Choice Health & Fitness 2018 Spring Program Guide

2018

Spring Go-To Guide for all Spring Programs at Choice Health & Fitness

2 FACILITIES | 1 MEMBERSHIP YOUR BEST CHOICE

500 yd Swim

COMPETE or COMPLETE. A TRI FOR EVERYONE!

28 APRIL

Saturday | April 28th, 2018 Time: 8:00 am - 12:00 pm Location: Choice Health & Fitness & South East Parking Lot

Entry Fee: $50 for Choice Health & Fitness members $55 for non-members Distances: • 500 yards (20 lengths in pool) • 14 mile bike • 5K run Join us for the 4th Annual Choice Indoor/Outdoor Spring Triathlon! The three event competition will include a 500 yard swim in the Choice pool, a 14-mile bike on spin bikes outside of Choice Health & Fitness, and a 5K run looping from 47th Avenue South to the Greenway and back to Choice Health & Fitness.

14 Mile Bike

Whether participating to compete or complete, you’re sure to have a day filled with fun and fitness!

Triathlon event is open to members & non-members of Choice Health & Fitness.

REGISTRATION FORMS AVAILABLE: ONLINE: CHOICEHF.COM IN-PERSON: CHOICE HEALTH & FITNESS

NEW THIS YEAR!

KIDS SPLASH AND DASH!

27 APRIL

Start Time: 5:30 pm

5K Run

Ages: • Ages 7-10 | 100m Swim / 1K Run • Ages 11-15 | 200m Swim / 2K Run Event will follow USA Triathlon guidelines.

INSIDE THE SPRING GUIDE SPORTS TRAINING

Youth | Multi-Sport Athletic Development

SPORTS TRAINING

Youth & Adult | Sport-Specific Athletic Development

YOUTH AQUATICS

Parent & Me, Tiny Tots, Choice Swimming Academy

BASKETBALL

Youth & Adult | Basketball Academy, Adult Grand Am

ADULT TENNIS

Intro Tennis Lessons, Club Championship, Tennis Drills

YOUTH TENNIS

Tiny Tots, 10 & Under, Choice Tennis Academy

VOLLEYBALL

Youth & Adult | Volleyball Academy, Volleyball Leagues

RACQUETBALL

Youth & Adult | Racquetball Academy, Racquetball Leagues

ADULT FITNESS

Summer Shred Boot Camp, Fee Based Fitness Classes

FIT MOMS

Fitness Programs for Moms

PERSONAL TRAINING

Personal Training Rates & Contact Information

3-4 5-6 7-8 9-10 11 12 13 14 15-16 17 18

SPORTS TRAINING

enhance your

SPORTS TRAINING TAKE YOUR GAME TO THE NEXT LEVEL. HERE’S HOW TO START:

Contact Chris Langei to set up a free needs analysis appointment.

Meet with our team to determine the program(s) that best fits your goals.

CONTACT INFORMATION: EMAIL: sportstraining@choicehf.com | PHONE: 701.746.2790

MULTI-SPORT ATHLETIC DEVELOPMENT BEGINNER INTERMEDIATE

8-13 YEARS

YOUTH PERFORMANCE ENHANCEMENT | GROUP TRAINING (MUST BE CHOICE HEALTH & FITNESS / YMCA MEMBER) Youth Athletic Development programs improve multi-sport athletes’ strength, movement, speed, endurance, and technique.

SESSION 1

5 31

MARCH

28 FEB.

MARCH Reg. Deadline Late Fee: $10

SESSION 2

2 28

APRIL

APRIL

28

MAR. Reg. Deadline Late Fee: $10

SESSION 3

30 26 APRIL

MAY

25 APR.

Reg. Deadline Late Fee: $10

AGILITY (AGES 8 - 13 YEARS)

Emphasis on quick feet, change of direction, and core exercises to develop speed, agility, core strength, and body awareness.

M & W 4:00 pm - 4:30 pm | $72 | Yoga Room T & TH 4:30 pm - 5:00 pm | $72 | PT Studio

STRENGTH (AGES 8 - 13 YEARS)

Full-body strengthening class using body weight, medicine balls, kettle bells, and cables to develop body awareness and proper technique.

M & W 4:30 pm - 5:00 pm | $72 | Yoga Room T & TH 4:00 pm - 4:30 pm | $72 | PT Studio

AGILITY & STRENGTH (AGES 8 - 13 YEARS)

Combines agility and strength classes. Includes 1/2 hour of agility training and a 1/2 hour of full-body strengthening exercises.

3

SAT 10:00 am - 11:00 am | $72 | Personal Training Studio

performance!

ADVANCED

14+ YEARS

SMALL GROUP STRENGTH & CONDITIONING

(OPEN TO MEMBERS & NON-MEMBERS) Athletes receive a progressive strength and conditioning program. Workouts are facilitated by a Certified Personal Trainer who is there to educate on proper technique and progression while motivating the athlete to get the most out of their workout. Contact trainer to schedule training times.

