South Side and Wabash YMCAProgram guide

TEENS AND ADULTS ages 13+southsidechicagoymca.org • wabashymca.org

STAY ACTIVE AND HAVE FUN THIS WINTER! Winter Session runs January 5-February 15, 2014 member registration begins december 9, 2013. Non-member registration begins december 23, 2013.

in addition to the classes listed in this guide, we also offer a number of free classes (for members) and events. For our most up-to-date program class schedule as well as downloadable group fitness, swim and gym schedules visit our website at southsidechicagoymca.org/programs.

View and register for programs at register.ymcachicago.org.

register online, in-person or by phone. remember, we're here to help so if you have any questions about our offerings or the registration process don't hesitate to contact us.

Questions? Contact us at 773.947.0700 or lellis@ymcachicago.org.

With the holiday season upon us, there is no better time than now to join the Y and make a commitment to your health and fitness goals.

Get a jump start on your New Year’s resolutions.

JoiN deCember 16-31 and pay $0 JoiNer Fee plus get december Free!

See why so many call the YmCa home. Learn more at ymcachicago.org/join.

members! remember, when your friend joins you get a FREE month of membership too!

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Class Age Day(s) Time Fees M/NM orgPrivate Yoga Sessions 18+ m W F Sa 6:30-7:30Pm Call For info SSbuddy Personal Training 18+ m-Su Times Vary $70/$140 SS 18+ m-Su Times Vary $790/$1,580 SS 18+ m-Su Times Vary $710/$1,420 SS 18+ m-Su Times Vary $374/$748 SS 18+ m-Su Times Vary $200/$400 SSGroup Personal Training 18+ m-Su Times Vary $80/$160 SSGrp Personal Training 18+ m-Su Times Vary $140/$280 SSGrp Personal Training, 12 Sess 18+ m-Su Times Vary $180/$360 SSPersonal Training 1 Session 18+ m-Su Times Vary $40/$80 SSPersonal Training 12 Sessions 18+ m-Su Times Vary $360/$720 SSPersonal Training 16 Sessions 18+ m-Su Times Vary $400/$800 SSPersonal Training 3 Sessions 18+ m-Su Times Vary $105/$210 SSPersonal Training 6 Sessions 18+ m-Su Times Vary $192/$384 SSPromo PT 18 Sessions 18+ m-Su Times Vary $415/$830 SSAdult Dodgeball League 18+ Su 1:30-2:30Pm $20/$40 SSCheer, Poms & Hip-Hop 9-18 Sa 12:30-1:30Pm $50/$100 SSkarate beginners 4+ Tu Th 6:30-7:30Pm $50/$100 SSkarate 4+ Tu Th 7:30-8:30Pm $50/$100 SSTEEN Fitness boot Camp 13-17 Sa Times Vary $50/$100 SSTEENS Soccer Clinics 13-17 Th Sa Times Vary $50/$100 SSTeens Volleyball Clinics 13-17 m W 6:30-7:30Pm $60/$120 SSYbA- SkILLS CAMP 4-17 Tu Th Sa Times Vary $110/$175 SSYbA-GAMES SEASoN 4-17 Tu Th Sa Times Vary $110/$175 SSYouth & Track & Field Clinics 13-17 Sa 9:00-10:30am $50/$100 SS

South Side and Wabash Adult Programs Level 3: Advanced in this class swimmers will learn to do a standing dive; basic front crawl rotary breathing 25 yards; basic breaststroke 25 yards; backstroke 25 yards; elementary backstroke 25 yards; basic sidestroke 25 yards; and tread water 1 minute.

Level 1: beginner This is the beginning level for teens and adults and is appropriate for anyone new to the water or with little formal instruction. Teens and adults will learn the basic paddle stroke on their front, back and sides, kicking skills and will become comfortable putting their face in the water.

