1. health and fitness

fitNEWS
Inspiring healthier lives since 1981.
Silver Lake
This Spring,
April 2015
“Hunt the Beast” – this adventure through Mill Creek will have you
exploring high and low! Checkpoints are marked on the map and
it’s up to you to find as many as you can before the time runs out!
Feel free to run, walk, bike, ride a donkey or push a stroller. Hunt
the Beast is meant to be FUN, so go as fast or slow as you want. The
fun starts June 6th at 10:00 a.m.
Consistency Tracking – the hardest part in achieving your goals
and maintaining your health and fitness is consistency. That is
why a stamp card will be provided to each Challenge participant.
You will be awarded points for your consistency in a variety of
ways: checking into the club, Bod Pod testing, attending group
Bootcamps and checking the CAC - Silver Lake Facebook page.
Various point levels will earn you special rewards and prizes (i.e.
free membership dues, personal training packages, massages, gift
certificates, and much more). Be sure to turn in your stamp cards
no later than Wednesday, June 24th. Everyone wins something!
Swag – a t-shirt or tank commemorating the Spring Challenge and
all of your hard work!
“Unleash the Beast”
Spring Challenge 2015
April 12 – June 20
Components:
Personal Training – choose to train solo or with a partner once a
week for 30 min. or 60 min., which equates to 10 sessions during
the challenge period. You are free to use these sessions as they fit
into your schedule.
Small Group Training – choose 5 IMPACTraining small groups that
you want to attend during the challenge period.
Fitness Test – this test will be administered at the beginning
and end of the challenge. The test will combine a mix of fitness
disciplines designed to challenge every part of the body.
Bootcamps – there will be 5 Saturday morning Bootcamps during
the challenge beginning at 9:00 a.m. The Bootcamps will take place
in the gym. All are welcome.
Body Composition Testing – tested by the Bod Pod, you have the
chance to take your body composition information, create change
in your body comp and get the results to pay off. Your follow-up
test in June will determine your body comp change. Don’t just rely
on the scale. Get an accurate picture of what’s happening inside
your body.
First Test: April 15 – 18
Second Test: June 17 – 20
Cost*:
Individual: $179 (30 min.)/$239 (60 min.)
Partner: $149 (30 min.) per person/$209 (60 min.) per person
Includes two Bod Pod tests, two fitness tests, 10 personal or
partner training sessions, 5 small group training classes, 5
Bootcamps, stamp card and a
t-shirt.
The challenge fee
will be billed to
your membership
account (unless
otherwise
designated) in 2
monthly installments
on the 10th of April and
May.
*Per month rate. All prices do
not include tax. Tax will be
added at point of sale.
Fitnews Table of Contents
Fitness................. Pages 1 – 4 Youth Fitness......Page 4
Group Exercise... Page 5
Active Aging....... Page 5
Membership.......Page 6
Operations..........Page 6
Aquatics..............Pages 6 – 7
Tennis..................Page 7
Programs............. Page 8
Schedules............Pages 9 – 21
SILVER LAKE STAFF
GENERAL MANAGER
Mark Peterson ext. 2248
markp@columbiaathletic.com
OPERATIONS DIRECTOR
Cody Glad ext. 2241
codyg@columbiaathletic.com
MEMBERSHIP DIRECTOR
Dan Engle ext. 2232
FITNESS
Exercise of the Month:
Single Arm Snatch
Performed by Personal Trainer, Kristi Andersen
A great total body exercise.
dane@columbiaathletic.com
PROGRAMS DIRECTOR
Bari Dockens ext .2226
barid@olumbiaathletic.com
FITNESS DIRECTOR
Bobby Sorensen ext. 2243
bobbys@columbiaathletic.com
FITNESS COORDINATOR
Lindsay Leornard ext. 3007
lindsayl@columbiaathletic.com
GROUP EXERCISE
DIRECTOR
Dot Chase ext. 3003
1.
