March 2018

NCRWC MEMBERSHIP REQUIRED

The NCRWC will be closed on Easter Sunday, April 1.

GROUP EXERCISE SCHEDULE *See reverse for class maximums.

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

5:15-6 am *Classic Ride (CS) Kim

5:15-6 am *TRX Circuit Training (SEC) Kim

5:15-6 am *Classic Ride (CS) Kim

5:15-6 am Kim’s Kettlebell (SEC) Kim

5:15-6 am *TRX/Cycle Fusion (SEC / CS) Kim

8-9 am Vinyasa Yoga (FS) Cara

6-7 am *The Grind (SEC) Kate

6-6:45 am *Classic Ride (CS) Laura

6-7 am *The Grind (SEC) Dwight

6-6:45 am *Classic Ride (CS) Laura

6:05-7 am *The Grind (SEC) Kate

9:15-10 am *Zumba (FS) Fabiola

6:15-7 am Ultimate Workout (FS) Kim

8:45-9:30 am *Body Sculpt (SEC) Becky

6:15-7 am Ultimate Workout (FS) Kim

8:30-9:30 am Vinyasa Yoga (FS) Cara

8:30-9:30 am *Classic Ride (CS) Gina

8:30-9:30 am *Classic Ride (CS) Gina

9:45-10:45 am *Cycle and Tone (CS / SEC) Becky

8:30-9:30 am *Classic Ride (CS) Gina

8:45-9:30 am *Body Sculpt (SEC) Becky

9:15-10:15 am PiYo Strength (FS) Jen C.

9:15-10 am Body Boot Camp (SEC) Jen C.

8:45-9:30 am *Cardio Sculpt (SEC) Khai

9:45-10:45 am Strength Fusion (FS) Michael

8:30-9:15 am Basic Yoga (FS) Jen C.

9:45-10:45 am *Cycle and Tone (CS / SEC) Becky

10:30-11:30 am *Chair Yoga (FS) Roy

10:15-11 am Yogalates (FS) Jen C.

9:30-10:30 am Cardio Kickboxing (FS) Jen C.

11 am-12NEW! pm Gentle Yoga (FS) Bettyanne

8:45-9:30 am *Cardio Sculpt (SEC) Becky

9:45-10:45 am Strength Fusion (FS) Jen C.

11:45 am-12:45 pm Low-Impact Zumba (FS) Michelle

10:45-11:45 am Basic Yoga (SEC) Jen C.

12:15-1:15 pm Free Weight Fitness (FS) Michelle

9:45-10:45am *Ride and Stretch (CS / SEC) Becky

11 am-12 pm Free Weight Fitness (FS) Michael

4:45-5:45 pm Full Body Strength (SEC) Patrick

11 am-12 pm *Chair Yoga (FS) Roy

6:30-7:15 pm Total Body Training (SEC) Joe

11 am -12 pm *Chair Yoga (FS) Roy

12:15-1:15 pm Gentle Yoga (FS) Bettyanne

5:30-6:15 pm *Rock and Ride (CS) Julie

12:15-1:15 pm Core Balance and Stretch (FS) Michelle

7:15-8NEW! pm Dance Tribe (FS) Cara

12:15-1:15pm Core Balance and Stretch (FS) Michael

5:45-6:30NEW! pm Total Body Training (SEC) Joe

NEW!

6-7 pm Vinyasa Yoga (FS) Lauren 6:15-7:15 pm Full Body Strength (SEC) Dwight 7:15-8:15 pm *Zumba (FS) Fabiola

NEW!

NEW INSTRUCTOR!

9:15-10 am *Classic Ride (CS) Ryan

SUNDAY 8-8:45 am Yoga Flow (FS) Becky / Jen C. / Clea 9-9:45 am *Classic Ride (CS) Becky / Jen C. / Laura 10-10:45 am Body Boot Camp (SEC) Becky / Jen C./ Laura

NEW!

NEW!

NEW TIME!

6-7 pm Vinyasa Yoga (FS) Bettyanne 6:30-7:15 pm *TRX Circuit Training (SEC) Jen C. 7:15-8:15 pm Full Body Strength (SEC) Nick

6-6:45NEW! pm *Rhythm Ride (CS) Cara 6-7 pm Vin/Yin Yoga (FS) Lauren 7:15-8 pm NEW! Sculpt and Stretch (FS) Laura

7:15-8:15 pm *Zumba (FS) Fabiola

LATE ENTRY POLICY

We encourage participants to arrive on-time or early to classes; to allow enough time for equipment setup and for proper warm-up. Late entry to classes is only permitted within the first 5 minutes of the class start time. Participation from the start to finish of a class is encouraged whenever possible. Late entry to cycle classes is not permit.

Classes are subject to change. Check for updates on our mobile App or at www.neighborhoodclub.org

February 22, 2018

CLASS LOCATIONS FS Fitness Studio SEC Sports Enhancement Center (Lower Level) CS Cycle Studio (Lower Level)

BONUS CLASSES Mar.17 Irish Ride 90 7:30-9 am (CS) Class Maximum: 16

GROUP EXERCISE CLASS DESCRIPTIONS* For ages 14+ unless otherwise noted in class description.

CARDIO / DANCE

STRENGTH / SCULPT

Cardio Kickboxing This class uses a combination of aerobics, boxing and self-defense to improve strength, aerobic fitness, flexibility, coordination and balance.

Body Boot Camp This class utilizes challenging segments of cardiovascular work, muscle conditioning and other athletic drills to ensure a complete total body workout.

Dance Tribe A high-intensity, dance-inspired cardio workout and toning with a tribal vibe!

