Melrose Winter Session 2019

Winter Session: 2019 Jan 2 - Feb 17

Member Registration: Dec 3 Non-Member Registration: Dec 13

Winter Session Program Guide

Melrose Family YMCA

Welcome Winter Session: January 2 - February 17 Member Registration: December 3 Non-Member Registration: December 13

Register Online at ymcametronorth.org

*Please Note: Monday, December 31 and Tuesday, January 1 classes will be made up over February Vacation.

LOCATIONS Main Street Facility

Melrose Y Academy

497 Main St. Melrose, MA 02176 Phone Number: 781.665.4360 Fax Number: 781.462.6022

106 Main St. Melrose, MA 02176 Phone Number: 781.665.8522 Fax Number: 781.462.0980

Hours: Mon-Fri: Sat & Sun:

Hours: Infant, Toddler & Preschool Care Mon-Fri: 6:30am-6:00pm

5:00am-10:00pm 6:30am-6:00pm

Stoneham Y Academy

Stoneham Total Wellness Studio

39 Pleasant St. Stoneham, MA 02180 Phone Number: 781.279.2002 Fax Number: 781.279.3260

39 Pleasant St. Stoneham, MA 02180

Hours: Infant, Toddler & Preschool Care Mon-Fri: 6:30am - 6:00pm Out-of-School Time Care Mon-Fri: 2:00pm-6:00pm Vacation Programs 8:00am - 6:00pm

Holiday Hours:

• Personal Training • Group Exercise Classes Not a member? You can purchase a drop-in pass for $15. Or save money and buy a 10-Class Pass for $100!

You can buy the pass online or at the Melrose Family YMCA Welcome Center.

For more information, please contact Bernadette Farrell at bfarrell@metronorthymca.org.

New Year’s Day, Jan 1: 12:00pm-6:00pm Martin Luther King, Jr. Day, Jan 21: Regular Hours Presidents’ Day, Feb 18: Regular Hours

Member Benefits Child Watch Services Member must remain on premises. Child Watch Services are limited to 2 hours a day per membership and are available at 497 Main Street. For more information email: Hannah McCurdy at hmccurdy@metronorthymca.org

Hours: Monday-Friday: 8:00am-12:30pm Monday-Thursday: 4:30pm-7:30pm Saturday: 8:00am-12:30pm Sunday: 8:00am-12:30pm

Rates: • FREE for Family Members • Individual Members $3/hr per child-$5/hr siblings • Non-Members $5/hr per child-$7/hr siblings

Kids’ Night Out Your children will enjoy games and crafts while you enjoy a night out!

Pizza and water will be served. Space is limited. Sign-ups will not be taken after 5:00pm the Wednesday before a KNO. Cancellations must be made by Wednesday at 5:00pm or will result in a $20 cancellation fee. Ages 3+ and must be potty-trained.

Rates: $20 for the first child with family membership and $5 for each additional child.

Friday, January 18 Friday, February 15 Friday, March 15

5:30pm-8:30pm 5:30pm-8:30pm 5:30pm-8:30pm

Upcoming Events Ice Skating at Flynn Rink Saturday, January 12 12:20pm-1:20pm

Ice Skating at Burbank Ice Arena Thursday, February 21 1:30pm-3:30pm

Winter Character Series

Family Pool Party Friday, February 22 12:30pm-2:00pm

Skates are available to rent at the rink for a fee. Complimentary hot chocolate will be served while supplies last. Please register with the Welcome Center. For Members only.

FREE for Family Members!

Children ages 2-7 are welcome to join us in our Child Watch room for a meet and greet with their favorite character. Your little one will get to interact and take pictures with characters while enjoying crafts and a special story. Please note: Child Watch will close one hour early at 11:30am on these dates for the event. Please register in advance at the Welcome Center.

Fairy Tales with Cinderella Monday, January 21: 11:30am-12:30pm

Join us for an afternoon of fun during February vacation. Skates available to rent at the rink for a fee. Please register with the Welcome Center. For members only.

Bring your family down to the Y for a special Family Swim time during the vacation week!

Light refreshments will be served in the lobby at the conclusion of the event. Free for Family Members.

Indoor Triathlon Saturday, February 23 9:30am at the Torigian YMCA

Super Bowl Zumbathon Sunday, February 3

At your designated start time, you will begin with a 10 minute swim in our indoor pool, shift gears and spend the next 30 minutes cycling on one of our bikes and then race toward the finish line with 20 minutes on the treadmill.

Participants will be allowed time to safely change from the pool to cycling and to move from cycling to a treadmill. The first wave will start at 9:30am and a new wave will start every 15 minutes. All participants must be 14 years or older.

Scoring: Race volunteers will record distance covered during the swim, bike and run. Points will be awarded based on your finish in each event.

Curious Creatures Monday, February 18 11:00am-12:00pm 12:00pm-1:00pm

Race Fees: Individual: $34 through January 31 $39 beginning February 1 Team fee: $48 through January 31 $57 beginning February 1

Power Ranger Power Hour Tuesday, February 19: 11:30am-12:30pm

10:00am-11:30am $10 Member, $15 Non-Member Join your favorite instructors for 90 minutes of super fun on Super Bowl Sunday! We will have door prizes, raffles and light refreshments. All proceeds benefit our scholarship fund. Don’t forget to wear your football gear!

