fitNEWS

Inspiring healthier lives since 1981.

Silver Lake

Put a little Yoga in your New Year!

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Top row from left to right: Bari, Marni, Roxanne, Angela & Colette Bottom row from left to right: Helen, Arial & Cati (not pictured Anna & Daniel)

orkout fads come and go, but virtually no other exercise program is as enduring as yoga. Believe it or not, it’s been around for more than 5,000 years! Yoga does more than burn calories and tone muscles. It’s a total mind-body workout that combines strengthening and stretching poses with deep breathing and meditation or relaxation.

January 2017 If you’re hoping to strengthen and define your mid-section, there are yoga poses to target just about every core muscle. With yoga, you don’t build arm strength with free weights or machines, but with the weight of your own body. Some poses, like the plank, spread your weight equally between your arms and legs. Others, like the crane and crow poses, challenge your arms even more by making them support your full body weight. Yoga poses work all sides of the legs, including your quadriceps, hips, and thighs. Yoga squats, bridges, and warrior poses involve deep kneebends, which give you a more sculpted rear. Moves like downwardfacing dog, child’s pose, and cat/cow give your back muscles a good stretch. It’s no wonder that research finds yoga may be good for relieving a sore back. Because yoga poses stretch your muscles and increase your range of motion, with regular practice, they’ll improve your flexibility. Yoga isn’t considered aerobic exercise, but the more athletic varieties, like power yoga, will make you sweat. And even though yoga is not aerobic, some research finds it can be just as good as aerobic exercise for improving health.

Yoga is a “practice” and is non-competitive! As you continue to come to class, you’ll see improvements in the way you look and feel. If you haven’t tried yoga before, now is a great time to attend a class. Bring a friend and introduce yourself to the instructor— The benefits of yoga have been long established and touted through the health and fitness they’ll get you started on your way to a community. Yoga can increase flexibility and strength, improve balance, help manage stress successful yoga practice. and fine tune mental focus. Those that participate in yoga lose weight, decrease blood pressure and lower bad cholesterol. There is a vast growing body of research that shows Meet our Yoga Instructors yoga can help combat health issues, such as chronic pain, fatigue, asthma, and obesity. There are more than 100 different forms of yoga. Some are fast-paced and intense, while others are gentle and relaxing. Here at CAC - Silver Lake, we offer variety of classes to appeal to all levels of participant. Examples of different yoga forms include: • Vinyasa: A series of poses that flow smoothly into one another. • Power: A faster, higher-intensity practice that builds muscle. • Hot Yoga: Also known as Bikram Yoga. A series of 26 challenging poses performed in a room heated to a high temperature.

• Yin: A slow steady practice that is often stationary. Using props, postures are held for several minutes allowing body to soften and nourish fascia and joints. • Hatha: The form most often associated with yoga, it combines a series of basic movements with breathing. The intensity of your yoga workout depends on which form of yoga you choose. Techniques like hatha and yin yoga are gentle and slow. Hot yoga and power yoga are more powerful and intense. Great news--Yoga is a full-body workout!

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Table of Contents Group Ex...............................Pages 1 – 4 Active Aging.........................Page 4 Fitness...................................Pages 5 – 7 Youth Fitness........................Page 7 Tennis....................................Pages 7 – 8 Aquatics................................Page 8 Operations............................Page 8 Membership.........................Page 8 Programs..............................Page 9 Schedules.............................Pages 9 – 24

SILVER LAKE STAFF GENERAL MANAGER Mark Peterson ext. 2248

[email protected]

MEMBERSHIP/OPERATIONS DIRECTOR Dan Engle ext. 2232 [email protected]

PROGRAMS DIRECTOR Bari Dockens ext .2226 [email protected]

FITNESS DIRECTOR Bobby Sorensen ext. 2243 [email protected]

FITNESS COORDINATOR Lindsay Leonard ext. 3007 [email protected]

GROUP EXERCISE DIRECTOR Dot Chase ext. 3003

[email protected]

AQUATICS DIRECTOR Drew Whorley ext. 2228 [email protected]

TENNIS DIRECTOR Mark Bergman ext. 2242 [email protected]

KIDS CLUBS DIRECTOR Lina Naficy ext. 2235 [email protected]

FACILITIES MANAGER Elvis Wheeler

[email protected]

NORMAL CLUB HOURS* Monday – Friday 5am-10:30pm Saturday 7am-10:30pm Sunday 7am-8:30pm *The pool closes 30 minutes before the club closing time.

505 128th Street SE Everett, WA 98208 Phone: 425.745.1617 Fax: 425.338.4835

 www.columbiaathletic.com

GROUP EX continued Yoga Instructor Bios: Anna Johnson Anna is a Baptiste trained power Vinyasa yoga teacher who enjoys assisting students and teaching a challenging class but one that is accessible to yogis at all levels. Anna has additional training in sequence building, assisting, as well as arm balances and inversions. She knew when she began re-arranging her work schedule around yoga that it was time to change her focus, so left a career in book publishing to teach. She finds teaching deeply rewarding and dedicates herself to helping students find “breakthroughs”, on their mat and in their lives. Anna believes deeply is the power of yoga to change your life! She lives in Kenmore with her husband, two children and best furry friend, Champ. She enjoys reading, time with friends and family, and breathing in the fresh Pacific Northwest air.

Helen Ladd Helen attended her first yoga class in 1999, and was amazed by what yoga could offer: flexibility, endurance, strength, and mind/body awareness. In 2006 she completed the 200 Hour Teacher Training (RYT). Helen is a regular volunteer at Yoga Journal Conferences at various cities across the county where she attends workshops given by well known master yoginis such as Baron Baptiste, Kathryn Budig, Sean Corn, Jason Crandell, Shiva Rea, Tara Stiles, Collen Saidman Yee, Rodney Yee, and others. Her primary goal in yoga is simple: to serve and make yoga accessible to anyone at any level.

Carmen Skinner Greenleaf Carmen has been teaching yoga since 1999 and group exercise since 1995.  She is ACE certified and has her Yoga Alliance 200 hour teaching Certification with Baptiste Power Yoga Institute.  She completed her 500 Hour Certification with Twist Yoga of Edmonds, and is now a 500 E-RYT.  With a background in Ballet and fitness, Carmen holds space for her students to find physical vigor, mental clarity, and equanimity through the practice of

yoga. She integrates pranayama (breath work) and core strength into her classes, so that her students might grow stronger both mentally and physically. Carmen resides in Lynnwood with her husband and three sons, and has a BA in Political Science from Gonzaga University.

Cati Sandoval Cati has been teaching various styles of yoga for several years, and has also been a personal trainer. A former member and avid tennis player here at CAC Silver Lake, Cati’s love for athletics and yoga has brought a broad spectrum of movement and influences her teaching style. When asked how she “does it all”, she says, “I find myself in balance with golf, yoga, running, biking and my real estate business in my daily life”.

Ariel Ray Ariel Ray has been teaching vinyasa yoga since 2014 and started practicing in 2012. She started the journey of yoga to lose weight but found a whole new lifestyle, embracing happiness in each moment and the strength to let go of the past. Ariel became a Tier 1: 200 hour Baptiste Certified Teacher in March 2016, after studying with the Baptiste Yoga Institute. Ariel has also completed Shakti Vinyasa Yoga’s Teacher Mentorship Program April 2016. The supportive and encouraging Baptiste Community inspired her to give back through the service of yoga. She also received a BA in Environmental Studies focused in Society and Sustainability from the University of Washington in 2013. Ariel teaches to inspire change and transformation in the body and mind, “Dream, Believe, Succeed”. In her spare time she enjoys walking her dog, visiting with friends and family, and traveling. ​

Angela Kearns Angela Kearns has been teaching yoga since 2010. She is a Vinyasa, Hatha, Yin, and Sculpt teacher and absolutely “loves it”. Her goal is to help others feel better whether that is physically, emotionally, spiritually, or mentally. Angela says, “Yoga is such a wonderful tool that we can learn to incorporate in our every day lives, and it has definitely been a positive impact on my life.”

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GROUP EX continued She is a mom to three little kids who keep her “very busy!” In her spare time Angela spends time with my family and friends, and takes time for her own personal yoga practice. 

Roxana Carrol Roxana (Rox) has lived Seattle for 12 years. She was introduced to yoga 16 years ago, but  it was after the birth of her son that she became a “yogi’. In the midst of sleepless nights and abundant change, yoga grounded her and through that, she found bliss, health and ultimately, her authentic self.  When she decided to start working again, she was led to become a Yoga teacher so shecould share not only the physical and health benefits of daily practice, but how life altering it can be.  Rox is a 200 RYT teacher in the technique of Baron Baptistery and has also become a registered kids yoga instructor through NGY.  

Marni Mills Marni has enjoyed participating in a variety of sports her entire life. She grew up competing in swimming and setting records in high school track. This Fall she joined the CACSL womens CUP tennis team and plans to play USTA this Spring. When Marni was in college she always enrolled in a fitness class, and it was here that she was introduced to yoga. In 2013, Marni became certified to teach Hatha and Vinyasa yoga by completing her 200hour RYT with Ali Valdez/Sattva Yoga in Redmond, WA, with supplemental trainings in alignment and Yin yoga. She has enjoyed teaching Hot Hatha, Vinyasa, and Yin yoga at CACSL for almost 5 years. Marni also enjoys mountain biking and snow skiing with her two teenage sons.

Colette Janning Colette is originally from Oregon but has lived in the Puget Sound for 17 years. She started taking yoga at Gold’s Gym in January

2000, and first tried hot yoga at Hot Yoga of Laurelhurst in 2003. She was hooked! Her first teacher training was The Barkan Method Hot Yoga in Fort Lauderdale, Florida, in 2006. Not long after, Colette left her desk job to devote herself to teaching in January of 2007. Teaching certifications in Vinyasa (through the Samarya Center) and prenatal yoga (through 8 Limbs Yoga Centers) followed in 2009. She has done continuing education in the last several years with Emmy Cleeves, Seane Corn, Esak Garcia, Shiva Rea, and Bryan Kest. Colette strives to teach a challenging but introspective class, focused on mental discipline and breath.

