Alliance Rowing Club - Northshore Fitness 2016 Summer Sessions Our 5th Annual program emphasizes rower development & improvement, All sport disciplines will directly benefit from rowing fitness protocols. This FLEXIBLE Schedule offers multiple session times a week to accommodate any busy schedule. Participation can be monthly, weekly or Drop-in!

Offering a FULL PACKAGE approach for Sculling & Sweep Rowing Studio Dryland Conditioning & Indoor Rowing

ROWING @ DRC*

Clinics & Events Dates & Times

TBA

+ Monday

AM by appointment ONLY

1 - 4pm

Tuesday

6 – 10am

1 - 3pm

Wednesday

6 - 10am

1 - 3pm

Thursday

AM by appointment ONLY

1 – 3pm

Friday

6 – 10am

Saturday

10am – 2pm

Sunday

By Appointment ONLY. Typically the Studio is OPEN from 3:30-5:30pm but PLEASE CONFIRM before noon on Sunday.

PM by appointment ONLY

AM: Lessons by Appt. PM: Lessons by Appt. AM: 6, 7:30 & 8:45 PM: 3:30 & 5 AM: 6, 7:30 & 8:45 PM: 3:30 & 5 AM: 6, 7:30 & 8:45 PM: 3:30 & 5 AM: Lessons by Appt. PM: 3:30 AM: 9:30 & 11 PM: 1, 2:30 & 3:45 Lessons by Appt. Race Line-ups practiced early AM. AM: 8 & 9:30 PM: 1, 2:30 & 3:45 Lessons By Appt.

Rowing Sweep/Sculling Technique Tank Clinics* Dryland & Rowing Videography Coxswain Specific Clinics Local 36th Annual Chicago Sprints & two other AWAY Racing Regattas INTRO to Cycling @ Northbrook Velodrome

WEEKLY SCHEDULE ACTIVITIES – Basic Descriptions

Details >>>

Studio Strength & Conditioning

Studio Rowing Ergometer Cardio

Basic to advanced strength movements relative to age & physical maturity emphasizing:

Low-impact cardio sessions improve core & upper body strength.

SAFE and proper form for any sport Improved balance, core strength, flexibility & quickness Taught in a positive motivational environment Private & Group (3-8 athletes) Sessions available

Individual & Group formats available GREAT cross-training for ALL sports Prevents Crew injuries Participation is KEY for competitive Crew preparation process Try Out Prep: Base-line & regularly scheduled progress testing for competitive rowers

Rowing on the Channel

SPECIAL Events

75-90 minute Sessions at the SPD DRC, Boats will be provided by ARC . Boats and times will be added/removed to match demands . Shuttles to the DRC offered for first PM time-slot M-Sat. $1.00 fee for fuel costs is required.

Additional fee(s) required and vary by activity

PLEASE DO NOT JUST SHOW-UP – you may NOT get boated!

Regattas are scheduled for ALL ages. Primary focus is the Annual Chicago Sprints (second weekend in July) held at Lincoln Park near LP Zoo east entrance. .

Text 847 347 3278 to reserve seat(s) 24 hours in advance

Dammrich Rowing Center (DRC) is located at

3220 West Oakton Street in SKOKIE. *Rowing & Sweep Rowing Oar Technique Clinics held at DRC or Clark Park in Chicago at Addison & the river.

 FLEXIBLE Scheduling!! ALL SESSIONS are available multiple times a week and will accommodate practically any schedule your athlete(s) may need.  Total roster sign-up will dictate load-leveling to guarantee participation and equal opportunity utilization  Studio Dryland ONLY Strength & Conditioning option available  Summer session is LIMITED to a maximum of 90 participants!  Alliance Rowing Club of Illinois (ARC) will supply all boats, coaching, related equipment, safety training along with optional transportation to DRC (limited availability)  Allow 2.25 hours total time (travel to/from) for the DRC water sessions – shuttle service to and from the Wilmette Studio is optionally available on a limited basis  Tank sessions may be scheduled based on demand & times tentatively planned for evening and are held at the DRC or Clark Park  Self-directed boat usage is based on availability and requires active ARC membership, a signed Damage Agreement and a Coach’s safety certification!

