competing in the Mt. Hood Mitey-Mite Council Series and other Youth Ski League races, which allows them to train and compete here at home on Mt. Hood. This program begins with dry-land training in October, and continues with on-snow preseason training in November. Beginning in December, U14 YSL athletes train on Saturdays and Sundays, with an optional training session on Friday nights. Athletes

| Multnomah Athletic Club WINTER 2015 CLASS GUIDE | 17

SKI RACING

continued

in this program can attend Buddy Werner Championships along with all U14s.

Race days are on some Fridays, Saturdays and Sundays.

U14 USSA (ages 12 and 13) Oct. through April This program is designed for experienced ski racers interested in a higher level of commitment and competition in a mixture of YSL races and some USSA (U.S. Ski Association)-sanctioned races.

The program begins with dry-land training in October, and continues with onsnow preseason training opportunities in November. Beginning in December, U14 USSA athletes train on Friday nights, Saturdays and Sundays, with an optional training session on Thursday nights. Athletes in this program can attend Buddy Werner Championships, as well as select USSA-sanctioned events. Weekend training and racing continues into April. The MAC Ski Team coaching staff work with individual athletes to determine their schedule.

JUNIOR PROGRAMS The MAC Ski Team offers two distinct pathways for junior-age athletes coming out of their respective U14 programs to have success in ski racing.

NOTE: Participation in Holiday Camp is included in each of the following junior programs, so please do not additionally register for Holiday Camp.

DEVELOPMENT TEAM (ages 14 to 20) Sept. through April The Devo Team program is designed for athletes looking to continue their growth in the sport of skiing, without the stress of a rigorous USSA and FIS (International Ski Federation) competition schedule. The focus is on continued learning and fun. This program begins with dry-land training in September

and continues with on-snow pre-season training in November. Athletes are able to race in as many as five USSA events hosted at Mt. Hood throughout the season. Coaching support is provided. Training consists of some Friday nights, Saturdays and Sundays from mid-December (weather and snow levels permitting) through the end of April. Athletes have the opportunity to train with the Elite Team as well as the FreeRide Team, giving them the ability to continue skiing with their friends while improving their skiing skills both on the race course and on the mountain.

ELITE TEAM (ages 14 to 25) Sept. through May The Elite Team program is for U16 to post-graduate athletes wishing to pursue USSA and FIS racing throughout high school and beyond. This program begins with dry-land training in September and continues with on-snow preseason training in November. Beginning in December, athletes train on Wednesday, Thursday and Friday nights, Saturdays and Sundays at Mt. Hood Meadows and Mt. Hood Ski Bowl. During the season, athletes may attend as many days as their schedule allows. High school athletes may choose to pursue racing for a collegiate ski team or the U.S. Ski Team.

competitions increases. Athletes must be able to ski intermediate, un-groomed terrain proficiently. This is a one-day per-week program. The day is to be determined.

Adult Programs NOTE: Participation in Holiday Camp is included in the MAC Masters program, so please do not additionally register for Holiday Camp.

MAC MASTERS (ages 18 and older) Friday, Dec. 26 through April The MAC Masters program is for lifelong ski racers looking to continue the fun, camaraderie and competition of ski racing at the masters level. Training consists of some Friday nights, Saturdays and Sundays. Athletes train some of the time as a team with a dedicated coach, and at other times integrate with the Elite Team. Athletes can travel to USSA competitions throughout the Pacific Northwest division with coaching support and qualify for regional and national level competitions. The MAC Masters program is an integral part of the MAC Ski Team, and features one of the strongest training groups in the Pacific Northwest.

This includes many top athletes in their age class, such as 2011 National Champion Willy Scroggins.

EXTRA TRAINING OPPORTUNITIES

FREERIDE TEAM (ages 9 to 18) Friday, Dec. 26 through March The FreeRide Team program is based on the philosophy that mastering fundamental skills is the first step to becoming an elite skier. Athletes learn freestyle bump skiing, proper technique for various snow conditions, and safe terrain management for the park, pipe and mountain. As the FreeRide Team continues to gain traction, the opportunity to compete in regional and national level

NIGHT TRAINING ADD-ON (U10-U14 Ski Team members only) Athletes may choose to add additional training sessions to any U10, U12, or U14 program. Development Team athletes may also add an additional training session. Gate training sessions are on Wednesday and Thursday nights at Ski Bowl beginning in January and continuing through March (weather and snow-level permitting). Meeting time is at 4:30 p.m. Training venues vary.

For more information, contact Pete Greer in Athletic Services at 503-5177528 or email PGreer@themac.com.

round in the Portland metro area and are hosted by either an indoor soccer facility (Soccerplex, MJCC, etc.) or are run by a regional or local soccer association (OASA or PYSA). MAC teams have participated in women’s, men’s, and coed indoor soccer leagues dur-

SOCCER MAC’s soccer program focuses on providing playing opportunities for both adult and junior members of all skill levels.

Winter Session I: November-January Winter Session II: January-March Spring Session I: March-April

TEAM PLAY Members participate on MAC teams that compete in leagues outside of MAC. These “off-site” soccer leagues run year

18 | Multnomah Athletic Club WINTER 2015 CLASS GUIDE |

DECEMBER 2015

SOCCER

continued

ing the fall, winter, and spring, and coed outdoor soccer leagues in the summer.

Participation on adult teams is open to members of all ages (16 and older for indoor; 25 and older for outdoor) and skill levels. Junior teams are open to high school-age juniors of all skill levels. Adult teams are formed broadly on a more competitive versus recreational basis.

Competitive teams consist of players with collegiate or high school experience who enjoy the efforts and commitment of competitive play. Recreational teams consist of players of all experience levels who just enjoy getting out and playing.

ADULT MEN’S INDOOR TEAM This is a more competitive team playing in a 5v5 Men’s League at Soccerplex on Thursday nights. There is one 45-minute game per week. The cost of play is $30 for an eight-week session.

SO217 WN15

ADULT COED INDOOR TEAMS These teams compete in either weekend or weeknight (Monday or Tuesday) leagues at Soccerplex (6v6) or the MJCC (5v5). There is one 45-minute game per week. The cost of play is $30 for an eight-week session. Members choose between more competitive or recreational play. SO218 WN15 ADULT COED OUTDOOR TEAMS These teams compete in OASA summer coed leagues that play on fields around the Portland metro area on Mondays at 7 p.m. There is one full field (11v11), 90-minute game per week.

The cost of play is $30 for an eight-week session. Members choose between more competitive or recreational play.

The summer coed session runs from late May to early August. Participants must register for the league and form a team(s) by mid-January. SO219 WN15

HIGH SCHOOL COED INDOOR TEAMS These teams compete in a high school coed indoor league (5v5) at the MJCC on Sunday afternoons. There is one 45-minute game per week. The team is open to high school age juniors of all skill levels. The cost of play is $25 for an eight-week session.

Winter Session I______________ SO213 WN15 Winter Session II______________ SO214 WN15 Spring Session I______________ SO215 WN15

OPEN PLAY During the winter MAC offers futsal in the West Gym one night a week for members high school age and older. The smaller, heavier ball is designed for hard surfaces, so futsal is ideally suited for indoor play on the wood floor. Games (4v4 and larger) offer a great introduction to the club’s soccer program. All skill levels are welcome and there is no cost to play.

SQUASH The squash program vision is to provide quality squash instruction, activities and events for all levels, from complete beginner to world-class athlete. MAC’s professional team provides both group and private instruction throughout the year. It also provides competitive outlets through various tournaments and league play.

Additional competitive squash programming includes Box ‘Singles’ League, Doubles League and the Thursday Round Robin Challenge.

MAC squash presents several new group clinics this winter to introduce new players to squash and take existing players to new levels. Below are details of adult and junior squash programs including several new classes.

There are no classes Tuesday, Feb. 3 due to the Annual Meeting.

For more information on squash programming or to schedule a lesson contact, Head Squash Professional Ashley Read at 503-517-7585 or ARead@themac.com.

JUNIOR SQUASH PROGRAM Before signing up for a competitive level, players should contact Ashley so he can determine the appropriate com-

petitive level. Register and or cancel seven days before first day of session.

COMPETITIVE GOLD LEVEL This group is the pinnacle of the junior program with twice weekly advanced drill sessions for top competitive juniors. The juniors in this group are regularly competing at national level tournaments including gold level, JCT level and junior nationals. They plan to advance through to the higher levels of US junior squash and ultimately play squash at collegiate level. There is a maximum of six players in each session.

The cost is $192 per session.

Mondays and Wednesdays 4:45-6 p.m.

S1: Jan. 5 to Jan. 28___________ SQ201 WN15 S2: Feb. 2 to Feb. 25___________ SQ202 WN15 S3: March 2 to March 25________ SQ203 WN15 SILVER LEVEL This junior group is for aspiring juniors who want to take the leap to playing junior silver tournaments. The focus of the twice-weekly sessions is better ball control through two- and three-person drills, conditioned games and match play. There is a maximum of eight players in each session. The cost is $192 per session except where noted.

DECEMBER 2015

Tuesdays and Thursdays, 5-6 p.m.

S1: Jan. 6 to Jan. 29__________ SQ204 WN15 S2: Feb. 5 to Feb. 26__________ SQ200 WN15 (There is no class Tuesday, Feb. 3 due to the Annual Meeting. The cost is $168.)

S3: March 3 to March 26_______ SQ206 WN15 BRONZE LEVEL This is the first level of the junior competitive program. Juniors in these groups have been playing for over a year, and have learned the basics of the game including technique, movement and strategies. Juniors in these groups look to play in the MAC Grand Prix series of events as well as bronze level events locally. There is a maximum of eight players in each session. The cost is $192 per session, except where noted.

