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Welcome to what many members consider their home away from home. We have been fitness enthusiasts in the club industry for over 30 years and club operators for over 25 years. This 45,000 sq. ft. club is the fulfillment of a dream and of a vision, specifically designed to create a comfortable and welcoming environment where members want to come exercise and relax. We live locally, so you know you are supporting local folks. We are in the club most days. In helping you realize the life-long benefits of participating in a fit and healthy lifestyle, our mission is to provide you with the facility, tools, programs and encouragement you need to reach your goals. By staying on the cutting edge of fitness trends, adding new equipment and hosting activities that keep you motivated and engaged, we aim to have the club be a large part of your fitness lifestyle! We congratulate you on your quest for better health and thank you for choosing Mt. Hood Athletic Club as your “partner in health.” Paul and Lila Reed - Club Owners

Holidays/closures this quarter

Contact Info

Labor Day (9/2/12): 5:00am - 4:00pm* Halloween Day: Regular club hours (No evening classes or evening daycare) Thanksgiving: Closed MHAC Employee Christmas Party: Saturday, December 14th—Club closes at 6:00pm. Christmas Eve: 5:00am - 4:00pm* Christmas Day: Closed New Year’s Eve: 5:00am - 4:00pm* New Year’s Day: 5:00am - 4:00pm*

Club Hours: Monday - Friday 5:00am - 10:00pm, Saturday 7:00am - 8:00pm, Sunday 7:00am - 6:00pm

*Family Court time extended from 12noon-5:00pm on limited hours holiday days. On the Holidays with limited hours (New Year’s Eve, New Year’s Day, Memorial Day, Labor Day and Christmas Eve) the club will open at its regularly scheduled time and will close at 4:00pm. No 12noon or evening classes. No evening daycare.

Inclement Weather Policy: If Oregon Trail School District is closed, there is no morning daycare or morning and noon classes. Evening schedules TBD on as needed basis.

Guest policies MHAC is a private club. Members and guests of a member only. Walk-ins are not accepted. All guests must check in at the reception desk. They must be accompanied by a member. Photo ID is required. Members are responsible for the actions of their guests. Only members 14 years or older may bring in a guest. There is a maximum of five (5) guests per day. Parentto-child ratio must be reasonable. Guests using outdoor pool or pool deck are subject to guest fee. Adult Guest (age 13 and over): $15.00 Infant & Child Guest (12 and under): $7.00 Children guests are allowed only during Family Court/Swim times and must be supervised by an adult at all times. 2 Mt. Hood Athletic Club

Phone............................................................. (503) 826-0565 Fax..................................................................(503) 826-1916 Website.....................................................www.mthoodac.com Facebook.....................................www.facebook.com/mthoodac Twitter.................................................................. @mthoodac Billing Inquiries (Jayme)................................ (503) 826-0565 Belissimo Salon..............................................(503) 668-6068 Portland Adventist PT...................................(503) 826-8829 Massage (Rod Stewart).................................. (503) 320-8376 Club Owners.............................................Paul and Lila Reed Membership Director.......................................... Sandra Sites Fitness Director....................................................Angie Welty Bookkeeping Department........................... Jayme Wantowski Daycare Director.........................................Jennifer Luebbert Group X Director...........................................Sally Nicholson Senior Program Director.....................................Carol Cohen Aquatic Director.................................................Carol Cohen Program Coordinator...................................... Media Cloutier MHAC Volleyball Club Director.................. Nicole Johnston Kids Events.........................................................Carol Cohen Club Rentals........................................................ Sandra Sites Marketing/Advertising......................................... Sandra Sites Racquetball Coordinator........................................ Paul Reed Program and Website Design.............................Diego Images Fall 2013


Directory Contact Info......................................................................... 2 Group X Schedule................................................................. 4 Group X Descriptions........................................................... 5 Indoor Pool........................................................................... 6 Private Swim Lessons............................................................ 7 MHAC Volleyball and Kids Fitness...................................... 8 Tanning Services................................................................... 9 Personal Training................................................................ 10 Trainer Bios.........................................................................11 Fitness................................................................................. 12 Seniors................................................................................ 13 Special Events.................................................................14-15 MHAC Kids....................................................................... 16 Kid’s Events and Birthday Parties....................................... 17 Racquetball......................................................................... 18 Pickleball....................................................................................19 MHAC Clubs..................................................................... 20 Travel Benefits.................................................................... 21 Rules and Regulations................................................... 22-23

Membership Prices/options Joining Fee Monthly Dues (includes all 70 Group X classes each week) Month to Month Annual (12 month) Single $149.00 $99.00 Single.....................................................................$47.00 Couple $179.00 $129.00 Couple.................................................................. $79.00 Family 3 $209.00 $159.00 Family 3............................................................... $94.00 Family 4 $209.00 $159.00 Family 4..............................................................$109.00 Family 5 $209.00 $159.00 Family 5............................................................. $124.00 Senior Single (60+) $79.00 $59.00 Children 0-2................... Included with full membership Senior Couple $99.00 $79.00 Children 3-12.$10.00/month extra with full membership Senior Single..........................................................$37.00 Senior Couple....................................................... $53.00 Single HS Student................................................ $43.00 Dues are paid by bank-to-bank transfer, electronic funds transfer (EFT) or through a Visa/MC (additional $1.50 convenience fee/month). Prepaid memberships (12 months in advance) have a one-time processing fee of $49.00. Price sheet effective 8/31/2013 and subject to change. Membership Hours: Monday-Thursday 9:00am-7:00pm, Friday 9:00am-6:00pm and Saturdays 10:00am-2:00pm (503) 826-0565

www.mthoodac.com 3


52 cl a e a c h s se s week !

Time

5:30 6:30am

Monday

Tuesday

Wednesday

Thursday

Friday

Step/Interval - G

Boot Camp - G

Saturday

Spin H.I.T. - S Boot Camp - G

Step/Interval - G

(30 mins.)

Body Pump - G (30 mins.)

Spin IT - S

8:00 9:00

Pilates - Y

9:00 10:00

Yoga - Y

9:30 10:30

Pilates - Y Spin H.I.T. - S (30 mins.)

Zumba® - B

Yoga - Y

(30 mins.)