Level 2: Intermediate in this class swimmers will learn to front and back float 1-minute; front alternating paddle 25 yards with rhythmic breathing with and without an iFd; front symmetrical paddle 25 yards; back symmetrical paddle 25 yards; back alternating paddle 25 yards; side alternating paddle 25 yards; and kneeling dive.

boSU get ready for a workout that will challenge you at every turn! Class based on ?X-PLode boSu? Cross-Training Series.You will experience: burN (Power Core), FuSe (balanced endurance), amP (athletic agility, burST (extreme Cardio)and Load (intense Strength). registration is required. Class limit: 12

SoUTH SIDE & WAbASH TEEN & ADULT PRoGRAMS

Class Age Day(s) Time Fees M/NM orgLevel 1: beginner 13+ m 7:20-8:05Pm $55/$110 SS 13+ Tu 7:30-8:15Pm $55/$110 SS 13+ Sa 8-8:45am $55/$110 SSLevel 2: Intermediate 13+ W 7:30-8:15Pm $55/$110 SSLevel 3: Advanced 13+ Th 7:30-8:15Pm $55/$110 SSLevel 1: beginner 18+ Tu 5:40-6:25Pm $55/$110 WaLevel 2: Intermediate 18+ Th 5:50-6:35Pm $55/$110 WaboSU 13+ Su 11:10-12:15Pm $30/$60 SSDance Fusion 10+ Sa 1:30-2:30Pm $50/$100 SSDance Fusion, Master Class 13+ Su 4:00-5:30Pm $30/$60 SSHula Hoops & Core 13+ Tu 6:30-7:25Pm $30/$60 SSkettlebells 13+ F 6:00p-7:00am $30/$60 SS 13+ W F 7:30-8:30Pm $50/$100 SS 13+ W 7:30-8:30Pm $30/$60 SS 13+ F 7:30-8:30Pm $30/$60 SSLazy Man Triathlon 13+ Su 10:30-11:30am $15/$30 SSR.I.P.P.E.D. 13+ Sa or W Times vary $30/$60 SS 13+ W 5:30-6:30Pm $30/$60 SSRun / Walk Club 13+ Sa 8:00-9:00am $25/$50 SSTAbATA 13+ F 6:30-7:30Pm $30/$60 SSAdult Private Pilates Sessions 17+ Th 7:30-8:30am $50/$100 Wakarate - All Levels 9+ Tu Th 6:30-8Pm $50/$100 Wakettlebells- beginners 13+ Sa 10:30-11:30am $30/$60 WaPrivate Yoga Sessions 18+ Th 6:30-7:30am $50/$100 Wabodybuilding 101- Women/Men 18+ Tu Th Sa Times Vary Call For info SSFunctional boot Camp 17+ m F 6:30-7:30Pm Call For info SSPrivate Pilates Sessions 18+ m W F Sa 6:30-7:30Pm Call For info SS

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WINTER 2014

Dance Fusion dance Fusion: experience professional instruction in several dance disciplines: Jazz, modern, Hip-Hop, West african, egyptian,east indian and Asian Pacific. Dance instruction for ages 12+. Instructors are from: Columbia College and deeply rooted as wellas instructors from various Chicago land dance companies.

Dance Fusion, Master Class Come and join a "master" class. They are open to members and our community. Pre-registration is required.dance Fusion master classes will feature several dance disciplines: Jazz, modern, Hip-Hop, West African, Egyptian,East Indian and Asian Pacific. Dance instruction for ages 12+.

Hula Hoops & Core This unique activity activates the large muscles of the body, thus causing higherblood flow and increased heart rate. Because of the amount of energy used, your body willburN FaT to fuel those large muscles at work.

kettlebells The ultimate total body strength and conditioning class! Learn the foundation and fundamentals of swings, lifts, presses,Turkish get-ups, racks and more. Torch Calories! This class is progressive. all participants start with a beginningcurriculum and move to level (2).

kettlebells The ultimate total body strength and conditioning class! Learn the foundation and fundamentals of swings, lifts, presses,Turkish get-ups, racks and more. TorCH CaLaorieS! This class is progressive. aLL participants start with a beginningcurriculum and move to Level (2).

Lazy Man Triathlon it's back by popular demand! our "Lazy man's" indoor Triathlon is for the novice athlete who wants to learn or improvehis/her swimming, biking and running techniques and times; but needs a little coaching and nudging!This program is a self-paced training program for those who want to "compete" with fellow athletes who arelogging swimming, biking and running miles. every participant has a set date and time to complete their triathlon.athletes with the most laps and miles completed and verified by the "trY Coach" at the end of the session, willwin a SUPRISE PriZe! Let's get moving!!!