Danielle Bowlden Dani has been practicing yoga at Columbia as a member since 2007. She had a rough start to yoga, because in her early classes, she struggled with dizziness and even fainted in the middle of class. Despite this, she kept practicing yoga, enjoying its non-competitive nature. Soon enough, she couldn’t go without yoga for too many days, without feeling grumpy and ill. After years of vacillating, she finally made the decision to become certified to teach yoga. She studied through The Center for Yoga of Seattle, an Iyengar yoga program. She likes to provide challenging classes, and believes that ‘everyone can yoga’.

Bari Dockens Bari earned her Bachelor’s of Arts and Science at the University of Arizona a long, long, time ago. She is ACE certified for group fitness and has obtained a variety of other certifications through the decades. YES, 30 years of teaching group fitness, yoga and swimming to all ages! Bari still gets excited meeting new participants and seeing them get hooked on working out with all of the veterans. She feels blessed to love her job and have a choice to teach. Her goal is to create a positive memory in everything she does, with the people she meets, and within her family. When not exercising, some of Bari’s favorite things are traveling, waterskiing and snow skiing, dancing until her feet are sore and celebrating with good friends and family!

January 2017—MOSSA Launch and Biggest Mover Contest MOSSA Launch Week: January 9 – 15 Get a jump start on your fitness goals with our January 2017 MOSSA Launch. Group Power, Group Ride, Group Blast, Group Core, Group Fight, Group Core, Group Centergy and R30 will have actionpacked movements and motivating music designed to challenge your body and mind. Whether you are looking to lose weight, gain strength, tone & define muscles, or improve flexibility, we have a class that is just right for you.    No need to work out alone---you’ve got your friends right there with you every step of the way!  Let’s Move...Together Look for launch posters in the club, Facebook posts, and on-line for specific class days and times. Do you have what it takes to be Silver Lake Club’s Biggest Mover? This January, we kick off our 7th annual Biggest Mover Contest. This 7-week contest rewards members for coming to classes and participating in a variety of group activities offered at Silver Lake. You can jump start your Biggest Mover Contest by attending MOSSA launch classes and earning double points! To spice things up a bit, we’re adding an element of commitment—and exploration.  Each week, you will be asked to try ONE new class. You’ll also be asked to participate in the “Class of the Week”, a discipline that will be offered several days/times of the week. You will earn points for participating in classes, personal training sessions, Impact Training Classes, and bringing guests to class. Your Biggest Mover Card can be obtained in any class and will be used to keep track of your activities. At the end of the contest, points will be tallied and the Biggest Mover will be announced and win 1-month of free dues! Group Ex continued next page.

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Insanity Workout Each year, resolutions are made and goals are set. This year, transform your body with the hardest workout YOU can do! Push yourself to your limits with this extreme cardio challenge. No weights or equipment required - just the will to make it through!  How Insanity Works: • Get into shape in record time with Max Interval Training. You’ll perform long bursts of high-intensity exercise, followed by shorter period of rest---the opposite of traditional cardio methods. • You can burn up to 1,000 calories per workout, and get lean and ripped without any weights or equipment. Insanity is for anyone who is ready for a fitness challenge and wants to get into the best shape of their life. How the Challenge Works: • This January, attendance and commitment are the keys to winning the challenge! • Each class you attend you will have a ticket entered into the raffle drawing.  Bring a friend to enter 2 tickets, and if a member joins, you will earn an additional 5 raffle tickets. • At the end of the challenge, we’ll draw winners from the raffle jar. Prizes include a free month of Insanity, Proshop gear, Impact Training classes and Cafe Cash! Get the workout YOU need for the results YOU want. Find out what you’re made of! Instructor:  Brandy Sorenson Days:  Monday/Wednesday, 7:05 – 8:05pm, Thursdays, 7:30 – 8:30pm Fee: $25/month

MELT Method Tired of chronic pain and soreness? Relieve aches and pains brought on by stuck stress caused by aging and active living. Reduce inflammation, ease chronic neck and low back strain, improve alignment, and learn how to keep your whole body working better. The MELT Method is a simple self-treatment method that eliminates chronic pain, improves performance and decreases stress brought on by everyday living. This class uses specialized soft body rollers and small MELT Hand and Foot balls to simulate the results of manual therapy. Join Certified MELT instructor Cheree Brodrick and experience changes in how your body looks and feels. You will learn simple self-treatments that will help you remain active, healthy and pain-free for life! At Silver Lake we offer complimentary MELT Classes but require that you first attend the MELT Introductory Workshop. Please contact Group Exercise Director Dot Chase for information regarding the next Intro to MELT Method Workshop. Time: Wednesdays, 9 – 10:30am Melt & Melt Neuromuscular Strength  

Pilates Barre Barre workouts have been growing in popularity over the past few years, and they are here to stay at Columbia Athletic Clubs! Pilates Barre combines Ballet, Pilates and Yoga to give you an amazing 45 to 60 minute workout that will sculpt your legs, butt and core, scorch calories, and leave you feeling lean and elongated. You don’t need to be a dancer to participate. We take inspiration from dance and ballet, melding these with fitness moves gleaned from Pilates as well as the grace and wisdom of Yoga. You will experience a well-rounded workout that incorporates isometric holds to build strength, as well as small range of motion moves to get deep into your musculature, resulting in a sleek, sculpted look. We use some dynamic, low impact movement to increase your cardio and add excitement. You’ll also experience some deep stretching for recovery and to keep your body long and lean. Great as a standalone or even better when combined with one of our other great classes, join us and you’ll notice a difference in your posture and your posterior!  Days: Mon./Wed./Fri.,10:45 – 11:30am, Tues., 7:10 – 8:10pm, Thurs., 4:45 – 5:45pm, Sat., 8 – 9am, Sun., 10:15 – 11:15am

GROUP EX continued Kids Movement and Music Join us for a weekly JAM session! We will stomp, clap, shake, dance, move and sing to a variety of music. Often times we’ll make our own musical sources out of pots, pans, water cooler bottles, pails...etc.  You name it, we’ll make music with it! Bring your imagination and your voice--lets make music and move! Please reserve your space at the front desk Days: Mondays/Wedensdays 4 – 4:45pm  Place:   Mind/Body Studio Fee:   Complimentary for Members           $5 + tax Non-member

ACTIVE AGING Our active aging program at Silver Lake is designed to improve the quality of life for all our participants. Whether you’re new to exercise, an avid athlete, or someone that enjoys getting together with others, there is something for you in our program.  One of our goals is to make exercise fun, and by offering a variety of health and fitness programs here at our club, you are bound to find an activity that suits you. Our classes have been developed to improve strength, agility, stamina and flexibility, which we need to accomplish daily tasks. Land and pool-based classes are offered at convenient times throughout the week. We have social events including potlucks, luncheons, coffee breaks, and educational seminars. If you enjoy racquet sports, we play recreational badminton and pickle ball. For Tennis Members, we offer a USTA Senior (55+) and Super Senior Fall League.  Come Join Us! Upcoming Active Aging Calendar of Events: Friday, January 27 Potluck Luncheon and Guest Speaker 12 – 2pm Thursday, February 16 Coffee Break in the Cafe 3:30 – 4:30pm Friday, February 17 Coffee Break in the Cafe 10:30 – 11:30am Look for more details in the club and on Facebook!

FITNESS

GRAND OPENING WEEK of the NEW IMPACTraining Studio: January 2 – 8

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Lil’ Ninjas (30 minutes) This small group is focused and designed for our junior members. Kids will climb Ii A Ll ’ Jj a ’N N and jump their I N i n way through various obstacles in order to gain strength, confidence, and athleticism. Days: Tuesdays, 4pm (ages 5 – 9) Thursday, 4pm (ages 10 – 14) A C T K II P

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FASTR Youth (30 minutes) Increase your speed, agility and quickness. Incorporated components F A R include S T strength, power, coordination, balance and flexibility. If you are looking to improve your neuromuscular adaptation, improve your athleticism, and increase your knowledge on injury prevention, then this small group is for you! FASTR athletes are better athletes. Days: Mondays, 4pm (ages 8 – 14) R A I C T N A

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Cardio & Core (30 minutes) Give your body a blast of high intensity intervals using cardio and A core exercises. R RD IO & CO This program is designed to keep you moving and challenge your foundation. You will get a total body workout and leave feeling accomplished. Days: Mondays and Wednesdays, 7am R A I C T N A

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BodyShred (30 minutes) This 30-minute, high intensity, endurancebased small group focuses D Y S H R E on bodyweight training infused with metabolic resistance. Come join this fast paced, full body workout. Days: Mondays, 10:15am R A I C T N A

BOSU BOSU small group training focuses on using the BOSU ball for a majority of the workout. B O S U However other training tools and elements are implemented to ensure the routine targets the entire body, improves overall strength, improves cardiovascular fitness, and pertains specifically to the individual. By adding the BOSU to your weekly routine you will dramatically improve balance and stability, as well as improve your core strength. All fitness levels are welcome and encouraged to join. It only takes a little bit of practice to become a BOSU master!  Days: Mondays, 5pm Wednesdays, 4:50pm R A I C T N A

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Ballet Body Tone and strengthen your whole body through a series of large range of motion, fluid L L E B O exercises with T light to moderate resistance and high repetitions. Exercises will include combination movements as well as exercises to isolate upper and lower body muscles and the core. Bodyweight, resistance bands, free weights and more will be used to develop the grace, strength, and balance of a dancer. Days: Mondays and Wednesdays, 12pm R A I C T N A

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There is a 24-hour cancellation policy or the session will be charged to your account. In order to un-enroll, please contact the Front Desk or small group instructor. Small group fees range from $10 to $15 + tax Members and $20 to $30 + tax Non-members per session. The small groups are 60 minutes in duration unless specifically listed otherwise.

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Space is limited. To register, you must enroll at the front desk prior to the small group training. For more information on any of the following small group trainings refer to the IMPACTraining schedule or contact Fitness Director Bobby Sorensen.