Come see alligators, snakes and more. Free for members. Please register with the Welcome Center in advance as space is limited for each session.

3 on 3 Basketball Tournament Wednesday, February 20 12:00pm-5:00pm

This tournament is open to all community members. Win prizes and bragging rights!

Must enter with a team of 3 or more. Ages 12-18 years old. For more information, contact Steve Headley at: sheadley@metronorthymca.org.

For more information please contact Bernadette Farrell at bfarrell@metronorthymca.org.

BIRTHDAY PARTIES AT MELROSE FAMILY YMCA All parties include one hour of bouncing, swimming or playing and a half hour in the party room.

Pool Party Swimmers must pass a swim test to swim in the deep end. Two adults will need to remain with the party at all times. Pool parties take place between 1:30-3:00pm on Sundays. Maximum of 25 participants. For more information contact Rachel Heard at rheard@ metronorthymca.org.

Member: $200 Youth Member: $225 Non-Member: $250 Gym Party (5+ years) Maximum of 20 participants. For more information contact Steve Headley at sheadley@metronorthymca.org.

Member: $200 Youth Member: $225 Non-Member: $250 Bounce House Party (5+ years) Maximum of 10 children in the bounce house at once. For more information contact Steve Headley at sheadley@metronorthymca.org.

Member: $250 Youth Member: $250 Non-Member: $300 Zumba Party (7+ years) ZumbaÂŽ birthday party is the ultimate dance-fitness party for young ZumbaÂŽ fans, where they can dance it out and rock with friends to their own rules. A full hour of non-stop fun with dancing to Latin and International beats. For more information contact Bernadette Farrell at bfarrell@metronorthymca.org.

Member: $250 Youth Member: $250 Non-Member: $275

Aquatics

The Y is “America’s Swim Instructor” and the most accessible community resource to prevent drowning and encourage a lifelong enjoyment of swimming.

LEVEL TO STAGE

CONVERSIONS SWIM LEVEL

SWIM STAGE

Parent/Child 1 Parent/Child 2 Parent/Child 3 Skipper Pike Eel Rays Starfish Little Fins Polliwog Guppies Minnows Fish Jr. Fins Sr. Fins

A B B B 1 1 1 2 2 3 3 4 4 1 2 2 3 4 4 5 5 6 6

Infant & Toddler Infant & Toddler Preschool Preschool Preschool Preschool Preschool Preschool Preschool School Age School Age School Age School Age School Age School Age

Infant & Toddler 6 mo - age 3 Stages A-B

*Please Note: Varying by branch, level 3 and higher participants must be able to swim without a flotation device.

YMCA of Metro North | ymcametronorth.org

Preschool Ages 3-5 Stages 1-4

School Age Ages 5-12 Stages 1-6

Aquatics Water Fitness Classes Water Exercise 60 Mins Member: FREE

Hydro-Pilates 45 Mins Non-Member: $96

Member: $28

Join us for a full body workout! A combination of cardio respiratory endurance, muscle conditioning and interval training. Registration is required.

Water Zen 45 Mins

Aquatics Stretch 60 Mins Member: FREE

Member: $28

Non-Member: $72

Non-Member: $34

This is an interval class combining cardio and mind/body work including hydropilates, water yoga and Ai Chi (water Ti Chi). Open to all levels, this class is in both the deep and shallow ends. Therefore, a comfort level in the deep end and belts are recommended.

Promote functional endurance as well as musculoskeletal flexibility.

Swim Fit 60 Mins Member: $61

Non-Member: $34

Enjoy the benefits of pilates and water exercise all at the same time. Recharge while increasing your core and muscular strength and flexibility.

Non-Member: $91

Workouts for triathletes and fitness swimmers.

All levels are welcome.

Water Exercise

Sun

Aquatics Stretch Swim Fit Hydro-Pilates Water Zen

Mon

Tue

Wed

Thu

Fri

9:00am 7:30 pm 1:00pm

9:00am

9:00am

9:00am

9:00am 6:30 pm

1:00pm 10:00am

1:00pm

1:00pm 10:00am

10:00am

Sat

10:00am 10:00am

Parent & Child Swim Lessons 30 Minutes | 6 months – Age 3 Family Member: $64 Youth Member: $98 Non-Member: $155

Parent/ Child A (6-18 Months w/parent)

Parent/ Child B (19 - 36 Months w/parent)

Parents learn water safety, holds and towing techniques that encourage basic kicking/pulling and water independence for children. Swim diaper must be worn.

Toddlers are introduced to submerging, kicking and pulling combinations, floating and swimming without flotation. Swim diaper must be worn for children not potty trained.

Parent/Child A Parent/Child B

Sun

9:00am 9:35am 10:10am 10:45am

Mon

Tue

Wed

10:00am 10:45am

11:00am 11:30am

10:00am

Thu

Fri

Sat

9:00am 9:35am 10:10am 10:45am

Preschool Swim Parents are allowed on deck for the first and last five minutes of each class.

Parents are allowed to stay on the deck for the class of the season

30 Minutes | Ages 3 - 6 Family Member: $70 Youth Member: $125 Non-Member: $190

Stage 1

Stage 3

This class is for the child who has little or no experience. Increases comfort with underwater exploration and introduces basic self-rescue skills performed with assistance. Please bring goggles to class.

