STAY ACTIVE,LIVE HEALTHIERADULT PROGRAM GUIDEWinter/Spring 2019 | YMCA of Cass and Clay Counties

Health & Wellness Programs Events Membership

YMCA OF CASS AND CLAY COUNTIES

Flip through the guide for information on YMCA Programs, events and more! ONLINE ymcacassclay.org/register

Program Registration Policies: Programs will be pro-rated if participants join after the start date. Participants will not be reimbursed for missed classes after enrollment in the program. Classes are subject to change or cancellation based on enrollment.

Program Credit/Voucher & Refund Policy: There is a $10 charge for all refunds/credits unless the class is cancelled by the YMCA, then afull refund is granted. All vouchers expire after 90 days. Once a class begins, no credit will be given. There will be no credit/refund due to weather-related cancellations. No credit is given for membership or missed classes. You will need to fill out a refund/credit form, which can be found at either Member Service Desk or ymcacassclay.org/forms. The form will be reviewed and you will be informed by mail of the action taken.

Insurance Notice: It is the responsibility of every individual or their parent/guardian to provide for their own accident and health coverage whileparticipating in all YMCA activities. The YMCA of Cass and Clay Counties does not provide any accident or health coverage for participants.

Non-Members! Don’t forget to pick up your Program Access Card at either Member Services Desk to gain access into the YMCA for your program!

Partner Facility:

Family Wellness 2960 Seter Parkway, Fargo 701.234.2400

Schlossman YMCA 4243 19th Avenue S, Fargo 701.281.0126

Fercho YMCA 400 1st Avenue S, Fargo 701.293.9622

LOCATIONSFACILITY HOURS Monday-Friday ........5:00am - 11:00pmSaturday-Sunday ......6:00am - 8:00pm

HOLIDAY HOURSNew Year’s ............... 7:00am - 12:00pm*Easter ...............................................Closed Memorial Day .......... 7:00am - 12:00pm*4th of July ........................................ClosedLabor Day ................ 7:00am - 12:00pm*Thanksgiving ........... 7:00am - 12:00pm* Christmas Eve ............5:00am - 3:00pmChristmas .........................................ClosedNew Year’s Eve ..........5:00am - 3:00pm

*Hours are for the Fercho Branch ONLY. Only 24/hraccess will be available at the Schlossman Branch.

YMCA Storm LineFor weather related changes and cancellationscall 701.293.9622, visit ymcacassclay.org orcheck our new YMCA app.

PROGRAM REGISTRATION

Websiteymcacassclay.orgFacebookfacebook.com/ymcacassclay

IT SAVES TO BE A MEMBER!

Members receive discounts on YMCA programs, services, camps, and more!

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WALK-INS 400 1st Ave S, or 4243 19th Ave S, Fargo

PHONE 701.293.9622 or 701.281.0126

WINTER WEIGHT LOSS CHALLENGEJanuary 14 - April 7 | Ages 15+Looking to make ongoing healthy lifestyle changes through weight loss? Join our challenge! Participants will motivate each other and hold each other accountable, while a YMCA Personal Trainer will check in with fi tness tips, workouts, healthy recipes, and more! Winners will be determined by body fat mass lost + skeletal muscle mass gained.

Challenge Includes:• One consultation with a Personal Trainer• Three InBody Composition Scans• NEW - Weekly emails with fi tness tips, workouts, healthy recipes, and more!• Exclusive YMCA Shirt upon completion

InBody Scan Dates:• Round 1: January 14, 15, 16, and 17• Round 2: February 25 and 26• Round 3: April 8 and 9

Participants must check in at either Y location 3 times for InBody Composition Scans. Your fi rst scan will be scheduled when you register.