Metabolic Madness This effective, functional, total body group will add lean muscle, A speed up your B D OL IC MA metabolism, and burn more calories. Using a variety of weight training equipment and a heavy dose of cardio intervals, Metabolic Madness is challenge and fun for all fitness levels. Days: Tuesdays, 4:30pm Fridays, 9:15am R A I C T N A

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IMPACTraining is specifically designed to enhance your fitness experience. To you, that means MORE RESULTS! Each small group ranges in intensity and focus, and are best taken in addition to personal/partner training sessions. Try your first session for FREE.

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Attend any and all of our small group demos for FREE. Space is limited. Please enroll early at the Front Desk.

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TRXtreme Come push your physical abilities and transform your body into the best, wellT rounded shape E R X T R E M it can be. This 60-minute, volume intense, small group circuit utilizes an array of equipment in order to create a challenging and rewarding full-body workout. Be the resistance! Days: Mondays and Saturdays, 8am R A I C T N A

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Zones Blast away calories and get your heart pumping! Zones is designed to hit every muscle Z O N E S while training your heart among the appropriate zones for each individual. Zones is beneficial for all fitness levels and fitness goals from weight loss to improving endurance and increasing strength. Get fit and make your heart more efficient. Days: Mondays, 7pm Wednesdays, 6:30pm R A I C T N A

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KettleFit Train above average! KettleFit balance strength and conditioning through totalbody intervals T E I T T and dynamic L E F compound movements. With the kettlebell as your primary piece of equipment, you can rest assured that every muscle group will be functionally challenged. KettleFit turns everyday people into high performance athletes. Days: Mondays and Wednesday, 9am Tuesdays and Thursdays, 10:30am Thursdays, 6pm Saturdays, 9:30am Warrior R A I C T N Get a full-body A workout that targets strength, endurance, and flexibility. This MMA-inspired W R A R small group R I O incorporates circuit training with body weight, free weights and kickboxing. Punch, kick, grunt and sweat your way to a healthier you! Days: Mondays, 6pm Thursdays, 5:15pm (form focused) Saturday, 12pm R A I C T N A

FREE Injury Screens with IRG IRG Physical Therapy will provide FREE injury screens monthly. 15-minute consultations allow the physical therapist to listen to your needs, ask the appropriate questions, and provide some hands on assessments, as well as offer next step advice. IRG is locally owned and operated with practices as close as Murphy’s Corner. Next Injury Screen: Monday, January 9th | 6 – 7pm | Located in the Cardio Lounge FREE Posture Analysis and Performance Tests with Thrive Chiropractic Thrive Chiropractic is a local wellness center in the Mill Creek Town Center! Thrive takes a very gentle and specific approach to their chiropractic care, called the Blair Technique. So “no twisting, cracking, or popping.” Adjustments last longer and fewer are needed! Their Doctors and staff are friendly, reliable and committed to their patients.

The Health Advantage is a cooperative, community-focused, health and wellness initiative. We are driven to enhance the member experience through injury screens, physical therapy referrals, personal training, nutritional counseling, workshops, health fairs, and much more. Your Health is Our Passion. The 21-Day Sugar Detox is a comprehensive, yet simple and effective program to help break the chains sugar and carbs have on you – and help you find food freedom! This proven, whole-foods based program includes a complete outline of included foods as well as eliminated foods, a library of resources, information, recipes and more to help you along the way. There are NO gimmicks, NO pills or powders, No diet food. Enroll TODAY! Next Session begins: Monday, January 9, 6 pm , Meet in the Conference Room Fees: $139 + tax 4 week Detox Program (includes the official 21 Day Sugar Detox book)

$89 + tax Alumni – need a refresher? Don’t hesitate to join the next session! Payment is due upon registration to reserve your spot and cover your book order. Tax will be added at POS. Questions? Contact Kristi Andersen, Personal Trainer and 21DSD Certified Coach

One FREE hour with a Personal Trainer This is your chance to learn from the best in the industry! In this hour you will set realistic goals, learn proper equipment use and work with your Personal Trainer to design a plan that will get you results. You’ll meet with your Personal Trainer in a relaxed environment, get acquainted with all the club has to offer and have a chance to ask all the health and fitness questions you’ve thought of. To schedule your Free Hour please contact Fitness Director Bobby Sorensen.

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CAC - Silver Lake has gone mobile with Online Training!

You can now access the best personal trainers the fitness industry has to offer on your laptop, mobile phone or smart device. Using My PT Hub, our Personal Trainers can effectively help you reach your goals in a new and modern way. Not only can you meet with our fitness professionals oneon-one but now you can also work with them using our online personal training features. These routines are specifically created and tailored for you and your goals whether you are here or on the road. All you need to do is contact the Fitness Department or the specific Personal Trainer you wish to work with and set-up your account. Your online profile and the downloadable app are free. You ONLY pay for the routines. The consistency is up to you! Do you want 2 routines per week or 1 per month? It’s your call. Each routine is just $15 (plus tax) each. Contact Fitness Director, Bobby Sorensen, for more details.

YOUTH FITNESS

Iron Kids

SLJT Junior Awards Party

Junior Members ages 8 to 15 can enhance their gym usage by going through the NEW and IMPROVED Iron Kids group program. Iron Kids has been re-formatted to educate 4 to 5 kids in a small group setting during this month-long program. During their FOUR 30-minute training sessions, the Personal Trainer will take the Junior Members through the circuit equipment, highlighting safety tips, educating proper set-up of each machine, and ultimately enhancing their understanding of what it means to be physically active. Your child will be given an individualized training routine upon completion as well as an Iron Kids bracelet that must be worn while in the club and using the equipment they were instructed on. This will signify to other staff members that your child is an Iron Kid!

All SLJT players (Green through Gold) encouraged to attend.

Registration is on first come, first serve basis and occurs monthly. Schedule with any Personal Trainer or through the Fitness Director. Fee: $40 + tax per month Member $60 + tax per month Non-member

USTA Adult League Play

Free Weight Room Usage Youth members who are 14 to 15 years of age may use the free weight room once they have completed the Jump Start fitness program and have the approval of both the Personal Trainer they worked with and the Fitness Director. 3 (30 min.) Personal Training Sessions Fee: $120 + tax Member  $160 + tax Non-member

TENNIS SLJT Classes Start up January 2nd

Youth Fitness Orientation Junior Members ages 8 to 15 are required to complete this complimentary, 30-minute session with a Personal Trainer if they want to use the Cardio Equipment. Upon completion, the Junior Member will understand how to use the treadmill, bike and elliptical and proper gym etiquette/cleanliness. Schedule your appointment today with any Personal Trainer or through the Fitness Director. Fee: Complimentary

The first SLJT session of the year runs from January 2nd to 29th. Members can sign up at the front desk or email Tennis Director Mark Bergman. If you have a non-member friend that would like to try the SLJT program, please advise them to go through our website and click on the Registration Request button so they can fill out a registration form. We look forward to the New Year!

The 2016 SLJT awards will be given out. The kids should come out for a fun afternoon while also celebrating our award winners for Most Improved, Sportsmanship and Player of the Year. The kids will be on court having fun, so be prepared to play tennis. A few snacks and treats will be provided. Sign up at the front desk. Date: Saturday, January 7, 2 – 4pm

The 40+ league will start January 6th and the 18+ league will start mid-March. Between the two leagues we’ll have about 30 teams involving close to 300 members playing USTA league tennis. Good luck to everyone and enjoy your season.

Attention: Girl High School Tennis Players In preparation of the upcoming girl’s tennis season Silver Lake’s tennis staff is providing the following workouts exclusively for high school girls. These classes are aimed at getting all aspects of the game ready for the season. Please note that the five 1.5 hour-long classes can be taken separately. You can sign-up at the front desk for just one or all five, but space is limited and in years past these workouts fill up quickly. For questions contact Mark Bergman. 1.5 hour classes (first 18 players): Dates: January 27, February 3, 10, 17 & 24 Time: 4 – 5:30pm Fee: $23 + tax Tennis Member (per date) $27 + tax Athletic Member (per date) $30 + tax Non-Member (per date)

3 hour Kick-Off workout (first 18 players): Date: Time: Fee:

February 26 2:30 – 5:30pm $46 + tax Tennis Member (per date) $54 + tax Athletic Member (per date) $60 + tax Non-Member (per date) Tennis continued next page.

TENNIS continued Wilson Demo Night Tennis Mixer Join the tennis staff for a fun evening of tennis. Play test the latest in racquet technology, including the new Pro Staff, Blade and Burn rackets from Wilson. The area rep, Kevin Young will be here to answer your equipment questions. Take advantage of special demo night promotions that are announced at the mixer. Please sign up at the front desk. Date: January 27, 7 – 9:30pm Fee: Complimentary

Masters Swim Club

Workout and have fun! Designed for high school swimmers and older, this program provides organized workouts and technical improvement for all abilities. Participants should have an understanding of the basic strokes and be able to swim two lengths of the pool. Receive group and individualized feedback by a qualified swim coach. Improve your strokes, increase your fitness level, and/or prepare for competition. Free program for members, practice is Mondays and Thursdays from 12 to 12:45pm

OPERATIONS

Stroke of the Week Is it time to improve or add something to your game? The Stroke of the Week class is meant to teach you a particular aspect or stroke of the game and give you a better understanding of when to use it. To sign up, contact Mark Bergman directly. Days: Mondays, 10:30 – 11:30am Dates: January 9: Forehand swing; connect with the body January 16: Slice serves; make sure you have at least 2 different serves January 23: Volley slice for both Forehands and Backhands January 30: Efficiency in the grips and leaving ready position: game will slow down for you February 6: Overheads; anticipate the lob and move quicker February 13: Understanding midcourt volleys and where to place your shot February 20: Serve Mechanics; build up your motion for more velocity February 27: Backhand slice; the ultimate save shot Fee: $16 + tax per class for Tennis Members

AQUATICS Swim Lessons

Our first session of Swim Lessons in 2017 will begin on January 9th for the weekday program, and January 14th for Saturdays.  Registration forms are available now for the first three sessions of the year. Enroll now to ensure your spot!  