Swimmers must swim 20 feet or about three quarters the width of the pool without flotation to enter this class. Develops intermediate self-rescue skills performed at longer distances than in previous stages. This class will be taught in the deep end of the pool. Please bring goggles to class.

Stage 2 Swimmers must swim 5 feet without assistance or flotation and fully submerge their face in the water to enter this class. Encourages forward movement in water and basic self-rescue skills performed independently. Please bring goggles to class.

Stage 4 Swimmers must be able to proficiently swim the width of the pool on their stomach and back without floatation to enter this class. Introduces basic stroke technique in front crawl and back crawl and reinforces water safety through treading water and elementary backstroke. This class will be taught in the deep end of the pool.

Please bring goggles to class.

Stage 1

Sun

Mon

Tue

Wed

9:00am 9:35am 10:10am 10:45am 11:20am 11:55am

11:20am 4:15pm 4:50pm

10:00am 3:30pm 4:15pm 4:50pm 5:25pm

10:45am 4:15pm 4:50pm 5:25pm 6:00pm

10:00am 11:00am 3:30pm 4:15pm 4:50pm 5:25pm 6:00pm

10:00am

Stage 2

9:00am 9:35am 10:10am 10:45am 11:55am

4:50pm 5:25pm

10:30am 11:30am 3:30pm 4:50pm 6:00pm

10:45am 11:20am 4:50pm 5:25pm

10:30am 11:30am 3:30pm

10:45am

Stage 3

9:00am 9:35am

6:00pm

11:20am 4:15pm

11:30am 6:00pm

11:20am

Stage 4

4:50pm

Thu

4:50pm

Fri

Sat

9:00am 9:35am 10:10am 10:45am 11:20am 11:55am 12:30pm 1:05pm 9:00am 9:35am 10:10am 10:45am 11:20am 12:30pm 1:05pm 9:35am 10:10am 10:45am 1:05pm 9:35am 11:55am

Aquatics Youth Swim Lessons Parents are allowed on deck for the first and last five minutes of each class.

Parents are allowed to stay on the deck for the class of the season

30 Minutes | Ages 6+ Family Member: $70 Youth Member: $125 Non-Member: $190

Stage 1 & 2

Stage 4

This class is for the child who has little or no experience. Increases comfort with underwater exploration and introduces basic self-rescue skills performed with assistance. Please bring goggles to class.

Swimmers must be able to proficiently swim the width of the pool on their stomach and back without flotation to enter this class. Introduces basic stroke technique in front crawl and back crawl and reinforces water safety through treading water and elementary backstroke. This class will be taught in the deep end of the pool.

Please bring goggles to class.

Stage 3 Swimmers must swim 20 feet or about three quarters the width of the pool without flotation to enter this class. Develops intermediate self-rescue skills performed at longer distances than in previous stages. This class will be taught in the deep end of the pool. Please bring goggles to class Stage 1 & 2 Stage 3 Stage 4

Sun 11:20am 11:55am 9:00am 10:10am 10:45am 9:35am 10:10am 10:45am

Mon

Tue

Wed

6:00pm

5:25pm

4:50pm

5:25pm

4:50pm 6:00pm

4:50pm 5:25pm 4:15pm 6:00pm

Thu

4:15pm 5:25pm

4:15pm 5:25pm

6:00pm

5:25pm

Fri

Sat

9:00am 10:45am 11:20am 9:00am 10:10am 11:20am

Advanced Swim 40 Minutes | Ages 6+ Family Member: $75 Youth Member: $130 Non-Member: $195

Stage 5

Stage 6

Swimmers must be able to swim the entire length of the pool with proficient front crawl and backstroke and tread water for 1 minute to enter this class. Please bring goggles to class.

Swimmers must be able to swim 200 yards continuously with proficient front crawl and backstroke, with rudimentary breast stroke, butterfly stroke and tread water for 2 minutes to enter this class. Please bring goggles.

Stage 5 Stage 6

Sun 11:20am 12:05pm 11:20am

Mon 4:05pm

Tue

Wed

3:30pm 4:05pm

4:05pm

Thu

3:30pm 4:05pm

Fri

Sat 11:55am 12:40pm 11:55am

Advanced Swim 30 Minutes | 6+ Years Family Member: $140 Youth Member: $250

Competitive Swim Class Twice Per Week. Members only.

Swimmers must be able to show proficiency in all four competitive strokes to be able to sign up for this class. Must complete level 6 and be evaluated by a director. For more information please contact: Benjamin Allis at ballis@metronorthymca.org

Competitive Swim

Sun

Mon

Tue

Private Lessons

Non-Member 4 Classes: 6 Classes:

Fri

Sat

FREE for Members Not sure which stage your child is in? Come in for a swim lesson evaluation. Saturdays 1:45pm-2:00pm or Sundays 12:45pm-1:00pm.

Please register in advance at the Welcome Center to reserve your time.

melroseprivateswim@metronorthymca.org.

You will be contacted when a slot becomes available.

$160 $180

Thu 3:30pm

Swim Evaluations

A great way to learn to swim or improve stroke techniques. Each lesson lasts 30 minutes.

