Page 1

FALL 2017

ONLINE REGISTRATION BEGINS

August 1


Membership Account Access and Registration System To access your membership account and the registration system: • Provide your email address by stopping by or calling the membership desk at 952.496.6872. • Then click on “Forgot Your Username/Password” to set up your new account. By creating your online membership account, you now have access to: • Program registration

• DSF account summary • Attendance reports • Billing information

• Online membership payments • Online reservations for courts, HydroMassage, and other DSF services

BASE

FITNESS

A low-impact, high-intensity workout with a great mix of aerobic and anaerobic exercise utilizing the base fitness boards.

Option 1:

Option 2:

Mondays 6–7pm Fee: $60/Member $90/Non-Member

Sundays 10:30–11:30am Fee: $60/Member $90/Non-Member

October 2–November 6

October 1–November 5

Option 3:

October 3–October 19

Tuesdays & Thursdays 10:30–11:30am Fee: $60/Member $90/Non-Member MAX 6

Instructors: Michelle Sammis, Zach Way & Hilary Runyon Ages: 16+ ︱ Max 10 participants

BASE BOOT CAMP One hour and fifteen minutes of high-intensity aquatic workout. This class utilizes base fitness and Aqualogix equipment to build balance, core strength, overall muscle, and cardiovascular endurance.

t o Tr OV 18 5K &

N

2017

RUN KIDS FUN

E YSTIC LAK OWS AT M D EA M E H at T

Option 4: October 1–November 5 Sundays 11:45am-1pm Fee: $60/Member $90/Non-Member

Instructors: Zach Way Hilary Runyon Ages: 16+ Max 20 participants

BASE YOGA

This class fuses cardio and yoga postures on base fitness boards.

Option 5: October 4–November 8 Wednesdays 6–7pm Fee: $60/Member $90/Non-Member

Instructor: Michelle Sammis Ages: 16+ Max 10 participants

TRY BASE FITNESS

Free classes offered in September! One class per person. Register at any of the DSF service desks. Max 10 participants.

SAME DAY REGISTRATION FEE: $35.00

September 10 & 17 Sundays 11–11:25am & 11:30–11:55am

September 11 & 18 Monday 6-6:25pm & 6:30–6:55pm

September 13 & 20 Wednesday 6–6:25pm & 6:30–6:55pm

September 14 & 21 MAX 6 Thursday 11–11:25am & 11:30–11:55am


HARD

CORE

SPEED &

STRENGTH FOR YOUNG ATHLETES Increase overall performance this fall to prepare you for any sport. Speed sessions will focus on jumping/ landing mechanisms, acceleration/ deceleration technique, change of direction, and overall body awareness.

It’s the next level of training. Your muscular strength and endurance will be tested when combined with cardiovascular movement. Class will include TRX suspension straps, tires, battle ropes, kettlebells, running drills, and more! Weather permitting, some classes will be conducted outside. Maximum of 16 members.

Option 1: October 30–November 22 Mondays & Wednesdays 5:30–6:30pm

Strength sessions will utilize TRX, kettlebells, resistance bands, and body weight exercises to build muscle while emphasizing correct lifting technique. This program is designed to help and educate young athletes on specific skills to prepare them for any sport.

Option 2: November 27–December 20 Mondays & Wednesdays 5:30–6:30pm

Instructor: Beth Carr ︱ Ages: 16+ ︱ Fee: $80/4 weeks

6-WEEK

Option 1: September 11–October 18 Mondays & Wednesdays, 4:30–5:30pm Option 2: October 23–November 29 Mondays & Wednesdays, 4:30–5:30pm

SHRED

Ages: 11–16 Instructor: Caite Vosejpka Fee: $60/6 weeks

Looking to drop fat and build muscle?

FIT FALL GE FOR

Get SHREDDED! Join Beth Carr for a six-week intensive training class that will incorporate strength and intensive circuit work. You will also receive nutritional guidance, meal plans, and weekly weigh-ins to keep you accountable.

CHALLEN ALL FITNESS LEVELS

WELCOME

RIS E TO THE CHALLENGE Saturday October 14 Check in

Fee: $149/6 weeks Instructor: Beth Carr Ages: 16+

8:30AM

$25 MEMBERS $35 NON-MEMBERS

TIRE FLIP Tank Push and Pull MetCon 20 Wall Balls, 20 Deadlifts, 20 Bar Burpees

Sandbag Climb

September 11–October 18 Mondays & Wednesdays 5:30–6:30pm

EVENTS

7:30AM

Start time

1000 Meter Row WEIGHTED PLATE PUSH WITH KETTLEBELLS

Triathlon 500 Meter Row, 5 Mile Bike, 1 Mile Run


SKATING LESSONS Learn To Skate

Skate Dakotah!’s professional instructors tailor group lessons to the individual skater’s needs. After an on-ice assessment during initial lessons, the skater is placed in the most appropriate class available. Here, the instructor teaches elements of skating appropriate for the class skill level. Skaters earn badges as they complete each set of skills. Each class level requires completion of several badges, so classes must be taken more than once. Skills taught in each class build on skills learned previously. The curriculum is designed to allow the skater to achieve one badge at each session skated. Our goal is for skaters to have fun while learning to skate in a safe and pleasant environment.