Using an
overhand grip,
standing with feet
slightly wider than
shoulder-width
apart. Lower your
hips to the floor until
your knees are bent
at 90-degrees and
the dumbbell is
resting on the floor.
dotc@columbiaathletic.com
AQUATICS DIRECTOR
Drew Whorley ext. 2228
drew@columbiaathletic.com
TENNIS DIRECTOR
Mark Bergman ext. 2242
markb@columbiaathletic.com
FACILITIES MANAGER
Elvis Wheeler
elvisw@columbiaathletic.com
CLUB HOURS*
Monday – Friday
5:00 a.m. – 10:30 p.m.
Saturday
7:00 a.m. – 10:30 p.m.
Sunday
7:00 a.m. – 8:30 p.m.
*The pool closes 30 minutes
before the club closing time.
505 128th Street SE
Everett, WA 98208
Phone 425.745.1617
Fax 425.338.4835
 www.cacsilverlake.com
2.
Quickly pull the
dumbbell
toward the ceiling
while simultaneously
extending your
knees and hips,
rasing your body on
the balls of your feet.
Keep the dumbbell
close to your body.
3.
As the
dumbbell
reaches its highest
point, quickly rotate
your elbow under
the weight and
extend your arm
upwards. The
dumbbell will rest
over the top of your
shoulder with the
palm facing away
from your body.
One FREE hour with
a Personal Trainer
This is your chance to learn from the best in the
industry! In this hour you will set realistic goals,
learn proper equipment use and work with your
Personal Trainer to design a plan that will get you
results. You’ll meet with your Personal Trainer in a
relaxed environment, get acquainted with all the
club has to offer and have a chance to ask all the
health and fitness questions you’ve thought of.
To schedule your appointments please contact
Fitness Director Bobby Sorensen.
The Health Advantage is a cooperative,
community-focused, health and wellness
initiative. We are driven to enhance the member
experience through injury screens, physical
therapy referrals, personal training, nutritional
counseling, workshops, health fairs, and much
more. Your Health is Our Passion.
IRG Physical Therapy will provide FREE injury
screens twice monthly. 15-minute consultations
allow the physical therapist to listen to your
needs, ask the appropriate questions, and provide
some hands on assessments, as well as offer next
step advice. IRG is locally owned and operated
with practices as close as Murphy’s Corner.
Thrive Chiropractic A local Wellness Center
located in the Mill Creek Town Center! Thrive
takes a very gentle and specific approach to their
chiropractic care, called the Blair Technique. So
“no twisting, cracking, or popping.” Adjustments
last longer and fewer are needed! Their Doctors
and staff are friendly, reliable, and committed to
their patients.
Continued on next page.
FITNESS continued
Intense. Multi-faceted. Performance-driven. Athletic. Cross-Training.
To you, that means MORE RESULTS! IMPACTraining is a conglomerate of small group
trainings that are specifically designed to enhance your fitness experience. Each small
group ranges in intensity and focus, and are best taken in addition to personal/partner
training sessions. Try your first class for FREE.
To register, you must enroll at the front desk prior to the small group training. For more
information on any of the following small group trainings refer to the IMPACTraining
schedule or contact Fitness Director Bobby Sorensen.
Note: As of January 1st, 2015, ALL IMPACTraining small groups will be charged the same
rate of $15 plus tax per person, per class (unless otherwise designated).
There is a 24-hour cancellation policy or the class will be charged to your account. In order
to cancel, please contact the front desk to be unenrolled.
IMPACT BOSU
The concept
behind a BOSU
workout is
to introduce
instability to an
exercise so that
you engage both
small and large
muscle groups at the same time for a more
thorough and complete workout. BOSU
Blast is all about using both sides of your
body, so your glutes, hips, thighs, upper
body and core will be worked. You’ll feel
muscles kicking in that you normally don’t
use. It’s an eye-opening workout that helps
strengthen parts of your body critical to
almost every kind of movement.
BOSU Blast gives you a creative and
fun workout that challenges you in a
lively group setting. All fitness levels are
welcome, and exercises can be tailored to
your needs and abilities.
Days: Wednesdays, 4:30 p.m.,
Saturdays, 8:00 a.m.