Bronze A Mondays and Wednesdays, 5-6 p.m.

S1: Jan. 5 to Jan. 28__________ SQ207 WN15 S2: Feb. 2 to Feb. 25__________ SQ208 WN15 S3: March 2 to March 25_______ SQ209 WN15 Bronze B Tuesdays and Thursdays, 5-6 p.m.

S1:Jan. 6 to Jan. 29__________ SQ210 WN15 S2: Feb. 5 to Feb. 26__________ SQ211 WN15 (There is no class Tuesday, Feb. 3 due to the Annual Meeting. The cost is $168.)

S3: March 3 to March 26_______ SQ212 WN15

| Multnomah Athletic Club WINTER 2015 CLASS GUIDE | 19

SQUASH

continued

PRE-COMPETITIVE

NON-COMPETITIVE

Before signing up for a pre-competitive level, contact Ashley so he can determine the appropriate pre-competitive level. Register and or cancel seven days before first day of session.

GIRLS BEGINNER (ages 8 to 10) NEW CLASS This is a great girls-only introduction to squash led by Ashley. This group covers basic techniques, rules and strategies, as well as lots of rallies, in a fun social environment. All equipment is provided. There is a maximum of 12 players in each session.

Saturdays, 9:45-10:30 a.m.

S1: Jan. 10 to Feb. 14_________ SQ219 WN15 The cost is $90 for the six-week session.

S2: Feb. 21 to March 21_______ SQ220 WN15 The cost is $75 for the five-week session.

POTENTIAL SQUAD (ages 9 to 13) NEW CLASS This is a group training session for juniors wanting to take their game to the next level. Advanced ball control drills, conditioned game play and developing tactical knowledge are the focus. This group is not for beginner players. There is a maximum of 10 players in each session. The cost is $72 per session.

Mondays, 4-4:45 p.m.

S1: Jan. 5 to Jan. 26__________ SQ213 WN15 S2: Feb. 2 to Feb. 23__________ SQ214 WN15 S3: March 2 to March 23_______ SQ215 WN15 HIGH FLYERS (ages 8 to 10) NEW CLASS This is the first level of MAC’s junior pre-competitive program. Juniors in this group are starting to show potential, are keen to work on their games and will eventually join the competitive program. The fundamentals of the sport are introduced, including basic technique, movement and strategy, all taught in a lighthearted, fun environment. There is a maximum of 10 players in each session.

The cost is $96 per session, except where noted.

Tuesdays, 4-5 p.m.

S1: Jan. 6 to Jan. 27__________ SQ216 WN15 S2: Feb. 10 to Feb. 24_________ SQ217 WN15 (There is no class Tuesday, Feb. 3 due to the Annual Meeting. The cost is $72.)

S3: March 3 to March 24_______ SQ218 WN15

BOYS BEGINNER (ages 8 to 10) NEW CLASS This is a great boys-only introduction to squash led by Ashley. This group covers basic techniques, rules and strategies, as well as lots of rallies, in a fun social environment. All equipment is provided. There is a maximum of 12 players in each session.

Wednesdays, 4-4:45 p.m.

S1: Jan. 7 through Feb. 11_____ SQ221 WN15 The cost is $90 for the six-week session.

S2: Feb. 18 through March 18___ SQ222 WN15 The cost is $75 for the five-week session.

ADULT SQUASH WOMEN’S INTERMEDIATE DRILLS NEW CLASS This women’s only session is ideal for advanced novice to intermediate players. Ball control, fun drills, movement/ positioning and game play are the main areas covered during these sessions.

There is a maximum of eight players in each session. The cost is $96 per session.

Tuesdays, 6:45-7:45 p.m.

S1: Jan. 6 to Jan. 27__________ SQ232 WN15 S2: Feb. 3 to Feb. 24__________ SQ233 WN15 S3: March 3 to March 24_______ SQ234 WN15 WOMEN’S ADVANCED DRILLS NEW CLASS This is a weekly drill session for advanced women. Each themed week primarily works through advanced shot reproduction, techniques and drills, as well as conditioning and match play.

There is a maximum of eight players in each session. The cost is $96 per session.

Mondays, 6-7 p.m.

S1: Jan. 5 to Jan. 26__________ SQ223 WN15 S2: Feb. 2 to Feb. 23__________ SQ224 WN15 S3: March 2 to March 23_______ SQ225 WN15 BEGINNER/NOVICE CLINIC NEW CLASS This weekly session is for people completely new to squash or returning to the sport after an extended break.

Each week introduces new elements to the game, including better ball control, understanding of movement and positioning, basic strategies and fun match play. There is a maximum of eight players in each session. The cost is $96 per session.

Wednesdays, 6:45-7:45 p.m.

S1: Jan. 7 to Jan. 28___________ SQ229 WN15 S2: Feb. 4 to Feb. 25___________ SQ230 WN15 S3: March 4 to March 25________ SQ231 WN15

SWIM SCHOOL The goal of MAC Swim School is to provide a safe, fun environment where members of all ages learn water safety and continually improve their swimming techniques. This educational program develops a foundation for members’ lifelong enjoyment of aquatics and health and fitness opportunities.

In the Swim America portion of MAC Swim School, each participant advances through levels at his or her own rate, independent from other students’ development. Instructors develop

each student’s strengths and give support in needed areas. Lessons are goaloriented with well-defined skills that represent graduation points to the next level in the system.

There are 10 levels, each building upon skills learned at previous levels.

After completing Level 10, a student will have learned butterfly, backstroke, breaststroke, freestyle and water safety.

When registering for swim lessons, members should register for a time slot that fits their schedule, not for a swim

20 | Multnomah Athletic Club WINTER 2015 CLASS GUIDE |

level. If unsure in which level a child should begin, a coordinator and instructor evaluate the child’s skills for placement in the appropriate level. The curriculum for Big Fish/Little Fish is general, and does not include levels. Classes are 30 minutes, except where noted.

Participation in previous sessions does not secure priority placement.

Members must register for each session in which they wish to be enrolled.

In order to configure classes and assign instructors, online registration for MAC

DECEMBER 2015

SWIM SCHOOL

continued

swim lessons are no longer available beginning the week prior to the start of each session. For late registrations, call the Swim School supervisor directly at 503-517-7505.

Children are not dropped from classes for missing days. Missed classes cannot be rescheduled and are not refundable.

Cancellation of registration must be made at least seven days prior to the first day of class or accounts are charged for the class.

F o r m o re i n f o r m a t i o n , c o n t a c t Swim School Supervisor Ashelee Mecham at 503-517-7505 or email AMecham@themac.com.

JUNIOR SWIM CLASSES BIG FISH/LITTLE FISH (ages 6 months to 3 years) The goal for these classes is to instill a love of the water in each student and to help parents bond with their child during the class. The focus is safety, which is taught through songs, play, individual attention and weekly repetition. A gentle approach is used, understanding that children are individuals who have unique comfort levels in the water.

One adult must accompany each child; register the child alone as one participant. If the child’s name does not appear on the registration pull-down menu with his or her own account number suffix, the adult should register him or herself and then contact Member Services to add their child or use the “add a child” form in the My Account section of the website. Classes are 30 minutes.

FLYING FISH (ages 3 to 5) Flying Fish is a new program that allows children ages 3 to 5 to explore water independently in a shallow water environment. With a pool depth set at only two feet, children become more comfortable in water with their ability to touch bottom and walk around. They discover the fun of swimming through instructor-led songs, games and activities. Classes are 45 minutes.

SWIM AMERICA LEVEL 1 through LEVEL 6 (ages 3 to 12) This curriculum consists of level teaching focused on basic skills. Chil-

dren learn to propel themselves independently in the water, learn safety skills, learn to call for help and learn basic skills used in freestyle, backstroke, breaststroke and butterfly strokes. Children learn to sustain themselves independently in the water for extended periods.

Classes are 30 minutes. Levels are listed below with their advancement goals: Level 1: Bubbles Ten relaxed, rhythmic wall bobs with breath exchange and bubbles; front float five seconds relaxed with recovery, assisted; back float for five seconds relaxed with recovery, assisted.

Level 2: Floats and glides Front glide for five seconds with recovery; back float from wall for five seconds with recovery; jump in and float on back 10 seconds with assisted recovery to wall.

Level 3: Kicking Back glide for five seconds with recovery; streamlined flutter kick on front for 15 feet; flutter kick on back arms by side for 15 feet.

Level 4: Side glide kick Streamlined flutter kick on back for 15 feet; side glide kick each side for 20 feet, face out; arm strokes for 20 feet with no breathing.

Level 5: Freestyle Side glide with switches 20 feet; freestyle with bilateral breathing for 30 feet.

Level 6: Backstroke Backstroke for 30 feet; 25-yard freestyle.

ADVANCED STATIONS: LEVEL 6 through LEVEL 10 (ages 6 to 12) Swimmers who progress to advanced levels work on endurance, which assists in skill mastery. They continue to improve their freestyle and backstroke techniques, and they learn breaststroke and butterfly techniques.

Advanced levels consist of slightly larger groups with a team-like environment.

Classes are 45 minutes.