To register, please contact:

Private Member: 4 Classes: 6 Classes:

Wed

3:30pm

Semi-Private* Member: 4 Classes: $220 6 Classes: $300 Non-Member

$180 $210

4 Classes: 6 Classes:

$260 $360

*Max 3 swimmers-fee is total for all swimmers.

Adult Swim Adult Beginner A Swim Lessons

Intermediate Swim Lessons

Not much experience? Want to build your skills? This is the place to start! Participants will become more confident in the water and learn the fundamentals of swimming and aquatic safety.

Develop basic swim strokes and have the opportunity to try more advanced swim strokes in this class. Participants must swim 25 yards comfortably.

30 Minutes | Ages 17+ Member: $80 Non-Member: $120

30 Minutes | Ages 17+ Member: $80 Non-Member: $120

Adult Beginner B Swim Lessons 30 Minutes | Ages 17+ Member: $80 Non-Member: $120

This class is designed for beginners who are ready to begin swimming in the deep end of the pool.

Adult Beginner A Adult Beginner B Intermediate

Sun 8:00am 8:30am

Mon

Tue

Wed 8:00pm 8:30pm 8:30pm

Thu

Fri

Sat

Aquatics CERTIFICATION CLASSES Adult and Pediatric CPR/AED Certification Member: $75 Non-Member: $100

Certification:

Fri. January 25:

Tue. March 19:

5:30pm - 7:30pm 5:30pm - 7:30pm

This course will prepare you to recognize and care for breathing and cardiac emergencies involving adults, children and infants and meets OSHA/ workplace requirements. This is a blended learning course. The online portion must be completed prior to class session. This Adult and Pediatric CPR/ AED Certificate is valid for two years through the American Red Cross.

Lifeguard Training Includes CPR, First Aid, AED Ages 15+ | Member: $300 Non-Member: $425

Full Course:

February 18- February 21 (Mon-Thu)

8:00am-4:00pm (With online components)

Students will be trained in the nationally recognized Red Cross Lifeguard Course including CPR, First Aid and AED. Certification is determined by successful completion of a comprehensive written exam and water test. Swimming skills are a prerequisite and attendance in all classes is mandatory. Please contact Benjamin Allis at ballis@metronorthymca. org to schedule a swim test.

March 5- March 7 (Tue-Thu) 8:00am-4:00pm (With online components)

March 12- March 14 (Tue-Thu) 8:00am-4:00pm (With online components)

March 19- March 21 (Tue-Thu) 8:00am-4:00pm (With online components)

Lifeguard Recertification

Sessions:

Sat. February 23:

8:00am - 4:00pm

This is a one-day blended course with both an online and in class segment. Recertification is determined by successful completion of a comprehensive written exam and water test.

Students must show proof that their current certification has expired within 30 days after expiration date. Please contact Benjamin Allis at ballis@metronorthymca.org for more information.

8:00am - 4:00pm

Ages 15+ | Member: $200 Non-Member: $325

Fri. March 15:

Lap Swim & Open Swim FREE for Members!

Lap swim is available for ages 14+. Open swim is available for all ages. Children 6 and younger MUST be accompanied by a supervising adult in the water within arm’s reach. All participants ages 6+ must use gender appropriate locker rooms.

For the most current Lap Swim and Open Swim times visit www.ymcametronorth.org.

T c y h

Youth Development

The Y nurtures the potential of every child and teen by supporting their unique youth development journey through holistic programming.

Youth Development Youth Sports Family Member: $62 Youth Member: $91 Non-Member: $120

Hop, Skip, Read (Ages 1.5-3)

Basketball for Beginners (Ages 3-5)

Run, hop, skip and jump through games that will develop gross motor skills. Class will finish each week with a story.

Learn the basics of basketball such as dribbling, shooting and passing.

30 Minutes

45 Minutes

Speed Stars (Ages 3-5)

Youth Soccer (Ages 3-5)

45 Minutes

45 Minutes

This class teaches basic fundamentals, teamwork and fun with a ball at your feet.

Help your child learn how to run, jump, throw and compete as we offer instruction and practice in the fundamentals of the track and field.

Mini All-Stars (Ages 3-5)

Youth Soccer II (Ages 6-7)

45 Minutes

45 Minutes

This class offers different sports and games each week.

This class will reinforce basic soccer skills and teach more advanced skills.

T-Ball (Ages 3-5) 45 Minutes

Enjoy learning how to hit, field, throw and run the bases.

Sun Hop, Skip, Read Youth Soccer Mini All-Stars

Mon

Tue

9:00am 4:15pm 10:00am

11:00am

Wed

Fri

8:30am 11:00am 10:00am 5:15pm

10:00am 5:00pm

Sat

11:00am 11:00am 4:15pm

T-Ball Basketball for Beginners Speed Stars Youth Soccer II

Thu

10:00am 5:00pm

Youth Sports Family Member: $62 Youth Member: $91 Non-Member: $120

Jump Shots (Ages 5-8)

Basketball Champs (Ages 9-12)

The main focus of Jump Shots is to teach fun in the sport of basketball. Learn ball control, passing, shooting, and the general rules of the game.

Players will have an opportunity to work on all aspects of the game, from shooting to dribbling to passing to defense. Occasional games and contests will be mixed with skill-building drills to keep the class fun for all participants.