The Silver Lake Café offers some fantastic food for pre and post workouts or when you’re just too hungry to wait until you get home.  Check out our daily specials throughout the week like Thirsty Thursdays and Turkey Club Tuesdays.   Café Hours: Monday – Thursday: 9:30am – 2pm, and 4 –7pm Friday – Saturday: 9:30am – 2pm Closed Sunday

Café Closed?

We invite you to experience the benefits of Massage Therapy. Our highly trained staff will help you select the treatment that is right for you. What we offer: Our Licensed Massage Practitioners specialize in Deep Tissue, Sports and Swedish Massage and have continuing education in Trigger Point, Myofacial Release, Lomi Lomi and Pregnancy Massage. It is their goal to help each client find the treatment that best suits their needs.

Remember that we have a number of items at the front desk if you’re hungry or thirsty. Of course we have plenty of options for keeping you hydrated  but we are now offering more nutritional items at the front desk to satisfy your pre and post workout hunger including snacks, bars and jerky.

MEMBERSHIP

Who we are: Babe Dacones Babe Dacones has provided LMP services at Silver Lake since 2004 and specializes in a number of massage techniques, including Lomi Lomi and Pre and Post natal care.  Babe accepts most insurance providers. Thomas Hill Thomas Hill has been a LMP with CAC Silver Lake since 1993.  Tom’s experience and expertise help him to tailor a number of different techniques to help people heal and feel their best. To schedule your massage please contact the front desk at 425.745.1617

We’re glad you’re here. It is, indeed, a privilege to earn your business at CAC. We know that you have a lot of choices when it comes to health, fitness and family programs and we try to never take that for granted. It is always important to us that we get feedback in order to offer a high level of customer satisfaction. We welcome all comments and suggestions to improve your overall experience at the club. We have directors in all of our departments to talk to or to help resolve any issues that may arise. If you are unable to contact a director when needed then we have phone numbers and email addresses located in our monthly fit news and business cards at the front desk. Thank you for being a part of our club.

PROGRAMS January Youth Programs

Family Fun Night

Happy New Year! Please sign up for youth classes to guarantee a spot.

All CAC family members are welcome to join our Family Fun Nights. We set up an activity through the different departments and hope your family will come and meet other members. Complimentary for all CAC family members. Please sign up at the front desk. Dates: Friday, January 27 Time: 7 – 9pm Place: Full Gym Activity: Nerf Wars

Space is limited, so we can provide the best experience. Please sign up at the front desk to guarantee your child will be able to take the class/camp/program. If there are no sign-ups for a program 24 hours in advance, the program will be canceled. If you need your child dropped off or picked up in Kid’s Club, please make a Kid’s Club reservation for your child and communicate with staff for pick-up and drop-off. Youth Programs are complimentary for Family Members/$5 + tax for Non-members accompanied by a CAC member for a class.

Complimentary Activities FIT ’N’ FUN: Meet, greet and sign in with the program staff in the gym. The staff will lead games in the gym, a variety of tag games, hula hooping, jump roping, hippity hop races, balancing games to keep the kids moving. Ages: 3 – 6 Days: Thursdays, 4:45 – 5:45pm GYM ’N’ SWIM: Program staff will organize activities and games in the gym. Then transition kids into the swimming pool for some water fun. Kids need to wear swimming suits. Please bring a life jacket if they need to wear one. Parents pick up in the pool area. Space is limited, please sign up at the front desk. (To ensure the safety for the kids, no dropins allowed for this program.) Ages: 3 – 6 Day: Fridays, 9 – 10:30am Fee: Complimentary for CAC Family Members/$10 + tax Non-member accompanying a CAC member New! KARAZY KIDZ: Kids will focus on balancing, stretching, eye and hand coordination activities and crazy fun games like Kung Fu Panda! Ages: 2 – 3 Days: Tuesdays, 11 – 11:30am TURBO Kids: Learn how to juggle, jump rope and play lots of tag games in the gym. Starts back on Saturday, January 7, 2017 Ages: 3 – 8 Day: Saturdays, 10 – 11am

Open Gym Open gym classes are times that the gym is reserved for members to come for that specific activity, not supervised. Supervised gym a CAC staff person will set up and organize the activity during the time frame and supervise the program. Open Gym Adult Basketball: Ages 16 & older, Mondays/Fridays, 7 – 8:30am Ages 14 & older, Tuesdays, 4 – 5:30pm Open Gym Volleyball: Ages 12 & older, Fridays, 12 – 2pm Supervised Gym Pickleball/Badminton: Ages 12 & older, Tuesdays, 12 – 1pm Supervised Gym Dodgeball: Ages 8 & older, Saturdays, 11am – 12pm Superivsed Badminton: Ages 7 & older, Tuesdays, 5 – 6pm Supervised Pickleball: Ages 7 & older, Thursdays, 4 – 4:45pm Supervised Basketball: Grades 3rd – 6th, Thursdays, 5 – 6pm Supervised Basketball: Elementary school, Saturdays, 9 – 10am

Fee Based Activities Mini-Sports Clinic Conner Findley has coached a variety of youth sports and will offer a sports clinic for ages 3 to 6. He will teach a fun class for the kids try Soccer, T-ball and Football. Day: Tuesdays, starting January 4 Time: 10 – 10:45am Fees: $40 + tax Member $55 + tax Non-member

Basketball Monthly Training With Gary Gardner: Please check out the gym schedule for ages, days and times or grab a flyer from the front desk with all of our Basketball Programs.

F.A.A.S.T. After-School Program Fun Active After School Tutoring. New Program for Kids Grades 1st through 5th. Organized active games in the gym, help kids with their homework in the conference room and finish with more social activities such as board games or more gym activities that keep the kids moving. We want kids to stay active, meet other CAC members and get their homework done, while you work out. Days: Tuesdays & Thursdays Time: 4 – 7pm Fees: $60 + tax Member per Month $90 + tax Non-member per Month $20 + tax Member per day $30 + tax Non-member per day

Kid’s Night Out Kids come in for a night of fun, swimming & movie in the pool, good food, crafts and a variety of activities throughout the club and our renovated gym. We provide the action and the kids provide the energy! Come dressed up in your P.J.’s or comfortable clothes for dancing in group ex studio. Dinner served at 5:45pm. (We recommend participants bringing their own lifejacket if they are not strong swimmers). Date: Sat., January 21 (New Year’s Party) Ages: 3 – 11 Time: 4 – 8pm Fees: $25 + tax Member $35 + tax Non-member (There will be an additional $10 fee added to signups 24 hours or less for a program.)

Tween Night Out Middle schoolers come in for a night of fun with their friends. Food, movie in the pool, gym activities and hide and seek throughout the club. Date: Saturday, January 21 Ages: 6 – 8th grade Time: 8pm – 12am Fees: $15 + tax Member $20 + tax Non-member

Parties, Parties! Birthdays, End of the season celebrations. Invite up to 24 friends for your celebration! Let us help make your party memorable and fun. For information on packages and fees, please contact Bari Dockens vial Email at [email protected].

JANUARY SILVER LAKE CYCLE STUDIO SCHEDULE MONDAY

TUESDAY

WEDNESDAY

THURSDAY

R30 5:30-6:00

Group Ride 5:45-6:45

R30 5:30-6:00

Chrissy

Chrissy

Shimaa

Group Ride 9:15-10:15

HIIT Cycle And Strength 9:15-10:30

Dot

R30 9:30-10:00 Chrissy

FRIDAY

Group Ride 9:15-10:15

SATURDAY

SUNDAY

Group Ride 9:00-10:00

R30 9:00-9:30

Jenna

Mary

Chrissy

Buffy

Group Ride 6:00-7:00

Group Ride 6:00-7:00

Mary

Karla Studio Reserved 7:00-8:00 Private Rehearsal

MOSSA Cycle Classes:

General Cycle Classes:

MOSSA R30® Get fitter in only 30 minutes! It’s as easy as riding a bike and in R30, riding a bike has never been better! Burn calories, improve muscular endurance, and build cardio fitness as you ride with surges, short intervals, power, and end with a rush! Inspiring music and motivating coaches will ensure that Everyone Finishes First!

HIIT Cycle and Strength Get your full body cardio and strength workout in a sweat dripping, fun-filled 75 minutes! 50 minutes of hills, sprints, timed intervals, Tabata training, and more will get your heart pumping, slash calories and improve your fitness. 25 minutes of strength, core and stretch complete the full-body workout.

MOSSA Group Ride® Everyone finishes first in Group Ride! Pedal in groups, roll over hills, chase the pack, climb mountains and spin your way to burning calories and strengthening your lower body. This 60-minute cycling program is geared for anyone that can ride a bike. Motivating music, awesome instructors and an inspiring group environment lets you Ride On!

Columbia Athletic Clubs - Silver Lake • 505 128th Street SE • Everett, WA 98208 • 425.745.1617

JANUARY SILVER LAKE ACTIVE AGING SCHEDULE MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

Aqua Motion 8:50-9:50 Bari

Water Cross 8:50-9:50 Dot

Aqua Motion 8:50-9:50 Susy

Aqua Motion 8:50-9:50 Bari

Aqua Motion 8:50-9:50 Allyson

Yin Yoga 10:45-11:45 Marni (Mind/Body Studio)

SATURDAY

Yoga Stretch 11:00-12:00 Bari (Mind/Body Studio) Potluck Luncheon Friday January 27th 12:00-2pm In the Café Guest Speaker

Full Body Fitness 2:15-3:15pm Chrissy (Large Studio)

Aqua Motion 2:15-3:15 Dot

Full Body Fitness 2:15-3:15pm Chrissy (Large Studio)

Aqua Motion 2:15-3:15 Dot

The “Active Aging” encompasses our senior and baby boomer population. Active aging is not about not aging. It is about healthy aging and accepting who you are now while aiming for a healthier version. It is our goal to make exercise fun, to increase awareness of the benefits of a regular exercise program, and to encourage older adults to take advantage of the many health and fitness programs offered at Columbia Athletic Clubs. Classes have been developed to improve quality of life by improving strength, agility, stamina and flexibility required to accomplish daily tasks. Active Aging programs also include potlucks, luncheons, coffee breaks, educational seminars, and Game Day. For Tennis Members, we also offer USTA Senior(55+) and Super Senior Fall League.