Skate Dakotah! lessons are one hour long: 30 minutes of instruction 30 minutes of practice

Only enrolled skaters will be allowed in the practice area.

Parent & Little Skater

Cosmic Skater

Five Badges Earned: Lollipop–1 Candy Cane–2 Peppermint Twist–3

Prerequisite: Completion of Critters Can Skate curriculum or Racer Rabbit badge. *Previous lessons required

(PALS) Age 3

Lemon Drop–4 Jaw Breaker–5

Skills Taught: Fall, get up, stand, walk, march, glide, table top, frog hop, beetle, backward wiggle, stop, and dip. All skills are taught initially with the adult assisting the child, and then with the child skating independently. Goal: Children become independent from parent on the ice. October 30–December 11 (Mondays) Lesson Time: 6:40–7:10pm Practice Time: 6:10–6:40pm

Critters Can Skate Ages 4+

Five Badges Earned: Brave Beetle–1 Daring Dragon–4 Fantastic Frog–2 Racer Rabbit–5 Wiggly Worm–3 Skills Taught: Fall, get up, stand, walk, march, glide, table top, frog hop, snowplow stop, beetle, backward wiggle, stop, dip, two-foot spiral, scooter, pivots, forward swizzles, airplane turns, backward skate, forward skate into one-foot glide, and bunny hops.

Registration Deadline: Thursday, October 26

Goal: Skater demonstrates the idea of each element, including each step necessary to complete it.

Call 952.496.6864 for more information or call 952.445.9400 to register.

October 30–December 11 (Mondays)

Fee:

$70/Member $90/Non-Member

Option 1: Lesson Time: 6:10–6:40pm Practice Time: 6:40–7:10pm Option 2: Lesson Time: 6:40-7:10pm Practice Time: 6:10-6:40pm

Ages 4+

Six Badges Earned: Earth–1 Wind–4 Sun–2 Fire–5 Moon and Stars–3 Ice–6 Skills Taught: Forward glide, stroke, crossovers, one-foot snowplow stop, T-stop, backward swizzles, one-foot glide, pumps, three-turns, forward lunge and spirals, pivots, one-foot spin (four revolutions), waltz jump, and forward inside and outside edges. Goal: Skater demonstrates the form of the elements, including correct body position and edge use. October 30–December 11 (Mondays) Lesson Time: 7:40–8:10pm Practice Time: 7:10–7:40pm

Crystal Freestyle I

Beginning freestyle skating Prerequisite: Completion of Cosmic Skater curriculum, Ice badge, or equivalent skills. *Previous lessons required Four Badges Earned: Turquoise–1 Amber–3 Coral–2 Onyx–4 Skills Taught: Backward inside and outside edges, waltz jump and one-foot spin-off backward crossovers, spiral into lunge, half-flip, half-lutz, split and toe-loop jumps, perimeter stroking, mohawk, inside spread eagle, and tenstep footwork. Goal: Skater demonstrates presentation of elements, including correct form and power, using entrance and exit positions. October 30–December 11 (Mondays) Lesson Time: 7:40–8:10pm Practice Time: 7:10–7:40pm


SKATING LESSONS Crystal Freestyle II

Hockey Trax III

Intermediate freestyle skating

Hockey skating skills for fourth-year Mites through Squirts or skaters with skill development of Face Off Fox badge.

Prerequisite: Completion of Crystal Freestyle I curriculum, Onyx badge, or equivalent skills. *Previous lessons required Seven Badges Earned: Amethyst–1 Ruby–5 Sapphire–2 Diamond–6 Topaz–3 Aurora Borealis–7 Emerald–4 Skills Taught: Single salchow, mazurka, half loop, stag and flip jumps, jump combination: footwork; back, changefoot, attitude, blur, and camel spins and spin combination; waltz three, power three, waltz eight, back inside three and forward outside three turns, and edge pulls. Goal: Skater presents elements, including correct form and power, using entrance and exit positions. October 30–December 11 (Mondays) Lesson Time: 7:10–7:40pm Practice Time: 7:40–8:10pm

Prerequisite: Completion of Hockey Trax II, Face Off Fox badge, or equivalent skills. *Previous lessons required

Hockey Trax I, II, III

October 30–December 11 (Mondays) Lesson Time: 7:10–7:40pm Practice Time: 7:40–8:10pm

Hockey Trax I

Ages 4+ Hockey skating skills for first-time hockey skaters through Rookie Mites. Five Badges Earned: Brave Bear–1 Snowy Owl–4 Mighty Muskie–2 Breezer Bobcat–5 Ice Otter–3 Skills Taught: Elementary skating skills, back c-cuts, hockey turns, and one-foot snowplow stops left and right. Goal: Skater demonstrates each element and each step necessary to complete it.