Location: ICON Sports Center

Contact: Chris Langei | sportstraining@choicehf.com | 701.746.2790

TRX PERFORMANCE RIP TRAINING

(OPEN TO MEMBERS & NON-MEMBERS) Min/Max: 8-12 participants SESSION 1

5 31

SESSION 2

28

FEB. MARCH Reg. Deadline

MARCH

Late Fee: $10

2 28

APRIL

APRIL

SESSION 3

28

MAR. Reg. Deadline Late Fee: $10

30 26 APRIL

DAYS

TIMES

COST / DURATION

WED

6:00 - 6:45 pm

$50 (4 weeks)

Location: ICON Sports Center

MAY

25 APR.

Reg. Deadline Late Fee: $10

Full-body workout that blends a unique mix of rotation, core stability, power, strength, mobility, balance, and coordination.

Contact: Zeb Miller | sportstraining@choicehf.com | 701.746.2790

FUELING FOR PERFORMANCE

(OPEN TO MEMBERS & NON-MEMBERS) A weekly meeting with an Altru registered dietitian and Certified Personal Ttrainer who will provide support and motivation. Designed to teach athletes the basics of fueling their body with the nutrients to get the most out of their training and competitions.

For more information and to set up a session, contact: Jorid Dagfinrud | sportstraining@choicehf.com | 701.746.2790

BOXING | TECHNIQUE & CONDITIONING

(OPEN TO MEMBERS & NON-MEMBERS) 45-minute individual and group boxing sessions.

A great way to cross-train for any sport.

Contact: sportstraining@choicehf.com 701.746.2790

SPORT YOGA

(FREE WITH MEMBERSHIP) 45-minute yoga class that focuses on balancing the mind & body, while strengthening and stretching muscles, working on mobility, and improving range of motion.

Location: Yoga Room T & TH 4:00 - 4:45 pm

4

SPORTS TRAINING

SPORT SPECIFIC ATHLETIC DEVELOPMENT TRAINING AVAILABLE FOR BOTH YOUTH & ADULTS.

ADULT/YOUTH

SPORT SPECIFIC INDIVIUAL / GROUP TRAINING BASEBALL/SOFTBALL (OPEN TO MEMBERS & NON-MEMBERS) Live pitching, batting, and hitting drills. Arm strengthening exercises and injury prevention.

Long toss and throwing drills with speed training for base running/stealing.

Contact: Austin Jackson | sportstraining@choicehf.com | 701.746.2790 BASKETBALL (OPEN TO MEMBERS & NON-MEMBERS)

Improve your performance on the court with training created specifically for basketball players.

Contact: Justin Brunk | sportstraining@choicehf.com | 701.746.2790

GOLF (OPEN TO MEMBERS & NON-MEMBERS)

Great for golfers of any age! Resistance training to improve your golf swing. Unlock your body to drive the ball farther and straighter. Correct body posture to fix nagging injuries.

Contact: Zeb Miller | sportstraining@choicehf.com | 701.746.2790

DANCE (OPEN TO MEMBERS & NON-MEMBERS) Improve your dance performance with training created specifically for dancers.

Contact: Veronica Lien | sportstraining@choicehf.com | 701.746.2790 HOCKEY

YOUTH ONLY PROGRAMS

(OPEN TO MEMBERS & NON-MEMBERS) Agility and strength training offered in and out of hockey season. Classes consist of warmups, agility drills, core strength, hip mobility, and full body strengthening exercises.

Contact: Jorid Dagfinrud | sportstraining@choicehf.com | 701.746.2790

5

OLYMPIC LIFTING (OPEN TO MEMBERS & NON-MEMBERS) Learn proper form and function for the most explosive and technical exercises.

Fix your flaws, tweak your form and increase your personal bests.

Contact: Justin Brunk | sportstraining@choicehf.com | 701.746.2790 FIGURE SKATING (AGES 10-18 YRS | OPEN TO MEMBERS & NON-MEMBERS) Improve your performance on the ice with a training program created for skaters.

Contact: Chris Langei | sportstraining@choicehf.com | 701.746.2790

SOCCER (AGES 10-18 YRS | OPEN TO MEMBERS & NON-MEMBERS) Athletes will work on athletic skills required to be successful in the game of soccer: strength, speed/quickness, and passing accuracy/consistency.

Contact: Zeb Miller | sportstraining@choicehf.com | 701.746.2790 SWIMMING (OPEN TO MEMBERS & NON-MEMBERS) Learn proper form and function to complement your swim training. Work on injury prevention, explosive exercise, and increasing your body awareness to reach your personal bests.

Contact: Dalonda Brooke | sportstraining@choicehf.com | 701.746.2790 TENNIS (OPEN TO MEMBERS & NON-MEMBERS) Improve your performance on the court with training sessions created specifically for tennis athletes. Contact: Jared Connel | sportstraining@choicehf.com | 701.746.2790 TRACK (OPEN TO MEMBERS & NON-MEMBERS) Offered to any track and field athlete who wants to improve their technique. Instruction will include proper warm-up and cool-down, injury prevention, form running, acceleration, and event specific technique work. Contact: Lisa Rollefstad | sportstraining@choicehf.com | 701.746.2790

GOLF TRAINING SMALL GROUP TRAINING FOR ADULTS IMPACT GOLF CLASSES

(OPEN TO MEMBERS & NON-MEMBERS) SESSION 1

5 31

MARCH

SESSION 2

28

FEB. MARCH Reg. Deadline Late Fee: $10

2 28

APRIL

APRIL

SESSION 3

28

MAR.