45 Minutes

45 Minutes

Floor Hockey (Ages 6-9) 45 Minutes

Practice proper stick handling techniques, passing and shooting while learning the rules of the game.

Nerf Blasters (Ages 7-10)

Youth Basketball League (Ages 5-8) Family Member: $102 Youth Member: $120 Non-Member: $177 Saturday: 10:00am-11:00am

45 Minutes

Speed, accuracy and teamwork will be taught to improve fitness! Game is similar to paintball or laser tag.

Dodgeball (Ages 7-10) 45 Minutes

Enjoy running, throwing and dodging while learning to work in a team setting. Fun is guaranteed!

Sun Jump Shots Floor Hockey Nerf Blasters Dodgeball Basketball Champs Youth Basketball League

Learn the fundamentals of playing team basketball while developing individual skills. There will be instruction followed by a game. Games will be played at the Main Street location. Please note: parents/guardians are asked to stay for the game and assist their child in following coaches’ directions. If interested in volunteering as a coach, please contact: Steve Headley at sheadley@metronothymca.org

Mon

Tue

Wed

5:00pm

3:15pm

3:15pm

Thu

Fri

Sat

4:15pm 4:15pm 5:00pm 3:15pm 10:00am

Youth Development Youth Enrichment Family Member: FREE Youth Member: $91 Non-Member: $120

Crafty Creations (Ages 2.5-6)

30 Minutes

Children will work on fine motor skills by creating weekly themed arts and crafts projects.

Garden Growers (Ages 3-6)

30 Minutes

Children will have the opportunity to grow through projects that incorporate various gardening principles and techniques.

Healthy Kids Kitchen (Ages 3-6)

40 Minutes

Children will learn the fundamentals of cooking including kitchen safety and healthy eating habits. Each class children will leave with a recipe card to practice skills at home. *We may not be able to accommodate all types of food allergies.

Sun Crafty Creations Garden Growers Healthy Kids Kitchen Little Makers Music and Movement

Mon

Little Makers-Mommy & Me (Ages 2-5)

30 Minutes

This student-centered, mix-aged program cultivates creativity, fosters innovative thinking and problem-solving skills that help with educational development. Children 2 to 5 rely on imagination in this open-ended play space, where they can build, invent and create alongside their caregivers. Each week a new art or sensory learning station will be featured in our “Tinker Lab� along with other STEAM-based activities.

Music and Movement (Ages 1.5-4)

30 Minutes

Each week we will learn about music through various song, dance and interactive instruments.

Tue

Wed

Thu

Fri

Sat

10:30am 10:30am 10:30am 10:30am 10:30am

T a a r r

Healthy Living

The Y aims to improve the nation’s health and well-being by providing programs and activities that promote wellness, reduce risk for disease and help others reclaim their health.

Healthy Living Adult Fitness Family Member: $79 Member: $98 Non-Member: $148

All prices for adult fitness classes unless otherwise noted.

Tread & Shred

Speed Training for Adults-NEW!

30 minutes of intense cardio followed by 45 minutes of strength training drills that focus on toning and sculpting.

Steve Headley, member of the Barbados National Track Team, leads this specialty class for adult athletes that teaches proper technique and mechanics for improving speed performance to get you to the next level. Whatever your sport, this class is applicable to you. Like the youth class, this is for intermediate to advanced athletes training for a sport, not an entry-level fitness class.

75 Minutes Family Member: $97 Member: $122 Non-Member: $148

60 Minutes Family Member: $112 Member: $160 Non-Member: $216

Lift Heavy, Look Lean for Men 60 Minutes Family Member: $165 Member: $216 Non-Member: $302

This class will teach strategies for getting cut and lean using free weights, barbells and dietary adjustments, but for MEN! Includes 2 workouts per week with Josh Brown, and 2 body composition measurements at the start and the end of the session (a $50 value).

Lift Heavy, Look Lean

60 Minutes Family Member: $165 Member: $216 Non-Member: $302 Women only class that will teach strategies for getting cut and lean using free weights, barbells and dietary adjustments. Includes 2 workouts per week and 2 body composition measurements at the start and the end of the session (a $50 value).

Class Session Key 1: Class 1 2: Class 2 3: Class 3 (Coed)

Sunday Morning lift 60 Minutes

Start your week off right by spending it with trainer Josh Brown, learning to lift correctly and progress confidently. This class is a great compliment to your cardio training, or add this to your Lift Heavy Look Lean routine.

Sun Tread and Shred Lift Heavy, Look Lean for Men Lift Heavy, Look Lean Sunday Morning Lift Speed Training Powerlifting Prep Pre/Post Natal Pilates

Mon

Powerlifting Prep- NEW!

60 Minutes Family Member: $165 Member: $216 Non-Member: $302

This introduction to powerlifting focuses on three big lifts: bench, squat and deadlift. Work with CPT Josh Brown to improve your overall strength and power while preparing for the next All Lifts BBQ in September of 2019! Two workouts per week.

Pre/Post Natal Pilates-NEW! 60 Minutes

Our Prenatal/Postnatal Pilates class is designed specifically for the changing pregnant body, as well as the recovering body of a new or experienced mom. Using special techniques for the pregnant woman, Pilates will help stabilize areas as well as help strengthen, tone and maintain flexibility.