Columbia Athletic Clubs - Silver Lake • 505 128th Street SE • Everett, WA 98208 • 425.745.1617

SUNDAY

JANUARY SILVER LAKE ACTIVE AGING CLASS DESCRIPTIONS Please bring a water bottle for hydration Circuit Training join Personal Trainer Chrissy Capponi for an assisted hour in the cardio circuit room. Here we will explore the strength training machines and cardio training machines and create an program for you.Whether you are new to strength training or returning to exercise, you will find the help and support you need to gain strength, improve balance and flexibility. Gentle Yoga Design of class procedures and pose demonstrations allows for the use of chairs, stability balls, walls, straps, and blocks. Classes are taught with various modifications and variations. It improves posture and breathing, restoring health to all the systems in the body. Yoga builds strength, range of motion, endurance, balance and stamina. Psychologically, yoga improves concentration, calms the mind and body, expands awareness and teaches patience. Hula Babies & Beginners This class is a great way for parents/grandparents/guardians to workout with their child. Babies crave motion so much they go through the phase of doing it themselves: bouncing, swaying and rocking. Nurture your baby with the gentle motions of Hula Babies. We encourage you to wear your babies in a front or back carrier so you are comfortable moving.  Hip carriers will restrict your movement. This class is great for those new to hula or those wanting more gentle, flowing movement. Island Grooves A modern, energetic class combines authentic beginner Hula and Tahitian dance moves for an entertaining workout with low impact or no impact.

Yin Yoga Most forms of yoga today are dynamic, active practices designed to work the muscular “yang” tissues. Yin yoga is a complimentary discipline to a yang practice, working the deeper “yin” tissues of our ligaments, joints and deep fascial networks. Ultimately, increasing our range of motion. A Yin practice is slow, steady and often stationary. We use pranayama (breathing) techniques to relax the body and mind. Using props, postures are held for several minutes allowing the body to soften gradually while nourishing dense fascia and joints. Take a break from your daily grind; join us for this quiet, balanced, rejuvenating practice! Aqua Motion This class consists of range of motion, muscle strengthening, and endurance building activities as well as flexibility exercises. It incorporates walking or rebounding in various directions and strides utilizing specific upper body movements. This class will improve agility and range of movement, improve lateral movement, increase core strength, increase balance and body awareness. It is great for those with arthritis, fibromyalgia, joint replacements, post surgery rehab, pre and post natal or for cross training. Water Cross This class incorporates a cardiovascular workout with movements of running, jumping and bouncing. This class uses the techniques of circuit training and speed intervals and integrates exercises to improve muscular strength, endurance, range of motion, balance, and mobility. Pilates based exercises are included to develop “core strength and length.” The class ends with yoga-style stretching to enhance posture and body awareness. Discover the differences between movement in water and on land. Water workouts are wonderful for the active aging. This class is fun, innovative, and effective.

Columbia Athletic Clubs - Silver Lake • 505 128th Street SE • Everett, WA 98208 • 425.745.1617

JANUARY SILVER LAKE BIG POOL SCHEDULE MONDAY

TUESDAY

Water Aerobics 7:45 - 8:45

Aqua Motion 8:50 - 9:50

WEDNESDAY

THURSDAY

Water Aerobics 7:45 - 8:45

Water Cross 8:50-9:50

Aqua Motion 8:50 - 9:50

FRIDAY

SATURDAY

SUNDAY

Water Aerobics 7:45 - 8:45

Water Aerobics 8:50 - 9:50

Aqua Motion 8:50 - 9:50

Adult Group Lessons 8:00 - 8:45 Swim Lessons 9:00 - 12:45

Swim Lessons 10:00 - 2:10 2 lanes

Swim Lessons 10:00 - 2:10 2 lanes

Swim Lessons 10:00 - 2:10 2 lanes

Aqua Motion 2:15 - 3:15

Swim Lessons 10:00 - 2:10 2 lanes

Swim Team 9:00 - 12:45

Aqua Motion 2:15 - 3:15

High School program (3 lanes) 3:15 - 4:00 Swim Lessons 4:00-7:30

High School program (3 lanes) 3:15 - 4:00 Swim Lessons 4:00-7:30

High School program (3 lanes) 3:15 - 4:00 Swim Lessons 4:00-7:30

High School program (3 lanes) 3:15 - 4:00 Swim Lessons 4:00-7:30

High School program (3 lanes) 3:15 - 4:00 Swim Lessons 4:00-7:30

Swim Team 4:00-7:15

Swim Team 4:00-7:15

Swim Team 4:00-7:15

Swim Team 4:00-7:15

Swim Team 4:00-7:15

Water Aerobics 7:35 - 8:35 Pool Closes

Columbia Athletic Clubs - Silver Lake • 505 128th Street SE • Everett, WA 98208 • 425.745.1617

JANUARY SILVER LAKE BIG POOL CLASS DESCRIPTIONS Wahoo Swim Team

Our non- competitive swim team has seven different practice options! The goal of this program is to provide swimmers of all abilities the exposure to proper stroke technique through drill work and games. This program features 45 minutes of pool time and fifteen minutes of dry land activity that will focuses on core strengthening. Pre-requisite: previous enrollment in level 4. Practice Schedule Monday, Wednesday, Friday, 4 – 5pm, 5 – 6pm, or 6 – 7pm Tuesday, Thursday, Friday, 4 – 5pm, 5 – 6pm, or 6 – 7pm Saturday, 9 – 9:45am, 9:45 – 10:30am, 10:30 – 11:15am, 11:15am – 12pm, and 12 – 12:45pm.

Group Swim Lessons

At Columbia we work to distinguish ourselves by providing a quality learning environment with an emphasis on instruction, small classes and warm water. The knowledge our staff has acquired from over 100 years of combined practical swimming and teaching experience has resulted in the development and implementation of a quality swim lesson program that is always working to learn and grow. We believe the fundamental components to success in swimming stem from focusing on safety, fun, positivity, and providing young swimmers with a technical skill set that they can depend on for the rest of their swimming life. We combine these core beliefs with a customer service driven approach to registration and coordination. We do all of this because we genuinely care about your child’s experience in the water. Level 1: Safety, Water adjustment, Bubbles, 5 Bobs with bubbles, Jump in and return to wall with assistance, Assisted front float, Assisted back float, Kicking front and back, Open eyes under water, Front glide 3 feet, Front glide with kick 6 feet, Side glide with support, Assisted back glide, Deep water exposure, Intro to crawlstroke arm motion, assisted front to back float (rollover).

Level 2: Safety, Tuck float, Unassisted bob 10 times, Jump in from side and return unassisted, Supported side glide with 10 breaths, Sculling on back with kick 20 feet, Holds breath underwater for 6 counts, Crawlstroke 20 feet, Unassisted back float, Intro to backstroke, Side glide without support, Front glide with kick 15 feet, Back glide with kick 15 feet, Intro to elementary backstroke, Unassisted front to back float (rollover). Level 3: Safety, Bob on platform retrieve dive toy 5 times, Intro to treading water, Side glide with rhythmic breathing 15 yds, Crawlstroke with rolling on back for breath 15 yds, Backstroke 15 yds, Changing directions while swimming, Breaststroke kick on back and front, Elementary Backstroke 15 yds, Retrieve objects from bottom, Jump into deep water and return.

Private Swim Lessons

Private lesson request forms are available at the front desk or in the Aquatic Department. Lessons are scheduled based on instructor availability. Fee: Members $27.50 per half hour Non-Members $35 per half hour Semi-private lessons, add $5 for each additional swimmer

Water Aerobics Water Aerobics: Straight-forward exercises done in an easy-to-follow pattern make this class a great way to get fit! Intervals of cardio and strength training movements are combined to maximize your workout time. Stretching completes the class. Heart rate monitors are encouraged. Aqua Motion: This class consists of range of motion, muscle strengthening, and endurance building activities as well as flexibility exercises. It incorporates walking or rebounding in various directions and strides utilizing specific upper body movements. This class will improve agility and range of movement, improve lateral movement, increase core strength, increase balance and body awareness. It is great for those with arthritis, fibromyalgia, joint replacements, post surgery rehab, pre and post natal or for cross training. Water Cross: This class incorporates a cardiovascular workout with movements of running, jumping and bouncing. During class techniques of circuit training and speed intervals and integrates exercises to improve muscular strength, endurance, range of motion, balance, and mobility. Pilates based exercises are included to develop “core strength and length.” The class ends with yoga-style stretching to enhance posture and body awareness. Discover the differences between movement in water and on land. Water classes are great for Active Aging participants. There is always at least one lap lane available, except for Monday – Thursday 4 – 7pm All members are expected to share whatever lane space is available. While we allow open swim during swim lessons, please keep in mind that our lesson demand varies monthly. If you have questions regarding the best time to swim during a lesson block, feel free to ask a lifeguard.