Reg. Deadline Late Fee: $10

30 26 APRIL

IMPACT GOLF TRAINING DAYS

TIMES

COST / DURATION

MON

12:00 - 12:45 pm

$48 (4 wk / 45 min)

TUES

11:30am-12:00pm

36 (4 wk / 30 min)

WED

12:30 - 1:15 pm

$48 (4 wk / 45 min)

WOMEN’S RIP TEE’S GOLF DAYS

TIMES

COST / DURATION

THURS

6:30 - 7:15 pm

$48 (4 weeks)

Location: ICON Sports Center

25 APR.

Reg. Deadline Late Fee: $10

Golf training that will enhance mobility, balance, and biomechanics for every part of your golf performance.

Location: ICON Sports Center Contact: Zeb Miller sportstraining@choicehf.com | 701.746.2790 Golf training specialized for women that will enhance mobility, balance, and biomechanics for every aspect of your game.

Contact: Zeb Miller | sportstraining@choicehf.com | 701.746.2790

RIP TEE’S GOLF DAYS

TIMES

COST / DURATION

TUES

6:30 - 7:15 pm

$48 (4 weeks)

Location: ICON Sports Center

MAY

Improving movement and athleticism by teaching golfers to develop speed, power, and coordination.

Contact: Zeb Miller | sportstraining@choicehf.com | 701.746.2790

SPORT SPECIFIC TEAM / 1-ON-1 TRAINING TEAM TRAINING TRAIN TOGETHER AS A GROUP (OPEN TO MEMBERS & NON-MEMBERS) *Must have a group of 5 or more to qualify for team training rates.

Contact: Chris Langei | sportstraining@choicehf.com | 701.746.2790 Location: Team training available at Choice Health & Fitness and ICON Sports Center.

Location determined by trainer / coach.

1-ON-1 TRAINING

PERSONAL TRAINING FOR THE ATHLETE (OPEN TO MEMBERS & NON-MEMBERS)

Personalized training for athletes of any age and ability level.

Contact: Chris Langei | clangei@choicehf.com | 701.746.2790 Location: Choice Health & Fitness

PERSONLIZED SPORTS NUTRITION (OPEN TO MEMBERS & NON-MEMBERS)

Sports dieticians available through Altru Health System.

Contact: Becky Westereng, RD, CSSD, LD, CDE | 701.780.6855 Jennifer Haugen, RD, CSSD, LD | 701.732.7620

6

SWIMMING LESSONS

YOUTH AQUATICS

OPEN TO MEMBERS & NON-MEMBERS

REGISTRATION FORMS AVAILABLE: ONLINE: CHOICEHF.COM | IN-PERSON: CHOICE HEALTH & FITNESS

SPRING SESSION DATES SESSION 1

19 16

MARCH

APRIL

SESSION 2

14

MAR. Reg. Deadline Late Fee: $10

REG. OPENS: MARCH 5 NO CLASS: March 31, April 2

23 17 APRIL

MAY

18

APR. Reg. Deadline Late Fee: $10

REG. OPENS: APRIL 9 NO CLASS: March 31

* Classes only offered

during Spring Session 1 (No Saturday classes offered for Session 2)

make a sp

7

PARENT & ME

(AGES 9 MONTHS - 2 YEARS) Introduction to water for parents and children. A fun and safe way to get children comfortable in the water.

DAYS

TIME

COST

*SAT

8:30 - 9:00 am

$40 / $60 (non-mem)

TINY TOTS SWIMMING

(AGES 3 - 4 YEARS) Introduction to basic water safety for children.

Offers children a way to get comfortable in the water without a parent.

DAYS

TIME

COST

M&W

10:00 - 10:30 am

$64 / $104 (non-mem)

M&W

10:30 - 11:00 am

$64 / $104 (non-mem)

*SAT

9:00 - 9:30 am

$32 / $52 (non-mem)

*SAT

9:30 - 10:00 am

$32 / $52 (non-mem)

plash

SWIMMING ACADEMY

(AGES 4 YEARS & UP) Designed to teach children all levels of swimming, from basic and competitive skills to rescue strokes and water safety.