ARC – The Rowing Resource in Chicagoland’s Northshore! This is our fifth year for Alliance Rowing Club of Illinois. Our Community Club offers Athletic, Recreational and Competitive (ARC) rowing opportunities on the Northshore of Chicagoland. ARC of Illinois was founded as a Not for Profit in 2012 to create a grass-roots high school feeder program for ALL local Clubs that also benefits all ages for recreational rowing as well. Our established Community Club approach offers a full-package year-round rowing experience. ARC offers diverse tracks for rowing: Learn to Row as a Grass Roots and Master’s program, Co-ed Competitive High School rowing to area schools that do not offer Crew and a complete Master’s program for recreational and competitive interests. Community clubs service any and all rowing interests regardless of age or school affiliation. Founder Ron Boi rowed with Lincoln Park Juniors when he attended Lane Tech High School and renewed his rowing interests by organizing a Master’s Men’s team in 2008. Ron also owns RRB Cycles: an established Bicycle Shop with decades of experience. Ron raced at the National Level and provided coaching, support & custom equipment to World-Class cyclists. His experience rowing and mechanical aptitude more than qualifies him to direct, manage and maintain ARC’s ever expanding fleet of 15+ boats and the associated support equipment. Co-founder Brian Easter, a fitness professional for 15 years and National-level cyclist in the 80’s, has worked with various area rowers and others as a Sports Strength & Conditioning coach. Ron introduced Brian to rowing 8 years ago, and he then began racing in 2013 as a cross-training regimen for other competitive sports disciplines. He is the Program Director & Strength Coach working closely with our experienced Crew coaches to deliver superior fitness protocols for rowing. He’s a certified US Rowing Level 2 coach and an active Masters Athlete. Josip Stolar joined ARC in 2013 as Rowing Technical Director and Head Coach bringing 23 years of competitive rowing and coaching experience to the position. Originally from Croatia, Coach Stolar has competed in three World Junior Championships & represented Croatia twice in the U23 World Rowing Championships. He has since progressed to coaching both sculling and sweep rowing with an unparalleled focus on proper form and technique. His passion for the sport as a healthy lifestyle is more than apparent as he is excited to share his international expertise with rowers of all levels. Still actively racing, he is both a Croatian and US National Rowing Champion and his degree in kinesiology maximizes his value proposition to ARC as both a coach and role model. Bill Schaudt joined ARC in 2014 bringing 18 years of experience as a coxswain, rower and coach with the University of Tampa achieving championships as a varsity rower from ’97 – ’99. His coaching experience includes Tampa Rowing Club Masters, Plant HS, Tampa Prep HS and Head Coach at the University of Tampa from 2001 2006 achieving several FIRA and SIRA championships. In 2006, he relocated to Chicago and began sculling and coaching with LPBC and served as the freshman women’s coach at Northwestern University. During the 7 years he was at NU, his crews had winning seasons every year. Bill is able to adapt his coaching to fit the needs of any group whether developmental Learn to Row, Juniors or Masters. He now specializes in sculling coaching for U19 and a diverse group of Collegiate and Masters Scullers ARC’s diverse and talented coaching staff positions ARC to offer athletic and recreational rowing throughout the 4 seasons: Spring, Summer, Fall Rowing & Winter Dryland. We offer a full-package year-round training program and with Northshore Fitness Studio as our Dryland home, we can offer programs for ALL glide-sport disciplines. Together, Northshore Fitness and ARC are uniquely qualified to prepare rowers for High School rowing tryouts. Working closely with Athletico Sports Rehabilitation Clinics our Club delivers healthy performance improvement.

Questions? Text: Brian @ 847-347-3278 –or- Email: [email protected]

2016 Sports and Rowing Program Bundled Full-Package Discounts AVAILABLE

Participant Options

ARC Membership Dues June

1st

– August 31st

Costs & Fees

$99 30 Days or Less $149 60 Days or Less $240 90 Days Minimum Deposit of $250 holds your spot & is refundable

Learn To Row Daily Drop-in Fees

Punch Cards

Semi-Private/Private Lessons

Note(s)

*Membership qualifies for 10-25% discounts for all services, both on the water and at the Studio