Body Combat - G

12noon 1:00pm

Young at Heart - G

Body Pump - G Senior Yoga 101- Y

Wiggles & Giggles - Y

(10:00am & 11:00am)

Body Combat - G Young at Heart - G

(5:30pm) Abs

Core - G

&

Step/Interval -G

7:008:00pm

Zumba® - B

Zumba® - B

Boot Camp - G Yoga - Y Instructor Choice - G

See opposite page for rotation.

Family Yoga - Y

(11:15am-12noonFirst class is October 5th)

Body Pump - G Senior Yoga 101- Y

Chair Aerobics - G

1st, 2nd & 3rd Friday of the month

(30 mins.)

Body Pump - G

(30 mins.)

6:007:00

(30 mins.)

Spin H.I.T. - S

(30 mins.)

Body Pump - G

Spin H.I.T. - S

(30 mins.)

Spin H.I.T. - S 5:00 6:00

Yoga - Y

(Begins Oct. 5th)

Abs & Core - G

Abs & Core - G

10:00 11:00

(8:30 - 9:30am)

(5:30pm) Abs

Core - G

&

Zumba® - B (5:15 - 6:15pm)

(30 mins.)

Step/Interval - G

Pilates - Y Body Combat - G

Moves & Grooves for Kids - Y

Pilates - Y Body Combat - G

Body Pump - G Yoga - Y

Zumba® - B

Body Pump - G Yoga - Y

(Ages 3-6yr 6-6:30pm/ 7-12yr 6:30-7pm)

Sally Nicholson

GX Director 200 RYT, ACE Certified, Personal Trainer and Pilates instructor!

S - Spinning Room G - Group X Room Y - Yoga/Pilates Room B - Basketball Gym R - Racquetball Court Holidays: Please check the website www.mthoodac.com or activity board for schedules. Inclement Weather Policy follows OTSD schedule. 4 Mt. Hood Athletic Club

Fall 2013


Abs & Core: This 30-minute class is an awesome finish to any cardio workout out. Body Combat: A 60-minute class incorporating martial arts moves, kick boxing and driving music to torch calories! Body Pump: This 60-minute workout challenges all your major muscle groups by using the best weight room exercises like squats, presses, lifts and curls. Great music, awesome instructors and your choice of weight inspires you to get the results you came for and fast! Boot Camp: That’s right! Everything that is thrown at you in boot camp is part of this fast paced, challenging class. Running, sprinting, jumping, squats, lunges, push-ups, agility drills, incredible cardio and abdominal exercises. No matter what level of fitness you are at, you will be inspired and taken to the next level and more. Family Yoga: An interactive class that promotes togetherness and gives parents a playful way to practice and connect with their children to create memories that will last a lifetime. Ages 5 through 12. Children must be accompanied by a parent. Instructor Choice Cardio: Are you a weekend warrior? Come and enjoy the fun on Saturdays. The class will be taught by a different instructor each week, but all instructors are planning a fat blasting cardio to shake up your body! Rotation: Step, Body Pump, Body Combat and Zumba. Pilates: This class combines challenging strength training and body-sculpt conditioning exercises with a Pilates-based core to create lean muscle mass and increased flexibility. Beginners always welcome! Spin H.I.T./Body Pump: Two different rooms and classes mean you’ll never get bored! Start with a high-intensity spinning class and follow with upper body weights to stomping body pump music. The best a of both worlds. Spin IT (Interval Training): Cycling class designed to train your body with short blasts of cardio exercises so your cardiovascular capacity will increase. Self paced and safe for beginners too! Step-Interval: Get your cardio with step and the thrills and drills of sprints, jumps, squats and push ups to fill your every “boot camp” fantasy! Yoga: Yoga provides invaluable life tools for seniors, adults, kids, teens, computer geeks, the yoga challenged and the skeptical! Yoga movements are fluid deep stretches synchronized with breath to increase strength, flexibility and bring mindful awareness to the body. Senior Yoga 101®: This class is classic yoga moves for seniors and beginners to ease into yoga practice and bring mind and body into balance. Taught by a 500 Hr RYT Yoga Fit Instructor. Young at Heart: Join us on a road to improved health. Stretching/strengthening at a moderate pace incorporating light movement in a 45-minute class to improve daily functionality (recommended for 50 and over). Zumba®: Wildly popular, Latin-inspired, easy-to-follow, calorie-burning dance fitness party that will get you moving. Feel the music and let loose. Wiggles & Giggles for Kids (Wednesdays): FREE to kids on their parents membership. High-energy class for kids ages 3 to 6. It includes a variety of things like; dancing, jump ropes, hula hoops, bean bag toss, exercise ball activities, parachute games, balloon exercises. Class length is 45 minutes. Session one is 10:00am, session two is 11:00am. Limit of 8 children per class. Sign up weekly at the activity board (available Mondays). Moves & Grooves for Kids: FREE to kids on their parents membership If you loved Zumbatomic, you will really love this class. Fun, high-energy class designed exclusively for kids’ needs and abilities in mind. Wednesday’s kids ages 3-6 from 6:00pm - 6:30pm and ages 7-12 from 6:30pm - 7:00pm. Classes and Instructors are subject to change. The front desk will not have information regarding substitute instructors, only class cancellations.

(503) 826-0565

www.mthoodac.com 5


18 cl a e a c h s se s week !

Time

Monday

Tuesday

5:00 6:30am 6:30 7:30

Wednesday

Thursday

Friday

Saturday

Sunday

Aqua fit

Lap Swim/Open Exercise

Lap Swim/Open Exercise

Lap Swim/Open Exercise Aqua fit

Aqua fit

7:30 9:00

Lap Swim/Open Exercise H2O Aerobics

Aquasize

H2O Aerobics

Aquasize

H2O Aerobics

10:30 11:30

H2O Aerobics

Aqua Moves

H2O Aerobics

Aqua Moves

H2O Aerobics

3:30 6:00

Family Swim

Lap Swim/Open Exercise Swim Lessons

Swim Lessons

(Pending)

(Pending)

6:30 7:30

H2O Aerobics

7:30 9:30

Adult Lap Swim/Open Exercise

(7:00 - 9:00 am)

(8:30am-9:30am)

9:00 10:00

12:00 3:00pm

(7:00 - 8:00 am)

H2O Aerobics

(12:00 - 8:00 pm)

Family Swim

(12:00 - 6:00 pm)

Family Swim

(3:00 - 10:00 pm)