Individual – Members: $25 | Non-Members: $32

1st Place Home/Travel Fitness Kit

2nd Place MyZone Band

3rd Place 60 Minute Massage

Prizes:Individual:

1st Place YMCA Sweatshirt for each member

Prize:Team:

Team of 4 – Members: $75 | Non-Members: $96

Questions? Contact Britt Selbo, Vice President of Memberand Program Services, at britt.selbo@ymcacassclay.org or701.364.1111. ymcacassclay.org/adult

PERSONAL TRAINING PLUS Ages 15+This 6-week health coaching program will provide support, motivation, and education through healthy lifestyle change! We will help you discover where and why you struggle, and help you navigate a plan for achievable goals. This program goes “beyond” the gym, giving you a platform to reach physical, mental, and emotional wellness!

Personal Training Plus includes:• Personalized exercise programs and nutrition plans to guide you in making healthy choices• Weekly Skype chats or small group training drop-ins to keep you focused and accountable• Unlimited texts and/or emails to answer any questions, or troubleshoot roadblocks• Closed Facebook group to hold you accountable and fi nd support and community among other participants• Continued check-ins throughout the two months after the program

NEW!

January 21 - March 1

March 4 - April 12

April 15 - May 24

Session Dates:

Members: $249

Non-Members: $289

Pricing:

We offer 100+ weekly group fitness classes for all ages and levels. From low-impact exercise to indoor cycling, strength training, water exercise and yoga, you’ll find a class that’s fun, supportive and keeps you moving. Classes are included in membership and offered at both branches.

GROUP FITNESS CLASSES Ages 15+

BODYPUMP® Foundations Yoga Foundations XYZ Foundations

Water Exercise Foundations Cycle Foundations XABeat Foundations

Learn group fi tness techniques with our foundational courses! Each course consists of a four-class workshop, designed to help you feel comfortable and ready to make the most of your workout! All levels welcome. Registration required – FREE for members! View dates and register: ymcacassclay.org/groupfitness

Group Fitness Foundations Workshops

Questions? Contact Katelyn Whittenburg, Group Fitness Director, at 701.364.4140 or katelyn.whittenburg@ymcacassclay.org.ymcacassclay.org/groupfi tness

BODYVIVE® yPULSE Cycle Zumba®

Yoga Level I XABeat Baby Barre

Low Diffi culty

uROAR Cycle BODYPUMP® SuMMA Mixed Level Yoga

mSMART Cycle XYZ Training TurboKick Biking Bootcamp

Yoga in Motion BODYSTEP® HIIT STRONG by Zumba®

BODYFLOW® CXWORX® Barre

Moderate/Advanced

SilverSneakers® Circuit SilverSneakers® Classic XABeat Lite

SilverSneakers® Yoga Zumba Gold

Active Older Adults

LAN

D

Deep Water Tabata Hydro Training

WaterinMotion® Water Wake Up

Moderate/Advanced

SilverSneakers® Splash Aqua Lite Aqua Zumba

Low Diffi culty

WAT

ER

Active Older Adults Exercise ProgramActive Older Adults is a FREE 12-week small group program designed to help you improve your strength, balance, fl exibility, and mobility through slow and thorough explanations of the fi tness machines.

Jan. 14 – April 1 Mon & Wed 1 - 1:45pm Schlossman

March 5 – May 30 Tues & Thurs 9 - 9:45am Fercho

April 13 - July 1 Mon & Wed 9 - 9:45am Fercho

ACTIVE OLDER ADULTSWe offer many FREE activities for members ages 55+! Get active and involved with other lively members at the Y! Activities include cards, dominoes, cribbage, potlucks, group fi tness classes, guest speakers, and more! To learn more, stop by either Member Services Desk, or visit us online: ymcacassclay.org/aoa

Questions? Contact Britt Selbo, Vice President of Memberand Program Services, at britt.selbo@ymcacassclay.org or701.364.1111. ymcacassclay.org/aoa

Reach & Rise® Fercho | Ages 21+Reach & Rise Mentoring Program helps build better futures for at-risk youth ages 6-17 by helping them reach their potential through the support of caring adults. Mentors volunteer in a group setting for 1-3 hrs/week. Make a difference in a child’s life - and yours! ymcacassclay.org/reachrise

Brighter FuturesBrighter Futures is a network of young professionals under the age of 40 who want to build brighter futures for youth in Cass and Clay Counties. Members connect to their communities and each other through professional development, educational opportunities, volunteering and networking events. ymcacassclay.org/brighterfutures