LEVEL 1 | SUNFISH (BOBS & FLOATS) DAYS

TIME

COST

M&W

10:00 - 10:30 am

$64 / $104 (non-mem)

M&W

10:30 - 11:00 am

$64 / $104 (non-mem)

M&W

4:15 - 4:45 pm

$64 / $104 (non-mem)

M&W

5:30 - 6:00 pm

$64 / $104 (non-mem)

T & TH

4:00 - 4:30 pm

$64 / $104 (non-mem)

T & TH

4:30 - 5:00 pm

$64 / $104 (non-mem)

*SAT

9:00 - 9:30 am

$32 / $52 (non-mem)

LEVEL 2 | PERCH (KICKS & GLIDES) DAYS

TIME

COST

M&W

4:15 - 4:45 pm

$64 / $104 (non-mem)

M&W

5:30 - 6:00 pm

$64 / $104 (non-mem)

T & TH

4:00 - 4:30 pm

$64 / $104 (non-mem)

T & TH

4:30 - 5:00 pm

$64 / $104 (non-mem)

*SAT

9:30 - 10:00 am

$32 / $52 (non-mem)

LEVEL 3 | BASS (FREESTYLE & BACKSTROKE) DAYS

TIME

COST

M&W

4:15 - 4:45 pm

$64 / $104 (non-mem)

M&W

5:30 - 6:00 pm

$64 / $104 (non-mem)

T & TH

4:00 - 4:30 pm

$64 / $104 (non-mem)

T & TH

4:30 - 5:00 pm

$64 / $104 (non-mem)

LEVEL 4 | WALLEYE (BACKSTROKE & TREADING) DAYS

TIME

COST

M&W

4:45 - 5:15 pm

$64 / $104 (non-mem)

M&W

6:00 - 6:30 pm

$64 / $104 (non-mem)

T & TH

5:00 - 5:30 pm

$64 / $104 (non-mem)

LEVEL 5 | NORTHERN PIKE (BREAST & SIDESTROKE) DAYS

TIME

COST

M&W

4:45 - 5:15 pm

$64 / $104 (non-mem)

M&W

6:00 - 6:30 pm

$64 / $104 (non-mem)

T & TH

5:00 - 5:30 pm

$64 / $104 (non-mem)

LEVEL 6 | MUSKIE (BUTTERFLY & MASTER ALL SKILLS) DAYS

TIME

COST

M&W

4:45 - 5:15 pm

$64 / $104 (non-mem)

M&W

6:00 - 6:30 pm

$64 / $104 (non-mem)

T & TH

5:00 - 5:30 pm

$64 / $104 (non-mem)

8

slam dunk

BASKETBALL

BASKETBALL OPEN TO MEMBERS & NON-MEMBERS

REGISTRATION FORMS AVAILABLE: ONLINE: CHOICEHF.COM | IN-PERSON: CHOICE HEALTH & FITNESS

YOUTH CHOICE BASKETBALL ACADEMY (GRADES K - 8) SPRING SESSION

5

MARCH

19 MAY

26 FEB.

Reg. Deadline

Late Fee: $10

No Class: March 24, 29, 31, April 2, 7 Location: Choice Health & Fitness Designed to develop the fundamentals of basketball, utilizing skill development sessions with our basketball instructors.

Groups may be split into grades 4-5 and 6-8 if numbers permit.

Please contact Lisa Rollefstad or CJ Cano. sports@choicehf.com | 701.746.2790

GRADES K-1 DAYS

TIME

COST

M&W

3:30 - 4:30 pm

$160

MON

3:30 - 4:30 pm

$80

WED

3:30 - 4:30 pm

$80

SAT

8:00 - 9:00 am

$56

GRADES 2-3 DAYS

TIME

COST

M&W

4:30 - 5:30 pm

$160

MON

4:30 - 5:30 pm

$80

WED

4:30 - 5:30 pm

$80

SAT

9:00 - 10:00 am

$56

GRADES 4-8 DAYS

TIME

COST

T & TH

4:00 - 5:00 pm

$160

TUES

4:00 - 5:00 pm

$88

THURS

4:00 - 5:00 pm

$73

SAT

10:00 - 11:00 am

$56

2018 ADULT GRAND AM

BASKETBALL TOURNAMENT Registration info and tournament details, visit: choicehf.com MARCH MARCH

23 25

Completed registration, rosters, and tournament fee must be submitted online by the entry deadline. In the interest of fair play and to complete divisions, we reserve the right to reclassify teams prior to the tournament.

9

EARLY BIRD REGISTRATION DEADLINE DATE FEBRUARY 26

COST $235

TOURNAMENT ENTRY DEADLINE DATE MARCH 9 (or until full)

COST $260

some fun!

10

ace this spring

TENNIS

ADULT TENNIS

OPEN TO MEMBERS & NON-MEMBERS

REGISTRATION FORMS AVAILABLE: ONLINE: CHOICEHF.COM | IN-PERSON: CHOICE HEALTH & FITNESS Choice Health & Fitness offers a variety of adult tennis programs that are open to both members and non-members. Whether you’re looking to try this lifelong sport for the first time or hone your skills, Choice Health & Fitness has programs for every skill level. Contact one of the tennis pros at Choice Health & Fitness for more info: tennis@choicehf.com | 701.746.2790

INTRO TENNIS SERIES (FIRST LESSON IS FREE!)