Aqua Moves: Splashing, stretching, twisting, shouting, laughing, hooting and hollering are often heard during Aqua Moves! Aqua Moves incorporates traditional aqua fitness exercises with body toning, cardio conditioning and exhilaration! Aqua Fit: Aqua Fit is a fast-paced, aerobic workout beginning with shallow water walking for a warm-up, progressing into skipping, jogging and running through the water using water dumbbells for resistance; 30-35 minutes of aerobic exercise then advances into strengthening in the shallow and deep water using dumbbells, kick boards and pool noodles. If you want to WAKE UP and work hard, this class is for you! Aquasize: This program is a great class for those 55 and older. It’s also a great class for those with joint pain, arthritis, autoimmune diseases and more. It is fast enough to get the heart rate up, yet paced to increase flexibility, range of motion and overall body strength. H2O Aerobics: A challenging and fun mix of cardio, core and muscular endurance plus strength training. Class includes deep and shallow water moves, games and circuit training for a complete workout. Family Swim Times: Children age 0-13 are allowed to use the indoor pool area during these times (Fridays 3:00pm - 10:00pm and Saturdays/Sundays 12noon - close) with direct parental supervision. Children must be on the membership to use family swim times for free. Non-member children brought in during family times need to pay the child day fee of $7. Only children age 7 and over may use the steam, sauna or Jacuzzi facilities due to HEALTH AND SAFETY REASONS! Club requires children to exit pool 15 minutes prior to family time ending to shower, dry off and exit club in a timely manner. Lap Swim/Open Exercise: Lanes will be scheduled for lap swimming at various times throughout the day. There is no lap swimming if a class is scheduled, regardless of class size. During designated lap swim/open exercise times, no “bobbers” or “floaters “should be using the lap lanes. Those doing their own exercise routines, other than laps, may utilize the area of the pool by the stairs. 6 Mt. Hood Athletic Club Fall 2013


Private Swim Lessons (members & non-members) Private Swim Instruction (members and non-members) Private swim lessons are one-on-one instruction for children and adults. Instructors: Carol Cohen (503) 475-2347 and Allison Robertson (413) 687-2949. Cost One ½-hour: $30 member $35 non-member Four ½-hours: $95 member $115 non-member Purchase at the front desk or schedule directly with instructor. Children under age 13 allowed in pool only during family indoor swim times. Children 13 and under must have adult supervision in the outdoor and indoor pool areas at all times. Fridays 3:00pm - 9:00pm; Saturdays 12noon - 8:00pm; Sundays 12noon - 6:00pm Private swim lessons may occur in the pool on weekends, but will not interfere with lap swim or classes.

Health Benefits of Water-based Exercise Swimming is the fourth most popular sports activity in the United States and a good way to get regular aerobic physical activity. Just two and a half hours per week of aerobic physical activity, such as swimming, bicycling, or running can decrease the risk of chronic illnesses. This can also lead to improved health for people with diabetes and heart disease. Swimmers have about half the risk of death compared with inactive people. People report enjoying water-based exercise more than exercising on land. They can also exercise longer in water than on land without increased effort or joint or muscle pain

Water-based Exercise and Chronic Illness Water-based exercise can help people with chronic diseases. For people with arthritis, it improves use of affected joints without worsening symptoms. People with rheumatoid arthritis have more health improvements after participating in hydrotherapy than with other activities. Water-based exercise also improves the use of affected joints and decreases pain from osteoarthritis.

Water-based Exercise and Mental Health Water-based exercise improves mental health. Swimming can improve mood in both men and women. For people with fibromyalgia, it can decrease anxiety and exercise therapy in warm water can decrease depression and improve mood. Water-based exercise can improve the health of mothers and their unborn children and has a positive effect on the mothers’ mental health. Parents of children with developmental disabilities find that recreational activities, such as swimming, improve family connections.

Water-based Exercise and Older Adults Water-based exercise can benefit older adults by improving the quality of life and decreasing disability. It also improves or maintains the bone health of post-menopausal women. Source: Center for Disease Control and Prevention. http://www.cdc.gov/healthywater/swimming/health_benefits_water_exercise.html

(503) 826-0565

www.mthoodac.com 7


MHAC Juniors Volleyball is proud to offer unique club volleyball experience by providing young women with the keys to success on the court, and physical fitness conditioning. Participants receive top-notch volleyball coaching, fitness programs provided by Mt. Hood Athletic Club personal trainers and full access to our premier health club. 2013 Season Tryouts coming soon! (Parent Meetings, Tryouts and Registrations to be held in the MHAC Basketball Gymnasium) Parent information meetings: 12/14’s October 30th & 16/18’s November 20th. Time: 6:00pm Tryouts: 12/14’s November 3rd & 16/18’s November 24th. Time: TBD. Registration: 12/14’s-November 7 & 16/18’s November 26th. Time: TBD Check www.mhacvolleyball.com for specific tryout requirements. Before attending tryouts, participants must register or renew USAVB membership at www.columbiaempirevolleyball.com, fill out the USAVB Health Waiver and bring a $15.00 nonrefundable tryout fee. Check the age definitions below to verify what team to try out for. Contact club director Nicole Johnston at nicole_johnston@centennial.k12.or.us for additional information and questions.

junior racquetball program (mondays october 7-december 30*)

N ew

FREE to kids on their parents membership.** Learn basic racquetball skills and have fun too! For kids age 7 - 13. Time: 7:00pm - 7:30pm. Sign-up sheet outside Racquetball Court One. Instructor: SHS Head Racquetball Coach Dan Hoffman. *No class December 23rd.

family yoga (saturdays-first class is october 5)

N ew

FREE to kids on their parents membership.** Family Yoga is an interactive class that promotes togetherness and gives parents a playful way to practice and connect with their children to create memories that will last a lifetime. Ages 5 - 12. Children must be accompanied by a parent. Time: 11:15am - 12noon Location: Yoga room.

moves and grooves for kids

FREE to kids on their parents membership.** If you loved Zumbatomic®, you will really love this class. Fun, high-energy class designed exclusively for kids’ needs and abilities in mind. Wednesdays kids ages 3 - 6 from 6:00pm - 6:30pm and ages 7 - 12 from 6:30pm - 7:00pm.

wiggles and giggles (wednesdays from september 4-december 18*)

N ew

FREE to kids on their parents membership.** High-energy class for kids ages 3 - 6. It includes a variety of things like; dancing, jump ropes, hula hoops, bean bag toss, exercise ball activities, parachute games, balloon exercises. Class length is 45 minutes. Session one is 10:00am, session two is 11:00am. Limit of 8 children per class. Sign up weekly at the activity board (available Mondays). *No class November 27th **Children that are not on their parent’s membership are subject to guest fee.