Place: Cycle Studio
*Limit to 6 people
IMPACT Burn
Out
A joint-friendlier
way to exercise!
This interval
training workout
proves that
“high-intensity”
doesn’t have to
mean “high-impact.” Burn Out is a lowimpact program designed with fast, deep
and wide-ranging exercises using the HIIT
principles.
Days: Wednesdays, 7:00 p.m.
Place: Cycle Studio
IMPACT C.S.I.
Resistance and
Running; Intensity
and Intervals;
Plateau Proof;
Power-infused;
Endurance-driven;
Disciplined and
attentive to Diet.
All these components add up to getting
you Ripped! Your speed will be enhanced,
your balance will be improved, and you
will develop strength in places you have
forgotten about! Talk about a total-body
toning workout!
Days: Thursdays, 5:00 p.m.
Place: Cycle Studio
IMPACT FASTR
FASTR is a small
group training
class that is
designed to
increase your
speed, agility and
quickness desires.
It incorporates
components such as strength, power,
coordination, balance and flexibility. If you
are looking to improve neuromuscular
adaptation, improve your athleticism and
increase your knowledge about injury
prevention then this is the class for you!
FASTR athletes are better athletes.
Days: Mondays, 6:00 p.m.
Place:Gym
IMPACT
Kettlebell
This isn’t your
average small
group training!
Kettlebell
training can
range from totalbody intervals
to dynamic isolated movements. With
the Kettlebell as your primary piece of
equipment, you can rest assured that every
muscle group will be challenged. This
small group experience is open to anyone
looking to target all the major muscle
groups while working in a group setting.
Days: Thursdays, 6:00 p.m.
Place: Cycle Studio
*Limit to 8 people
Days: Fridays, 9:00 a.m.
Place: Gym
IMPACT continued next page.
FITNESS continued
YOUTH FITNESS
IMPACT continued.
IMPACT Speed
Do you have the
need...the need
for SPEED?! This
training program
is designed
specifically for
runners of all
levels looking to
improve their overall speed, speed
endurance and technique. Let’s improve
that mile, 5k, 10k, half marathon, or
marathon with IMPACT Speed. Your body
will be pushed to the limits with a variety
of workouts, ranging from intervals and hill
repeats to sprints and plyometrics. Time
trials will be incorporated throughout the
series to show improvement.
Jackson High School Track
Date: March 30 – June 8 (10 weeks)
Days: Mondays, 6:15 p.m.
Everett Memorial Stadium
Dates: April 1 – June 10 (10 weeks)
Days: Wednesdays, 9:30 a.m.
TRX
TRX Training is
a unique way to
maximize your
workout with
one piece of
equipment. This
is different from
other training
because you exercise using the resistance
created by your own bodyweight. You
can expect a total body workout with an
emphasis on core strength and overall
conditioning. Be the RESISTANCE! (30
minute introductions are available upon
request and at the convenience of the
trainers).
Days: Mondays, 7:40 p.m.,
Saturdays, 11:30 a.m.
Sundays, 12:00 p.m.
Place: Group Ex Studio
*Limit to 6 people
Youth Fitness Orientation
TRXplode
Do you want
to push your
physical abilities
and transform
your body into
the best, well
rounded shape it
can be? Well look
no further and get started with TRXplode!
This volume intense, small group circuit
training class utilizes the TRX, kettle bells,
weights, plyo boxes, BOSU’s and select
exercises to create a challenging and
rewarding full body workout. So go ahead,
push yourself and transform your body
into the best shape it can be
Days: Tuesdays, 6:00 p.m.
Place: Group Ex Studio
Days: Tuesdays, 7:00 p.m.
Place: Free Weight Room
IMPACT Zones
Blast away
calories and
get your heart
pumping! This
class utilizes
the Heart Zones
training and
transforms into
a full body strength and cardio combo
workout. You will be pushed through all
the heart zones from 1 to 4. This class is
designed to hit every muscle while training
your heart among the appropriate zones
for each individual. “Zones” is great for all
fitness levels and fitness goals from weight
loss, to improving endurance, to increasing
strength. You can expect your endurance
to improve dramatically and for your heart
to become more efficient.