Level 6: Backstroke Backstroke for 30 feet; 25-yard freestyle Level 7: Breaststroke Freestyle for 50 yards with bilateral breathing; 25-yard backstroke; 25-yard breaststroke

DECEMBER 2015

Level 8: Butterfly 100-yard freestyle with bilateral breathing; 50-yard backstroke; butterfly for 30 feet Level 9: Stroke endurance 200-yard freestyle with bilateral breathing; 75-yard backstroke; 50-yard breaststroke; 25-yard butterfly Level 10: Individual medley 300-yard freestyle; 100-yard backstroke; 100-yard IM

JUNIOR AQUATICS CLASSES WATER POLO (ages 5 to 12) This class is for those who have reached Level 3: Kicking in the MAC swim lesson program or the equivalent. Players learn the basic skills and understanding of water polo in a recreational format. The class is conducted mostly in the shallow end; flotation devices are available. Players pass and swim with a water polo ball, learn egg beater for treading water and work as a team. Instructed by the MAC water polo coach, the class is mainly designed for fun as well as for physical benefits.

For more information about water polo and class times, contact Swim School Supervisor Ashelee Mecham at 503-517-7505 or AMecham@themac. com.

BEGINNING SYNCHRO This class is for swimmers who have completed at least Level 5 and are interested in learning synchronized swimming. Students learn basic positions, propulsion and routine skills of the sport to become better overall swimmers or to prepare for participation in the synchro program. MAC’s synchro coaching staff instructs this class.

For more information, contact Head Synchro Coach Lucie Svrcinova at 503-517-7513.

ADULT SWIM CLASSES Adult swim lessons are offered once a week in a group setting for 45 minutes.

This class is open to all ability levels.

Instructors work with swimmers to set and achieve goals. The session runs throughout the quarter.

For late registrations, or for more information and class times, contact Swim School Supervisor

| Multnomah Athletic Club WINTER 2015 CLASS GUIDE | 21

SWIM SCHOOL

continued

Ashelee Mecham at 503-517-7505 or AMecham@themac.com.

ADULT STROKE TECHNIQUE SWIM CLINICS (ages 18 and older) These one hour clinics are offered in a group setting where participants learn the three swimming basics: breathing, body position and movement technique.

Two clinics are offered in the winter, one focusing on freestyle and backstroke and the other focusing on breaststroke

and butterfly. Both clinics incorporate all three swimming basics.

F o r m o re i n f o r m a t i o n , c o n t a c t Swim School Supervisor Ashelee Mecham at 503-517-7505 or email AMecham@themac.com.

SPECIAL NEEDS CLASSES MAC swim lesson instructors provide one-on-one instruction in a group setting for swimmers with special needs.

Each student is unique in capabilities and needs, therefore it is necessary that parents contact the aquatic instructional supervisor in advance to determine the appropriate curriculum. Online registration is not available for these classes.

F o r m o re i n f o r m a t i o n , c o n t a c t Swim School Supervisor Ashelee Mecham at 503-517-7505 or email AMecham@themac.com.

Swim School continued on page 23

SWIM TEAMS MAC’s swim team program provides opportunities for members interested in swimming competitively. Squads are organized by age, skill level and experience into six separate squads, each led by one of five aquatics professionals.

Placement on any junior team requires attending a group or individual tryout.

For more information about the MAC competitive swim team, visit the junior swim page on the MAC website or the coaches listed under the following headings.

AGE GROUP PROGRAM NOVICE (ages 6-11) Pre-requisite: Completion of level 5 or coach approval.

Novice is the introductory, skillbased group that focuses on levels 6 and 7. Athletes learn to circle swim, increase their endurance and develop swimming skills. Practices are offered Monday through Friday for 50 minutes.

Athletes may attend as many practices as they choose, but two per week is recommended.

PRE-COMPETITIVE (ages 7-11) Pre-requisite: Completion of level 7 or coach approval.

Pre-competitive is the group in which athletes complete levels 8-10. In addition to the strokes, they learn all the turns, starts and dives required for competition. They learn to read the pace clock, learn basic swim sets, and develop a love of racing in a team environment.

Athletes may attend as many practices as they choose, but three per week is recommended.

ADVANCEMENT While on the age group squad, athletes are offered advancement through levels 6-10 at Fun Meets. These are also a great opportunity for race practice and team bonding. At the conclusion of each meet, athletes receive awards for advancements.

AGE GROUP 2 In this first step toward competitive swimming, athletes attain stroke proficiency and develop speed, endurance and race strategy. They attend sanctioned meets, both home and away.

AGE GROUP 1 Athletes train to compete in local, state and regional championships. The focus is on technique with an increased emphasis on performance.

For more information on the Age Group program, contact Age Group Coach Cyndy von Weller at 503-5177510 or CvonWeller@themac.com.

PRE-SENIOR SQUAD Swimmers have a competitive skill level, from Oregon Championships through Western Zone qualifying standards. They develop swimming technique, racing skills and work ethic for success. Swimmers practice from six to seven times per week, with the introduction of double practices once a week during the school year.

For more information on the PreSenior Squad, contact Pre-senior and Swim Fit Coach Gary Leach at 503-5177501 or GLeach@themac.com.

22 | Multnomah Athletic Club WINTER 2015 CLASS GUIDE |

SENIOR SQUAD This group is open to ages 13 and older with skill levels that range from those who achieve Northwest senior sectional time standards through world-class rankings. Members of this squad compete locally, nationally and internationally.

For more information on the Senior Squad, contact Head Swim Coach Alex Nikitin at 503-517-7502 or ANikitin@themac.com.

SWIM FIT GROUP Athletes ages 11 to 18 continue improving technique and endurance at a high level while dividing time between activities or injury. This group is great for athletes who participate in other sports.

It provides all the competitive elements of their peers; however, the training emphasizes fitness and fun. Practice is offered Monday through Friday.

For more information on the Swim Fit Group, contact Pre-senior and Swim Fit Coach Gary Leach at 503-517-7501 or GLeach@themac.com.

DECEMBER 2015

SWIM SCHOOL SESSION 1:

SESSION 2:

SESSION 3:

continued

4-week Session Swim Lessons; $50 Monday,Jan. 5 through Thursday, Jan. 29 4-week Session Swim Lessons; $50 Monday, Feb. 2 through Thursday, Feb. 26* 3-week Session Swim Lessons; $37.50 Monday, March 2 through Thursday, March 19

WEEKEND SESSION 1: 5-week Session Swim Lessons; $31.25

Saturday, Jan. 10 through Sunday, Feb. 8 WEEKEND SESSION 2: 5-week Session Swim Lessons; $31.25

Saturday, Feb. 14 through Sunday, March 15 *There are no classes Tuesday, Feb. 3 due to the Annual Meeting.

All classes are held in the West Pool unless otherwise noted.

BIG/LITTLE FISH Session I Session 2 Session 3 Weekend S: 1 M/W__________ 6 p.m.___________ SB1MX WN15 ________ SB2MX WN15________ SB3MX WN15 T/Th__________ 4 p.m.___________ SB1TT WN15 _________ SB2TT WN15 *_______ SB3TT WN15 T/Th__________ 6:30 p.m._________ SB1TY WN15 _________ SB2TY WN15 *_______ SB3TY WN15 Sat___________ 10 a.m.________________________________________________________________SB4SE WN15 _____ Sat___________ 10:30 a.m.______________________________________________________________SB4SF WN15 _____ Sat___________ 11 a.m.________________________________________________________________SB4SG WN15_____ Sun___________ 10:15-10:45 a.m.___ (Sundeck Pool; ages 6-18 months only)__________________________SB4UE WN15_____ Session I Session 2 STATIONS 1-4 T/Th__________ 1:30 p.m._________ S1TRN WN15 _________S2TRN WN15_________ T/Th__________ 2 p.m.___________ S1TRP WN15 _________S2TRP WN15_________ T/Th__________ 2:30 p.m._________ S1TRQ WN15_________S2TRQ WN15_________

Session 3 S3TRN WN15 S3TRP WN15 S3TRQ WN15

STATIONS 1-6 Session I Session 2 M/W__________ 3 p.m.___________ S1MWR WN15 ________ S2MWR WN15 _______ M/W__________ 3:30 p.m._________ S1MWS WN15 ________ S2MWS WN15 _______ M/W__________ 4 p.m.___________ S1MWT WN15 ________ S2MWT WN15 _______ M/W__________ 4:30 p.m._________ S1MWU WN15 ________ S2MWU WN15 _______ M/W__________ 6 p.m.___________ S1MWX WN15 ________ S2MWX WN15 _______ M/W__________ 6:30 p.m._________ S1MWY WN15 ________ S2MWY WN15 _______ T/Th__________ 3:30 p.m._________ S1TRS WN15 _________ S2TRS WN15 *_______ T/Th__________ 4 p.m.___________ S1TRT WN15 _________ S2TRT WN15 *_______ T/Th__________ 4:30 p.m._________ S1TRU WN15 _________ S2TRU WN15 *_______ T/Th__________ 6 p.m.___________ S1TRX WN15 _________ S2TRX WN15 *_______ T/Th__________ 6:30 p.m._________ S1TRY WN15 _________ S2TRY WN15 *_______

Session 3 S3MWR WN15 S3MWS WN15 S3MWT WN15 S3MWU WN15 S3MWX WN15 S3MWY WN15 S3TRS WN15 S3TRT WN15 S3TRU WN15 S3TRX WN15 S3TRY WN15

Weekend S: 1 STATIONS 1-6 Sat___________ 9 a.m._________________________________________________________________S4SSC WN15 _____ Sat___________ 9:30 a.m._______________________________________________________________S4SSD WN15 _____ Sat___________ 10 a.m.________________________________________________________________S4SSE WN15 _____ Sat___________ 10:30 a.m.______________________________________________________________S4SSF WN15 _____ Sat___________ 11 a.m.________________________________________________________________S4SSG WN15 _____ Sat___________ 11:30 a.m.______________________________________________________________S4SSH WN15 _____

Weekend S: 2

SB5SE WN15 SB5SF WN15 SB5SG WN15 SB5UE WN15

Weekend S: 2 S5SSC WN15 S5SSD WN15 S5SSE WN15 S5SSF WN15 S5SSG WN15 S5SSH WN15

Session I Session 2 Session 3 ADVANCED STATIONS 6-10 M/W__________ 4-4:45 p.m._______ SV1MT WN15 ________ SV2MT WN15 _______ SV3MT WN15 T/Th__________ 6-6:45 p.m._______ SV1TX WN15 _________ SV2TX WN15 *_______ SV3TX WN15 FLYING FISH ($25 for sessions 1 and 2; $18.75 for session 3) T_____________ 10:45-11:30 a.m.___ SF1TF WN15 _________ SF2TF WN15_________ SF3TF WN15 WATER POLO (($25 for sessions 1 and 2; $18.75 for session 3)) W____________ 6:45-7:30 p.m._____ WP1WZ WN15 ________ WP2WZ WN15_______ WP3WZ WN15 BEGINNING SYNCHRO (For more information on MAC’s synchronized swimming program, refer to the SYNCHRO section.)