Hockey Trax II

Five Badges Earned: Power Play Panther–10 “Cool Moe” Hawk–11 Hockey Turn T-Rex–12 Breakaway Badger–13 Slap Shot Shark–14 Skills Taught: Intense edge work, fine-tuning of body positioning while doing elements, and increasing speed through turns. Goal: Skater demonstrates presentation of elements including correct body positions, balance, edge work, speed, power, and agility.

Adult Hockey

Skills Taught: Forward skating, crossovers, back c-cuts, power turns, edge work, and drills. Goal: Adult skater learns beginning through advanced hockey skating skills. Skater progresses at individual pace within a class.

Hockey skating skills for second- and third-year Mites or skaters with skill development of Breezer Bobcat badge.

October 30–December 11 (Mondays) Lesson Time: 7:40–8:10pm Practice Time: 7:10–7:40pm

Prerequisite: Completion of Hockey Trax I, Breezer Bobcat badge, or equivalent skills. *Previous lessons required

Adult Freestyle

Four Badges Earned: Referee Raccoon–6 Goalie Gray Wolf–7 Hat Trick Hedgehog–8 Face Off Fox–9 Skills Taught: Focus on edge work and increased strength for power skating. Goal: Skater demonstrates form of the elements, including correct body positions, balance, speed, and edge work.

Skills Taught: Basic skating skills for stroking, backward skating, footwork, and spins. Goal: Adult skater learns beginning through advanced recreational figure skating skills. Skater progresses at individual pace within a class. October 30–December 11 (Mondays) Lesson Time: 7:40–8:10pm Practice Time: 7:10–7:40pm


Lifeguard Certification Class

WEARABLE ACCESS TO DAKOTAH! SPORT AND FITNESS

COM SOOING N!

October 18-20 • 10am (Must attend all sessions ) Sessions from 10am-6pm

$200 member | $225 non-member

Includes textbook and pool time | Minimum age: 15

Call 952.496.6891 for more information

dakotahsport.com

Our new wristbands will allow you to gain access to the facility, open your locker, and more! No more fumbling around for your membership card in your pocket. This new technology will streamline your trip to the gym from start to finish. Be on the lookout for the wristbands in late September! When they become available you’ll be issued a wristband during your next visit at Dakotah! Sport and Fitness.

PERSONAL TRAINING VISIT THE FITNESS DESK FOR MORE INFORMATION OR TO SCHEDULE AN APPOINTMENT. Many people have difficulty achieving their fitness goals. Whether it’s shedding those last five pounds or fine-tuning for a marathon, Personal Training’s purpose is simple – to teach you how to reach your goals.

Personal Trainers are ready to help you build a better fitness foundation and accelerate your results! They all have specific skills to help you make the most out of your workouts, taking on any fitness challenge.

Personal Training is one-on-one time with a fitness professional. He or she will provide customized expertise and guidance to teach you how to make your workout efficient and productive through equipment use, proper technique, and a variety of exercises.

All personal trainers have a four-year degree and/or a national certification. They attend continuing education workshops to further their knowledge and keep up-to-date with current industry trends. The trainers are skilled in various areas, including injury aftercare, sportspecific training, and working with various populations.

STEPH GUENIN Level 3

MITCH INGERSOLL

Level 2

BETH CARR Level 2

CHAD SUMPTION

CHRIS ROLLINS Level 2

ANNIE MELEK Level 1

CAITE VOSEJPKA

CAROLYN RATHBUN Fitness Manager

Apprentice

Level 2


X3

HELL WEEK October

Hell Week

23 –29

November

Hell Week

13 –19

December Hell Week

11–17

Join trainers Chris Rollins and Annie Melek for a full week of two workouts a day. The morning workout with Annie will be a heart-pounding, sweat-breaking cardio session. The evening workout with Chris will be a high-intensity strength training session. Participants will meet Monday-Friday for early morning cardio at 5:30am and return for the strength at 6pm. On Saturday and Sunday we will meet from 11am-1pm with the workouts running back to back. Choose one week, two weeks, or all three! Sign up for all three weeks and you will receive a discount for our January program.

Monday–Friday 5:30–6:30am 6–7pm Saturday/Sunday 11am–1pm Ages: 18+ Fee: $30 per session $90 for all three

FITFRESH &

FOR

Fall

Check out all the ways to stay healthy and well throughout the SMSC. Wholesome Local Food Picks

Whether you’re looking to sign up for cooking classes or find a healthy lunch option, the SMSC makes it easy to maintain your wellness goals and expand your culinary horizons. Stop by their natural food market, Mazopiya, to stock up on organic, locally produced groceries and wellness products. Their reFresh Bar offers 100% organic and GMO-free smoothies, and the deli provides a rotating selection of seasonal to-go options. Mazopiya also offers cooking and wellness classes to help you further enhance your well-being. Want to go directly to the source? Wozupi Tribal Gardens produces environmentally sustainable fruits, vegetables, herbs, honey, eggs, and maple syrup for you to enjoy all season long from local markets (like Mazopiya!). They also offer a number of farm and garden classes for you and your family to make the most of the season.