Days: Tuesdays and Thursdays, 7:00 p.m.
Fridays, 10:00 a.m.
Place: Cardio Equipment
*Receive 25% off one Polar Heart Rate
monitor upon completion of first month.
*Limit to 15 people
Junior Members ages 10 to 15 are
required to complete this complimentary,
30-minute session with a Personal
Trainer if they want to use the Cardio
Equipment. Upon completion, the Junior
Member will understand how to use the
treadmill, bike and elliptical and proper
gym etiquette/cleanliness. Schedule your
appointment today with any Personal
Trainer.
Iron Kids
Junior Members ages 10 to 15 can
enhance their gym usage by going
through the NEW and IMPROVED Iron Kids
group program. Iron Kids has been reformatted to educate 4-5 kids in a small
group setting during this month-long
program. During their FOUR 30-minute
training sessions, the Personal Trainer
will take the Junior Members through the
circuit equipment, highlighting safety
tips, educating proper set-up of each
machine, and ultimately enhancing their
understanding of what it means to be
physically active. Your child will be given
an individualized training routine upon
completion as well as an Iron Kids bracelet
that must be worn while in the club and
using the equipment they were instructed
on. This will signify to other staff members
that your child is an Iron Kid!
Fee:
$40 for the month
Registration is on first come, first serve
basis and occurs monthly. Please register
at the front desk.
*Youth members who are 14-15 years of
age may use the free weight room once
they have completed the Results in 30
fitness program and have the approval
of both the Personal Trainer they worked
with and the Fitness Director.
GROUP EXERCISE
April Mossa Launch: Saturday 25th/
Sunday April 26th:
Let the music and our motivating instructors MOVE YOU!
Spring is the season of change, and change is what
MOSSA and group exercise is all about--helping YOU
make the changes in your fitness routine that produce
the results YOU want.
Group Kick®, Group Core®, Group Power®, Group Centergy®,
Group Ride®, R30®, and Group Blast® offer workout
experiences for everyone.
Join us for our spring launch classes and post party
celebration!
Launch Schedule:
Saturday, April 25:
7:30 a.m. Group Core®
8:00 a.m. Group Kick®
9:00 a.m. Group Ride®
9:05 a.m. Group Power®
10:10 a.m. Group Blast®
Sunday, April 26:
9:00 a.m. Group Ride®
3:00 p.m. Group Centergy®
Please reserve your space for each class you’d like to take
at the front desk
Let’s Move...Together!
Pilates Barre
Barre workouts have been growing in
popularity over the past few years, and
they are here to stay at Columbia Athletic
Clubs! Pilates Barre combines Ballet,
Pilates and Yoga to give you an amazing
45-minute workout that will sculpt your
legs, butt and core, scorch calories, and
leave you feeling lean and elongated. You
don’t need to be a dancer to participate. We take inspiration from dance and
ballet, melding these with fitness moves
gleaned from Pilates as well as the grace
and wisdom of Yoga. You will experience
a well-rounded workout that incorporates
isometric holds to build strength, as well
as small range of motion moves to get
deep into your musculature, resulting in a
sleek, sculpted look. We use some dynamic,
low impact movement to increase your
cardio and add excitement. You’ll also
experience some deep stretching for
recovery and to keep your body long and
lean. Great as a stand-alone or even better
when combined with one of our other
great classes, join us and you’ll notice
a difference in your posture and your
posterior! Days: Monday/Friday, 10:45 – 11:30 a.m.,
Tuesday, 7:05 – 8:00 p.m.
MELT Method
Tired of chronic pain and soreness? Relieve
aches and pains brought on by stuck stress
caused by aging and active living. Reduce
inflammation, ease chronic neck and low
back strain, improve alignment, and learn
how to keep your whole body working
better. The MELT Method is a simple selftreatment method that eliminates chronic
pain, improves performance and decreases
stress brought on by everyday living. This
class uses specialized soft body rollers and
small MELT Hand and Foot balls to simulate
the results of manual therapy. Join Certified MELT instructor Cheree
Brodrick and experience changes in how
your body looks and feels. You will learn
simple self- treatments that will help you
remain active, healthy and pain-free for life!