8 Mt. Hood Athletic Club

Fall 2013


Monthly Tanning (Members only)

Club Cafe

Single: $27 monthly Couple*: $45 monthly Limited space available. Member must be on a EFT (MCVisa). Member must give written notice by the 25th of previous month prior in order to cancel monthly tanning. Minimum three-month commitment.

Smoothies, sandwiches, snacks and more available. Hours of operation: Monday - Friday 9:00am - 8:00pm and Saturday/ Sunday from 9:00am - 5:00pm. Outside those hours, cooler drinks and snacks are still available.

*Couple monthly tanners must be on the same membership. One tan per day, per member.

Towel Service: Sweat towels are available at front desk and shower towels available upon request with a token or $1.00 exchange. Please return all used towels to drop bin at front desk.

Tan Packages 20 Tans: $77 Single Tan: $5.50

Extra Services/Rentals

10 Tans: $44.00 Goggles: $3.50

Please call and schedule tanning in advance (503) 826-0565. Goggles are required. Expiration dates apply to packages. Failure to use tans will not result in refunds or time extensions. Tanning is for members ages 14/older ONLY. If tanner is under age 18, a parent/guardian must sign an underage tanner releasing liability consent form at the front desk.

Equipment for Loan: We have a limited amount of equipment for members to use. We loan out basketballs (free) and rent racquetball racquets for $2/ea. We require that members leave collateral when loaning/renting equipment. Keys and swipe cards are acceptable for collateral.

Versa Spa Spray Tanning Fully automated and PRIVATE spray tan experience. No UV exposure, age spots or skin cancer risk! Just a great looking tan in five (5) minutes with an FDA-approved spray product. Tan Packages: Single Spray Tan 10 Spray Package 20 Spray Package

Members $25 $195 $290

Add-on Options: Max Bronze Instant Color Anti-aging Moisturizer

Non-Members $30 $245 $390

$2.50 $2.50

Unlimited Monthly Spray Tanning: (Members only) Single: $25 monthly Couple: $40 monthly $15 VersaSpa Spray Tan Fridays First Fridays of the month, members and non-members may come in and spray tan at this great low price!

(503) 826-0565

www.mthoodac.com 9


Personal training Services

One-on-one basketball lessons

Jump Start 3 for $99.00 Affordable, great option for that person who just needs a little help getting started. Includes first visit consultation followed by two training sessions. Limit of one per member.

Let Brandon Kishpaugh, head men’s basketball coach for Colton High School, help you develop your skills. Brandon will work closely with players, parents and coaches to develop and implement the ideal training regimen that yields measurable results. For scheduling, see the front desk.

Program Update $49.00 Program rewrite for existing clients (one training session) Personal training packages Hourly Packages 5 - One hour sessions ($39.80ea) 10 - One hour sessions ($37.40ea) 20 - One hour sessions ($35.95ea)

$199 $374 $719

Half-Hour Packages 5 - 1/2 hour sessions*: ($25.80ea) 10 - 1/2 hour sessions*: ($23.40ea)

$129 $234

1 - Hour session 3 - One hour sessions 5 - One hour sessions

Member: $49 $135 ($45per) $199 ($39.80per)

Non-member: $59 $159 ($53 per) $224 (44.80 per)

*These sessions are strength training only. Personal training may be charged to your account if you pay by EFT. Please read the personal training policies below.

Trx Suspension Training Classes (min. 4 / Max. 8) TRX – Level 1*: Suitable for people who are new to TRX and whose fitness is at the beginner level. Also suitable for intermediate fitness levels who can increase their own intensity and technicality. 30-minute class TRX Extreme – Level 2*: Suitable for new participants whose fitness levels are intermediate to high and participants of any fitness level who are familiar with the TRX. This level also includes the RIP TRAINER. 45-minute class Cost (per 4 week session): Level One $59 and Level Two $69 *Morning and evening classes available. For session/class times and dates, please visit our website or the activity board.

TRX Saturday Drop-in class: Sign up by the Thursday prior to class—first come first serve. Minimum of four participants required to run class. Cost: $7 10 Mt. Hood Athletic Club

Fall 2013


Paul Ricker

Brandon Kishpaugh

Personal Trainer

Personal Trainer

stacy cook

Personal Trainer

• Advanced IFPA, CPT

• NASM Certified Personal Trainer

• NASM Certified Personal Trainer

• M.A. in P.E., BS in P.E. & M.A. in School Admin.

• BS in Health

• Group Instructor - Body Combat, Body Pump, Yoga & Spin

• Classroom teacher and coach in; football, wrestling, swimming and diving

Sports Specific Training, S.A.Q, and general fitness and health

• Aquatics Specialist, Aquatics Supervisor and Athletic Trainer Strength, sport specific and general health & fitness training. Special populations, Sports/ general rehab.

Angie Welty

Fitness Director • NASM Certified Personal Trainer • AFAA Certified Fitness Instructor • NESTA Bio-Mechanical Specialist • BS Business Management, • Minor Psychology Strength, core and general health & fitness training. Pregnancy and running programs. (503) 826-0565

General Health & Fitness, Cardio Endurance, Body Building and Balance Training

Personal Training Policies Appointments are to be paid at the time of service or in advance. Rescheduling or canceling an appointment requires a 24-hour notice to avoid being charged for that session. No shows will also be charged for a full session. Exceptions are made for medical or family emergencies only. No refunds given for personal training sessions. Unused sessions will expire six (6) months from date of purchase. If you are late to your appointment, please understand that it will end on time and not run over due to lateness of client. www.mthoodac.com 11


sPLASH & dASH aNNUAL iNDOOR TRIATHLON Saturday, nOVember 2, 2013 Always wanted to try a triathlon, but the task seemed too daunting? This is the way to get those feet wet. Or maybe you are the tri-athlete that needs some good indoor training during the fall months, either way this is the event for you. Start your Saturday morning off with an indoor swim for 10 minutes, then take off spinning for 30 minutes and finish your event running for 20 minutes. Then, you will be greeted with yummy food provided by our sponsor Ever Fresh Fruit Co., who also provide the cool shirt, swim cap and goodie bag. Sign up begins Wednesday, August 1—only 36 spots available. Event Day: Saturday, November 2 Registration deadline: Wednesday, October 31 Register at Mt Hood Athletic Club or www.active.com No race day registration. Cost: Members $35.00 Non-members $50.00* *Optional: Temporary membership $94.00; Saturday, September 1 - Saturday, November 1 DIVISIONS: Open Male/Female (13 - 29) Open Male/Female (30 - 39) Open Male/Female (40 - 49) Master Male/Female (50+) Top finisher in each division will be awarded a medal. Course Information: 1st wave starts at 7:30am. 10-min. Lap swim* 10-min. Transition from swim to bike 30-min. Bike in spin room 5-min. Transition from bike to treadmill 20-min. Treadmill run

*Private swim lessons available for additional cost. See front desk for details.