If you’re looking for healthy meal options on the go, check out Shakopee Dakota Convenience Stores, which boast an extensive selection of fresh grab-and-go snacks, sandwiches, salads, and more.

Make Fitness a Priority

Do your body a favor and get moving! Hit the greens at The Meadows at Mystic Lake and get your golf fix in before winter. This scenic golf course also offers a driving range, two large putting greens, and private lessons, so you can tinker with your swing for hours, while getting some fresh air and exercise at the same time. And of course, Dakotah! Sport and Fitness (DSF) offers everything you need to get fit and trim for fall. Sign up for a class or try out a personal training session. The 2017 Turkey Trot in November is the perfect opportunity to keep your habits healthy before the holiday season hits. Register today at dakotahsport.com! There’s no time like the present to achieve your wellness goals.


SWIM DAKOTAH! Welcome to the Swim Dakotah! program. Our swim program is intended to build confidence and safety in the water. Each level builds upon the natural progression of swimming which helps the participant develop efficient, technically based skills while having fun in the water. These skills can be used for either recreational swimming or lifelong fitness. Swim Dakotah! instructors have been trained both in and out of the pool, and continue to improve on their skills to keep our swim program consistent. Smaller class sizes allow more one-on-one instructor time as well as more time to practice skill development. Free lesson assessments are available. Please call 952.496.6891 for more information.

Registration deadline for all classes: One week prior to start date

Level 1: Bubbles

Level 2: Floats

Level 3: Kicking

A good starting point to become comfortable and safe in the water. Your child will learn water adaptation, work toward putting their face in the water, and build up to assisted floats.

Learn to float, streamline, and move in the water with the assistance of equipment. Building up to swimming independently, kids will transition from a front float to a back float to be able to breathe.

The primary focus in this level is kicking. Your child will learn the flutter, dolphin and breaststroke kicks to lead up to treading water.

Skills Taught: Water adaptation, submerge face with no goggles, submerge face with goggles, breathing control, and assisted front and back float.

Skills Taught: Front float unassisted, back float unassisted, scoops on frontunassisted, controlled flip, introduce flutter kick, and retrieve ring.

Skills to be Tested: 10 bobs with nose bubbles, face in water five seconds (no goggles), assisted front float 20 seconds, and assisted back float 20 seconds.

Skills to be Tested: Front float unassisted 15 seconds, back float unassisted 20 seconds, controlled flip front and back three times, and scoops face in 10 feet unassisted.

Ages 3-17 • 30-minute class Ratio 4:1 $75/Member • $110/Non-Member

September 12–November 14 (Tuesdays) Opt. 1: 10–10:30am Opt. 2: 4–4:30pm Opt. 3: 5–5:30pm September 14–November 16 (Thursdays) Opt. 4: 4–4:30pm Opt. 5: 5–5:30pm September 15–November 17 (Fridays) Opt. 6: 11–11:30am September 16–November 18 (Saturdays) Opt. 7: 10–10:30am Opt. 8: 11–11:30am Opt. 9: 11:30am–noon

Ages 3-17 • 30-minute class Ratio 4:1 $75/Member • $110/Non-Member

September 12–November 14 (Tuesdays) Opt. 1: 10–10:30am Opt. 2: 4:30–5pm Opt. 3: 5–5:30pm Opt. 4: 5:30–6pm September 14–November 16 (Thursdays) Opt. 5: 4:30–5pm Opt. 6: 5–5:30pm

September 15–November 17 (Fridays) Opt. 7: 11–11:30am September 16–November 18 (Saturdays) Opt. 8: 10–10:30am Opt. 9: 10:30–11am Opt. 10: 11–11:30am

Ages 3-17 • 30-minute class Ratio 4:1 $75/Member • $110/Non-Member

Skills Taught: Streamline flutter kick, flip breath, sculling on front, dolphin kick, and elementary backstroke kick. Skills to be Tested: Elementary backstroke kick 20 feet, dolphin kick 20 feet, and flutter kick on front and back with streamline 20 feet each. September 12–November 14 (Tuesdays) Opt. 1: 11:30am–noon Opt. 2: 4–4:30pm Opt. 3: 4:30–5pm Opt. 4: 6–6:30pm September 14–November 16 (Thursdays) Opt. 5: 4–4:30pm Opt. 6: 4:45–5:15pm Opt. 7: 5:30–6pm Opt. 8: 6–6:30pm September 15–November 17 (Fridays) Opt. 9: 11:30am–noon September 16–November 18 (Saturdays) Opt. 10: 10:30–11am Opt. 11: 11–11:30am Opt. 12: 11:30am–noon