Level 4: Safety, Tread water 1 minute, Bobs – touch bottom with hand, return to surface, 5 times, Streamline off wall underwater, Crawlstroke 25 yards with alternate breaths, Backstroke 25 yards, Breaststroke kick 25 yards, Dolphin kick 25 yards, Corkscrew, Kneel dive. Level 5: Safety, Tread water 3 minutes, Bobs – touch bottom with hand, return to surface, 10 times, Intro to somersaults. Upon successful completion of level 5, swimmers will be able to swim 300 yards using any combination of Crawlstroke, Backstroke, Breaststroke, or Elementary Backstroke. Class schedules may change based upon demand. No cancellations allowed within 7 days of the start of a new session. No children under the age of 3. Questions: Contact Aquatics Director Drew Whorley Ext 2228 or via email at [email protected]

Columbia Athletic Clubs - Silver Lake • 505 128th Street SE • Everett, WA 98208 • 425.745.1617

JANUARY SILVER LAKE SMALL POOL SCHEDULE MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

Swim Lessons 9:00 - 12:45 Swim Lessons

Swim Lessons

Swim Lessons

Swim Lessons

10:00 - 2:00

10:00 - 2:00

10:00 - 2:00

10:00 - 2:00

Supervised Swim 12:45 - 1:45

Swim Lessons 4:00-7:30

Swim Lessons 4:00-7:30

Waterbabies 4:00-8:00

Swim Lessons 4:00-7:30

Waterbabies 4:00-8:00

Pool Closed

Columbia Athletic Clubs - Silver Lake • 505 128th Street SE • Everett, WA 98208 • 425.745.1617

JANUARY SILVER LAKE SMALL POOL CLASS DESCRIPTIONS Wahoo Swim Team

Our non- competitive swim team has seven different practice options! The goal of this program is to provide swimmers of all abilities the exposure to proper stroke technique through drill work and games. This program features 45 minutes of pool time and fifteen minutes of dry land activity that will focuses on core strengthening. Pre-requisite: previous enrollment in level 4. Practice Schedule Monday, Wednesday, Friday, 4 – 5pm, 5 – 6pm, or 6 – 7pm Tuesday, Thursday, Friday, 4 – 5pm, 5 – 6pm, or 6 – 7pm Saturday, 9 – 9:45am, 9:45 – 10:30am, 10:30 – 11:15am, 11:15am – 12pm, and 12 – 12:45pm.

Group Swim Lessons

At Columbia we work to distinguish ourselves by providing a quality learning environment with an emphasis on instruction, small classes and warm water. The knowledge our staff has acquired from over 100 years of combined practical swimming and teaching experience has resulted in the development and implementation of a quality swim lesson program that is always working to learn and grow. We believe the fundamental components to success in swimming stem from focusing on safety, fun, positivity, and providing young swimmers with a technical skill set that they can depend on for the rest of their swimming life. We combine these core beliefs with a customer service driven approach to registration and coordination. We do all of this because we genuinely care about your child’s experience in the water. Level 1: Safety, Water adjustment, Bubbles, 5 Bobs with bubbles, Jump in and return to wall with assistance, Assisted front float, Assisted back float, Kicking front and back, Open eyes under water, Front glide 3 feet, Front glide with kick 6 feet, Side glide with support, Assisted back glide, Deep water exposure, Intro to crawlstroke arm motion, assisted front to back float (rollover).

Level 2: Safety, Tuck float, Unassisted bob 10 times, Jump in from side and return unassisted, Supported side glide with 10 breaths, Sculling on back with kick 20 feet, Holds breath underwater for 6 counts, Crawlstroke 20 feet, Unassisted back float, Intro to backstroke, Side glide without support, Front glide with kick 15 feet, Back glide with kick 15 feet, Intro to elementary backstroke, Unassisted front to back float (rollover). Level 3: Safety, Bob on platform retrieve dive toy 5 times, Intro to treading water, Side glide with rhythmic breathing 15 yds, Crawlstroke with rolling on back for breath 15 yds, Backstroke 15 yds, Changing directions while swimming, Breaststroke kick on back and front, Elementary Backstroke 15 yds, Retrieve objects from bottom, Jump into deep water and return.

Private Swim Lessons

Private lesson request forms are available at the front desk or in the Aquatic Department. Lessons are scheduled based on instructor availability. Fee: Members $27.50 + tax per half hour Non-Members $35 + tax per half hour Semi-private lessons, add $5 + tax for each additional swimmer

Water Aerobics Water Aerobics: Straight-forward exercises done in an easy-to-follow pattern make this class a great way to get fit! Intervals of cardio and strength training movements are combined to maximize your workout time. Stretching completes the class. Heart rate monitors are encouraged. Aqua Motion: This class consists of range of motion, muscle strengthening, and endurance building activities as well as flexibility exercises. It incorporates walking or rebounding in various directions and strides utilizing specific upper body movements. This class will improve agility and range of movement, improve lateral movement, increase core strength, increase balance and body awareness. It is great for those with arthritis, fibromyalgia, joint replacements, post surgery rehab, pre and post natal or for cross training. Water Cross: This class incorporates a cardiovascular workout with movements of running, jumping and bouncing. During class techniques of circuit training and speed intervals and integrates exercises to improve muscular strength, endurance, range of motion, balance, and mobility. Pilates based exercises are included to develop “core strength and length.” The class ends with yoga-style stretching to enhance posture and body awareness. Discover the differences between movement in water and on land. Water classes are great for Active Aging participants. There is always at least one lap lane available, except for Monday – Thursday 4 – 7pm All members are expected to share whatever lane space is available. While we allow open swim during swim lessons, please keep in mind that our lesson demand varies monthly. If you have questions regarding the best time to swim during a lesson block, feel free to ask a lifeguard.

Level 4: Safety, Tread water 1 minute, Bobs – touch bottom with hand, return to surface, 5 times, Streamline off wall underwater, Crawlstroke 25 yards with alternate breaths, Backstroke 25 yards, Breaststroke kick 25 yards, Dolphin kick 25 yards, Corkscrew, Kneel dive. Level 5: Safety, Tread water 3 minutes, Bobs – touch bottom with hand, return to surface, 10 times, Intro to somersaults. Upon successful completion of level 5, swimmers will be able to swim 300 yards using any combination of Crawlstroke, Backstroke, Breaststroke, or Elementary Backstroke. Class schedules may change based upon demand. No cancellations allowed within 7 days of the start of a new session. No children under the age of 3. Questions: Contact Aquatics Director Drew Whorley Ext 2228 or via email at [email protected]

Columbia Athletic Clubs - Silver Lake • 505 128th Street SE • Everett, WA 98208 • 425.745.1617

JANUARY SILVER LAKE GYM SCHEDULE MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

Boot Camp 5:45-6:45

Boot Camp 5:45-6:45

Full Open Gym Basketball Ages 16 and older 7:00-8:30 South

Full Open Gym Basketball Ages 16 and older 7:00-8:30 South

$Kettlefit 9:00-10:00

TBC 9:15-10:15

North

$Kettlefit 9:00-10:00

TBC 9:15-10:15

North Full $Kettlefit 10:30-11:30 North $Mini-Sports 10:15-11:00 Ages: 3-6 South Karazy Kidz Ages: 2 & 3 11:00-11:30 South

Full $Kettlefit 10:30-11:30 North

$Metabolic Madness 9:15-10:15 Buffy South Gym’n’Swim Ages 3-6 9:00-10:30 North

Open Gym Volleyball 12 & older 12:00-2:00 Full

Supervised Gym Pickleball/Badminton 12 & older 12:00-1:00 South

B-Ball PrivateTrainings Grades: 6-9 2:00-7:00 South $Zones Training 7:00-8:00 North Gary Basketball 7:00-8:00 South

$FAAST 4:00-7:00 Ages: 6 & older After school program Swim TeamTraining High School 3:15-4:00 North Open Gym B-ball 14 & older 4:00-5:30 South Supervised Badminton Ages: 7 & older 5:00-6:00 North

BOOTCAMP Class 6:15-7:15 FULL

B-Ball Training High School 3:00-4:00 South B-ball Training Grades: K-2 4:15-5 South B-Ball Training Grades: 3-6 5:00-6:00 South B-Ball Training Grades: 6-9 6:00-7:00 South $Zones Training 6:30-7:30 North Gary Basketball 7:00-8:00 South

$FAAST 4:00-7:00 Ages: 6 & older After school program Swim Team Training High School 3:15-4:00 North Supervised Pickleball Ages: 7 & Older 4:00-4:45 Middle Fit’n’fun Ages 3-6 4:45-5:45 South Supervised Gym B-ball Grades: 3-6th 5:00-6:00 Middle BOOTCAMP Class 6:15-7:15 FULL $ Insanity Class 7:30-8:30 South

Family Fun Night 27-Jan Nerf Wars All ages welcome 7:00-9:00 Full Gym

SATURDAY

SUNDAY

Supervised Gym B-ball Elementary Ages 9:00-10:00 Middle $B-Ball Training Grades: 3-6 9:00-10:00 South Turbo Kids Ages: 3-8 10:00-11:00 South $B-Ball Training Grades: 6-9 11:00-12:00 South Supervised Dodgeball Ages: 8 & older 11:00-12:00 North

Kids Night Out 21-Jan Happy New Year! Ages 3-11 4:00-8:00 Group Ex/Pool/Gym Tween Night Out 21-Jan Happy New Year! Grades: 6-8th 8:00-12:00am Group Ex/Pool/Gym

Columbia Athletic Clubs - Silver Lake • 505 128th Street SE • Everett, WA 98208 • 425.745.1617

Please call the Front Desk to check on Gym availability! Please call ahead!

JANUARY SILVER LAKE GYM CLASS DESCRIPTIONS January Youth Programs Happy New Year! Please sign up for youth classes to guarantee a spot. Space is limited, so we can provide the best experience. Please sign up at the front desk to guarantee your child will be able to take the class/camp/program. If there are no sign-ups for a program 24 hours in advance, the program will be canceled. If you need your child dropped off or picked up in Kid’s Club, please make a Kid’s Club reservation for your child and communicate with staff for pick-up and drop-off. Youth Programs are complimentary for Family Members/$5 + tax for Non-members accompanied by a CAC member for a class.