Scoring: Performance is measured by distance you cover in each of the three legs. The more distance you cover, the higher your score. Important Information: Wave start time, packet pick up date & official race rules will be e-mailed to you. Look for our new weight loss challenge coming in January! 12 Mt. Hood Athletic Club

Fall 2013


bingo

Aqua Fitness

Let’s play Bingo! Join Carol for some Bingo fun in the lobby at 1:00pm. Wednesday Dates: September 18th, October 16th and November 13th. Lots of fun! Win a prize! Sign up at the activity board.

Remember that we have over 17 aqua fitness classes per week, as well as, open time in the pool and lap swim time! Aqua exercise is a great way to get your heart rate up while keeping the stress on your joints down—get in the swim!

Potluck

senior Yoga 101

Bring your favorite dish and socialize. Meet in the yoga room from 12noon - 1:00pm. Non-member guest welcome. Friday Dates: September 27th and October 25th. Sign up at the

This class is classic yoga moves for seniors and beginners to ease into yoga practice and bring mind and body into balance. Classes are Tuesdays and Thursdays at 12noon in the Yoga room.

activity board.

Pickle-ball

Young at Heart Fitness Class Monday/Wednesday from 12noon - 12:45pm. Gentle weights, stretching and strengthening for increased functionality in your everyday life—move it or lose it! This class is included with membership!

Pickle-ball® was created with one thing in mind, fun. It was designed to be easy to learn and play whether you’re five, eighty-five or somewhere in between. See page 19 for more information.

Silver & Fit Program Seniors, check with your insurance provider to be part of the Silver & Fit program.

Chair Aerobics Join Yvonne at 12noon in the Group X room. Work on strength, flexibility and balance. This 45-minute class allows folks with limited mobility to join a class and get a workout! This class takes place the first, second and third Fridays of the month.

Carol Cohen - Senior Program Director After working for nine years as a trainer at the Gresham Mt. Hood Athletic Club, Carol Cohen went on to become the recreation manager for the City of Sandy. A few years later, Carol started teaching classes again at the club and has never left. She has been with the club on and off for over 20 years. Carol has a Bachelor’s Degree in Physical Education and Health. As the Aquatic & Senior Program Director, her background is put to good use at the club organizing & teaching aquatic classes, strength training, cycling and developing senior events such as day trips to Spirit Mountain. Carol enjoys working with the seniors. She gets to know them individually and can see their progress. She likes seeing how the classes improve their posture, cholesterol level and overall health. Two daughters, ages 6 and 3, a husband and lots of hobbies keep the Cohen family busy. You can find them biking, hiking or watching the Red Sox! (503) 826-0565

www.mthoodac.com 13


OREGON TRAIL SCHOOL SUPPLY DRIVE

WEDNESDAY, AUGUST 1 – SUNDAY, SEPTEMBER 30

Bring in $10.00 worth of school supplies and receive a free one-day pass to give to a friend or family member to use the club.

FRIDAY FAMILY MOVIE NIGHT OCTOBER 4 & NOVEMBER 1 Join us for movie night with big screen projection in the basketball gymnasium. You may also bring guest to the movie for free. Camp chairs and mats encouraged, as there will be no provided seating. Snacks and beverages are available for purchase at the cafe. Family Friendly Movie: TBD Time: 6:30pm No outside snacks or beverages allowed. Please be sure that any outside seats brought in do not scratch gym floor. Also, please be considerate of others ability to see screen when choosing chairs.

KIWANIS CHRISTMAS TOY DRIVE THURSDAY NOVEMBER 1 - SATURDAY, DECEMBER 15 Bring in a $10.00 new, unwrapped Christmas present and receive a free one-day pass to give to a friend or family member to use the club.

PRIVATE SCREENING OF HUNGER GAMES : CATCHING FIRE SATURDAY, NOVEMBER 23 Refer and friend or family member to join in October and receive tickets to a private screening of this exciting new movie. Movie time: 9:30am. Location: Sandy Cinemas. Limited supply.

14 Mt. Hood Athletic Club

Fall 2013


DECEMBER BLOOD DRIVE Date: TBD For additional information, call 1-800 RED CROSS or go to www.redcrossblood.org sponsor code: SandyComm for dates and times!

WINTER WONDERLAND MIDDLE SCHOOL DANCE Friday, December 6 Time: 6:00pm - 8:30pm Tickets: $5.00 Tickets are available at the front desk or through MHAC Volleyball Club players. This fundraiser benefits the MHAC Volleyball Club and will be chaperoned by MHAC’s Volleyball Club coaching staff, parents and players from our elite teams. Fun, DJ and food available for purchase! This event is for grades 6th - 8th. Attendees must have Middle School ID to get into dance.

MHAC EMPLOYEE CHRISTMAS PARTY Saturday, December 14 Club closes at 6:00pm. Have a wonderful holiday season! (503) 826-0565

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Daycare

KIDS AGE 0 - 2 years old

Hours: Monday-Thursday 8:30am - 12noon & 4:00pm 8:00pm; Fridays 8:30am - 12noon & 4:00pm - 6:30pm and Saturdays 8:00am - 12noon Cost: Member: $2 per hour (19 months/older); $3 per hour (newborn to 18 months) per child. Non-member’s children: $3/$4 per hour, per child. A $20 prepaid daycare card may be purchased at the front desk and is highly recommended. Payment must be received upon picking up your child. There is a two (2) hour maximum per session. See the daycare attendant if you have more questions. Appointments: Members may make appointments. Walk ins are welcome. For a full copy of all daycare rules/regulations and policies, please see the daycare attendant! All of our daycare and Tween Room workers provide fun activities for the kids to do and are background checked for your peace of mind! Outdoor play area open weather permitting and based on attendant approval.