R.I.P.P.E.D. r.i.P.P.e.d. is a "Plateau Proof Fitness Formula"; originating from orange County, Ca.This workout masterfully combines resistance, intervals, Power, Plyometrics, endurance, and diet.registration is required. Class space is limited. classes intensity: intermediate to advanced.

Run / Walk Club oPeN To aLL ages: For members and our friends in the community who want to learn, perfect or participate in a structured running(and walking) program. Coached by experienced, successful running experts, Personal Trainers, and Cara (road Scholars) PaceCoaches, you will learn proper conditioning, running (walking) techniques and nutrition tips for successful conditioning orcompetition.

TAbATA TabaTa Training (aka Tabata Protocol) is designed as a high-intensity INTERVAL TRAINING class that followsa specific formula to burn claories/fat. by combining multi-joint exercises in quick impactful intervals,you will challenge every muscle in your body! registration is required: This is an intermediate/advanced class.

Adult Private Pilates Sessions Practice maT Pilates with a private Pilates coach. available for small group sessions. Focus will be on strengthening the"powerhouse." emphasis will be on learning how to control your muscles and breathing during the exercises.Progression to level 2- mat Pilates with props (bands, weighted balls, flex balls, rings).

karate - All Levels Taught by Sensei reed Sensei Shorts (Wabash). Learn the history and techniques of oKiNaWaN goJuregistration is required. Purchase of a dojo is required after second week. Students progressingwill be invited to attend and participate in tournaments.

kettlebells- beginners The ultimate total body strength and conditioning class! Learn the foundation and fundamentals of swings, lifts, presses,Turkish get-ups, racks and more. TorCH CaLorieS! This is a progressive class. Students muST attend the beginning class/esand show competency in the basic practices before moving to Level 2. registration is required, class limited to 8 participants.

Private Yoga Sessions Practice Vinyasa, Hatha, restorative and Kundalini yoga with a private Yoga coach. Sessions limited to 3-4 participants.Yoga instructors will work with students to advance their Chakra (Center of energy), Pranayama (breath control) and asanas (postures).

bodybuilding 101- Women/Men Personal coaching with "natural" body building Coaches. Coaching sessions are limited to 2-4 participants.body building/Sculpting with free weights and body weight. registration is required.

Functional boot Camp Functional boot camp is a reSuLTS-driVeN, total body conditioning program utilizing a military-style format andprogressive exercise drills. Participants will build strength, cardiovascular endurance, flexibility andPOWEr by using a variety of equipment: Battling Ropes, ViPr, CrX Suspension, Tires, Parachutes,medicine balls, Sleds, Sand bags, and more! This is an intermediate to advanced formatted class.

Private Pilates Sessions PriVaTe maT PiLaTeS SeSSioNS: Work with a Pilates instructor in a one-on-one, two or three person setting. registrationis required. Package deals are available in 6-8 week session. The sessions are designed to build the body's "powerhouse."emphasis will be on learning how to control your muscles and breathing during the exercises.Progression to Pilates with props: bands, weighted balls, rings.

Private Yoga Sessions PriVaTe Yoga SeSSioNS. Participants will have individualized instruction from a Yogi who has 220+ and 500+ hours experience.The Yoga instruction will vary from: restorative, Vinyasa, Hatha and Kundalini. registration is required. Private sessions canbe booked for one-on-one, two or three participants. Private instruction must me utilized within the program session. Package dealsare available.

STAY ACTIVE AND HAVE FUN THIS WINTER!

WINTER 2014Teen & adult Programs 13+ South Side & Wabash YmCa

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buddy Personal Training according to american Council of exercise, novice and veteran exercisers alike are working with personal trainers as a means of getting and staying healthy. investing in a traineraddresses 2 key areas with which we all struggle: motivation and consistency. Where do i begin?Simply come in or call and complete a Personal Training request Form and submit it to the member Services desk.Within 24 hours, you will be contacted by a member of the Health & Fitness staff and assigned a trainer.already know who you want to sign up with? Just indicate your trainer preference on the same form.registration is required. Sessions are by appointment only and approximately 1 hour long.

buddy Personal Training don't want to train alone? maybe you want to train with someone special. buddy personal training is a great way to work out and spend quality time with a friend or loved one. Fee includes both participants.