Level 4: Arms

Ages 3-17 • 30-minute class Ratio 4:1 $75/Member • $110/Non-Member Learn freestyle, backstroke, and elementary backstroke. Skills Taught: Backstroke arms with kick, elementary backstroke, butterfly underwater stroke, sculling front and back, introduce side breath, freestyle with kick, and flip breaths. Skills to be Tested: Freestyle with three flip breaths 20 feet, backstroke 20 feet, elementary backstroke 20 feet, and sculling front and back 20 feet each. September 12–November 14 (Tuesdays) Opt. 1: 11:30am–noon Opt. 2: 4:30–5pm Opt. 3: 6–6:30pm September 14–November 16 (Thursdays) Opt. 4: 4:30–5pm Opt. 5: 5:15–5:45pm Opt. 6: 6–6:30pm September 15–November 17 (Fridays) Opt. 7: 11:30am–noon September 16–November 18 (Saturdays) Opt. 8: 10–10:30am Opt. 9: 10:30–11am Opt. 10: Noon–12:30pm

SWIM DAKOTAH!

Level 5: Freestyle & Backstroke

Level 6: Butterfly & Breaststroke

Your child will master freestyle and backstroke with proper breathing, rotation, and technique. Work continues with specialty strokes, such as butterfly and breaststroke.

Your child will master butterfly and breaststroke, while building endurance.

Ages 3-17 • 30-minute class Ratio 4:1 $75/Member • $110/Non-Member

Skills Taught: Freestyle with side breath, backstroke with rotation, elementary backstroke, streamline breaststroke kick, and sitting dive. Skills to be Tested: Freestyle, four side breaths 25 yards, elementary backstroke 25 yards, backstroke with proper shoulder rotation 25 yards, and breaststroke kick with streamline 15 yards. September 12–November 14 (Tuesdays) Opt. 1: 11:30am–noon Opt. 2: 4–4:30pm Opt. 3: 4:30–5pm September 14–November 16 (Thursdays) Opt. 4: 4:30–5pm Opt. 5: 5:30–6pm Opt. 6: 6–6:30pm September 15–November 17 (Fridays) Opt. 7: Noon–12:30pm September 16–November 18 (Saturdays) Opt. 8: 10–10:30am Opt. 9: 10:30–11am Opt. 10: 11:15–11:45am Opt. 11: Noon–12:30pm

Ages 6-17 • 30-minute class Ratio 4:1 $75/Member • $110/Non-Member

Skills Taught: Butterfly correct timing, breaststroke correct timing, treading water, knee dives, and somersaults. Skills to be Tested: Treading water for one minute, butterfly with correct timing for 15 yards, and breaststroke with correct timing for 15 yards. September 12–November 14 (Tuesdays) Opt. 1: Noon–12:30pm Opt. 2: 4–4:30pm Opt. 3: 5:30–6pm September 14–November 16 (Thursdays) Opt. 4: 4–4:30pm Opt. 5: 5:30–6pm September 15–November 17 (Fridays) Opt. 6: Noon–12:30pm September 16–November 18 (Saturdays) Opt. 7: 10:45–11:15am Opt. 8: 11:30am–noon

AQUA STRENGTH & CONDITIONING Aqua Strength & Conditioning will utilize AquaLogix equipment. It is a high-intensity, low-impact fitness system that consists of five core products. The bells and fins will transform your water workouts into a rejuvenating experience no matter your age or what shape you are in. When people experience water fitness exercises with AquaLogix their results are dramatically effective, whether they are recovering from an injury or getting back into shape! You deserve to look and feel your best. So, invest in yourself to live a healthier and more active lifestyle with the best “All Gain, No Pain” aquatic fitness equipment!

Option 1:

September 6–October 11 Wednesdays 5-6pm

Option 2:

October 18–November 22 Wednesdays 5-6pm

Ages: 15+ Fee: $60/6 weeks


SWIM DAKOTAH! Level 7: Turns

Level 8: Endurance

Level 9: Jr. Swim Team

Level 7 is about stroke refinement and the mastery of proper turns and dives.

By this level, your child will have all the tools to be safe in the water or the beginnings of a competitive swimming career.

Skills Taught: Endurance and stroke drills, correct standing dive, 200-yard IM with turns, and swim nonstop for 30 minutes with flip turns.