Location: Choice Tennis Courts

SPRING SESSION 1

DATES

COST

SUN | 2:30 - 3:30 pm

Mar. 4, 11, 18, 25, Apr. 8, 15

$50

MON | 7:30 - 8:30 pm

Mar. 5, 12, 19, 26, Apr. 9, 16

$50

Give tennis a try! Join one of our TUES | 10:30 - 11:30 am Mar. 6, 13, 20, 27, Apr. 10, 17 $50 pros for an adult introductory tennis lesson series. The series consists of one free intro group lesson followed by five one-hour group lessons. Come learn the basic strokes needed to play this lifetime sport.

CLUB CHAMPIONSHIP TENNIS TOURNAMENT (MUST BE 19+ YEARS)

25 26 FEB.

FEB.

24 FEB.

Reg. Deadline Late Fee: $10

Location: Choice Tennis Courts Cost: $25

DIVISIONS Men’s Singles

OPEN

Men’s Singles

A

Men’s Singles

B

Test your skills in the ultimate in-house tournament at Choice Health & Fitness.

Two matches guaranteed, consolation bracket for first round losers.

Draws & match times will be assigned and emailed to players.

TENNIS DRILLS

Location: Choice Tennis Courts (No Pre-registration Required) Cost: Noon Drill: $10 (mem) / $15 (non-mem) Other Drills: $13 (mem) / $20 (non-mem)

Our most popular tennis activity. A pro leads a group of players through a variety of on-court drills. Participants are grouped with players who have similar abilities.

11

DRILL DAYS

TIMES

SUN

1:00 - 2:30 pm

MON

9:00 - 10:30 am | 6:00 - 7:30 pm

TUES

9:00 - 10:30 am | 12:00 - 1:00 pm 6:00 - 7:30 pm

WED

9:00 - 10:30 am | 6:00 - 7:30 pm

THURS

9:00 - 10:30 am | 12:00 - 1:00 pm 6:00 - 7:30 pm

FRI

10:30 am - 12:00 pm

SAT

9:00 - 10:30 am

YOUTH TENNIS OPEN TO MEMBERS & NON-MEMBERS

REGISTRATION FORMS AVAILABLE: ONLINE: CHOICEHF.COM | IN-PERSON: CHOICE HEALTH & FITNESS

TINY TOTS TENNIS (AGES 3 - 5 YEARS) TINY TOTS SPRING SESSION

No Class: Mar. 24, 31, AGES DAYS 26

Apr. 2, 7, May 2, 9, 16 FEB. 3 5 WED MARCH Location: Reg. Deadline MAY

Late Fee: $10 Choice Tennis Courts 3-5 SAT Tiny Tots introduces pre-school aged children to tennis.

This is a parent-child class, so plan to attend to assist your child.

7

19

10 & UNDER TENNIS

MARCH

19 MAY

(AGES 11 - 18 YEARS) SPRING SESSION

26

6

FEB.

Reg. Deadline

MARCH

Late Fee: $10

No Class: Mar. 22, 24, 31, Apr. 2, 7) Location: Choice Tennis Courts Provides a progressive approach to tennis success. Class utilizes scaled courts, low-compression balls, and smaller racquets to meet each child’s developmental needs.

10 & UNDER | BEGINNER AGES

DAYS

TIME

5-6

THURS

3:30 - 4:30 pm

$90

5-6

SAT

1:00 - 2:00 pm

$72

7-8

WED

4:00 - 5:00 pm

$99

7-8

SAT

2:00 - 3:00 pm

$72

9-10

WED

5:00 - 6:00 pm

$121

9-10

SAT

3:00 - 4:00 pm

$88

COST

10 & UNDER | INTERMEDIATE AGES

COST $64

12:10 - 12:55 pm

$64

TENNIS ACADEMY

(AGES 5 - 10 YEARS) SPRING SESSION

5

TIME 1:10 - 1:55 pm

DAYS

TIME

COST

5-6

THURS

3:30 - 4:30 pm

$90

5-6

SAT

1:00 - 2:00 pm

$72

7-8

M&W

4:00 - 5:00 pm

$231

7-8

M & SAT

M: 4:00 pm SAT: 2:00 pm

$198

9-10

M&W

5:00 - 6:00 pm

$231

9-10

M & SAT

M: 5:00 pm SAT: 3:00 pm

$198

17 MAY

26 Location: FEB.

Reg. Deadline

Late Fee: $10

Choice Tennis Courts

Designed to develop junior tennis players through a curriculum which promotes a natural progression through skill-based levels.