Body Sculpt This class is designed to strengthen and tone your muscles from head to toe using a variety of equipment and your bodyweight. All fitness levels are welcome. Class Maximum: 25

Low-Impact Zumba This is a great class for those seeking a less intense Zumba class. This class offers the fun and calorie-burning workout of a traditional Zumba class without the impact! Zumba This Latin-based workout combines high-energy music with unique moves and combinations. Class Maximum: 30

CYCLE NEW! Rock and Ride Join us for real-time rider stats and cutting edge music to keep you motivated. Whether you’re a technical rider, you ride for miles or you’re just looking to decompress from the day- This class is for you. Class may be modified for all fitness levels. Class Maximum: 16 Classic Ride This cycle class includes real-time rider stats to take your workout to the next level. Our top notch instructors may put you on flat roads and hills, in sprints, races or teams. Class may be modified for all fitness levels. Class Maximum: 16 Cycle and Tone This high-intensity class integrates intellegent cycling and strengthening exercises for a well-rounded workout. Class Maximum: 16 Ride and Stretch This 60-minute class mash-up begins with an intense calorie-burnung ride and finishes with restorative stretching. Class may be modified for all fitness levels. Yoga mat required. Class Maximum: 16 NEW! Rhythm Ride This uptempo 45-minute class will clear your head and make you sweat while you pedal to the beat. Class may be modified for all fitness levels. Class Maximum: 16

YOGA / STRETCH

Cardio Sculpt This class includes metabolic training in a circuit style class incorpating components of cardio and strength with short rest periods in between. Class Maximum: 25 Core Balance and Stretch This class trains the muscles in your back, hips and abdomen to improve your core strength and tighten abs. Stretching is included to help improve flexibility, balance and coordination. Free Weight Fitness Learn the basic fundamentals of strength training with free weights including: dumbbells, barbells, medicine balls and resistance bands. Full Body Strength Designed for all fitness levels, this class provides a great workout from head to toe. Challenge your muscles and improve your form. May incorporate components of HIIT and TRX suspension training. Kim’s Kettlebell This 45-minute class will help to develop muscular strength and endurance and efficient caloric expenditure. Wind down with 15-minutes of stretching. NEW! Sculpt and Stretch This class utilizes segments of cardiovascular work and basic strength conditioning followed by an invigorating strech cool down. Strength Fusion This class combines full-body strength training with cardio bursts designed to tone your body and improve your endurance. Modifications for all fitness levels are provided. The Grind Ramp up your fitness routine with this challenging and intermediate level class that utilizes components of HIIT, Crossfit and Tabata to provide the ultimate workout. Not recommended for beginners. Class Maximum: 25

Basic Yoga This is an introductory class for students who are new to yoga or want to refresh their yoga practice. Emphasis is given to the basic alignment and the breathing techniques of yoga. Yoga mat required.

NEW! Total Body Training (TBT) This class includes full body strength conditioning, core work and cardio designed to test your limits.

Chair Yoga The chair replaces the yoga mat and becomes an extension of the body. Poses are done seated on the chair or the chair is used for support during standing poses. Class Maximum: 30

TRX Circuit Training Build stability and arm, leg and core strength using a TRX Suspension Trainer and your own body weight. Control workout intensity by adjusting body position and angle. Get strong quickly with TRX. After, wind down with 15-minutes of stretching. Class Maximum: 12

Gentle Yoga This is a softer, nurturing, slow-paced and relaxing practice. It includes carefully orchestrated movements, controlled pressure and range of motion exercises. Perfect for beginners. Yoga mat required.

TRX/Cycle Fusion This 60-minute workout starts out with 20- minutes of cycling to get the heart pumping, and concludes with 20-minutes of TRX suspension training. Class Maximum: 12

PiYo Strength This is the perfect blend of many disciplines: yoga, pilates, core conditioning, and stretch that will help kick up the calorie burn and build muscle. Yoga may required

Ultimate Workout 45-minute fast-paced class is a unique blend of aerobic and anerobic conditioning. Calisthenics, strength and endurance training. On Mondays the focus is on the upper body and Wednesdays the focus is on the lower body.

Vinyasa Yoga Join us for a flowing, dynamic form of yoga, connecting and coordinating asana movement with breath inhalation and exhalation. All levels are welcome. Yoga mat required. Vin/Yin Yoga Mindful movement is encouraged as you flow through a series of poses that get your heart rate up and build strength and flexibility. Reach deep relaxation as you use Yin postures to increase balance and lengthen your connective tissues. Yoga mat required. Yoga Flow This class is for students who like a milder pace with emphasis on different modifications. Explore the basics of practicing yoga while building strength and skill. Yoga mat required. Yogalates These “Pilates-Style” exercises are designed to stretch and lengthen your muscles. By gently stretching muscles this class aims to increase flexibility, improve posture and balance and reduce stress and tension. Yoga mat required.

Low Intensity

Moderate Intensity

High Intensity

LATE ENTRY POLICY

We encourage participants to arrive on-time or early to classes; to allow enough time for equipment setup and for proper warm-up. Late entry to classes is only permitted within the first 5 minutes of the class start time. Participation from the start to finish of a class is encouraged whenever possible. Late entry to cycle classes is not permitted.

*Classes are subject to change. Check for updates on our mobile App or at www.neighborhoodclub.org

March 2018 GEX.pdf

9:45-10:45 am. *Cycle and Tone. (CS / SEC) Becky. 9:45-10:45 am. Strength Fusion. (FS) Jen C. 11 am-12 pm. Free Weight Fitness. (FS) Michael. 12:15-1:15 pm. Gentle Yoga. (FS) Bettyanne. 5:45-6:30 pm. Total Body Training. (SEC) Joe. 6-6:45 pm. *Rhythm Ride. (CS) Cara. 6-7 pm. Vin/Yin Yoga. (FS) Lauren. 7:15-8 pm.

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