Ages 6-17 • 45-minute class Ratio 6:1 $75/Member • $110/Non-Member

Skills Taught: Flip turns and stroke transitions, butterfly proper breathing, breaststroke proper timing, standing dives, and freestyle and backstroke refinement. Skills to be Tested: Flip turns and stroke transitions, standing dives, butterfly and breaststroke for 25 yards, and freestyle and backstroke for 100 yards each. September 12–November 14 (Tuesdays) Opt. 1: 12:30–1:15pm Opt. 2: 5:30–6:15pm September 14–November 16 (Thursdays) Opt. 3: 4–4:45pm Opt. 4: 5:45–6:30pm September 15–November 17 (Fridays) Opt. 5: 12:30–1:15pm September 16–November 18 (Saturdays) Opt. 6: 10–10:45am Opt. 7: 11:30am–12:15pm

Ages 6-17 • 45-minute class Ratio 6:1 $75/Member • $110/Non-Member

Skills Taught: 100-yard IM with correct turns, 200-yard freestyle with flip turns, 100-yard backstroke with turns, treading water, technical work with speed for freestyle, backstroke, butterfly and breaststroke. Skills to be Tested: 100-yard IM with correct transitions, 200-yard freestyle with flip turns, 100-yard backstroke with turns, and treading water for three minutes. September 12–November 14 (Tuesdays) Opt. 1: 12:30–1:15pm Opt. 2: 5:30–6:15pm September 14–November 16 (Thursdays) Opt. 3: 4–4:45pm Opt. 4: 5:45–6:30pm

Ages 6-17 • 45-minute class Ratio 8:1 $75/Member • $110/Non-Member

Skills to be Tested: 200-yard IM with proper turns, standing dive, and 30-minute swim with turns nonstop. September 12–November 14 (Tuesdays) Opt. 1: 12:30–1:15pm Opt. 2: 5:30–6:15pm September 14–November 16 (Thursdays) Opt. 3: 4–4:45pm Opt. 4: 5:45–6:30pm September 15–November 17 (Fridays) Opt. 5: 12:30–1:15pm September 16–November 18 (Saturdays) Opt. 6: 10–10:45am Opt. 7: 11:30am–12:15pm

September 15–November 17 (Fridays) Opt. 5: 12:30–1:15pm September 16–November 18 (Saturdays) Opt. 6: 10–10:45am Opt. 7: 11:30am–12:15pm

Level 10: Swim Team

Ages 8-17 • 60-minute class Ratio 10:1 $110/Member • $170/Non-Member

PRIVATE SWIMMING LESSONS

For kids who have passed Level 9 or can pass Level 9 requirements. Work on endurance and techincal refinement of all strokes

Available upon request. Lessons are scheduled based on participant and instructor availability.

Skills to be Tested: Continue to build endurance while focusing on correct technique of all strokes.

Call 952.496.6891 for more information or to schedule lessons.

All 30-minute lessons are private or semi-private.

Member Rates: Student 1 Lesson

5 Lessons

10 Lessons

Meets all three days.

Non-Member Rates: Student 1 Lesson

5 Lessons

10 Lessons

1

$30

$135

$255

1

$45

$200

$380

2

$40

$180

$340

2

$60

$270

$510

3

$50

$225

$425

3

$75

$335

$630

September 12–November 18 Tuesdays and Thursdays: 6:15–7:15pm Saturdays: Noon–1pm


SWIM DAKOTAH! Parent Tot

Ages 6-36 months • 30-minute class Ratio 6:1 $75/Member • $110/Non-Member Swim instruction with parent and child. Skills Taught: Water adaptation, submerge face–no goggles, blow bubbles, assisted front and back floats, humpty dumpty from side, zooms under water, and scoops and kicks with noodle. Necessary to Advance: Age: 18 months; child must be 3 years old to begin Level 1. September 12–November 14 (Tuesdays) Opt. 1: 10–10:30am Opt. 2: 5–5:30pm September 14–November 16 (Thursdays) Opt. 3: 5–5:30pm September 15–November 17 (Fridays) Opt. 4: 10:30–11am September 16–November 18 (Saturdays) Opt. 5: 11–11:30am

Master Swim Class

This master swim program provides hourlong workouts with some technical work led by competitive swimmers, triathletes, and/or USA swimming coaches. Join us for this great opportunity for the advanced and novice lap swimmer.

Adult

Ages 18+ • 30-minute class Ratio 2:1 $100/Member • $140/Non-Member Adult swim instruction. Skills Taught: Become familiar with the water, while learning beginner swimming skills and water safety. We will work with you at your pace to guide you to swimming independence. September 12–November 14 (Tuesdays) Opt. 1: Noon–12:30pm Opt. 2: 7–7:30pm September 14–November 16 (Thursdays) Opt. 3: 7–7:30pm September 15–November 17 (Fridays) Opt. 4: 12:30–1pm

Special Needs

Ages 3+ • 30-minute class Ratio 2:1 $100/Member • $140/Non-Member Swim instruction for children and adults with special needs. Skills Taught: Work on water safety, following the Swim Dakotah! levels and skills. September 12–November 14 (Tuesdays) 7–7:30pm

Ages 18+ • Free to members Tuesdays and Thursdays: 6:15–7pm

AQUATIC PERSONAL TRAINING Now Available

AQUA FITNESS PROVIDES A WELL-BALANCED WORKOUT THAT IMPROVES MUSCULAR STRENGTH, ENDURANCE, AND FLEXIBILITY.