TENNIS ACADEMY | BEGINNER AGES

DAYS

TIME

11-14

TUES

6:00 - 7:00 pm

$121

COST

11-14

T & TH

6:00 - 7:00 pm

$242

15-18

TUES

6:00 - 7:00 pm

$121

15-18

T & TH

6:00 - 7:00 pm

$242

TENNIS ACADEMY | INTERMEDIATE AGES

DAYS

TIME

COST

11-14

T & TH

4:30 - 5:30 pm

$242 | $302 (non-mem)

15-18

T & TH

7:30 - 9:00 pm

$352 | $412 (non-mem)

TENNIS ACADEMY | ADVANCED AGES

DAYS

TIME

COST

11-14

T & TH

4:30 - 6:00 pm

$352 | $412 (non-mem)

15-18

T & TH

7:30 - 9:00 pm

$352 | $412 (non-mem)

TENNIS ACADEMY | ELITE AGES

DAYS

TIME

COST

15-18

T & TH

7:30 - 9:00 pm

$352 | $412 (non-mem)

10 & UNDER | ADVANCED AGES

DAYS

TIME

5-6

T & TH

3:30 - 4:30 pm

$198

COST

7-8

M&W

4:00 - 5:00 pm

$231

9-10

M&W

5:00 - 6:00 pm

$231

12

Can you it? dig

VOLLEYBALL

YOUTH VOLLEYBALL

OPEN TO MEMBERS & NON-MEMBERS

REGISTRATION FORMS AVAILABLE: ONLINE: CHOICEHF.COM | IN-PERSON: CHOICE HEALTH & FITNESS

VOLLEYBALL ACADEMY (GRADES 4 - 8) SPRING SESSION

6

MARCH

26

18

FEB.

MAY

Reg. Deadline Late Fee: $10

No Class: March 23, 30, April 6 Location: Choice Gym Designed to develop the basic skills of volleyball, utilizing skill development sessions and lessons with volleyball instructors.

GRADES 4 - 5 DAYS T&F

TIME T: 5:45 pm - 6:45 pm F: 3:30 pm - 4:30 pm

GRADES 6 - 8 COST

DAYS

TIME

$152

T&F

T: 6:45 pm - 7:45 pm F: 4:30 pm - 5:30 pm

$152

COST

TUES

5:45 pm - 6:45 pm

$88

TUES

6:45 pm - 7:45 pm

$88

FRI

3:30 pm - 4:30 pm

$64

FRI

4:30 pm - 5:30 pm

$64

ADULT VOLLEYBALL

OPEN TO MEMBERS & NON-MEMBERS

SAND VOLLEYBALL LEAGUES

Stay active this summer with Choice Health & Fitness Sand Volleyball Leagues!

Get a group of friends/coworkers together and enjoy some friendly competition in one of our weekly leagues. Divisions available for every skill level.

Schedules are available approximately a week before the first day of competition.

LEAGUE DETAILS & REGISTRATION INFORMATION AVAILABLE: APRIL 15 ONLINE: CHOICEHF.COM IN-PERSON: CHOICE HEALTH & FITNESS

13

YOUTH RACQUETBALL

RACQUETBALL

OPEN TO MEMBERS & NON-MEMBERS

REGISTRATION FORMS AVAILABLE: ONLINE: CHOICEHF.COM | IN-PERSON: CHOICE HEALTH & FITNESS

RACQUETBALL ACADEMY (GRADES 4 - 8)

6

MARCH

17 MAY

DAYS

No Class: March 13, 15 Location: Choice Racqutball Courts

26 FEB.

Reg. Deadline Late Fee: $10

TIMES

COST

T & TH

4:30 - 5:30 pm

*$170 / $140

TUES

4:30 - 5:30 pm

*$100 / $70

THURS

4:30 - 5:30 pm

*$100 / $70

*Cost includes a racquetball starter kit (new racquet, eye wear, and racquetballs)

Designed to develop the fundamentals of racquetball, utilizing skill development sessions with our racquetball instructors.

Choice Racquetball Academy is open to Choice Health & Fitness members and non-members

ADULT RACQUETBALL OPEN TO MEMBERS & NON-MEMBERS

REGISTRATION FORMS AVAILABLE: ONLINE: CHOICEHF.COM | IN-PERSON: CHOICE HEALTH & FITNESS

RACQUETBALL LEAGUES

12

MARCH

DAYS

3

MAY

26 FEB.

Reg. Deadline Late Fee: $10

TIMES

DIVISION

MON

6:00 pm 7:00 pm 8:00 pm

A/B A/B C/D

TUES

5:30 pm 6:30 pm 7:30 pm

Open / A Open / A Dbls.

Open / A

WED

6:00 pm 7:00 pm 8:00 pm

C/D A/B Women A/B

THURS

5:30 pm 6:30 pm 7:30 pm

B/C Dbls.

B/C Women C/D

Location: Choice Racquetball Courts Cost: $16.01 / league Keep your racquetball game up to speed with our popular leagues. Playing in a league ensures a consistent court time each week and is a great way to find new playing partners at your skill level.

Open to members and non-members. *Members have priority.

Non-members please contact the Sports & Recreation Manager (sports@choicehf.com Phone: 746-2790) for pricing and availability.

Rollout!