MAKE AN IMPACT

AQUATICS

Adult Swim Training Fargo North | Ages 18+ Swim Team Coaches will be on deck to improve stroke technique, speed, and endurance. All levels welcome! ymcacassclay.org/gators Tuesdays & Thursdays | 5:45 - 6:45amWinter: January 1 – March 28 | Members: $128, Non-Members: $160Spring: April 1 – May 30 | Members: $88, Non-Members: $110

Lap Swim Foundations Fercho | Ages 15+ Sundays 11-11:45am & Mondays 12-12:45pm | New to lap swim? Our Aquatics staff will show you where the lap swim equipment is stored and how to use it. You’ll also learn how to share lanes and some swimming basics to get you started on a swimming workout. No registration required – free for members! ymcacassclay.org/aquatics

Adult Swimming Lessons Fercho | Ages 16+If you are afraid of the water, want to gain comfort in the pool, or already know how to swim but would like to improve your technique, adult swimming lessons are for you! ymcacassclay.org/swimschool Mondays or Wednesdays | 7:00 - 7:30pmWinter: January 7 – March 9 | Members: $63, Non-Members: $126Spring: March 18 – May 11 | Members: $60, Non-Members: $120

EVENTS & MORE

Group Fitness Valentine’s Day ChallengeFebruary 14 | 9am – 1:15pm | Fercho & Schlossman | Ages 15+ Do you love YMCA Group Fitness?! Celebrate Valentines Day with samplers of your favorite classes, like BODYPUMP®, Zumba®, Yoga, and more! Wear your most beloved exercise attire, and get ready to win some fun prizes! ymcacassclay.org/events

“New Year, New You” Group Fitness KickoffJanuary 1 | Fercho | Ages 15+ | FREE for Members Start the New Year strong and join us for a morning of engaging, fun classes to get a jumpstart on your 2019 health and wellness resolutions! We’ll also share a sneak peek of NEW 2019 Group Fitness Classes, provide goal-setting and wellness information, and more! Classes are open to participants of all fi tness and skill levels. Learn more: ymcacassclay.org/groupfi tness

Self-Defense Course Fercho | Ages 13+March 30 | 9am – 1pm | Members & Non-Members: $60Learn how to identify and avoid predators, how to escape attackers, knowledge of criminal statistics/trends, and more! This one-time class led by the North Dakota Safety Council consists of two hours classroom training and two hours hands-on skills training. Registration required. ymcacassclay.org/selfdefense

Winter Myzone Challenge January 1 – March 31Use your Myzone Heart-Rate Monitor to rack up Myzone Effort Points (MEPs) and get entered into a drawing for 3 months off membership dues, a 60min. massage, and more! Don’t have a Myzone? Purchase one at either Member Services Desk! ymcacassclay.org/myzone

December 7 January 11 February 8 March 8

Candlelight Yoga Fercho | Ages 15+6:45 - 7:45pm | Members: Free Will Donation, Non-Members: $5 Practiced in the gentle glow of candlelight, this all-levels class will help you relax, restore, and melt away stress. All proceeds benefi t LIVESTRONG® at the YMCA. ymcacassclay.org/yoga

Ready, Set, Cross-Train! 8 Week Marathon Prep ProgramAges 15+ | Kicks off March 4

Members: $40 | Non-Members: $60

Join us in an 8 week program designed to help you achieve your goals at the Fargo Marathon. We will meet twice a week in the evenings - times vary based on activity. Activities include: coaching, swimming, yoga, cycling, aqua jogging, elliptical fi tness training, full body group fi tness exercise, core workouts, and more! Registration required. ymcacassclay.org/marathon

NEW!

NEW!