Children two years and younger may use the club during family swim times (see page 17) with direct parental or older adult sibling (18 and over) supervision. They must be using a club approved swim diaper. Kids under the age of three are allowed in the opposite sex locker rooms with direct parental supervision. The club asks that if your child is older than three, please take him/her to the changing rooms located between the pool and the basketball gym to change clothes.

Note: There is a no peanut policy for the daycare and Tween rooms due to its common allergy affect. Please be diligent about reading the ingredients of snacks you choose to bring. If you mistakenly bring a product that has peanuts in the ingredients, please notify daycare attendant immediately, as this can be life threatening to some of our daycare attendees. Check the posted schedules or with daycare attendant for holiday schedules. Daycare closures follow OTSD guidelines for inclement weather.

Tween Room (ages 7 - 12) Tween room hours: Monday - Friday 5:00am - 9:00pm and all club hours on weekends. Attendant Monday - Thursday 4:00pm - 8:00pm Fees: Tween members are free with $10/month family times membership. (Fee subject to change.) Member’s children ages 7 - 12 who are not on the membership are subject to a fee ($3) to use Tween Room. Non-member’s children are $5/day and must be paid up front. Usage is restricted to a maximum of four hours daily. Tween Room rules and regulations and parent consent form MUST be completed BEFORE use of the Tween Room facility. Parents or legal guardians (over 18 years of age) must be on site and actively using the club while children are in the Tween Room— not for drop off use. All children using the Tween Room must check in and get their hand stamped at the reception desk and pay fee (if applicable) prior to going into the Tween Room. Children 6 and under must be checked into daycare. 16 Mt. Hood Athletic Club

KIDS AGE 3 - 6 years old Children ages 3 - 6 years old may use the basketball courts, racquetball courts and indoor pool during family court/swim times (see page 17) with direct parental or older adult sibling (18 and over) supervision. Please check the schedule as family court times and family swim time have different schedules. Children age 3 - 6 who are in the club outside of family court/swim times must be placed in the daycare during daycare hours.

KIDS AGE 7 - 12 years old Children ages 7 - 12 years old may use the basketball courts, racquetball courts and indoor pool during family court/swim times with direct parental or older adult sibling (18 and over) supervision. Please check the schedule as family court times and family swim time have different schedules (see page 17). Children ages 7 - 12 who are in the club outside of family times, must be placed in the Tween Room. The Tween Room has no adult supervision for a bulk of the hours. It is open 5:00am - 9:00pm Monday - Friday, Saturday 7:00am 8:00pm and Sunday 7:00am - 6:00pm. Children must be on your membership to use Tween Room for free. Children ages 7 - 9 may not use weight room or cardio floor. Children ages 10 - 12 may use the weight room and cardio floor area if they are in the presence of a personal trainer during a paid personal training session.

Fall 2013


BIRTHDAY PARTY PACKAGES

Kids Fitness Classes

Package Theme Options Splash & Court Splash & Sport Splash & Zumba Bounce and Court (Ages 2 - 5*) Bounce and Splash (Ages 2 - 5*)

We also offer Kids Fitness Classes for children 12 and under. These classes are free to children on their parents memberships. Children that are not on their parents memberships are subject to a $7.00 guest fee. • Moves and Groves for Kids (Ages 3 - 12) • Family Yoga (Ages 5 - 12) • Wiggles & Giggles (Ages 3 - 6) • Junior Racquetball Program (Ages 7 - 13) See page 8 for more details.

Additional questions and scheduling: Contact Carol Cohen, kids’ program coordinator, at (503) 475-2347 or ccohen@cityofsandy.com. Cost: $129 members/$159 non-members (Zumba® is an additional $30) Availability is Saturdays and Sundays from 12noon - 2:00pm & 3:30pm - 5:30pm. For additional add-on services, deposit requirements and more, please visit our website. *This bounce house is designed for children ages 2 - 5.

daycare and tween Room events Thursday, September 5th - Preschool Prep Day: The “big” kids are in school, so bring your toddlers in to join us while we play school. We will sing songs, read books, do crafts and give them a little taste of what is next when they go to preschool. Friday, October 11th at 10:00am - Jog-a-Thon: Join us for our very popular 3rd jog-a-thon while the kids have the day off from school. We will set them loose to see how many laps they can run in the gym in 30 min. Sign up at the activity board. Thursday, October 31st Halloween Party! Come dressed in your costume for some Halloween fun!! Tuesday, November 5th - Inflatable Obstacle Course: Play time in honor of our “Fall Back to Fitness” Member Appreciation Day. See daycare or Tween room activity board for times and ages.

Kids dress up days September will be our color month. Every Thursday will feature a different color. September 5th: Blue, September 12th: Red, September 19th: Green and September 26th: Orange. (503) 826-0565

Family Court and family swim Indoor Pool: Fridays 3:00pm - 10:00pm, Saturday and Sunday 12noon - close Basketball and Racquetball Courts: Monday-Thursday 12noon - 3:00pm, Friday 3:00pm - 10:00pm, Saturday and Sunday 12noon - close. Rules: Children may use family court/swim if they are on the family membership, otherwise, there is a child guest fee of $7 per visit. Approved areas for use during this time are the pools, the racquetball courts, the basketball gym and the lounge. Please note that special events, activities, or classes may take place from time to time which will supersede family time in those areas. Parental supervision of children is required during family times. Please do not drop off your child in one area of the club and go and workout yourself. Older siblings (ages 18 or older) may supervise younger siblings in the racquetball and basketball courts as well as the lounge. State law dictates that no child under age 14 may use any wet area without the direct supervision of a parent or guardian age 18 or older. This includes both the indoor and outdoor pool areas. Any children left unsupervised will be retained and the parent paged. Any children causing disruption will be asked to leave the club. Jacuzzi/Steam/Sauna: Children must be at least seven (7) years of age before using the jacuzzi, sauna or steam rooms. Children age 7 - 14 may use these facilities only with direct parental supervision. Children over the age of 14 may use these facilities without direct parental supervision. For Kids’ Fitness, see page 8. www.mthoodac.com 17