Pilates will also help you strengthen and gain control of muscles used in delivery. After pregnancy, Pilates helps the body quickly get back into shape and helps re-strengthen the areas affected by pregnancy and delivery. This class can also be an ideal option for those with diastasis recti, hernias or other abdominal injuries that require modified abdominal work. Non-crawling infants are welcome.

Tue

7:00pm

Wed

Thu

Fri

6:30pm

8:45am

7:00pm 8:30am1 6:30pm2 7:30pm3

8:30am1 6:30pm2 7:30pm3

9:00am 7:30pm 10:30am

6:15pm 7:30pm

Sat

Adult Fitness Family Member: $79 Member: $98 Non-Member: $148

All prices for adult fitness classes unless otherwise noted.

Warrior Strong-NEW!

Resolution Solution

45 Minutes Family Member: $69 Member: $85 Non-Member: $129

90 Minutes Member: $159 Non-Member: $249

This circuit based class will prepare you for obstacle course races and mud runs! A great way to build lean muscle, shed fat and get your cardio. Each class will feature 8 exercises that target the body and each will have modifications to fit each member’s fitness level. All exercise levels are welcome.

Wudang Tai Chi & Qigong

75 Minutes Family Member: $86 Member: $99 Non-Member: $147

This program provides guidance, motivation, and accountability you need for success. We will preempt the program with a 90 minute nutrition seminar explaining WHAT you should eat and WHY, guiding your food choices. You will attend a weekly small group session of 4 to 6 people with one of our experienced trainers for motivation and more guidance. Finally, weekly weigh-ins will provide accountability. You will also receive weekly emails with further nutrition and exercise tips and motivation to remind you how hard you have been working to stay on course.

This class is flowing and dynamic and utilizes both the external body and one’s inner energy.

All levels welcome. For more information contact Paul/Rosalie DiCrescenzo at (617) 285-1178.

Nutrition Seminars (attend one): Wednesday, Jan 2: 10:30am Melrose Family YMCA Thursday, Jan 3: 7:00pm Torigian Family YMCA Sunday, Jan 6: 10:00am Saugus Family YMCA

Intro to Pickle Ball-NEW!

Melrose Sessions Available (tentative): Sunday: 8:00am Monday: 8:30am or 6:00pm Tuesday: 9:30am or 5:30pm Wednesday: 5:30am or 6:00pm Thursday: 9:30am or 5:30pm Friday: 8:30 am, 9:30am or 10:00am

60 Minutes

Pickleball is coming to the Melrose Family Y! This program is for beginners and people looking to hone their skills. 30 minutes of lessons and drills will be followed by 30 minutes of competitive play. Join on your own or with a partner/teammate. The session will culminate in a final tournament in February. Come and join us!

Warrior Strong Wudang Tai Chi and Qigong Intro to Pickle Ball

Sun

Mon

Tue

Wed

Thu

Fri

Sat

5:30pm 9:30am 12:00pm

Healthy Living Adult Fitness For Active Seniors We have a number of programs designed specifically for active seniors. A great way to stay active and socialize with like-minded members.

Stay Fit

Senior Fitness Center Hours

60 Minutes Member: FREE Non-Member: $91

A trainer experienced in senior fitness will be on hand to orient seniors to the equipment, answer questions about exercise, fitness center etiquette and general fitness so you get the most out of your workout.

Enjoy a workout in the gymnasium and then light aqua aerobics in the pool for gym and swim.

Senior Lifting for Strength and Balance 60 Minutes

Learn proper form, leg strength for balance and core strength. Complete the class with some stretching and flexibility work for a complete workout.

Sun Stay Fit Senior Lifting for Strength & Balance Senior Fitness Center Hours

Mon

Tue

Wed

12:00pm

Thu

Fri

Sat

12:00pm 12:00pm

9:00am

9:00am

9:00am

9:00am

9:00am

Group Exercise Free for members! Over 50 classes per week!

Check out the schedule at: www.ymcametronorth.org

Boxing for Fitness

Women on Weights

Boxing Studio, 2nd Floor 60 Minutes $5 per class or 10-class pass for $45

45 Minutes | FREE for Members

Boxing for fitness has never been more popular.

Come and try it out to see why so many people are using it to develop stamina, relieve stress and get absolutely ripped.

In this informal formatted class, learn the basics of upper body strength training with free weights.

See the boxing schedule and more on the Group Exercise Schedule for a full list of classes.

Sun Women on Weights

Mon 7:30pm

Tue

Wed

Thu

Fri

Sat

7:30pm

8:30am

Jump-Start Orientation FREE for Members!

All members receive 2 FREE appointments to learn how to use the fitness equipment. Visit the Welcome Center to make an appointment.

Personal Training Get the motivation, accountability and guidance you need for success! You can purchase packages of 3, 6 or 10 sessions; or if you are interested in long-term training, pay weekly to fit your budget. It is convenient and long term training becomes more affordable.

Individual Training:

Personal Training:

•Limited to two people.

•Work one-on-one with a trainer for 30 minutes or 60 minutes per session.

•Excellent for members with injuries or limitations, or for individuals seeking an accelerated program.

•Individual attention provides a custom plan to suit your needs and to help you reach your fitness goals.

•Get the advantage of a trainer’s guidance with the added benefit of peer accountability when you workout with a friend.