M/W__________ 6:30-7 p.m._______ SY1MY WN15_________ SY2MY WN15 _______ SY3MY WN15 ADULT CLASSES (11-week session) M_____________ 6:30-7:15 p.m._______Jan. 5 through March 16_______50-meter Pool______ $68.25 for 11 classes_______ SA1MZ WN15 W_____________ 11-11:45 a.m.________Jan. 7 through March 18_______50-meter Pool______ $68.25 for 11 classes_______ SA1WJ WN15 W_____________ 6:30-7:15 p.m._______Jan. 7 through March 18_______50-meter Pool______ $68.25 for 11 classes_______ SA1WZ WN15 ADULT STROKE TECHNIQUES SWIM CLINIC Sunday, Jan. 18, 4-5 p.m.______________Freestyle/Backstroke__________West Pool_________ $6.25___________________ SA1ST WN15 Sunday, March 15, 4-5 p.m._____________Breaststroke/Butterfly_________West Pool_________ $6.25___________________ SA2ST WN15

DECEMBER 2015

| Multnomah Athletic Club WINTER 2015 CLASS GUIDE | 23

SYNCHRO TEAMS This exciting Olympic sport combines the energy and athleticism of swimming, the acrobatics and flexibility of gymnastics and figure skating, and the artistry of dance. Synchro is suitable for good swimmers who are comfortable in deep water.

For more information, contact Head Synchro Coach Lucie Svrcinova at 503-517-7513 or the assistant synchro coaches at 503-517-7507.

SYNCHRO CLASSES BEGINNING SYNCHRO STATION (For class description, listings and price, refer to the SWIMMING pages.)

SYNCHRO TEAMS Placement on any junior team requires attending a group or individual tryout.

Junior team The competitive program offers elite levels of coaching. Swimmers have the opportunity to develop new skills, be part of a team, travel and have fun. The junior competitive program entry level is usually the novice or intermediate squad.

Contact the coaching staff to learn about tryouts, beginning classes and summer clinics.

Novice and intermediate squads The novice and intermediate squads experience a team environment while developing skills and having fun. Novices practice twice per week and compete at a local level several times each season in routine and figures. They also participate in the annual routine exhibition. Intermediates practice three times per week and

compete on a regional level, which may involve some travel.

Age group squads This program level follows intermediate and is divided by age. Depending on age group, squads practice from three to six days per week. Swimmers ages 11 and older compete on a local, regional and national level.

Masters team The masters team is for adults of any age, with or without previous competitive synchro experience. Participants must be good deep-water swimmers. Practices are two to three days per week, depending on level of involvement.

There is a daytime group and an evening group. No tryouts are necessary.

TENNIS Adults and children are welcome to participate in winter tennis classes.

Members improve a stroke, develop new point strategies and get a good workout.

Children are introduced to the game and given an opportunity to develop enthusiasm and basic skills.

Classes are by session only. No dropins are allowed.

Session 1: Monday, Jan. 5 through Sunday, Feb. 8 (five weeks) Session 2: Monday, Feb. 9 through Friday, March 20 (six weeks)

Tennis courts 1-4 are in the Clubhouse, fifth floor. Tennis courts 5-7 are in the Parking Structure, fifth floor.

Missed classes are not refundable.

Participation in previous sessions does not secure priority placement. MAC tennis pros reserve the right to place participants in the proper class.

Private tennis lessons are led by head professional Wayne Pickard and his staff of certified tennis professionals. Call the tennis professionals listed below to set up a private lesson.

F o r m o re i n f o r m a t i o n , c o n t a c t Robin Franklin at 503-517-7592 or RFranklin@themac.com; or contact MAC tennis professionals: Wayne Pickard 503-517-7594 Carol Sandoz 503-223-6251, ext. 882 Waldemar Holowetzki 503-517-7591 Bjorn Budden 503-223-6251, ext. 880 Craig Koessler 503-223-6251, ext. 881 Chris Seibel 503-517-7592

W___3:30-4:15 p.m.

S1: TE103 WN15______S2: TE203 WN15 Coach Wayne; court 5

JUNIOR CLASSES TINY TOTS I (ages 4 to 6) Fun drills and games increase handeye coordination and develop enthusiasm for the game. The cost is $60 for session 1 and $75 for session 2. No drop-ins are allowed.

M___3:30-4:15 p.m.

S1: TE101 WN15______S2: TE201 WN15

TINY TOTS II (ages 4 to 6) Fun drills and games increase handeye coordination and beginning tennis skills. The cost is $60 for session 1 and $75 for session 2. No drop-ins are allowed. This class is for students who have been in at least one session of Tiny Tots I. M___4:15-5 p.m.

S1: TE102 WN15______S2: TE202 WN15 W___4:15-5 p.m.

S1: TE104 WN15______S2: TE204 WN15 Coach Wayne; court 5 TINY TOTS SATURDAY ONLY (ages 4 to 6, levels I and II) Fun drills and games increase hand-

24 | Multnomah Athletic Club WINTER 2015 CLASS GUIDE |

eye coordination and develop enthusiasm for the game. The cost is $60 for session 1 and also $60 for session 2, which is five weeks. No drop-ins are allowed.

Sat__noon-12:45 p.m.

S1: TE105 WN15______S2: TE205 WN15 Coach Carol; court 1 10 AND UNDER FUTURE STARS (ages 7 to 10) In this class, serving and ground strokes are emphasized. The orange ball and 25-inch racquets are used. Students are encouraged to participate in the USTA Junior Team Tennis league.

The cost is $78 for session 1 and $93 for session 2.

M___4-5 p.m.

S1: TE106 WN15______S2: TE206 WN15 T____4-5 p.m.

S1: TE107 WN15______S2: TE207 WN15 W___4-5 p.m.

S1: TE108 WN15______S2: TE208 WN15 Th___4-5 p.m.

S1: TE109 WN15______S2: TE209 WN15 Sat__12:45-1:45 p.m.

S1: TE110 WN15______S2: TE210 WN15 The session 2 Saturday class runs five weeks; $78.

11 AND ABOVE ACES (Intermediate) This class is for intermediate players ages 11 and older. The regular size tennis court is used. Players require a 26-inch or longer tennis racquet. Play-

DECEMBER 2015

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continued

ers younger than 11 require instructor approval to participate. Serving and “how to play singles and doubles” are emphasized. The cost is $78 for session 1 and $93 for session 2.

M___4-5 p.m.

S1: TE111 WN15______S2: TE211 WN15

M___10:45 a.m.-noon S1: TEW1C WN15______S2: TEW2C WN15 NTRP 3.5 and above; Instructor: Bjorn; court 3 M___Noon-1:15 p.m.

S1: TEW1D WN15_____S2: TEW2D WN15 NTRP 3.0 and above; Instructor: Bjorn; court 3

T____5-6 p.m.

S1: TE112 WN15______S2: TE212 WN15 W___4-5 p.m.

S1: TE113 WN15______S2: TE213 WN15 Sat__12:45-1:45 p.m.

S1: TE114 WN15______S2: TE214 WN15 The session 2 Saturday class runs five weeks; $78.

11 AND ABOVE CONTENDERS (Advanced) This class is for juniors ages 11 and older and who play in USTA Junior Team Tennis and are interested in playing, or have been playing, USTA Junior tournaments. Participation requires instructor approval. Stroke development is emphasized. The cost is $156 for session 1 and $186 for session 2.

T/Th___ 4-5 p.m.______S1: TE115__ S2: TE215 HIGH SCHOOL VARSITY/JUNIOR VARSITY) This class is for those trying out for or wanting to play on their high school team. The cost is $78 for session 1 and $93 for session 2.

T____6:15-7:15 p.m.

S1: TE116 WN15______S2: TE216 WN15 Th___6:15-7:15 p.m.

S1: TE117 WN15______S2: TE217 WN15

ADULT MORNING CLASSES ADVANCED BEGINNING Players learn basic strokes, court positions and strategies for singles and doubles play. The cost is $94 for session 1 and $112 for session 2. No drop-ins are allowed.

M___9:30-10:45 a.m.

S1: TE130 WN15______S2: TE230 WN15 Th___10:45 a.m.-noon S1: TE131 WN15______S2: TE231 WN15 CONDITIONING Players hit balls, develop point strategies and get a great workout. The cost is $94 for session 1 and $112 for session 2. Class is limited to NTRP levels as indicated below. No drop-ins are allowed.