Not available tonon-members

Not available tonon-members

Questions? Contact Britt Selbo, Vice President of Memberand Program Services, at britt.selbo@ymcacassclay.org or701.364.1111. ymcacassclay.org/adult

MASSAGE Ages 16+

Relax and unwind with a massage at the YMCA! Our massages will soothe your body and mind, providing a tranquil experience. The Y has massage therapists right on site, at both locations. Visit us online for days/times. ymcacassclay.org/massage

Jan. 20 – Apr. 8 Fercho Mon & Wed 5:30 - 7:00 pm

Mar. 3 - May 21 Fercho Tues & Thurs 5:30 - 7:00 pm

Apr. 13 - July 1 Schlossman Mon & Wed 5:30 - 7:00 pm

60min $60 $75

90min $80 $100

Package (4-60 min) $190 $240

Appointments Members Non-Members

LIVESTRONG® AT THE YMCA Ages 18+

LIVESTRONG® at the YMCA is a FREE 12-week program that helps cancer survivors improve strength, fl exibility and self-confi dence. Survivors will develop the tools they need to take their wellness journey with them wherever they go! We’ll go in-depth on proper form and stretching based on your cancer type, and explore our Fitness Center, Group Fitness Studios, Aquatic Center, and more! Participants receive a single YMCA membership during their time in the program. ymcacassclay.org/livestrong

We define your needs and build a personal fitness plan to help you reach your health and wellness goals! A personal trainer is available at both locations, every day from open to close. All of our personal trainers can address needs, like:

• Toning• Nutrition

• Cardiovascular Conditioning• Motivation and Accountability

• Strength Training • Weight Loss

Sessions Time Members Non-Members

All sessions must be paid for before the session begins, and used within one year of purchase.

One-on-One 60min $60 $75

One-on-One 45min $50 $65

Partner Training 60min $40 ea

Partner Training 45min $35 ea

Package (12) 60min $645

PERSONAL TRAINING Ages 12+

SAFETY EDUCATION Ages 12+

The YMCA offers safety education courses, like CPR/AED and First Aid classes, Lifeguard Certifi cations, Babysitting Trainings, Water Safety Instructor classes, and more which allow participants to learn life-saving skills and become certifi ed for fun and rewarding jobs. To learn more, contact Nicole Duncomb at nicole.duncomb@ymcacassclay.org. ymcacassclay.org/safety

ACTIVE MOMS CLUBFind community and join other moms in group fi tness classes, workouts, fi tness challenges, and Y related events! Cost: $20 donation to the Partner of Youth Annual Campaign. Interested in joining? Sign up at either Member Services Desk. ymcacassclay.org/activemoms

Small Group Training - Ages 15+ Fercho: Mon, Wed, Fri | Schlossman: Tues, Thurs Stay accountable and fi nd new workout partners with

Small Group Personal Training – NEW at the YMCA! Sign up for the day/time you would like, and you will be placed in a group with up to 5 other participants. Sign up with friends, or meet new people! $25/person. Open to YMCA members only. Learn more and view available times online: ymcacassclay.org/personaltraining

NEW!

NEW!

Not available tonon-members

INTRO TO BELAYSchlossman | Ages 16+ | Mondays | 6:15 - 7:30pmMembers: $6, Non-Members: $8Learn the skills needed to safely enjoy climbing and belaying on your own! Each participant will learn to safely control the ropes for their partner, how to tie safe climbing knots, and how to communicate commands effectively. Following this one-time class, participants wait a minimum of 24 hours, and then come back in to take the certifi cation test with a climbing wall staff. ymcacassclay.org/climbing

Questions? Contact Luke Hommerding, Youth and Adult Program Director, at luke.hommerding@ymcacassclay.org or 701.364.4116. ymcacassclay.org/programs

ADULT ROCK CLIMBING Schlossman | Ages 15+ | Thursdays | 7:30 - 9:00 pm Winter: January 17 - March 7 | Spring: March 21 - May 9Members: $60, Non-Members: $75Learn rock climbing skills and techniques on our 32-foot climbing wall! Challenge your skills and knowledge by tying knots and climbing basic routes. We’ll start at a beginner-level, and progress in diffi culty throughout the program. This is a great way to learn rock climbing basics while meeting new people and getting plugged in to the FM climbing community! All levels welcome. ymcacassclay.org/climbing

At the YMCA, a supportive community is a big part of wellness. At every age and every level of

activity, you’ll fi nd people just like you looking to live a little bit healthier. From low-impact programs designed

for those new to exercise to fi tness challenges for those looking to push their boundaries and everything in between,

at the YMCA you’ll fi nd a program that gets you plugged in to our community, fi ts your needs, keeps you moving, and helps you reach your health and wellness goals.