$164 4 sessions 2 Studio & 2 Sculling $28 – Studio Strength & Conditioning w/ Cardio Note: *Monthly Studio Dryland is $160 for members and includes Personal Training guidance. Punch cards may be applied to Studio Dryland Sessions. $32 – On the water Rowing *Members pay $240, 220, 200 and ultimately $150 for 10 Session Punch Cards to reward high-volume participants with reduced prices. Non-Members pay $280 level price per punch card $48 – 96* per session based on SemiPrivate or Private

Participants should be 12 years old by January 1st, 2015 – exceptions ONLY if an older sibling/relative is also participating or with ARC Director approval. Prorated refunds ONLY with ARC Director approval Summer Program Includes:  Conditioning & ROWDIOTM: These are group sessions in increments of 30, 60 or 90 minutes to accommodate all levels and age groups. We recommend at least two sessions per week / 4 maximum. Sessions Include cardio intervals and recovery stretching moves. Designed to improve performance, flexibility, endurance and speed for ALL SPORTS!!!!  Tank Time -Oar Technique: These sessions are for ALL rowers providing instruction on blade-work and overall technique. Sweep technique conducted at the DRC & Sculling at Clark Park. Both are scheduled based upon demand. We recommend the Sweep sessions for 8th graders who aspire to row in High School. Tank sessions benefit both techniques and reinforce proper form for beginners.  Boat Time: Boating provided as part of the above punch card packages. NO SHOWS will be charged for their session. Missed Private lessons or SemiPrivate Sweep lessons will incur an additional $25 fine per offense and will may include exclusion for repeats, habitual tardiness or bad attitudes in general.  Boats: ARC provides all water craft with exception of Single Sculls – Members may provide their own  Explosive Power Training – FOR Experienced CREW competitive participants ONLY! Schedule TBD.

Questions?

Text/Cell: Brian at 847-347-3278

Email: [email protected]

Northshore Fitness Studio – Alliance Rowing Club of Illinois 2016 Sports Conditioning & Rowing Program REGISTRATION FORM NAME(s):____________________________________________________________________________ Home Phone:___________________________________ Cell Phone:____________________________ Address:______________________________________City:____________________St: ____ Zip______ Email’s: _____________________________________________________________________________ Emergency Contact and Phone:___________________________________________________________

Initial Payment Options Minimum Deposit of $250 or $164 Learn to Row Fee required. Drop-in participation requires a valid credit card on file. Credit Card will automatically be debited for payment(s) Circle Payment Type: VISA

MASTERCARD

AMEX

DISCOVER

or

*Check #: ___________

Name on Card __________________________ Billing Address: __________________________________ Number: ____________________________________

Expires: ____/____ (MM/YY)

Security Code: _________ (3 digit code on back, AMEX 4 digit code on front) I hereby authorize Northshore Fitness to charge my credit card for Drop-In services or prearranged installment payments*. Payment(s): First/Lump Sum $ _______ 2nd $_______

/

/ 2016

3rd $_______

/

/ 2016

Signed: _______________________________________ Date: _____________ Initials: _________ PAYING BY CHECK: *Please make checks payable to: “ARC” *Payment plans may be arranged and include processing fees – Contact the Director for options.

Northshore Fitness Studio – Alliance Rowing Club of Illinois 2016 Sports Conditioning & Rowing Program Liability Release & Waiver Name(s) ____________________________________________ Address _________________________________ ____________________________________________ City _____________________________________ State ______ Zip Code _____________ Phone: Home _____________________ Work _________________________ Mobile _______________________ Age/DOB _____ / ______________ (MM/DD/YY)

Gender M / F

EMERGENCY Contact: Name _________________________ Relationship _________________ Phone Number_____________________ I agree to follow all the rules and regulations of ARC/NORTHSHORE FITNESS STUDIO while in, upon or about the premises or while using or observing the premises or any facilities or equipment, or participating in any program affiliated with ARC/NORTHSHORE FITNESS STUDIO without respect as to location and understand and agree that I may be expelled at any time, with no refund of any monies paid for failure to abide by such rules and regulations. IN CONSIDERATION OF BEING PERMITTED TO UTILIZE THE FACILITIES, SERVICES AND PROGRAMS OF ARC/NORTHSHORE FITNESS STUDIO FOR ANY PURPOSE, INCLUDING BUT NOT LIMITED TO OBSERVATION OR USE OF FACILITIES OR EQUIPMENT OR PARTICIPATION IN ANY PROGRAM AFFILIATED WITH ARC/NORTHSHORE FITNESS STUDIO WITHOUT RESPECT AS TO LOCATION, HEREBY AGREE TO THE FOLLOWING: 1.