M___9:30-10:45 a.m.

S1: TEW1A WN15______S2: TEW2A WN15 All levels; Instructor: Craig; court 2

M___10:45 a.m.-noon S1: TEW1B WN15______S2: TEW2B WN15 NTRP 3.0 and above; Instructor: Craig; court 2

W___9:30-10:45 a.m.

S1: TEW1E WN15______S2: TEW2E WN15 NTRP 3.0 and above; Instructor: Craig; court 2 W___10:45 a.m.-noon S1: TEW1F WN15______S2: TEW2F WN15 NTRP 3.0 and above Instructor: Bjorn; court 3 W___10:45 a.m.-noon S1: TEW1G WN15_____S2: TEW2G WN15 NTRP 2.0 to 3.0; Instructor: Craig; court 2 Th___9:30-10:45 a.m.

S1: TEW1H WN15_____S2: TEW2H WN15 NTRP 3.0 and above Instructor: Craig; court 2 Th___10:45 a.m.-noon S1: TEW1I WN15______S2: TEW2I WN15 NTRP 2.0 and above Instructor: Bjorn; court 3 F____9:30-10:45 a.m.

S1: TEW1J WN15______S2: TEW2J WN15 NTRP 3.0 and above; Instructor: Bjorn; court 3 F____10:45 a.m.-noon S1: TEW1K WN15______S2: TEW2K WN15 NTRP 3.0 and above; Instructor: Bjornl NTRP 2.0 The player may have had some lessons but needs on-court experience; has obvious stroke weaknesses but is beginning to feel comfortable with singles and doubles play.

NTRP 3.0 The player can place shots with moderate success; can sustain a rally at a slow pace but is not comfortable with all strokes and lacks control when trying for power.

NTRP 3.5 The player has achieved stroke dependability and direction on shots within reach, including forehand and backhand volleys, but still lacks depth and variety; seldom double faults and occasionally forces errors on the serve.

LADIES 3.0 AND BELOW This drop-in class is for women who are at level 3.0 and below. The cost is $12 per class.

Tuesdays__8:15-9 a.m.______ Drop-in permitted Coach Waldemar; court 5

DECEMBER 2015

LADIES 3.5 AND ABOVE This drop-in class is for women who are at level 3.5 and above. The cost is $12 per class. This conditioning class is limited to the first eight players who call the Tennis Office at 503-517-7592 on Mondays to sign up.

Tuesdays__9-9:45 a.m.___Call the Tennis Office Coach Waldemar; court 1 DOUBLES PLAY AGAINST MAC PROFESSIONALS Playing with or against one of MAC’s tennis professionals is a great way for members to work on their game. Players practice advanced positioning, tactics and strategies. Members are encouraged to get three or four friends together and arrange an hour of fun doubles with one of the professional staff. The cost for three persons is $25 per person; the cost for four persons is $20 per person.

Contact Wayne Pickard at 503-5177594 or WPickard@themac.com to make an appointment with one of the staff for this class.

ADULT EVENING CLASSES TUESDAY EVENING ADVANCED BEGINNING – NTRP 2.0-3.0 Players learn basic strokes, court positions and strategies for singles and doubles play. The cost is $94 for session 1 and $112 for session 2. No drop-ins are allowed.

T____6:15-7:30 p.m.___court 2 S1: TE140 WN15______ S2: TE240 WN15 WEDNESDAY EVENING CARDIO – NTRP 3.0 AND ABOVE Players run, hit balls and get a great workout. The cost is $94 for session 1 and $112 for session 2.

W___6:15-7:30 p.m.___court 3 S1: TE144 WN15______ S2: TE244 WN15 THURSDAY EVENING CARDIO – NTRP 3.0 AND ABOVE Players run, hit balls and get a great workout. The cost is $94 for session 1 and $112 for session 2.

Th___7:15-8:30 p.m.___court 2 S1: TE143 WN15______ S2: TE243 WN15 THURSDAY EVENING INTERMEDIATE – NTRP 3.0-3.5 Players review and drill basic strokes and learn advanced strategies for singles and doubles play. The cost is $78 for

| Multnomah Athletic Club WINTER 2015 CLASS GUIDE | 25

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continued

session 1 and $93 for session 2.

Th___6:15-7:15 p.m.___court 1 S1: TE141 WN15______S2: TE241 WN15 Th___7:15-8:15 p.m.___court 1 S1: TE142 WN15______S2: TE142 WN15

ground strokes, serves and general court positions for singles and doubles. The cost is $78 for session 1 and also $78 for session 2, which runs five weeks.

ADULT SATURDAY AND SUNDAY CLASSES

Sun__Noon-1 p.m.

S1: TE147 WN15______S2: TE247 WN15 Coach Chris; court 1

INSTRUCTION

CONDITIONING

ADULT SATURDAY INSTRUCTION This class teaches tennis fundamentals for players who need work on ground strokes, serves and general court positions for singles and doubles. The cost is $78 for session 1 and also $78 for session 2, which runs five weeks.

ADULT SATURDAY CONDITIONING – NTRP 3.0 Participants run, hit a lot of tennis balls and have fun. This class is for players who are rated NTRP 3.0 and above. The cost is $78 for session 1 and also $78 for session 2, which runs five weeks.

Sat__1:15-2:15 p.m.

S1: TE146 WN15______S2: TE246 WN15 Coach Chris; court 2 ADULT SUNDAY INSTRUCTION This class teaches tennis fundamentals for players who need work on

Sat__2:15-3:15 p.m.

S1: TE148 WN15______S2: TE248 WN15 Coach Chris; court 1 ADULT SUNDAY CONDITIONING Participants run, hit a lot of tennis balls and have fun. This class is for players who are rated NTRP 3.0 and

above. The cost is $78 for session 1 and also $78 for session 2, which runs five weeks.

Sun__1-2 p.m.

S1: TE149 WN15______S2: TE249 WN15 Coach Chris; court 1

TENNIS HOLIDAY CAMPS FOR ADULTS AND JUNIORS JUNIOR CAMPS Juniors ages 9 to 15 are invited to participate in Holiday Tennis Camps.

Camps are taught by MAC’s tennis professional staff. Juniors enjoy a variety of skill-building drills then work on stroke production, volleys and strategies for successful singles and doubles tennis.

The cost is $90 per camp.

JUNIOR HOLIDAY CAMP 1 Monday, Dec. 22 through Wednesday, Dec. 24 11:45 a.m. -1:45 p.m._________ TEJH1 WN15 JUNIOR HOLIDAY CAMP 2 Monday, Dec. 29 through Wednesday, Dec. 31 11:45 a.m.-1:45 p.m.__________ TEJH2 WN15

TINY TOTS Tiny Tots offers children from walking toddlers through age 5 an opportunity to take part in a variety of activities that help their physical, mental and social development. Children have the opportunity to interact with others of similar age.

Parents are responsible for dropping off and picking up their children or making other arrangements at the site of the Tiny Tots activity. If a parent or care provider is late, the person responsible for picking up the child(ren) should contact Junior Sports at 503-517-7573.

The cost is $66 per child for Tiny Tots or sports classes for the 11-week fall session. For each additional class a child takes, the price is $33. Registration is on a first-come, first-served basis.

The winter session is Monday, Jan. 5 through Friday, March 20.

There are no Tiny Tots classes Tuesday, Feb. 3 due to the Annual Meeting and Thursday, Feb. 12 and Friday, Feb. 13 due to the MAC Open.

There is no class Monday, Jan. 19 due to MLK Day and Monday, Feb. 16 due to Presidents Day, but Open Gym is

held from 9 a.m.-noon on both of those days.

For more information, contact Tiny Tots Supervisor Leslie Luttrell at 503517-7573 or LLuttrell@themac.com.

TINY TOTS CLASSES PARENT-ASSISTED CLASSES (walking to age 24 months) Children and their parents participate in a structured activity. Class includes free play, parachute activities and inflatables. (walking to age 24 months) W_______10-10:40 a.m.______ TT003 WN15 Th_______10-10:40 a.m.______ TT013 WN15 For children ages 24 months to 3 years, the class adds to the format of the class for children walking to age 3 years. Songs are more active and involve moves like the hokey pokey or moving like animals, galloping, skipping and running. This class includes bean bags, hula hoops and musical instruments. (ages 24 months to 3 years) M_______10-10:40 a.m._______ TT011 WN15 W_______9-9:40 a.m._________ TT012 WN15 Th_______9-9:40 a.m._________ TT016 WN15

26 | Multnomah Athletic Club WINTER 2015 CLASS GUIDE |

OPEN GYM (walking to age 5) Open gym is offered in the Main Gym Mondays from 9-9:50 a.m. and 1-1:50 p.m., Tuesdays from 1-1:50 p.m. and Thursdays from 11-11:50 a.m. Children walking to age 3 must be supervised by a parent or guardian. Children between ages 3 to 5 may be dropped off.

Registration is not required, but space is limited. The cost is $6 per child.

Members should check the MAC website for the addition of open gym dates and times.

Tiny Tots offers an Open Gym Monday, March 24 through Friday, March 28 from 9 a.m.-noon. The cost is $6 per person per hour.