Grp Personal Training, 12 Sess group training is our best value, the group Training Program allows you to share a personal training session with 3-4 other people over 2,4,or 6 weeks.Whether you and your friends want to train for that big race or you want to get that wedding party into great shape, the group Training Program is the placeto start. each group will meet at a time that works for the whole group. Fees are per participant.

Promo PT 18 Sessions Your certified trainer will design a program specifically to meet your needs. With individual attention, you and your trainer will work to achieve your fitness goals.

Adult Dodgeball League Join us for an afternoon of FuN, FuN, FuN. Find your inner-kid and pick up the old familiar "red rubber ball" and go For iT.get your team together and see "who is the last man/woman standing!"

Cheer, Poms & Hip-Hop are you looking for a CHeer, Pom,daNCe program that will prepare you for try-outs, competition or just improving your cheerleading skills?This is the program for you! The class is taught by (uCa/NCa) Cheer instructors with experience in dance, gymnasticsand cheerleading. additional instructors are from college-level cheer/dance squads. Students must come prepared to learn propertechniques for jumps, tumbling, double-stunts with proper spotting, and short 32-count dance routines. No ToSSiNg will be taught.Participants will also be coached on the fundemental rules of basketball and football.You gotta know the game to know the right cheer...right?

karate beginners all ages: beginners level instruction. Some physical contact involved. Students will needto purchase/wear dojos by second week. registration is required. Students who pass belt levels willqualify to compete in tournaments.

karate all ages: intermediate/advanced. earn advanced level belt rankings, spar, and depending on the level, compete in tournamentsand championships! Some physical contact involved. Students will needto purchase/wear dojos by second week of class.

TEEN Fitness boot Camp TeeN boot Camp/body Conditioning class will provide a variety of exercises that will encourage movement,release energy, reduce stress and help in forming healthy habits for a lifetime.exercise routines will include using equipment like: parachutes, plyometric boxes, agility ladders, exercise bands,stability balls, weight bars and functional training equipment made for youth/TEENS.Get in shape and stay fit with our TeeN boot Camp!!

TEENS Soccer Clinics indoor/outdoor Teen Soccer Clinics are back for the fall! our coach has 30+ years of experience playing and coaching soccer.The clinics are open for beginners to advanced. all participants will be learning, practicing and improvingtheir soccer skills in: dribbling, passing, trapping and shooting. Scrimmages and leaguegames will be played on Saturdays. Players will need to purchase shin guards and shoes.Practice balls, nets and jerseys will be supplied.

Teens Volleyball Clinics Youth Volleyball Clinics are back. Participants can practice volleyball fundamentals: setting, serving, digging and spiking.Coaching on iHSa volleyball game rules, regulations and techniques will be provided by former and active volleyball players fromvarious local high schools and colleges. Net and balls will be provided. Players must wear proper attire and shoes for the court.Scrimmage games will be played on Saturdays: 9:00 a.m.- 10:00a.m. at South Side Y.

YbA-GAMES SEASoN registration is required: Come out and celebrate our 40th anniversay! The South Side Y's YouTH baSKeTbaLL aSSoCiaioN is a developmental basketballleague for young boys and girls, PoPCorN League: 4-7.The PoPCorN League program focuses on learning sportsmanship and team work as well as:dribbling, passing, shooting, positioning, offense and defense plays and playing competitive games.This year, Yba-PoPCorN has a pre-season CamP (oct. 26- dec. 22) There will be a player evaluation and "draft" during the winter break:december 23rd- Jan. 1st. Following the break, players learn their coach, team and practice/game schedules.Players participating in the CamP will have priority for the game SeaSoN'S team "drafts."gameS SeaSoN (Jan. 5th - april 12th, 2014).

Youth & Track & Field Clinics our newly formed Track & Field Clinics for TEENS will be held on the indoor and outdoor track/field, as well as Jackson Park.You will be working with experienced track & field staff, fit coaches and running coaches. if you are looking for conditioning and trqaining so you can increase yourspeed, endurance, distance, height and overall conditioning, we have experienced coaches/athletes who have participated in iHSa and/or NCaa Track & Field competitions.Participants must have appropriate shoes and attire for indoor & outdoor training.

WINTER 2014Teen & adult Programs 13+ South Side & Wabash YmCa

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