At CAC - Silver Lake, we offer
complimentary MELT Classes but require
that you first attend the MELT Introductory
Workshop. Date Wednesday, April 8
Time: 9:30 – 11:00 a.m.
Place: Mind/Body studio
Fee: $20 Member/$25 Non-member
Insanity Workout with
Brandy Sorenson
Discover what you’re made of!
The Insanity Workout is designed to push
you to your limits with cardio and strength
challenges.
Get into shape in record time with Max
Interval Training. Perform long bursts of
high-intensity exercise followed by shorter
periods of rest, which is the opposite of
most cardio training methods. Insanity is for anyone ready for a fitness
challenge that wants to get in the best
shape of their life.
Modifications are given for all levels.
Don’t wait! This spring, change with the
season, and get into the best shape of
YOUR life.
Dates: April 1 – 29 Days:Mondays/Wednesdays,
7:35 – 8:35 p.m.,
Saturdays, 10:00 – 11:00 a.m.
Fee:$25
ACTIVE AGING
Our active aging program at Silver Lake is
designed to improve the quality of life for
all our participants. Whether you’re new to
exercise, an avid athlete, or someone that
enjoys getting together with others, there
is something for you in our program. One of our goals is to make exercise fun,
and by offering a variety of health and
fitness programs here at our club, you
are bound to find an activity that suits
you. Our classes have been developed
to improve strength, agility, stamina and
flexibility, which we need to accomplish
daily tasks. Land and pool-based classes
are offered at convenient times throughout
the week. We have social events including
potlucks, luncheons, coffee breaks, and
educational seminars. If you enjoy racquet
sports, we play recreational badminton
and pickle ball. For Tennis Members, we
offer a USTA Senior (55+) and Super Senior
Fall League. Come Join Us!
Upcoming Active Aging Calendar of
Events:
• Friday, April 24: Potluck Luncheon &
Guest Speaker 12:00 – 2:00 p.m.
• Tuesday, May 5: Fiesta Gathering
3:30 – 4:30 p.m.
• Wednesday, May 6: Fiesta Gathering
10:30 – 11:30 a.m.
MEMBERSHIP
AQUATICS
Supervised Swim
Just a reminder that we have rental lockers
available in the Men’s and Ladies’ locker
rooms for $12/month. Please see the
Membership Department for availability
details.
OPERATIONS
Join us in the Café this spring for delicious
daily specials guaranteed to hit the spot!
You may know the classics, like $5 Taco
Tuesday, which offers two hard-shell
chicken Tinga tacos with all the toppings,
paired with tortilla chips and salsa, or Thirsty
Thursday, where you can get $2 coffee and
$3 smoothies all day. Come on back today!
Facility Update
The club has been busy of the past couple
months with a few facilities updates and
have another major one coming in April.
In the past couple months we have;
replaced the main stretching area mat with
rubber flooring, updated the hardware on
the tennis court doors, and replaced the
carpet in both locker rooms.
In April we are excited to announce we will
be the replacing of all our Life Fitness cardio
equipment! Keep an eye out for all new
and updated treadmills, ellipticals, upright
bikes, step mills and recumbent bikes. We
will also be introducing a new piece called a
FlexStrider which is a variable stride trainer.
They all come with integrated LCD touch
screens which allow an abundance of
entertainment options like integrated TV,
internet connectivity, interactive courses,
and interaction with many different fitness
apps.
Enrollment is now open for Little Thinkers
Preschool!
Little Thinkers is a movement and nature
based preschool program that meets
weekday mornings 9:00 a.m. to 1:00 p.m.
Children engage in indoor and outdoor
activities, participate in daily swim lessons
through our Aquatics department, and
learn daily lessons through a rotating
curriculum designed and implemented
by Kids Club Supervisor Cheyenne
Rose. Enrollment is currently limited to
10 children per class, and only 3 spots
remain total for both classes. If you are
interested in enrolling your child or would
like more information on the Program,
please contact Cheyenne at cheyenner@
columbiaathletic.com
Kid’s Club:
Ages: 3 months – 8 years
*Birth certificates are required for all children
one year and younger.