A SUPPORTIVECOMMUNITY

INCLUDED IN MEMBERSHIP:

Aquatic Center (F)Including a six-lane lap loop, small warm water pool, and zero-depth kids’ pool.

Basketball GymsOpen for use! Member pick-up basketball and pickleball games are available during specifi ed times.

PlayTownsChildren can play while their parents work out in the facility!

Fitness CentersIncludes 24/hr access at the Schlossman branch!

Play Loft / Kids’ GymThemed play areas with slides, climbing platforms, and more!

Members receive special rateson all YMCA programs, services and events!

Group Fitness ClassesOver 100 classes every week!

XerzonesYouth interactive rooms with games, ping pong, and more!

Locker Rooms Including saunas, whirlpools (F) and towel service.

Racquetball/Handball Courts (F)Courts can be reserved up to three days in advance.Equipment available for check out.

YMCA Nationwide MembershipUse your membership to access other YMCAs across the country!

FREE Smart Start Fitness OrientationIncludes a body assessment, consultation and fi tness center orientation.

Climbing Wall (S)Scale our 32 foot indoor rock wall!

Access Family Wellness,Our partner location, up to 12 times per year.

NO CONTRACTS, 3 FREE Guest Passes per membership, and so much more!

(F): Fercho only (S): Schlossman only

MONTHLY RATE

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Health Club Credit ProgramsThe YMCA partners with many health insurance providers that reimburse members for exercising! To fi nd out if your plan qualifi es, call the number on the back of your health insurance card and ask if they have a Health Club Credit Program.

Y Match Needs-Based MembershipAssistance is available, within the limits of our resources, to members that provide documentation showing their inability to pay the full rate. Stop by either Y location for an application or visit us online: ymcacassclay.org/fi nancialassistance

Membership Cancellation PolicyYou may cancel your membership at any time by coming to either Y location, fi lling out a drop form, and turning in your membership card(s). Members who draft on the 15th of each month must cancel by the last day of the prior month. Members who draft on the 1st of each month must cancel by the 15th of the prior month.

* Includes full-time college students under the age of 26 or dependent adults. Dependents must be living at the same address and are dependent for care and fi nancial assistance.

** Night Owl Membership includes access into the Schlossman Fitness Center during the following hours: Monday - Friday, 11pm-4am and Saturday - Sunday, 8pm-4am.

Questions on membership or want to schedule a tour?Christine: 701.364.4121 | christine.hoff@ymcacassclay.org | Fercho

Shane: 701.364.4118 | shane.olmscheid@ymcacassclay.org | Schlossman

ENROLLMENT FEE

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JOIN US AT THE YMCA!

Smart Start FitnessCenter Orientation FREE for Members | Fercho & Schlossman

Get on the right track to achieve your wellness goals with a FREE Smart Start Fitness Center Orientation! Whether you’ve been a member your whole life, or just joined a gym for the fi rst time, we want you to feel comfortable in our facility!

You’ll get to know the YMCA Fitness Center, learn to use cardio and weight equipment, talk through your wellness goals, and more! Sign up anytime at either Member Services Desk, or call 701.293.9622. ymcacassclay.org/smartstart

MEMBERSHIP RATES& CATEGORIES:

Family / Household* - up to two adults + dependents* living in the household

$80 $50

Family / Household Package*up to two adults + dependents* living in thehousehold (includes PlayTown usage)

$103 $50

Exclusive Child Care Package*Up to two adults + dependents* living in the household (includes use of PlayTown). This exclusive package is for families enrolled in a YMCA Child Care Program.

$72 $0

Single - Ages 25-64 $53 $50

Senior - Ages 65+ $48 $50

Student/Youth - Ages 8-24 $32 $0

Night Owl** - Ages 18+ $10 $50

NEW!