14

GROUP TRAINING

get fit

SUMMER SHRED BOOT CAMP

24 31 APRIL

MAY

Cost: $113 (mem/session) Reg. Deadline $170.66 (non-mem/session) Late Fee: $10 Location: Choice Health & Fitness

20 APR.

PLATOONS 1, 2, 3 DAY

DATES

TIME

1

TUES

April 24 May 1, 8, 15, 22, 29

12:00 - 1:00 pm

2

THURS

April 26, May 3, 10, 17, 24, 31

5:45 - 6:45 am

3

THURS

April 26, May 3, 10, 17, 24, 31

6:00 - 7:00 pm

Summer Shred Boot Camp is a 6-week challenge for members and non-members looking to get in shape & tone up this fall. Those who enlist must commit to the 6-week training camp which includes a 1-hour intense boot camp group training session each week and daily orders assigned by a “drill sergeant” to be completed individually by participants. Led by trainer Veroinca Lien.

Not sure if a boot camp is right for you?

15-16

Register at the Choice Health & Fitness Customer Service Desk.

TRY SUMMER SHRED FOR FREE!

FREE BOOT CAMP TRIAL CLASSES APRIL 17 @ 12PM | APRIL 19 @ 6PM

ADULT FITNESS

*MUST BE A MEMBER OF CHOICE HEALTH & FITNESS/YMCA

REGISTRATION FORMS AVAILABLE: ONLINE: CHOICEHF.COM | IN-PERSON: CHOICE HEALTH & FITNESS

SESSION 1

5 30

MARCH

MARCH

SESSION 2 28 FEB.

Reg. Deadline Late Fee: $10

2 27

APRIL

APRIL

SESSION 3 28

MARCH

Reg. Deadline

Late Fee: $10

ULTIMATE STRENGTH & CARDIO

30-min high intensity cardio and strength workout led by trainer Chris Langei including: 5-min warm-up, 20-min interval training, and 5-min abdominal and stretching exercises.

ULTIMATE CARDIO

30-min high intensity cardio workout led by trainer Chris Langei including: 5-min warm-up, 20-min interval training, and 5-min abdominal and stretching exercises.

BARRE TO BOOT CAMP

Workout led by trainer Veronica Lien that blends the lengthening & toning of ballet with strength & conditioning of a boot camp.

GROUP STRENGTH

Trainer Tammy Koppang uses a variety of strength training methods and equipment to help participants improve strength, tone muscles, and learn new training techniques.

TRX GROUP TRAINING

Great class for TRX beginners! Learn how to perform functional movement with TRX Suspension Trainer.

TRX INFERNO BOOTCAMP

Full-body workout led by trainer Zeb Miller that blends strength and explosive movements through the TRX suspension trainer.

TRX CROSS TRAINING

A full-body suspension strengthening class using a wide variety of methods & equipment to improve strength & endurance.

MIND BODY FUSION

Restorative workout led by trainer Kristin Cariveau with elements of Yoga & Pilates to create body awareness & enhance well-being.

POWER CORE PILATES (T/TH only offered Session 1) Workout led by trainer Veronica Lien that combines the fundamental exercises of Pilates with strength and interval training.

BRIDAL POWER CORE PILATES (Session 2 & 3 only) Workout led by trainer Veronica Lien that combines the fundamental exercises of Pilates with strength and interval training.

MED BALL EXPLOSION

30 25 APRIL

A moderate to high intensity class, grouping multiple exercises to create a full body workout. These workouts are designed to push the body at a higher heart rate to burn calories along with maintaining a manageable time frame.

25 APRIL

Reg. Deadline Late Fee: $10

DAY

TIME

COST

T & TH

8:05 - 8:35 am

$72 (session) / $14 (walk-in)

DAY M&F

TIME

COST

5:30 - 6:00 am

$72 (session) / $14 (walk-in)

DAY

TIME

COST

W&F

6:05 - 6:40 am

$72 (session) / $14 (walk-in)

DAY

TIME

COST

T & TH

9:30 - 10:00 am

$72 (session) / $14 (walk-in)

DAY

TIME

COST

M&W

6:00 - 7:00 am

$120 (session) / $20 (walk-in)

DAY

TIME

COST

T & TH

5:30 - 6:30 am

$225 (session) / $20 (walk-in)

FRI

9:00 - 10:00 am

$113 (session) / $20 (walk-in)

DAY

TIME

COST

T & TH

9:30 -10:15am

$96 (session) / $18 (walk-in)

DAY WED

TIME

COST

6:30 - 7:15 pm

$48 (session) / $18 (walk-in)

DAY

TIME

COST

M&W

9:15 - 10:00 am

$96 (session) / $18 (walk-in)

T & TH

5:15 - 6:00 pm

$96 (session) / $18 (walk-in)

DAY

TIME

COST

TUES

5:15 - 6:00 pm

$48 (session) / $18 (walk-in)

DAY

Class pairing foundation movement with explosive movement.

M&W The training sessions focus on the foundations of strength and T & TH explosive movements to build energy for improved quality of life.

Innovative way to do interval training and use med balls.