Complimentary Activities FIT ’N’ FUN: Meet, greet and sign in with the program staff in the gym. The staff will lead games in the gym, a variety of tag games, hula hooping, jump roping, hippity hop races, balancing games to keep the kids moving. Ages: 3 – 6 Days: Thursdays, 4:45 – 5:45pm GYM ’N’ SWIM: Program staff will organize activities and games in the gym. Then transition kids into the swimming pool for some water fun. Kids need to wear swimming suits. Please bring a life jacket if they need to wear one. Parents pick up in the pool area. Space is limited, please sign up at the front desk. (To ensure the safety for the kids, no dropins allowed for this program.) Ages: 3 – 6 Day: Fridays, 9 – 10:30am Fee: Complimentary for CAC Family Members/$10 + tax Non-member accompanying a CAC member New! KARAZY KIDZ: Kids will focus on balancing, stretching, eye and hand coordination activities and crazy fun games like Kung Fu Panda! Ages: 2 – 3 Days: Tuesdays, 11 – 11:30am TURBO Kids: Starts back on Saturday, January 7, 2017 Ages: 3 – 8 Time: 10 – 11am

Family Fun Night All CAC family members are welcome to join our Family Fun Nights. We set up an activity through the different departments and hope your family will come and meet other members. Complimentary for all CAC family members. Please sign up at the front desk. Dates: Friday, January 27 Time: 7 – 9pm Place: Full Gym Activity: Nerf Wars Open Gym Open gym classes are times that the gym is reserved for members to come for that specific activity, not supervised. Supervised gym a CAC staff person will set up and organize the activity during the time frame and supervise the program. Open Gym Adult Basketball: Ages 16 & older, Mondays/Fridays, 7 – 8:30am Ages 14 & older, Tuesdays, 4 – 5:30pm Open Gym Volleyball: Ages 12 & older, Fridays, 12 – 2pm Supervised Gym Pickleball/Badminton: Ages 12 & older, Tuesdays, 12 – 1pm Supervised Gym Dodgeball: Ages 8 & older, Saturdays, 11am – 12pm Superivsed Badminton: Ages 7 & older, Tuesdays, 5 – 6pm Supervised Pickleball: Ages 7 & older, Thursdays, 4 – 4:45pm Supervised Basketball: Grades 3rd – 6th, Thursdays, 5 – 6pm Supervised Basketball: Elementary school, Saturdays, 9 – 10am

Fee Based Activities Mini-Sports Clinic Conner Findley has coached a variety of youth sports and would like to offer a sports clinic for ages 3 to 6. He will teach a fun class for the kids try Soccer, T-ball and Football. Day: Tuesdays, starting January 4 Time: 10 – 10:45am Fees: $40 + tax Member $55 + tax Non-member

Basketball Monthly Training With Gary Gardner: Please check out the gym schedule for ages, days and times or grab a flyer from the front desk with all of our Basketball Programs. F.A.A.S.T. After-School Program Fun Active After School Tutoring. New Program for Kids Grades 1st through 5th. Organized active games in the gym, help kids with their homework in the conference room and finish with more social activities such as board games or more gym activities that keep the kids moving. We want kids to stay active, meet other CAC members and get their homework done, while you work out. Days: Tuesdays & Thursdays Time: 4 – 7pm Fees: $60 + tax Member per Month $90 + tax Non-member per Month $20 + tax Member per day $30 + tax Non-member per day Kid’s Night Out Kids come in for a night of fun, swimming & movie in the pool, good food, crafts and a variety of activities throughout the club and our renovated gym. We provide the action and the kids provide the energy! Come dressed up in your P.J.’s or comfortable clothes for dancing in group ex studio. Dinner served at 5:45pm. (We recommend participants bringing their own lifejacket if they are not strong swimmers). Date: Sat., January 21 (New Year’s Party) Ages: 3 – 11 Time: 4 – 8pm Fees: $25 + tax Member $35 + tax Non-member (There will be an additional $10 fee added to signups 24 hours or less for a program.) Tween Night Out Middle schoolers come in for a night of fun with their friends. Food, movie in the pool, gym activities and hide and seek throughout the club. Date: Saturday, January 21 Ages: 6 – 8th grade Time: 8pm – 12am Fees: $15 + tax Member $20 + tax Non-member

Columbia Athletic Clubs - Silver Lake • 505 128th Street SE • Everett, WA 98208 • 425.745.1617

JANUARY SILVER LAKE MIND/BODY STUDIO SCHEDULE MONDAY

TUESDAY

WEDNESDAY

Yoga Flow 5:45-6:45

THURSDAY

FRIDAY

Helen

Helen Yoga 7:00-8:00

Yoga 7:00-8:00

Anna

Anna

Cati

Hot 26 Yoga 100-105’ 9:30-10:30 Colette

Pilates Barre

Yin Yoga 10:45-11:45

10:45-11:30 Carmen

Hot 26 Yoga 100-105’ 7:30-8:30 Angela

MELT Method with Neurostrength 9:00-10:30 Cheree

Pilates Barre

Marni

10:40-11:30 Kate

Hot Power Yoga 100-105’ 6:00-7:00 Cati

Group Centergy 5:10-6:10 Mary

Intro to Yoga and Meditation 6:15-7:15pm Helen

SUNDAY

Yoga Flow 5:45-6:45

Yoga 7:00-8:00

Power Vinyasa Yoga 75-80’ 9:15-10:30 Carmen

SATURDAY

Power Barre 8:00-9:00 Allyson

Hot 26 Yoga 100-105’ 9:30-10:30 Colette

Yoga Stretch 11:00-12:00 Bari

Power Vinyasa Yoga 75-80’ 9:15-10:30 Carmen Pilates Barre 10:45-11:30 Sara

Hot Yoga 100-105’ 9:15-10:30 Ariel

Pilates Barre 10:15-11:15 Sara/Kate Intro to Yoga and Meditation 11:00-12:00 Helen

Pilates Barre

Gentle Flow Yoga 6:15-7:15pm Marni

Pilates Barre

Yin Yoga

7:10-8:10 Kate

75-80’ 7:30-8:30 Marni

Hot Power Yoga 100-105’ 9:00-10:00 Rox

5:00-6:00 Kate Hot Power Yoga 100-105’ 6:15-7:15 Rox

Columbia Athletic Clubs - Silver Lake • 505 128th Street SE • Everett, WA 98208 • 425.745.1617

Group Centergy 5:00-6:00 Jenna

JANUARY SILVER LAKE MIND/BODY CLASS DESCRIPTIONS Please bring your own mat to all Yoga, Group Centergy and Pilates Mat Classes.

MOSSA Mind/Body Classes: MOSSA Group Centergy® Redifine yourself with Group Centergy®. Grow longer and stronger in this invigorating 60-minute mind-body workout. Group Centergy® incorporates yoga and Pilates fundamentals with athletic training for balance, mobility, flexibility and the core. Emotive music drives the experience as you breathe and sweat through this full-body fitness journey. Take the time to Center Your Energy with Group Centergy®.

General Mind/Body Classes: Intro to Yoga and Meditation For the beginner. Learn basic poses, postures, and balances along with proper form and alignment. Class closes with meditation. Yoga This class encompasses all aspects of yoga: strength, alignment, balance, breathing, focus of mind and flow of energy. The mixture of basic and challenging poses will help you feel strong and renewed. Gentle Flow Yoga a slower paced and mindful practice linking foundational poses with breath and movement. Build strength, endurance and flexibility through the coordination of breath with movement and alignment. A great class for everyone! Yoga Stretch Yoga stretch allows you to slow down and check in with your breath, balance and mind/body. The goal is to stretch while learning basic Yoga poses and fell more mobile, functional and relaxed when you leave. Power Vinyasa Yoga A dynamic flowing class taught in the style of Baron Baptiste, a combination of strength, sweat and personal empowerment. The practice is accessible to every body, yet is also a challenging and flowing form of yoga that will lead you to a state of transformation. Power Vinyasa Yoga heals as it detoxifies. It will sculpt and tone the muscles of your body and clarify your mind. There are many modifications and variations that serve the needs of all experience levels. Get ready to take your practice seriously but yourself lightly, as you explore your edge, discover your strength, and awaken your potential!

Hot Power Yoga Class takes place in a room heated 100-105 degrees and follows the format of Power Vinyasa Yoga. Hot 26 Yoga A set sequence of 26 postures and 2 breathing exercises done in a heated studio and designed to strengthen the spine and provide a total body workout. Yoga Flow This class offers the foundation poses of Yoga with a focus on proper breathing and alignment. We will flow through the poses using the breath. A great opportunity to work on flexibility and endurance. Class will sometimes be energetic, and sometimes slower, depending upon class participants. Yin Yoga Most forms of yoga today are dynamic, active practices designed to work the muscular “yang” tissues. Yin yoga is a complimentary discipline to a yang practice, working the deeper “yin” tissues of our ligaments, joints and deep fascial networks and ultimately, increasing our range of motion. A Yin practice is slow, steady and often stationary. We use pranayama (breathing) techniques to relax the body and mind. Using props, postures are held for several minutes allowing the body to soften gradually while nourishing dense fascia and joints. Take a break from your daily grind; join us for this quiet, balanced, rejuvenating practice! Pilates Barre Barre combines ballet, Pilates and Yoga to give you an amazing 45- minute workout that will sculpt your legs, butt and core, scorch calories, and leave you feeling lean and elongated. You don’t need to be a dancer to participate. We take inspiration from dance and ballet, melding these with fitness moves gleaned from Pilates as well as the grace and wisdom of Yoga. Melt Method This all-levels class uses specialized soft body rollers and small MELT hand and foot balls to simulate the results of manual therapy. The MELT Method is a simple self-treatment method that eliminates chronic pain, improves performance and decreases stress brought on by everyday living. Note: In order to take the Melt Method weekly classes, you must first take an Intro to Melt Method workshop and purchase your own MELT roller. Workshops are held every 4-6 weeks here in the mind/body studio.