TEACHER-ASSISTED SPORTY SPIDERS (ages 3 to 5) Children learn the fundamentals of sports such as basketball, baseball and soccer. Gymnasium and playground games and relays are included. Gym shoes are required for the West Gym. M_______11-11:45 a.m._______ TT321 WN15 T________11-11:45 a.m._______ TT415 WN15 W_______9-9:45 a.m._________ TT151 WN15 W_______1-1:45 p.m._________ TT010 WN15 Th_______11-11:45 a.m._______ TT157 WN15

DECEMBER 2015

TINY TOTS

continued

TEACHER-ASSISTED SPEED AND QUICKNESS (ages 3 to 5) Winner of the 2011 NACAD youth fitness program of the year, this fun, upbeat class works children to the bone with speed ball, hurdles, parachutes, timed relays and ladder work.

M_______10-10:45 a.m._______ TT372 WN15 T________10-10:45 a.m._______ TT411 WN15 W_______10-10:45 a.m._______ TT319 WN15 Th_______10-10:45 a.m._______ TT364 WN15 Th_______1-1:45 p.m._________ TT365 WN15 F________11-11:45 a.m._______ TT153 WN15

as painting and gluing, so they should come dressed accordingly.

M_______11-11:45 a.m._______ TT040 WN15 T________9-9:45 a.m._________ TT017 WN15 W_______11-11:45 a.m._______ TT004 WN15 W_______1-1:45 p.m._________ TT173 WN15 Th_______1-1:45 p.m._________ TT336 WN15

TINY TOTS SAFETY (ages 3 to 5) In this class, children learn the basics of safety. Each week focuses on a new subject, such as fire, bike, street and car safety.

T________11-11:45 a.m._______ TT002 WN15

WINTER SPORTS (ages 3 to 5) This class consists of popular sports that are played in the winter, such as basketball and hockey. Children learn the fundamentals, such as dribbling, passing, stick handling and goaltending.

M_______1-1:45 p.m._________ TT412 WN15 T________1-1:45 p.m._________ TT400 WN15 W_______11-11:45 a.m._______ TT328 WN15 Th_______9-9:45 a.m._________ TT401 WN15 F________10-10:45 a.m._______ TT329 WN15

ACTIVE ARTISTS (ages 3 to 5) This class is a combination of crafts and free play. Children make a different craft each week and then have time to play on the toys and inflatables after completing their project. They work on projects that can be messy, such

PARENT-ASSISTED ACTIVE ARTISTS (ages 24 months to 3 years) This class is designed for parents and their children to play, create and get messy together. Each week participants complete a different craft and then have time to play on the toys and inflatables.

Crafts such as painting and gluing can be messy so participants should come dressed accordingly.

T________10-10:40 a.m._______ TT020 WN15 FUN FITNESS FRIDAYS Friday fun takes over Tiny Tots this winter. Mornings from 9 a.m.-noon are packed with activities, including two inflatables, toys, mats, an obstacle course, an area for coloring and drawing, and areas for soccer and mini basketball hoops. Children walking to age 3 must be supervised by a parent or guardian. Children ages 3 to 5 may be dropped off. Registration is not required but space is limited. The cost is $6 per child per hour.

TINY TOTS OPEN GYM SATURDAY Tiny Tots offers open gym Saturdays on Jan. 17 and March 7 from 9 a.m.-noon.

Children walking to age 3 must be supervised by a parent or guardian. Children ages 3 to 5 may be dropped off. Registration is not required but space is limited. The cost is $6 per child.

GROUP EXERCISE CLASSES MAC group exercise classes range from balance and weight training to Zumba. Classes are taught by talented instructors who know how to have fun. Group exercise classes range in content and intensity, so everyone can find something that works.

Classes are open to all members ages 14 and older. No reservations are necessary, although some classes are more popular than others and therefore may be more crowded.

The schedules on pages 28-31 list Group Exercise classes offered to members without a fee. For fee-based dance, karate, Pilates and other classes, see their respective sections in this class guide or visit www.themac.com. For more information, call the Group Exercise hotline at 503-517-7515.

Schedules listed here are by location. Studio One, Studio Three and the Spin Studio are located on the basement level and Studio Two is located on the subbasement level of the main clubhouse. There are a few classes held in other locations. Yoga classes are held in Studio Two.

Classes are one hour long unless otherwise listed.

The schedules are current as of the printing of this guide. Schedules do change. For the most up-to-date schedules, visit the Fitness pages and calendars on the MAC website.

Group Ex continued on page 28

DECEMBER 2015

| Multnomah Athletic Club WINTER 2015 CLASS GUIDE | 27

STUDIO ONE

GROUP EX CLASS DESCRIPTIONS

TIME CLASS INSTRUCTOR MONDAY____________________________________________________________

5:30 a.m.

Monday Boot Camp Linda

8 a.m.

Cardio Fusion Allegro Sue

9 a.m.

Evolution Lisa

10 a.m.

Cardio Pilates Cristi

11 a.m.

Max Force Darrell

Noon Core Cardio Fundamentals Michelle

4:30 p.m.

Max Force Lisa

5:30 p.m.

Max’d Out Keri TUESDAY____________________________________________________________

5:30 a.m.

Cross Training Kirsten

7 a.m.

Essential Pilates Matwork Sandy

8 a.m.

Ultimate Conditioning Andrea

9 a.m.

Rhythmic Stretch/Strength Babs

10 a.m.

Max Force Val

11 a.m.

Zumba Andrea

Noon Strength Training Babs

4:30 p.m.

Evolution Lisa

5:30 p.m.

Zumba Lindsay

6:30 p.m.

Max Force Heather WEDNESDAY_________________________________________________________

5:30 a.m.

Ultimate Conditioning Cagney

8 a.m.

Cardio Fusion Step Sue

9 a.m.

Max’d Out Will

10 a.m.

Cardio Pilates Cristi

11 a.m.

BOSU Strength Lisa Noon Zumba Darrell

4:30 p.m.

Max Force Lisa

5:30 p.m.

Insanity Michelle

6:30 p.m.

BOSU Body Michelle THURSDAY__________________________________________________________

7 a.m.

MELT on Pilates Sandy

8 a.m.

Ultimate Conditioning Andrea

9 a.m.

Rhythmic Stretch/Strength Babs

10 a.m.

Max Force Darrell

11 a.m.

Zumba Andrea

Noon Strength Training Babs

4:30 p.m.

Evolution Lisa

5:30 p.m.

Zumba Ana

6:30 p.m.

Max Force Heather FRIDAY_____________________________________________________________

5:30 a.m.

Friday Boot Camp Linda

8 a.m.

Cardio Fusion Dance Sue

9 a.m.

Max’d Out Will

10 a.m.

Booty Barre Cristi

11 a.m.

Max Force Andrea Noon Zumba Andrea SATURDAY___________________________________________________________

8 a.m.

Max Force Andrea

9 a.m.

Zumba Andrea

10 a.m.

Evolution Erin SUNDAY____________________________________________________________

8:30-9:45 a.m.

Ultimate Conditioning Kirsten/Michelle

10 a.m.

Zumba Andrea

28 | Multnomah Athletic Club WINTER 2015 CLASS GUIDE |

ADVANCED YOGA FLOW This class is appropriate for only those students with a solid and consistent yoga practice and familiar with most yoga postures. Students must be comfortable practicing inversions, hand/arm balances and advanced backbends. Not recommended for those healing injuries.

AM HATHA / HATHA YOGA These mixed-level classes include a combination of breath work (pranayama), postures (asana), meditation and relaxation. Classes may incorporate a variety of yoga styles and poses.

BALANCE CLASS Participants practice the fundamentals of stability and good balance through a variety of exercises and drills. Choreography: None; Level: Beginning; Impact: None.

BOOT CAMP This class is designed for those who want a strong and healthy sweat but no dancing. Backto-basic movement patterns, cardio interval drills and muscle-endurance weight training produce an effective, calorie-burning workout. Participants learn how to modify exercises to meet their fitness level.

Choreography: None;Level: Intermediate/Advanced; Impact: Mixed.

BOOTY BARRE This class combines yoga, Pilates and toning exercises using the ballet barre and light weights.

Focus is on the legs and core. Choreography: None; Level: Beginning; Impact: None.

BOSU STRENGTH Incorporating the BOSU as a tool, this resistance workout class combines traditional weight training with balance and functional stabilization, effectively firing up the neuromuscular system. Choreography: None; Level: All; Impact: None.

BOUNCE BACK BOOT CAMP Babies in strollers accompany their moms as they bounce back to their pre-pregnancy selves. Designed for moms to work out without getting a baby sitter.

Choreography: None; Level: Beginning/Intermediate; Impact: Mixed.

CARDIO FUSION ALLEGRO This is a high-energy, all-cardio class that fuses balance and total-body conditioning exercises.

Choreography: Moderate; Level: Beginning/ Intermediate; Impact: Low.

CARDIO FUSION DANCE This class uses friendly club dance choreography fused with a little old school for a high-energy cardio jam. Choreography: Moderate; Level: Beginning/ Intermediate; Impact: Low.

CARDIO FUSION STEP This class fuses step cardio and interval body training, using an array of apparatus including weights, body bars, balance balls and Bosu. Choreography: Moderate; Level: Beginning/Intermediate; Impact: Low.

DECEMBER 2015

STUDIO TWO

GROUP EX CLASS DESCRIPTIONS

TIME CLASS INSTRUCTOR MONDAY____________________________________________________________

5:45 a.m.

7:45-9 a.m.

9 a.m.

10:05 a.m.

Noon-1:15 p.m.

5:30-6:45 p.m.

Kundalini Yoga Hatha Yoga Pilates Core Challenge Stretch for Life Hatha Flow Yoga Core

Sara Sarah T. Temple Kimmie Sarah T. Rebecca

TUESDAY____________________________________________________________

5:30-6:45 a.m.