SAT

CIRCUIT EXPRESS

MAY

TIME

COST

6:45 - 7:30 pm

$96 (session) / $18 (walk-in)

8:30 - 9:15 am

$96 (session) / $18 (walk-in)

12:00 -12:30pm

$48 (session) / $18 (walk-in)

DAY

TIME

COST

M&W

5:00 - 5:30 am

$72 (session) / $14 (walk-in)

T & TH

9:00 - 9:30 am

$72 (session) / $14 (walk-in)

M&W

6:00 - 6:30 pm

$72 (session) / $14 (walk-in)

make time for you FIT MOMS

FROM EXPECTING TO EXPERIENCED & EVERYTHING IN BETWEEN OPEN TO MEMBERS & NON-MEMBERS

REGISTRATION FORMS AVAILABLE: ONLINE: CHOICEHF.COM | IN-PERSON: CHOICE HEALTH & FITNESS

GREAT EXPECTATIONS Location: Choice Health & Fitness

Prenatal exercise program designed to empower women to overcome exercise barriers during pregnancy. 6-week program focuses on cardiovascular, strength, and flexibility training.

How to Register: Sign-up for a 6-week session anytime.

To schedule a FREE Prenatal Exercise Consultation with a personal trainer specialized in women’s health, contact: personaltraining@choicehf.com | 701.746.2790

MOMMY & ME

SESSION 1

5 30

MARCH

SESSION 2

2 27

28 FEB.

MARCH Reg. Deadline

APRIL

Late Fee: $10

APRIL

Location: Choice Health & Fitness

SESSION 3 28

MARCH

Reg. Deadline Late Fee: $10

DAY

30 25 APRIL

MAY

25

APRIL

Reg. Deadline Late Fee: $10

TIME

COST

Upbeat, interactive class designed to M&W 4:00 - 4:45 pm $96 (session) / $18 (walk-in fee) enhance the well-being of both mom and baby. Participants will get their heart rate up with a variety of strength and cardio exercises.

Designed to allow moms to get their workout in while enjoying fun time with their little ones.

PRENATAL YOGA

SESSION 1

5 30

MARCH

SESSION 2

28 FEB.

MARCH Reg. Deadline Late Fee: $10

2 27

APRIL

APRIL

Location: Choice Health & Fitness

SESSION 3 28

MARCH

Reg. Deadline Late Fee: $10

DAY

A mid-week, restorative workout TUES intended to create strength, confidence, relaxation, and comfort in expecting mothers.

30 25 APRIL

MAY

25

APRIL

Reg. Deadline Late Fee: $10

TIME 6:30 - 7:15 pm

COST $48 (session) / $15 (walk-in fee)

PARENT & ME SWIMMING

PRENATAL PILATES

TINY TOTS TENNIS

PRE & POSTNATAL NUTRITION CLASSES

(AGES 9 MO. - 2 YRS) Introduction to water for parent and child.

See page 7-8 for more information.

(AGES 3 - 5 YRS) Parent-child class designed to introduce pre-school children to tennis.

See page 12 for more information.

17

(THROUGH SANNY & JERRY RYAN CENTER FOR PREVETION & GENETICS) For more info, contact Altru’s Learning & Organizational Development Department at 701.732-7620

(THROUGH ALTRU HEALTH SYSTEM) For more info, contact Altru’s Learning & Organizational Development Department at 701.780.5279

PERSONAL TRAINING

PERSONAL TRAINING

PERSONALIZED FITNESS JUST FOR YOU! We have 20+ trainers here to educate, motivate, and hold you accountable!

Whether you’re a beginner or an advanced exerciser, youth or senior, we have a trainer that’s perfect for you!

Start with your FREE (15 minutes) consultation today.

This is a one-on-one goal-setting meeting with a personal trainer.

The personal trainer will help guide you to meet your fitness goals.

FOR MORE INFO OR TO SCHEDULE A CONSULTATION, CALL: 701.746.2790 EMAIL: PERSONALTRAINING@CHOICEHF.COM TRAINING RATES | 1 PERSON

TRAINING RATES | 2 PEOPLE

Session

Cert. Personal Trainer

Cert. Master Trainer

Cert. Personal Trainer

Cert. Master Trainer

15 min

$16.50

$16.50

$13.00

$13.00

30 min

$27.50

$33.00

$21.00

$27.50

45 min

$38.50

$44.00

$33.00

$38.50

60 min

$49.50

$55.00

$44.00

$49.50

TRAINING RATES | 3-4 PEOPLE

TRAINING RATES | 5+ PEOPLE

Session

Cert. Personal Trainer

Cert. Master Trainer

Cert. Personal Trainer / Cert. Master Trainer

15 min

$11.00

$11.00

$5.00

30 min

$19.00

$22.00

$9.00

45 min

$27.50

$33.00

$12.00

60 min

$38.50

$44.00

$15.00

OTHER SERVICES

MEMBERS

NON-MEMBERS

Body Comp / Girth & Weight

$15.00

$20.00

Submax vo2 / Posture / Gait

$15.00

$20.00

Muscle Endurance Battery

$30.00

$40.00

Muscular Strength Testing

$30.00

$40.00

Functional Movement Screen

$30.00

$40.00

Flexibility & Vertical

Can be added at no charge to any of the above

maximize your workout!

18

4401 S. 11th Street Grand Forks, ND 58201

PERMIT #461

GRAND FORKS, ND

PAID

PRSRT STD US POSTAGE