Please note that any time the courts are not scheduled, MHAC recommends calling ahead to reserve your court. You can reserve a court 24 hours in advance. Paul Reed - APRO Certified Contact: (503) 826-0565 (leave a voice mail) • 6 time NW Regional champion • 5 time state champion • National’s Doubles Champion • Teaching Pro • Teaching Pro available to give private lessons Rich Pierce - AmPro Certified Contact: (503) 853-5074 • 2005 35+ state champion • 11 time state champion • PAL Camp coach • 30 years experience • ‘06 35+ Oregon State Team • Teaching Pro available to give private lessons Tina Fortin - AmPro Certified Contact: (503) 803-2705 • #1 Ranked ORA Women’s • Champ High School Coach • 2 Time ORA Women’s Open champion • ‘07 Division Champ - Women’s Open • Sponsored by Wilson and N Blade • Teaching Pro available to give private lessons

18 Mt. Hood Athletic Club

Private Lessons If you want one-on-one instruction to take your game to the next level quickly, a private lesson is the fastest way to get there! Please contact and pay your instructor directly. ½ hour session: $20 1 hour session: $30 4½ hour session: $100

Racquet Re-Stringing (Chris Barton) $20 and up per racquet depending on style and choice of string. Allow 3 - 5 days turnaround. Rush service (overnight) add $5. Racquet Re-grip (Paul Reed and Chris Barton) $8 plus the cost of chosen grip.

Junior Racquetball program

N ew

For children ages 7 - 13. See page 8 for details.

High School Racquetball Contact SHS Activity office, SHS Racquetball Michelle Haislip (503) 381-5337 or Head Racquetball Coach Dan Hoffman (503) 970-7390 or dyemandan@me.com

Fall Racquetball Flex League League play starts Monday, September 23rd. Registration begins Monday, September 2nd. Deadline for signing up is Friday, September 20th. Registration forms available at the activity board. Cost: $15.00 (eye guards required) and please only nonmarking shoes in the courts! Rules: One game to 15; find a new player and record your own scores. Average game scores used to determine qualifiers. Play only in reserved courts. “Flex league” means you don’t have to play every single time, but you do have to play at least ½ the games to qualify for the playoffs. Courts are reserved, so get in on the action! For Flex League schedule, see the activity board beginning September 2nd. Fall 2013


NEw! pickle-ball

beginning September 9

Pickle-ball® was created with one thing in mind, fun. It was designed to be easy to learn and play whether you’re five, eighty-five or somewhere in between. Pickleball is a racquet sport which combines elements of badminton, tennis and table tennis. Where: Basketball Gymnasium on Monday’s and Wednesdays from 9:00am - 11:00am and Sundays from 12noon - 2:00pm.

(503) 826-0565

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MHAC Runners Club Group runs will take place on Saturday morning at 8:00am sharp; arrive around 7:45am so the run can start on time. Meet at MHAC in the front lobby area, members and non-members are welcome; non-members just need to sign in. Contact Information: training@mthoodac.com or (503) 826-0565. How do I become a member? Stop by the club and fill out an information sheet (located in entry way) or send an e-mail to training@mthoodac.com to be added to the list. Also, in our pro shop we have MHAC Runners Club apparel.

MHAC Volleyball club We are proud to offer a unique volleyball experience by providing young women with the keys to success on the court through physical fitness conditioning and training coupled with reserved court practice/play time. Girls receive top-notch coaching and fitness programs provided by MHAC trainers and full access to our premiere health club. See page 8 for Tryout details. Fundraiser for MHAC Volleyball Club Winter Wonderland Middle School Dance! Friday, December 6th Time: 6:00pm - 8:30pm Tickets: $5.00 Tickets are available at the front desk or through MHAC Volleyball Club players. This fundraiser benefits the MHAC Volleyball Club and will be chaperoned by MHAC’s Volleyball Club coaching staff, parents and players from our elite teams. Fun, DJ and food available for purchase! This event is for grades 6th - 8th. Attendees must have Middle School ID to get into dance.

G.R.O.U.P. (get rid of unwanted pounds) Weight loss accountability group led by Lisa Martinez every Monday night at 7:15pm and Tuesday morning at 9:00am in the Yoga room! Come join like-minded and like-challenged folks who band together, share ideas, trials, recipes and solutions for losing and keeping extra weight off. No judgements, just support in a fun, energetic environment. $5.00/meeting payable to Lisa Martinez

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Fall 2013


Member Referral Program Mt. Hood Athletic Club says “Thank you� with our Member Referral Program. Refer a friend or family member to join and receive a gift. Some of our featured upcoming referral prizes include a Private Movie Screening of Hunger Games; Catching Fire (October) and MHAC Jacket (December).

Travel benefits MHAC belongs to a family of privately-owned athletic clubs known as FitLife. There are FitLife clubs in Oregon, Washington, Montana and Idaho. When traveling more than 30 miles away from your home club, you can get a two (2) week workout pass to another FitLife Club. You can also use other specific FitLife clubs in our Portland metro area with the local reciprocal program allowing you use of other clubs in the metro area with similar services (some restrictions). Please visit our reception desk for more details and a listing of FitLife Clubs or you can visit www.fitlifeclubs.com. Stay in shape while you travel!