Columbia Athletic Clubs - Silver Lake • 505 128th Street SE • Everett, WA 98208 • 425.745.1617

JANUARY SILVER LAKE GROUP EXERCISE SCHEDULE MONDAY

TUESDAY

Bootcamp

Group Core 6:05-6:35 Rotating Instructor

5:45-6:45 Sara

Water Aerobics 7:45-8:45 Maria Group Core 8:45-9:15 Chrissy Step Interval 9:15-10:15

Group Power 8:45-9:45 Bari

Darcy Group Power 10:30-11:30 Bari

Hardbodies (Gym) 9:15-10:15 Allyson Island Grooves 10:00-11:00 Joan Marie Class Begins 1/10 Hula Babies and Beginners 11:15-12:00 Joan Marie Class Begins 1/10

Group Blast 4:45-5:45 Mary

Group Power 4:45-5:45 Dot

Wednesday

Water Aerobics 7:45-8:45 Maria

Group Power 9:15-10:15 Chrissy Group Blast 10:30-11:30

Step & Strength 4:45-5:45 Darcy Group Fight

6:00-7:00 Shimaa

6:00-7:00 Brandy S Zumba 6:00-7:00 Tricia

Water Aerobics 7:35-8:35 Maria

Bootcamp Gym 6:15-7:15 Bobby Group Power 7:05-8:05 Maria

FRIDAY

Group Core 6:05-6:35 Shimaa

Bootcamp

Group Power 8:45-9:45 Maria Hardbodies (Gym) 9:15-10:15 Allyson Group Core 10:00-10:30 Chrissy

SATURDAY

Water Aerobics 7:45-8:45 Maria

Group Power 9:15-10:15 Dot

Group Core 7:30-8:00 Shimaa Group Fight 8:00-9:00 Shimaa Group Power 9:05-10:05 Mary Group Blast 10:15-11:15 Mary

Group Power 4:45-5:45 Mary Studio Reserved 5:30-6:30

Zumba 6:00-7:00 Tricia Insanity ($) 7:05-8:05 Brandy

Bootcamp Gym 6:15-7:15 Allyson Group Power 7:05-8:05 Maria Insanity ($)Gym 7:30-8:30 Brandy

SUNDAY

5:45-6:45 Sara

Bari

Group Fight

Insanity ($) 7:05-8:05 Brandy

THURSDAY

Private Rehearsal Island Grooves 6:30-7:30 Joan Marie Class Begins 1/13

Studio Reserved 7:30-9:30

Private Rehearsal

Columbia Athletic Clubs - Silver Lake • 505 128th Street SE • Everett, WA 98208 • 425.745.1617

Group Power 9:30-10:30 Mary

JANUARY SILVER LAKE GROUP EXERCISE CLASS DESCRIPTIONS MOSSA Group Exercise Classes:

General Group Exercise Classes:

Water Group Exercise Classes:

MOSSA Group Blast® BLAST OFF your workout with 60 minutes of cardio training that uses The STEP® in highly effective, athletic ways. Group Blast® will get your heart pounding and sweat pouring as you improve your fitness, agility, coordination, and strength with exciting music and group energy. HAVE A BLAST!

Boot Camp/Total Body Conditioning This class is designed to increase speed, agility, muscle strength, and endurance using basic military, plyometric, sport specific movements and calisthenics. Be all that you can be!

Water Aerobics Straight- forward exercises done in an easy-to-follow pattern make this class a great way to get fit! Intervals of cardio and strength training movements are combined to maximize your workout time. Stretching completes the class. Heart rate monitors are encouraged.

MOSSA Group Core® Let’s get Hard Core! Train like an athlete in 30 action-packed minutes. A strong core, from your shoulders to your hips, will improve your athletic performance, help prevent back pain, and give you ripped abs! Expert coaching and motivating music will guide you through functional and integrated exercises using your body weight, weight plates, a towel, and a platform – all to challenge you like never before. Reach Your Peak with Group Core®! MOSSA Group Fight® Group Fight™ is a gripping hour that burns a ton of calories and builds total body strength. Tap into the hottest mixed martial arts movements done at a rapid-fire pace to smash your cardio fitness! From the boxing ring to the fighting cage, Group Fight combines cutting-edge moves with thrilling music. This electric experience is addictive! FIGHT FOR IT! MOSSA Group Power® Group Power® is Your Hour of Power! Blast all your muscles with this high-rep weight training workout. Using an adjustable barbell, weight plates, and body weight, Group Power combines squats, lunges, presses, and curls with functional integrated exercises. Dynamic music and a motivating group atmosphere will get your heart rate up, make you sweat, and push you to a personal best! Power Up!

Step & Strength Explosive step movements along with fun music and creative choreography. Enjoy this cardio class along with body conditioning that utilizes weights, bands, the ball and more! Interval Training This hour does it all…Intervals of cardio, strength and abdominal training provide a full body workout. Get ready to get into great shape! Zumba! Get ready to move! This Latin Dance based exercise class combines the best of Latin and traditional dance movements to make for a fun-filled hour of exercise. Shake, shimmy and move yourself into shape!

Aqua Motion This class consists of range of motion, muscle strengthening, and endurance building activities as well as flexibility exercises. It incorporates walking or rebounding in various directions and strides utilizing specific upper body movements. This class will improve agility and range of movement, improve lateral movement, increase core strength, increase balance and body awareness. It is great for those with arthritis, fibromyalgia, joint replacements, post surgery rehab, pre and post natal or for cross training. Water Cross This class incorporates a cardiovascular workout with movements of running, jumping and bouncing. This class uses the techniques of circuit training and speed intervals and integrates exercises to improve muscular strength, endurance, range of motion, balance, and mobility. Pilates based exercises are included to develop “core strength and length.” The class ends with yoga-style stretching to enhance posture and body awareness. Discover the differences between movement in water and on land. Water workouts are wonderful for the active aging. This class is fun, innovative, and effective.

Columbia Athletic Clubs - Silver Lake • 505 128th Street SE • Everett, WA 98208 • 425.745.1617

JANUARY IMPACTRAINING SCHEDULE MONDAY

TUESDAY

Cardio & Core 7-7:30 am Rae

WEDNESDAY

THURSDAY

FRIDAY

TRXtreme 8-9 am Rae

KettleFit 9-10 am Bobby

KettleFit 9-10 am Bobby

KettleFit 10:30-11:30 am Danny

Ballet Body 12-1 pm Allyson

FASTR 4-4:30 pm BOSU 5:00-6:00 pm Lindsay Warrior 6-7 pm Danny Zones 7-8 pm Lindsay

SUNDAY

Cardio & Core 7-7:30 am Rae

TRXtreme 8-9 am Rae

BodyShred 10:15-10:45 am Chrissy

SATURDAY

Metabolic Madness 9:15-10:15 am Buffy KettleFit 10:30-11:30 am Danny

Ballet Body 12-1 pm Allyson

Lil’ Ninjas 4-4:30 pm Metabolic Madness 4:30-5:30 pm Allyson

KettleFit 9:30-10:30 am Danny

Warrior 12-1 pm Danny

Lil’ Ninjas 4-4:30 pm BOSU 4:50-5:50 pm Lindsay

Zones 6:30-7:30 pm Lindsay

Warrior Form 5:15-6:00 pm KettleFit 6-7 pm Bobby

IMPACTraining Fees 30 minutes: $10 + tax* 60 minutes: $15 + tax* *Price per session.

Monthly Unlimited Plan: $89 + tax Member $139 + tax Non-member

Columbia Athletic Clubs - Silver Lake • 505 128th Street SE • Everett, WA 98208 • 425.745.1617

JANUARY IMPACTRAINING DESCRIPTIONS Ballet Body Tone and strengthen your whole body through a series of large range of motion, fluid exercises with light to moderate resistance and high repetitions. Exercises will include combination movements as well as exercises to isolate upper and lower body muscles and the core. Body weight, resistance bands, free weights and more will be used to develop the grace, strength, and balance of a dancer! BodyShred BodyShred is a 30-minute, high intensity, endurance-based training. This half hour will focus on bodyweight training infused with metabolic resistance training. Come join this fast paced, fully body workout. BOSU BOSU small group training focuses on using the BOSU ball for a majority of the workout. However other training tools and elements are implemented to ensure the routine targets the entire body, improves overall strength, improves cardiovascular fitness, and pertains specifically to the individual. By adding the BOSU to your weekly routine you will dramatically improve balance and stability, as well as improve your core strength. All fitness levels are welcome and encouraged to join. It only takes a little bit of practice to become a BOSU master! 

Lil’ Ninjas This small group is focused on our junior members and is fashioned in the same form as the hit TV show, “American Ninja Warrior.” Kid’s will climb and jump their way through various obstacles in order to gain strength, confidence, and athleticism. Metabolic Madness This effective, functional, total body group training will add lean muscle, speed up your metabolism and burn more calories. Using a variety of weight training equipment and a heavy dose of cardio intervals, this small group is challenging and fun for all fitness levels. Speed Do you have the need...the need for SPEED?! This training program is specifically designed for any person looking to improve their overall speed, speed endurance and technique. Your body will be pushed to the limits with a variety of workouts including intervals, hill repeats, sprints, and plyometrics. TRXtreme Come push your physical abilities and transform your body into the best, well rounded shape it can be. This 60-minute, volume intense, small group circuit training utilizes the TRX, kettle bells, weights, plyo boxes, BOSU’s and select exercises to create a challenging and rewarding full body workout.

Cardio & Core Give your body a blast of high intensity intervals using cardio and core exercises. This program is designed to keep you moving and challenge your foundation. You will get a total body workout and leave feeling accomplished.

Warrior Get a full-body workout that targets strength, endurance, and flexibility. This MMA-inspired small group incorporates circuit training with body weight, free weights and kickboxing. Punch, kick, grunt and sweat your way to a healthier you!

FASTR FASTR will increase your speed, agility and quickness. Incorporated components include strength, power, coordination, balance and flexibility. If you are looking to improve neuromuscular adaptation, improve your athleticism, and increase your knowledge about injury prevention then this small group is for you! FASTR athletes are better athletes.

Zones Blast away calories and get your heart pumping! Zones is designed to hit every muscle while training your heart among the appropriate zones for each individual. Zones is beneficial for all fitness levels and fitness goals from weight loss, to improving endurance, to increasing strength. Get fit and make your heart more efficient.

KettleFit Train above average! KettleFit balances strength and conditioning through total-body intervals and dynamic compound movements. With the kettlebell as your primary piece of equipment, you can rest assured that every muscle group will be functionally challenged. KettleFit turns everyday people into high performance athletes.

Columbia Athletic Clubs - Silver Lake • 505 128th Street SE • Everett, WA 98208 • 425.745.1617