I UNDERSTAND THAT ACTIVITES AT THE FACILITY OR ELSEWHERE, INCLUDING USE OF EQUIPMENT AND PARTICIPATING IN PROGRAMS, CAN INVOLVE MOVEMENT, STRAIN AND OTHER ELEMENTS THAT CREATE RISK OF SERIOUS INJURY OR DEATH. I HEREBY ASSUME FULL RESPONSIBILITY FOR AND RISK OF BODILY INJURY, DEATH OR PROPERTY DAMAGE OR LOSS, regardless of severity, that I or my minor child/ward may sustain from myself or my minor child/ward’s presence in, upon or about the premises or while using or observing the premises or any facilities or equipment, or participating in any program affiliated with AC/NORTHSHORE FITNESS STUDIO without respect as to location except for any injury, damage or loss that is caused solely by ARC/NORTHSHORE FITNESS STUDIO’s gross negligence.

2.

I, FOR MYSELF, ANY PERSONAL REPRESENTATIVES, ASSIGNS, HEIRS AND NEXT OF KIN, HEREBY FULLY RELEASE, WAIVE, DISCHARGE AND CONVENANT NOT TO SUE ARC/NORTHSHORE FITNESS STUDIO; THEIR RESPECTIVE OFFICERS, DIRECTORS, MEMBERS

VOLUNTEERS, EMPLOYEES OR AGENTS (THE ‘RELEASES’) AND EACH OF THEM FROM ANY CLAIMS FOR INJUIRIES, DAMAGES OR LOSS THAT I OR MY MINOR CHILD MAY HAVE OR WHICH MAY ACCRUE TO ME OR MY MINOR CHILD / WARD FROM MY OR MY MINOR CHILD / WARD’S presence in, upon or about the premises or while using or observing the premises or any facilities or equipment or participating in any program affiliated with ARC/NORTHSHORE FITNESS STUDIO without respect as to location except for any injury, damage or loss that is caused solely by ARC/NORTHSHORE FITNESS STUDIO’s gross negligence. 3.

I HEREBY AGREE TO INDEMNIFY AND SAVE AND HOLD HARMLESS the Releases and each of them from any loss , liability, damage or cost they may incur from me or my minor child/ ward presence in, upon or about the premises or while using or observing the premises or any facilities or equipment or participating in any program affiliated with ARC/NORTHSHORE FITNESS STUDIO without respect as to location except for any loss, liability, damage or cost that is caused solely by ARC/NORTHSHORE FITNESS STUDIO’s gross negligence.

I further expressly agree that the foregoing ASSUMPTION OF RISK, RELEASE, WAIVER AND INDEMNITY AGREEMENT is intended to be as broad and inclusive as is permitted by the law of the State of Illinois and is any portion thereof is held invalid, it is agreed that the balance shall, not withstanding, continue in full legal force and effect. THIS AGREEMENT APPLIES TO ALL PAST, PRESENT AND FUTURE VISITS AND USES BY ME TO ANY AND ALL ARC/NORTHSHORE FITNESS STUDIO FACILITIES, SPONSORED EVENTS AND PROPERTIES. I HAVE READ AND VOLUNTARILY SIGN THIS ASSUMPTION OF RISK, RELEASE, WAIVER AND INDEMNITY AGREEMENT, and further agree that no oral representations, statements or inducements apart from the foregoing written agreement have been made. SIGNING THIS AGREEMENT INDICATES THAT YOU HAVE READ, UNDERSTAND AND ARE AGREEING TO, WITHOUT ANY EXCLUSIONS OR MODIFICATIONS, THE ABOVE TERMS AND CONDITIONS FOR THIS WAIVER AND RELEASE. SIGNATURE ________________________________________________

Date _____________

Print Legal Guardian Name: _________________________________________________________ *SIGNATURE ________________________________________________

Date _____________

(*Parent/Guardian’s signature REQUIRED for Minors) Participant PHYSICAL Restrictions/Limitation(s):___________________________________________________

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