7-8:15 a.m.

8:20-8:40 a.m.

9-10:15 a.m.

10:30-noon 5:30 p.m.

6:30-7:45 p.m.

AM Hatha Yin Yoga Meditation Gentle Yoga Expanding Practice Yoga Essential Pilates Mat Work Hatha Yoga

Mike Kate Kate S. Kimmie Lisa Peggy Erin

WEDNESDAY_________________________________________________________

6:30-7:30 a.m.

7:45-9 a.m.

9 a.m.

10:05 a.m.

11 a.m.

Noon-1:15 p.m.

5:30 p.m.

Yoga Flow Hatha Yoga Essential Pilates Mat Work Stretch for Life Yin Yoga Intermediate Yoga Flow Yoga Core

Carole Lani Cristi Val Kimmie Kierstin Rebecca

CARDIO PILATES This cardio- and core-focused class consists of intervals of high-intensity cardio combined with light and medium hand weights. The combination stengthens the heart and sculpts and strengthens the body.

CIRCUIT TRAINING This class combines the muscle conditioning of resistance training and the cardiovascular benefits of aerobics. Choreography: None; Level: Beginning/ Intermediate; Impact: Low.

CORE CARDIO FUNDAMENTALS This class features weight work for the large muscle groups of the torso and extremities as well as the small muscles for core strength. The focus is on balance, extension and rotation. Choreography: None; Level: Beginning/Intermediate; Impact: Low.

CROSS TRAINING Mixing dynamic strength and cardio training with cycling, this class is a complete workout for any level.

CYCLE THERAPY This combination of interval training uses studio cycles, weights and mat work to maximize cardiovascular and core fitness. No rhythm is needed as this is a dance-free zone. Choreography: None; Level: Beginning; Impact: Low.

THURSDAY__________________________________________________________

DUATHLON

Duathlon training incorporates cycling and running into an hour-long class that tests cardio abilities and strengthens endurance. Choreography: None; Level: Beginning/Intermediate; Impact: Low.

6-6:45 a.m.

7-8:15 a.m.

9-10:15 a.m.

10:30-noon Noon-1:15 p.m.

5:30 p.m.

6:30-7:45 p.m.

Wake Up Sun Salutes Hatha Yoga Gentle Yoga Expanding Practice Yoga Hatha Flow Essential Mat Work Hatha Yoga

Carole Sarah T. Kierstin Kimmie Alison Peggy Marchond

FRIDAY_____________________________________________________________

5:45-7 a.m.

7:45-9 a.m.

9 a.m.

10:05 a.m.

Noon-1:15 p.m.

Kundalini Yoga Kundalini Yoga Essential Pilates Mat Work Stretch for Life Intermediate Yoga Flow

Sara Sara Babs Kimmie Kierstin

SATURDAY___________________________________________________________

7-8:15 a.m.

8:30-9:45 a.m.

10 a.m.

Noon-1:30 p.m.

Hatha Yoga Yoga Basics Essential Pilates Mat Work Advanced Yoga Flow

Kimmie Kimmie Babs Jennifer

ESSENTIAL PILATES MAT WORK This class is the classic sequence of Pilates mat exercises, with modifications for beginners and more advanced variations for skilled participants. Magic Circles and bands are used. Flow, breath work and proper progression make this the signature Pilates class. Choreography: None; Level: Beginning/ Intermediate; Impact: None.

ESSENTIAL PILATES MAT WORK WITH PROPS This class follows the essential classic order, with the breakdown of fundamentals that lead into the more advanced series. A variety of props are used, which may include Pilates sticks, physio balls, bands and Magic Circles. The class finishes with stretching the back, hips and hamstrings.Choreography: None; Level: Beginning; Impact: None.

SUNDAY____________________________________________________________

EVOLUTION

EXPANDING PRACTICE YOGA

9:30-10:45 a.m.

10:45-noon 12:30-2 p.m.

4-5:15 p.m.

Hatha Yoga Yoga Basics Expanding Practice Yoga Restorative Yoga

DECEMBER 2015

Lani Lani Alison Kate

This class combines yoga, Pilates and toning exercises using the ballet barre and light weights.

This class is for those students who are familiar with most yoga postures and look to explore all aspects of their yoga practice. Classes emphasize action and alignment. Poses may be held for longer periods of time or revisited several times throughout a class. Time is allowed for students to go deeper into a pose, ask questions and try advanced postures. Yoga philosophy may be incorporated.

| Multnomah Athletic Club WINTER 2015 CLASS GUIDE | 29

STUDIO THREE

TIME

CLASS

GROUP EX CLASS DESCRIPTIONS INSTRUCTOR

MEDITATION

MONDAY____________________________________________________________

7 a.m.

8 a.m.

9 a.m.

10 a.m.

Noon

Nia Pilates Mat Work Essential Pilates Mat Work w/ Props Contemporary Dance Fitness Tai Chi

Anita Gina

MELT

Cristi Erin David

TUESDAY____________________________________________________________

5:45 a.m.

8 a.m.

9 a.m.

10 a.m.

11 a.m.

12:15 p.m.

1-2:15 p.m.

Motion Sculpt FloorPlay Nia Booty Barre Yoga Core Fundamentals Men’s Conditioning Power Yoga

Val Anita Anita Cristi Erin Molly Brittain

5:30 a.m.

7 a.m.

8 a.m.

9 a.m.

10 a.m.

Essential Pilates Mat Work Nia MELT Will Power and Grace Evolution

This class uses the MELT soft foam and half-foam rollers to allow the body to execute Pilates moves more accurately and to prepare for the precision of Pilates apparatus work. Choreography: None; Level: Beginning; Impact: Low.

MOTION SCULPT

Angie Anita Sandy Kierstin Erin

5:45 a.m.

8 a.m.

9 a.m.

10 a.m.

11 a.m.

12:15 p.m.

Motion Sculpt FloorPlay Nia Evolution Yoga Core Fundamentals Men’s Conditioning

Val Anita Anita Lisa Erin Molly

7 a.m.

8 a.m.

9 a.m.

10 a.m.

Noon

Nia MELT Evolution Contemporary Dance Fitness Tai Chi

Anita Sandy Lisa Erin David

9 a.m.

10 a.m.

FloorPlay Nia

Anita Anita

FloorPlay uses flexibility, agility, mobility, stability, strength and floor movement to help participants become strong, stretched, balanced and fit. This 30-minute class can be coupled with the Nia class that follows. Choreography: None; Level: All; Impact: Low.

GENTLE YOGA This is a gentle class for students recovering from injury or those who need a slower pace. Standing, seated and restorative asanas are taught. Stress relief, flexibility, range of motion and strength development is stressed.

KUNDALINI YOGA Techniques include cross-legged or seated positions; different breath-work techniques; the use of

Athletic style of yoga combining Ashtanga and Iyengar alignment suitable for students with prior yoga experience.

RESTORATIVE YOGA

mantras; and closed eyes and mental focus (often on the sound of the breath).

This is a gentle class for students recovering from injury or those who need a slower pace. Standing, seated and restorative asanas are taught. Stress relief, flexibility, range of motion and strength development is stressed.

MAX FORCE

RHYTHMIC STRETCH/STRENGTH

Group weight training with adjustable plates is tailored to individual level and goals. Participants improve muscle definition, strength and endurance using proven weight room principles. Choreography: None; Level: All; Impact: Low.

This class fuses cardio with interval body training, using an array of apparatus including weights, body bars, balance balls and Bosu. Choreography: Moderate; Level: Beginning/Intermediate; Impact: Low.

SMOOTH JAZZ

MAX’D OUT

In this fitness class disguised as jazz dance training, participants are led through an elemental dance warm-up and then into combination building. It builds toward a short, sophisticated and fun jazz dance segment and finishes with mat work. Choreography: Advanced; Level: Intermediate; Impact: Low.

GROUP EX CLASS DESCRIPTIONS FLOORPLAY

This intermediate/advanced-level class integrates the series of mat exercises in a sequence and flow.

For example, the long stretch, up stretch, and plank to arabesque combine to keep the exercise moving.

This class also integrates MAC Pilates Studio reformer exercises into the workout. Props are used for intensity variation. Choreography: None; Level: Beginning; Impact: None.

POWER YOGA

SUNDAY____________________________________________________________

Done barefoot to diverse music, participants are guided through easy-to-follow moves incorporating dance, yoga, martial arts, self-expression and more.

Choreography: Moderate; Level: All; Impact: Low.

PILATES CORE CHALLENGE

FRIDAY_____________________________________________________________

Smooth and rhythmic best describe how this class moves. Muscle groups work in balance to tone and strengthen. An enhanced stretching session improves flexibility. Choreography: Moderate; Level: All; Impact: Low.

NIA

THURSDAY__________________________________________________________

This class uses both the MELT soft foam roller and a one-half firm foam roller to allow the body to execute Pilates moves more accurately and to prepare for the precision of Pilates apparatus work. Choreography: None; Level: Beginning; Impact: None.

MELT ON PILATES

WEDNESDAY_________________________________________________________

This class consists of light movement designed to open the hips, yogic breathing, guided systematic relaxation and meditation.

Max’d Out emphasizes intense training for 4-5 minutes with a short cool-down period between intervals. This class tests endurance and strength, while providing a fun environment with creative workouts that promote core strength, cardio training and overall strength gain. Choreography: None; Level: Beginning/Intermediate; Impact: Low.