TRY PERSONAL TRAINING IN THE POOL! FOR MORE INFORMATION, CALL 952.496.6891

12X

THE RESISTANCE! WATER MAXIMIZES YOUR WORKOUT.


FITNESS & SAFETY CLASSES AQUA STRENGTH & CONDITIONING

HARD CORE

Option 1: September 6–October 11

Option 1: October 30–November 22 Mondays & Wednesdays, 5:30–6:30pm

Aqua Strength & Conditioning will utilize AquaLogix equipment. It is a highintensity, low-impact fitness system that consists of five core products. The bells and fins will transform your water workouts into a rejuvenating experience no matter your age or what shape you are in. Option 2: October 18–November 22 Wednesdays, 5–6pm Ages: 15+ Fee: $60/6 weeks

LIFEGUARD TRAINING CERTIFICATION

Interested in a great part-time job or challenging career as a professional lifeguard? Through videos, group discussion, and hands-on practice, you’ll learn teamwork, rescue and surveillance skills, first aid and CPR/AED, and other skills you need to work as a professional lifeguard. Provides entry-level participants the knowledge and skills to prevent, recognize, and respond to aquatic emergencies, and to provide care for breathing and cardiac emergencies, injuries, and sudden illness until EMS personnel take over. Prerequisites: Minimum age of 15 years old. Swim 300 yards continuously. Tread water for two minutes using only legs. Complete a timed event within one minute, 40 seconds. Swim 20 yards in the water. Surface dive to a depth of 7-10 feet to retrieve a 10-pound object. Return to the surface and swim 20 yards on your back to return to the starting point. Exit the water without using a ladder or steps. All course materials and water time are included in the fee. October 18–20 Thursday, Friday & Saturday, 10am-6pm Ages: 15+ Instructor: John Burrow Fee: $200/Member $225/Non-Member

It’s the next level of training. Your muscular strength and endurance will be tested when combined with cardiovascular movement. Class will include TRX suspension straps, tires, battle ropes, kettlebells, running drills, and more! Weather permitting, some classes will be conducted outside. Maximum of 16 members.

Option 2: November 27–December 20 Mondays & Wednesdays, 5:30–6:30pm Ages 16+ Instructor: Beth Carr Fee: $80/4 weeks

HELL WEEK X3

Join trainers Chris Rollins and Annie Melek for a full week of two workouts a day. The morning workout with Annie will be a heart-pounding, sweat-breaking cardio session. The evening workout with Chris will be a high-intensity strength training session. Choose one week, two weeks, or all three! Sign up for all three weeks and you will receive a discount for our January program. Hell Week October 23–29 Hell Week November 13–19 Hell Week December 11–17 Monday–Friday, 5:30–6:30am & 6–7pm Saturday & Sunday, 11am–1pm Ages: 18+ Instructor: Chris Rollins and Annie Melek Fee: $30 per session $90 for all three

SPEED & STRENGTH FOR YOUNG ATHLETES

Increase overall performance this fall to prepare you for any sport. Speed sessions will focus on jumping/landing mechanisms, acceleration/deceleration technique, change of direction and overall body awareness. Strength sessions will utilize TRX, kettlebells, resistance bands, and body weight exercises to build muscle while emphasizing correct lifting technique. This program is designed to help educate young athletes on specific skills to prepare them for any sport. Option 1: September 11–October 18 Mondays & Wednesdays, 4:30–5:30pm Option 2: October 23–November 29 Mondays & Wednesdays, 4:30–5:30pm Ages: 11–16 Instructor: Caite Vosejpka Fee: $60/6 weeks

6-WEEK SHRED

Looking to drop fat and build muscle? Get SHREDDED! Join Beth Carr for a six-week intensive training class that will incorporate strength and intensive circuit work. You will also receive nutritional guidance, meal plans, and weekly weigh-ins to keep you accountable. September 11–October 18 Mondays & Wednesdays 5:30–6:30pm Ages 16+ Instructor: Beth Carr Fee: $149/6 weeks

FIT FOR FALL CHALLENGE

RISE TO THE CHALLENGE! Events include Tire Flip, Tank Push and Pull, MetCon, 1000 Meter Row, Plate Pushes with Kettlebells, Sandbag Climb, and a Triathlon. All fitness levels welcome. Saturday, October 14 7:30am(Check in) 8:30am (Start) Fee: $25/Member $35/Non-Member


$1 popcorn & ice cream

at the deli after the movie! Open until 8pm!