• Partner training sessions are a perfect fit for friends, workout buddies and couples that share similar health and fitness goals

For more information, please contact Bernadette Farrell at bfarrell@metronorthymca.org.

Massage To schedule your appointment please email: Tamara Mills, Massage Therapist at tmills@metronorthymca.org.

Family Member Member Non-Member

30 min. $42 $45 $52

60 min. $52 $60 $68

Adult Basketball League Member: $25 | Non-Member: $97.50 Monday and Wednesday from 7:00pm-10:00pm.

90 min. $78 $90 $102

Healthy Living Youth Fitness Family Member: $67 Member: $91 Non-Member: $135

All prices for youth and teen fitness classes unless otherwise noted.

Little Ninja Warriors (Ages 10-13)

Intro to Weight Training II (Ages 10-13)

Just like the popular TV show, test your ninja warrior skills against your friends. Our own warrior instructor will lead participants through unconventional circuits that build confidence while challenging body and mind.

FOR YOUTH WHO HAVE GONE THROUGH INTRO I, and are interested in a more serious class. This class picks up where Intro I left off, progressing youths in various forms of weight training including body building, weight lifting, power lifting and lifting for strength.

Trainers will continue to provide instruction on technique, progression and proper spotting, progressing weights for strength and results.

45 Minutes

60 Minutes

Intro to Strength and Athletic Conditioning-NEW! (Ages 10-13) 60 Minutes

For young athletes ages 10-13 who want to learn how to gain strength with resistance training, as well as improve their conditioning with interval and cardio training. Taught by Josh Brown, Intro to Weight Training instructor, personal trainer and competitive body builder.

Intro to Weight Training I (Ages 10-13) 60 Minutes

FOR BEGINNERS! This class is designed for youths interested in various forms of weight training including body building, weight lifting, power lifting and lifting for strength. Trainers will provide instruction on technique, progression and proper spotting. Participants will learn how to lift safely, minimizing injury and maximizing results.

Little Ninja Warriors Intro to Strength & Athletic Conditioning Intro to Weight Training I Intro to Weight Training II Speed Training for Athletes Boxing for Youth Fitness

Sun

Mon

Speed Training for Athletes (Ages 13-17) 60 Minutes Family Member: $112 Member: $160 Non-Member: $216

Steve Headley leads this specialty class that teaches proper technique and mechanics for improving speed performance to get you to the next level. Whether your sport is track, football, basketball, soccer, lacrosse, baseball or softball, this class is applicable to you! For athletes training for a sport, not a fitness class.

Boxing for Youth Fitness-NEW! (Ages 11-14)

45 Minutes This class introduces boxing skills and techniques to kids ages 11 through 14 in a small group setting giving each participant practice on a real bag. Boxing develops coordination while also increasing strength and improving endurance. Kids in this class will develop self-confidence while they keep physically fit for any and every sport.

Tue 3:15pm 4:15pm

3:15pm 3:30pm 4:15pm 3:15pm 3:15pm

Wed

Thu

Fri

Sat

FREE Youth Fitness Center Hours For youth ages 11-13. Fitness Center staff will be prepared to orient youths to the equipment, answer questions about training and etiquette, and provide spots when needed.

Monday-Friday: 2:30pm-4:30pm Holidays and School Vacations: 12:30pm-4:30pm FREE Member Family Open Gym Members under 12 must be accompanied by a parent. Participants must bring their own basketballs. For a schedule of open gym times visit ymcametronorth.org.

FREE Member Family Fitness Time Members ages 9-13 may workout in our Fitness Center. Must be accompanied by a parent/guardian. We recommend youths receive a free fitness orientation to learn how to use the equipment.

Fitness orientations are available throughout the week. Please see the Fitness Center Staff.

Friday: Saturday: Sunday:

5:00pm-10:00pm 3:00pm-6:00pm 3:00pm-6:00pm

Evidence Based Health Interventions For 170 years YMCAs have united around healthy mind, body and spirit for all. With half of Americans living with a chronic disease and chronic disease accounting for 80 percent of health spending, the YMCA of Metro North is focusing on initiatives to prevent and control chronic diseases including diabetes, hypertension and arthritis. This is in addition to programs provided for members suffering from heart disease and cancer or dealing with other issues.

Evidence based interventions are practices or programs that have peer-reviewed, documented empirical evidence of effectiveness. The Melrose Family YMCA provides evidence based health intervention programs under the guidance of YUSA or in partnership with local health care providers.

Some of the programs we currently provide are: LIVESTRONG at the YMCA for cancer survivors Fit Lifestyles for Youth in partnership with Pediatric Health Care Associates Cardiac Rehab Maintenance in partnership with MelroseWakefield Health Care Some programs to launch in 2019: Y-Heart, blood pressure self-monitoring program YMCA Diabetes Prevention Program Enhance Fitness, for arthritis Yoga for Those Who are Coping with Addiction Dance for Children with Autism Parkinson’s Fitness For more information, contact Bernadette Farrell at bfarrell@metronorthymca.org.

Social Responsibility Our Mission The YMCA of Metro North builds strong kids, strong families and strong communities by enriching the lives of all people in spirit, mind and body.

FINANCIAL ASSISTANCE

COMMITMENT TO SAFETY

Everyone belongs at the Y, and no person will be turned away because of financial limitation.