(503) 826-0565

www.mthoodac.com 21


Club Rules / Regulations • The club shall have the unqualified right to make changes/adjustments to these and all rules, regulations and restrictions in the use of the Club. • All signs posted in and around Club shall be considered part of the rules and regulations. • Charges and fees for services and facilities are subject to change as deemed necessary by the Club. • There will be no smoking or chewing tobacco in the Club at any time. No illegal substances or alcohol may be brought on Club property at any time. No firearms or weapons of any sort may be brought on Club property except on official police business. Anyone acting as if they are under the influence of any illegal substance or intoxicated will be asked to leave the club and property immediately and be subject to termination of membership. • No inappropriate displays of public affection allowed in or around Club at any time. No sitting on laps. • Food and beverages allowed in café/lounge area. • The Club reserves the right to close for a short period of time including, but not limited to, two (2) weeks each calendar year for maintenance, holidays and special occasions. There will be no reduction in Club fees or membership extensions for such closures. • Hours of operation shall be posted at the Club. Hours are subject to change at the sole discretion of the Club. • All members are required to check in at the reception desk with Club ID card. Failure to show Club ID card will result in member being required to show picture ID before entry. Continued failure to bring your Club ID card could result in membership suspension or termination. • In the event a member violates or refuses to comply with any of the Rules and Regulations, the Club reserves the right to terminate membership with or without notice. • No foul, slanderous or demeaning language allowed toward any other member, employee or Club. Any member who is threatening, verbally abusive, creates a nuisance or disrupts the atmosphere of the Club may lose their membership immediately. • Abuse of Club property, theft or vandalism will result in immediate membership termination. • Employees of the Club are not authorized to make any changes in this or the membership agreement, any additional independent agreements with any member unless set forth in writing on the membership agreement or attached thereof and approved in writing by Club owners. The Club is not bound by any representation other than the rules and regulations and membership agreement and is not liable for unauthorized employee representations. • Attire: Clothes designed for exercising should be worn. No ripped T-shirts/shorts. Exercise clothes must cover chest and abdomen areas and completely cover bottom area. Persons with strong body odor will be asked to correct the situation before continuing to use the Club. MHAC is a family club and any clothing deemed inappropriate by owners/management will not be allowed. Soft soled shoes to be worn on the exercise floors. No work boots, hiking boots, sandals or open toe footwear allowed. Non-marking shoes must be worn in aerobic room and racquetball courts. Sweat soaked clothing not permitted in the lounge/café area. • Guests: Only members 14 or older may bring in a guest (14 and older) without adult supervision. All guests must check in and register at front desk showing picture ID. Guests pay a guest fee and must be accompanied by a member. Guests under age 13 may use the club during family times and must have an adult accompany them and sign the waiver of release of liability for the minor prior to the minor using the club. Member is responsible for their guest’s attire, equipment, conduct and fees. Guest fees are posted at the front desk. Management reserves the right to deny guest privileges to any member. Maximum of 5 guests per day. • Exercise Rooms: No food or beverages are allowed in exercise rooms except capped, bottled water. Members are responsible for wiping down equipment after their use. Club provides cleaning towels and hospital grade disinfectant. Children under the age of 13 years cannot use the cardio or weight room (unless child’s age is 10 - 12 and is accompanied by their personal trainer during a paid personal training session). Group exercise rooms will remain locked unless they are in use for a scheduled class. Do not drop weights, dumbbells, etc. on to floor or other exercise equipment. Please return weights to the rack after use. Gym bags not allowed on weight or cardio floors or in group exercise rooms—use lockers. Please refrain from excessively loud grunting, straining or other disruptive habits while attempting heavy lifting. • Racquetball Courts: Court reservations may be taken up to 24 hours in advance unless scheduled league/event play. Failure to show up for your scheduled court within 10 minutes will result in forfeiture of court. Eye guards 22 Mt. Hood Athletic Club

Fall 2013


Club Rules / Regulations are required. Bumper guards required on all racquets. Non-marking shoes only in courts, those who violate this policy will be charged a court cleaning fee. • Basketball Courts: Members allowed to use gym during “open” play times. Only non-marking athletic shoes permitted. No Sandals or street shoes. No food, gum, smoking, tobacco or alcoholic beverages allowed. Drinks/ liquids permitted only if in plastic, sealed sport drink bottles. No glass or soda cans permitted. No person shall use the gym for any activity other than its intended purpose. • Suntan Rooms: Suntan packages may be shared by two (2) people on the same membership, however each person must fill out their own tan card. Members must provide and use their own eye protection (Federal Law). Reservations for tan rooms can be taken up to 24 hours in advance. Failure to show for your appointment within 10 minutes will result in being charged for the tan and club reserves the right to give your time to another customer. Members may tan only once per day (max. 20 minutes). Youths age 14 - 18 must have written parental consent prior to tanning. Youths under age 14 may not tan. • Tween Room: Members who have children age 7 - 12 on their membership may use the teen room. Members agree and understand that for a bulk of the day the teen room has limited supervised hours. Members and member’s children must read and sign the “Teen room rules” agreement prior to use. Member’s children have priority over guests of member’s children or day use children. Non-member children will pay a fee to use the teen room. Parents or adults over 18 years of age must remain on site and be using the club when children are using the teen room. Not for drop off use. • Pool Area Rules: Members are required to shower before using the pool, jacuzzi, steam or sauna areas. Snorkels, floats and play devices not allowed in lap lanes. No running, diving, throwing of objects or rough horseplay allowed in pool areas. Members and their families/guests swim at their own risk: no lifeguard is on duty. Do not swim alone. Small children who are not potty trained (3 years/younger) are required to wear CLUB APPROVED swim pants. NO diapers allowed in the pool. Children under age 7 not allowed in jacuzzi, steam or sauna. Children age 7 - 14 may use the jacuzzi, steam and sauna if directly supervised by an adult family member (age 18 or older). Members are asked to wear appropriately modest swim wear. Club reserves right to dictate what is “modest” and require member to comply. A towel is not considered a swimsuit. Clothing not allowed in pool and no underwear under swim shorts allowed. Member agrees to obey all posted signs in pool areas. No glass in the pool areas. • Programs: All members and guests must register at front desk prior to engaging in any organized program. Each

area of the club has its own rules and regulations and members/guests/non-members agree to abide by them as indicated here and by any posted signs. Non-members, adults and children, engaging in paid programs may only use the portion of the club in which they are actively engaged. We ask that the parents/guardians of children involved in programs ask the instructor before watching child participate in their activity or event. It has been found to be distracting to the child and can be disruptive to the class. Please stay on-site. If your child is 12 and under and involved in a program less the one hour in duration, we ask that you DO NOT DROP THEM OFF, but come into the club and sign them in properly as a security measure. • Rentals/Locker Rooms: Lockers are available for rent on a monthly/yearly basis. Day lockers are available— members must remove contents of day lockers each night or forfeit the items. Club not responsible for forfeited locker contents. Members are responsible to directly supervise their children under age 13 while in the locker rooms. Children under age 13 are not to be left in locker room while parent showers, dresses, etc. Racquetball racquets may be rented on a visit by visit basis for a fee. Collateral is taken until racquet is returned. These are available at front desk—first come first served. • Towels: Sweat towels are free of charge. Shower towels are exchanged for $1 at the reception desk or a token, which you may purchase at the front desk. When you return your shower towel, your dollar is returned. Failure to return the towel means you forfeit your dollar. Return all sweat towels and shower towels to bin at reception desk for laundering. • Lost and Found: The club has a bin in the gymnasium where lost and found items are placed. It is emptied and sent to charity monthly. Club is not responsible for recovery of lost and found items. (503) 826-0565

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MHAC Fall Program Guide