2017 TURKEY TROT 5K & KIDS FUN RUN

This closed 5K run course is run on the rolling hills of The Meadows at Mystic Lake Golf Course located in the Shakopee Mdwakanton Sioux Community in Prior Lake, MN. This is a great course for the first-time 5K runner, families, and groups. Register now at: dakotahsport.com/turkeytrot or complete a registration form. RACE PACKET PICKUP 6:45am 5K RUN/WALK 8am KIDS 1/2 MILE FUN RUN 8:45am

Turkey Trot 5k | $25 Kid's 1/2 Mile Fun Run | $10

BASE FITNESS

A low-impact, high-intensity workout with a great mix of aerobic and anaerobic exercise utilizing the base fitness boards. Option 1: October 2–November 6 Mondays, 6–7pm Fee: $60/Member | $90/Non-Member Option 2: October 1–November 5 Sundays,10:30–11:30am Fee: $60/Member | $90/Non-Member Option 3: October 3–October 19 Tuesdays & Thursdays, 10:30–11:30am Fee: $60/Member | $90/Non-Member

BASE BOOT CAMP

One hour and fifteen minutes of high intensity aquatic workout. This class utilizes base fitness and Aqualogix equipment to build balance, core strength, overall muscle, and cardiovascular endurance. Option 4: October 1–November 5 Sundays, 11:45am-1pm Fee: $60/Member | $90/Non-Member

BASE YOGA

This class fuses cardio and yoga postures on base fitness boards. Option 5: October 4–November 8, Wednesdays, 6–7 pm Fee: $60/Member | $90/Non-Member Ages: 16+ Instructor(s): Michelle Sammis, Zach Way, and Hilary Runyon Refer to inside cover for instructor listing by class.

FREE GROUP FITNESS: Regular fitness and aquatic classes are always free for members! Find a class that’s right for you at dakotahsport.com/schedules or by downloading the Dakotah! Sport and Fitness app.

August 18 - MOANA October 20 - SING FREE TO MEMBERS Inquire at the front desk


Cancellation Policy

Withdrawing from an activity, league or lesson after registering will be handled in the following way: • Withdrawing from the time of registration to the start of the first event will be assessed a $10 cancellation fee. This procedure may be performed online. • Withdrawing between the first and second events will be assessed a $10 cancellation fee and the prorated value of the first event. This procedure must be performed by the department manager. • No refund will be issued if withdrawing after the second event. • Medical refunds will be made with proof of a signed medical statement by a physician. Refund amount will be at the discretion of Dakotah! Sport and Fitness.

27-minute sessions now available!

experience The healing power of water massage will ease your muscle aches and stiffness, while creating the ultimate relaxation experience.

BOOK YOUR APPOINTMENT TODAY

952.496.6685 Inside Dakotah! Sport and Fitness

Program Participation Policy

Open Daily 7am-8pm

Dakotah! Sport and Fitness members have full access to all programming offered at the facility. Guests/non-members have access to most programming offered, except where noted. Guests/non-members will only have access to the club during the day and time of the program. If registering a guest, you must first create a guest account for that person. Simply click on “Become a Guest” on the main account access page. If you experience problems with creating a guest account, please call 952.445.9400.

r You ! t e G ix ly F Dai

Salad Bar | Daily Specials Smoothies | Sandwiches


shakopee mdewakanton sioux community

AUG. 18, 19 & 2O, 2O17

Open to the Public

GRAND ENTRY

FRIDAY 7PM | SATURDAY 1PM & 7PM SUNDAY 1PM

FREE meal Saturday with admission 4:30-6:30pm

1O ADMISSION

$

entire weekend

FREE admission for 10 years and under & 60+ years

smsc wacipi grounds are located at:

WACIPI SPECIAL

$1 OFF at the 2017 SMSC Wacipi Valid only at SMSC Wacipi August 18-20, 2017. Limit one redemption per customer per transaction. Cannot be combined with any other offers. No cash value. PLU#0820

3212 Dakotah Parkway, Shakopee, MN 55379 952.445.8900 smscwacipi.org

8am-2pm Beginning Sept. 3 For Scott County residents (Must show ID) For more information, visit SMSCORF.com

SMSC ORGANICS RECYCLING FACILITY

SMSCORF.COM | 952.233.9191 1905 MYSTIC LAKE DRIVE SOUTH SHAKOPEE, MN 55379

SMSC

Organics Recycling Facility

952.233.5533 | golfthemeadows.com

2400 Mystic Lake Blvd • Prior Lake

EN T E R PR I S E S OW N E D AN D O P E RATE D BY T HE SHA KO P EE MD EWA K A NTO N SI O UX CO MMU NI T Y


Prst Std U.S. Postage PAID Twin Cities, MN Permit 93723

YOU ARE ONLY

O N E WORKOUT

AWAY FROM A

G O OD MO O D

Hours of Operation Mon-Fri 5am-10pm

Sat-Sun 6am-10pm

Fall 2017 Holiday Club Hours Thanksgiving November 23 | 6am-noon

_________ Holiday hours are subject to change.

DSF Fall Registration Book 2017  
Read more
Read more
Similar to
Popular now
Just for you