For more information about confidential financial assistance, please call the Melrose Family YMCA at (781) 665-4360 or visit our Welcome Center for an application.

The Melrose Family YMCA is committed to providing a safe environment for our members, employees and guests. Our staff is recruited, thoroughly vetted and receives extensive training.

The process includes:

ANNUAL CAMPAIGN

• Application with work history.

Every day we work side-by-side with our neighbors to make sure that everyone, regardless of age, income or background, has the opportunity to be healthy, confident, connected and secure. The YMCA of Metro North provides over $1,000,000 in scholarship support to the people in our communities that need it most.

Every gift makes a difference. Give today!

• Comprehensive interview process.

Donate today! www.ymcametronorth.org/give

We work closely with law enforcement and other community outlets to always ensure the safety of our staff, volunteers and members.

COMMUNITY SUPPORT The Melrose Family YMCA collaborates with local causes and organizations that share our core values of caring, honesty, respect, responsibility. Our employees and volunteers are proud to support: • Melrose Rotary • Melrose Chamber of Commerce • Healthy Melrose • Bread of Life • Melrose Wakefield Health Care • Melrose Substance Abuse Prevention Coalition • Stoneham Chamber • Victorian Fair • Melrose PTO

• Full background check with CORI & SORI and at least 3 reference checks.

• Training includes but is not limited to child abuse training, CPR, First Aid, behavior management, bully prevention, team building, service learning and child development.

Policies Program Registration & Closure Policies In order to receive member rates for programs, your membership must be current throughout the entire program session. If it expires during the session and you do not renew your membership, you will be charged an additional fee to bring the total cost of the program to the non-member rate.

WAIT LIST POLICY

CREDITS AND REFUNDS

If a program is full, you may request to be placed on the wait list. You will make no payment until accepted in the program. The program director will contact you to inform you of your acceptance into the class. You will have 24 hours to contact us, if we do not hear from you, your name will be removed from the wait list and the spot will go to the next person on the wait list. Your spot is not accepted/secured unless payment is received. Please be sure we have your correct address, email and phone number to contact you.

The YMCA may cancel a class due to unforeseen events, I.e. safety concerns, weather, building closures, etc. The YMCA will make every effort to make up the cancelled class, however, in the event the class cannot be made up, a system credit will be issued.

PROGRAM CANCELLATIONS The YMCA may cancel a class due to unforeseen events, I.e. safety concerns, weather, building closures, etc. The YMCA will make every effort to make up the cancelled class, however, in the event the class cannot be made up, a system credit will be issued.

CLOSURE POLICY It is the policy of the YMCA of Metro North to remain open during inclement weather. Should the city or state declare an emergency, or the safety of our members and staff be in question, it may be necessary for the Y to close. If this is the case and fee based classes are cancelled you will be offered a makeup class at an alternate date. In the event of inclement weather or snow closings, please refer to our website, Facebook & Twitter for communication regarding our hours and programs.

Credits and Refunds • If the YMCA cancels a program, a full refund will be processed.

• If notification of withdrawal is received 48 hours or more prior to the first class, a YMCA credit or full refund will be processed.

• If notification of withdrawal is received less than 48 hours prior to the first class, a YMCA credit will be issued.

• If notification of withdrawal is received between the first and second class, a YMCA credit will be issued minus the cost of the class already held.

• There are no refunds after the 2nd scheduled class.

• Make up classes or refunds are not available for classes missed by participant due to personal conflict.

• If a cancellation is due to a medical issue, a doctor’s note must be provided in order for a refund to be processed.

Indoor Triathalon Torigian Family YMCA Saturday, February 23

At your designated start time, you will begin with a 10 minute swim in our indoor pool, shift gears and spend the next 30 minutes cycling on one of our bikes and then race toward the finish line with 20 minutes on the treadmill.

Participants will be allowed time to safely change from the pool to cycling and to move from cycling to a treadmill.

2019 Road Race Series Not a Walk in the Park April 27th Stride Along the TIde May 18th Beat the Heat July 11th Spooky Sprint October 26

Superbowl Zumbathon

Saugus Family YMCA Sunday, February 3 Join your favorite instructors for 90 minutes of super fun on Super Bowl Sunday! We will have door prizes, raffles and light refreshments. All proceeds benefit our scholarship fund.

Don’t forget to wear your football gear!

Family Events Winter: Ice Skating at Flynn Rink Character Story Time Curious Creatures Family Pool Party Kids Night out

Our Mission The YMCA of Metro North builds strong kids, strong families, and strong communities by enriching the lives of people in spirit, mind and body.

LEADERSHIP Katelyn Doherty, Branch Executive Director kdoherty@metronorthymca.org Ellen Casey, Branch Administrator ecasey@metronorthymca.org Rachel Heard, Welcome Center Coordinator rheard@metronorthymca.org Benjamin Allis, Aquatics Director ballis@metronorthymca.org Drew Sidell, Assistant Aquatics Director dsidell@metronorthymca.org Bernadette Farrell, Senior Program Director/Health and Wellness Director bfarrell@metronorthymca.org Stephen Headley, Sports and Teen Director sheadley@metronorthymca.org Diana Herbert, Group Exercise Coordinator dherbert@metronorthymca.org Branden Lamarre, Regional Director of Facilities blamarre@metronorthymca.org