30 | Multnomah Athletic Club WINTER 2015 CLASS GUIDE |

DECEMBER 2015

SPIN STUDIO

TIME

CLASS

GROUP EX CLASS DESCRIPTIONS INSTRUCTOR

MONDAY____________________________________________________________

6:30 a.m.

Noon 6:30 p.m.

Studio Cycling Studio Cycling Studio Cycling

Temple Josh Linda

TUESDAY____________________________________________________________

8 a.m.

11 a.m.

5:30 p.m.

Cycle Therapy Studio Cycling Studio Cycling

Tysen Michael Lisa Bendt

WEDNESDAY_________________________________________________________

6:30 a.m.

Noon 6:30 p.m.

Studio Cycling Studio Cycling Studio Cycling

Val Nick Michael

enhance the workout. Choreography: Beginning; Level: Beginning/Intermediate; Impact: Low.

STRETCH FOR LIFE This 45-minute class is devoted to stretching and body awareness. Breathing and relaxation techniques are practiced as well. Choreography: None; Level: Beginning; Impact: None.

TAI CHI Tai chi uses slow, smooth body movements to achieve a state of relaxation of both body and mind.

As a system of physical exercise used to improve and maintain health, tai chi can also strengthen the cardiovascular and immune systems. Choreography: None; Level: Beginning; Impact: None. This class can be adapted to meet all fitness levels.

THURSDAY__________________________________________________________

ULTIMATE CONDITIONING

This is the ultimate calorie-burning workout, combining intervals of cardiovascular step drills, concentrated weight training and plyometric options.

5:30 a.m.

8 a.m.

11 a.m.

5:30 p.m.

Duathlon Cycle Therapy Studio Cycling Studio Cycling

Kirsten Tysen Mike Lisa Bendt

FRIDAY_____________________________________________________________

6:30 a.m.

Noon

Studio Cycling Studio Cycling

Maria Michael

WAKE UP SUN SALUTES These mixed-level classes include a combination of breath work (pranayama), postures (asana), meditation and relaxation. Classes may incorporate a variety of yoga styles and poses.

SATURDAY___________________________________________________________

WILL POWER AND GRACE

This is the high-energy, cardiovascular solution mind-body practitioners have been looking for and the foot-fitness conditioning program athletes need.

This workout is as philosophical is it is physical, where full-body functional workout meets sports psychology.

Smart and safe barefoot training methods strengthen the feet while correcting imbalances in ankles, knees and hips. Choreography: None; Level: All; Impact: Mixed.

7 a.m.

9 a.m.

Studio Cycling Studio Cycling

Val Maria

SUNDAY____________________________________________________________

7:15 a.m.

9 a.m.

Studio Cycling Studio Cycling

Kirsten Andrea

OTHER LOCATIONS

TIME

CLASS

INSTRUCTOR

MONDAY____________________________________________________________

10 a.m.

Bounce Back Boot Camp Meet at the Athletic Entrance

Heather

TUESDAY____________________________________________________________

9-9:30 a.m.

Balance Class Gymnastics Arena

Sandy

10 a.m.

Circuit Small Weight Room

Babs

THURSDAY__________________________________________________________

9-9:30 a.m.

Balance Class Gymnastics Arena

Sandy

10 a.m.

Bounce Back Boot Camp Meet at the Athletic Entrance

Heather

10 a.m.

Circuit Small Weight Room

Babs

YIN YOGA Yin yoga is a cooling and meditative practice that is a wonderful complement to more active forms of exercise. In yin yoga, poses target the hips and low back and are held for 3-5 minutes, allowing the muscles to relax and the connective tissues and joints to gently stretch. While the practice can be relaxing and restorative, it also cultivates discipline and focus by encouraging stillness and deep inner listening.

YOGA BASICS This class is for students with little or no yoga experience and is recommended as a good foundation for yoga practice. Basic postures and breath work are taught with the goal of building strength, flexibility, balance and endurance. Basic alignment is stressed.

YOGA CORE This athletic style of yoga includes breath work, core work, yoga postures and relaxation.

YOGA FLOW

STRENGTH TRAINING

Level: Beginning/Intermediate; Impact: Low.

This class introduces increased movement and breath connection to basic yoga postures using a variety of styles. It is a full mind/body practice appropriate for people of all ages and skill levels.

This class features weight work for the large muscle groups of the torso and extremities as well as the small muscles for core strength. The focus is on balance, extension and rotation. Choreography: None;

STRETCH AND STRENGTH

ZUMBA

This non-impact aerobics class features in-depth core muscle work. Various stabilitybuilding and balance apparatus are used to

High-energy and motivation music makes this easy-to-follow Latin dance/aerobics class fun and a workout.

GROUP EX CLASS DESCRIPTIONS

DECEMBER 2015

| Multnomah Athletic Club WINTER 2015 CLASS GUIDE | 31

WINTER 2015 CLASS GUIDE GENERAL INFORMATION JUNIOR RULES • Junior members are required to conduct themselves in a courteous and respectful manner while using the club facilities. If any rule is violated, a junior’s membership privileges may be suspended.

• Juniors ages 7 to 10 must be in a supervised or monitored area at all times if they are not with an adult.

• The hours for juniors ages 11 to 13 are open-9 p.m., Monday through Friday; and all hours on weekends and legal holidays.

• Juniors 14 and older are allowed in the clubhouse without an accompanying adult from opening to closing throughout the year.

• Junior members must check in when entering the club at the Athletic Entrance, Front Desk or fourth floor security entrance. Juniors ages 7 to 10 must provide their name and/ or membership number. Members ages 11 to 17 must scan their current photo membership card.

• Juniors are encouraged to enter the club by the Athletic Entrance. Juniors may not congregate in the Main Lobby while waiting to be picked up.

• Junior members are not allowed to sponsor guests.

• The Junior Lounge and E & C Gallery are available for use by juniors during junior hours.

• Proper attire is required in the social areas of the club including the Main Entrance, lobbies and first-floor restaurants.

See Club Rules or Dress Code brochure for details.

• Basement-level senior locker rooms, saunas, steam room and whirlpool are off limits to juniors except on Family Days when accompanied by an adult member.

• Juniors ages 7 to 17 may use the east Sun Deck during open swim hours in the Sun Deck Pool.

FACILITIES HOURS AND RULES • Dress shoes or marking-soled shoes are prohibited on courts, gymnasium, and in all studios.

• Handball: Juniors may use handball courts 1-6, except during prime time or when in use by senior or intermediate members. Juniors must vacate the court if senior or intermediate members wish to use the court. Junior members are expected to adhere to all court rules and regulations.

Reserve courts online or by calling 503-517-7599.

• Squash: Juniors may use squash courts except during prime time hours (11:20 a.m.-1:30 p.m. and 5-7 p.m.) or when in use by senior or intermediate members. Juniors must vacate the court if senior or intermediate members wish to use the court. Reserve courts online or by calling 503-517-7584.

• Racquetball: Juniors may use racquetball courts 5-10, except during prime time hours (5:30-7:30 p.m.) or when in use by senior or intermediate members. Juniors must vacate the court if senior or intermediate members wish to use the court. Junior members are expected to adhere to all court rules and regulations. Reserve courts online or by calling 503-517-7599.

• Tennis: Juniors are allowed to reserve one pre-reserved court per week, but may play on as many day-of-play courts as are available. Juniors are not allowed to reserve tennis courts during adult prime times: 9:30 a.m., noon and 5 p.m. Junior open play is held Monday through Friday on tennis courts 1-4. Group and private tennis instruction is available by calling the Tennis Office at 503-223-6251, ext. 592. All tennis court reservations must be made or cancelled by calling the reservation line at 503-517-7590.

Tennis court attire: No cutoffs, swim suits, jeans or exercise outfits. Shirts must be worn.

• Adult weight rooms: Juniors must be age 14 or older to use the adult weight rooms. They may use the rooms during the hours they are allowed in the club.

• Junior Weight Room: Juniors ages 7 to 13 may use the room Monday through Wednesday from 3:30-7 p.m.; Thursday and Friday from 3:30-6 p.m.; and Saturday and Sunday from 10 a.m.-2 p.m. For holiday hours, contact Junior Sports Supervisor Mike Donovan at 503-517-7578 or MDonovan@ theMAC.com.

• Swimming pools: Pool schedules are available in the Aquatics Office, on the -M-formation Walls and at www. theMAC.com/aquatics.

MANAGERS AND OFFICE HOURS

Athletic Services Ed Stoner 8 a.m.-4:30 p.m. basement 503-517-7530 Aquatics Lisa Virtue 8 a.m.-4:30 p.m. mezzanine 503-517-7508 Child Care Jenny Robinett 8 a.m.-5 p.m.

Parking Structure 503-517-7217 Fitness Darrell Duvauchelle 8 a.m.-4:30 p.m. basement 503-517-7545 Gymnastics Meg Doxtator 9 a.m.-5:30 p.m.

Parking Structure 503-517-7562 Junior Sports Dan Baggett 8 a.m.-5 p.m.

West Gym 503-517-7571

32 | Multnomah Athletic Club WINTER 2015 CLASS GUIDE |

DECEMBER 2015

Member Events Abby DenUyl 8 a.m.-5 p.m. first floor 503-517-7265 Outdoor Chad Failla 9 a.m.-5 p.m.

Main Gym East 503-517-7574 Squash Ashley Read 10:30 a.m.-6 p.m. mezzanine 503-517-7585 Tennis Wayne Pickard 8 a.m.-4:30 p.m.

Parking Structure 503-517-7594 Batting/Lacrosse/Golf Cage reservation required 7 a.m.-4:30 p.m.

Main Gym East 503-519-0651

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