Hours of Operation:
Monday – Friday 8:30 a.m. – 9:00 p.m.
Saturday8:30 a.m. – 1:00 p.m.
Sunday9:00 a.m. – 4:30 p.m.
Hourly Rates:
Member:
$4 per hour
Non-member:
$5 per hour
Monthly Rates:
Children on a Family Membership:
1 Child:........................................... $16/Month
2 Children:.................................... $28/Month
3 or more Children:................... $40/Month
Children NOT on a Family Membership:
1 Child:........................................... $32/Month
2 Children:.................................... $56/Month
3 or more Children:................... $80/Month
Starting in April we will be offering a new
program for our family members. From
12:45 to 1:45 p.m. on Saturdays we will be
offering supervised swim for children five
years of age and over. Parent s can drop
their kids off for free and workout while
our Lifeguards supervise you child in the
pool. All swimmers will be required to take
a swim test and those that do not pass will
stay in the teaching pool with a life jacket.
Contact us at slcswim@columbiaathletic.
com with any questions.
Swim Lessons
Weekday lessons will start up on Saturday
April 4th and weekday classes will begin
on Monday April 6th! Registration forms
are available at the front desk or in the
Aquatics Department. Contact us at
slcswim@columbiaathletic.com with any
questions.
Silver Lake Wahoos
Our non-competitive swim team has
several different practice options! The goal
of this program is to provide swimmers of
all abilities the exposure to proper stroke
technique through drill work and games.
Our weeknight program features 45
minutes of pool time and fifteen minutes
of dry land activity that will focus on core
strengthening.
Days: Mon./Wed./Fri. or Tues./Thurs./Fri.
4:00 – 5:00 p.m., 4:45 – 5:45 p.m.,
5:30 – 6:30 p.m., 6:15 – 7:15 p.m.
Fee: $90 Member/$110 Non-member
Day: Sat., 9:00 a.m., 9:45 a.m., 10:30 a.m.,
11:15 a.m. and 12:00 p.m. Fee: $46 Member/$65 Non-member
Please contact the aquatic department
with any questions regarding this program
slcswim@columbiaathletic.com
AQUATICS continued
Masters Swim Club
Workout and have fun! Designed for high
school swimmers and older, this program
provides organized workouts and technical
improvement for all abilities. Participants
should have an understanding of the basic
strokes and be able to swim two lengths of
the pool. Receive group and individualized
feedback by a qualified swim coach.
Improve your strokes, increase your fitness
level, and/or prepare for competition.
Days: Monday – Thursday, 10:00 – 11:00 a.m.
Fee: $40 per month Member/
$80 per month Non-member
TENNIS
USTA Silver Lake NTRP Adult
Tournament - Doubles only
Take part in Silver Lake’s annual USTA NTRP
doubles tournament. Divisions are based
on the combined ratings of the doubles
partners and are single elimination.
Divisions will start at 6.0 and go up to 8.0.
Women’s, Men’s and Mixed doubles will
be offered. There is a two-event limit. If
playing two events one must be mixed
doubles. Online registration is available.
Entry forms can be picked up in the Tennis
lobby and when filled out turned into
the front desk. You must be a member of
the USTA to play in this tournament. For
questions contact Mark Bergman.
Dates: April 16 – 19
Fee: $20 per player/$40 per team
Entry Deadline: April 6 (Online
Registration Available @ USTA’s tennislink)
USTA Silver Lake NTRP Adult
Tournament - Singles only
All Singles players should sign up for our
annual USTA/NTRP Singles Tournament.
Playing division will start at 2.5 and go
up to 5.0. This is a single elimination
tournament; players can sign up for two
events. Entries can be picked up in the
Tennis lobby and should be turned into the
front desk. You must be a USTA member to
play this tournament. The entry deadline
is May 4th. For questions contact Mark
Bergman.
Dates: May 14 – 17
Fee: $30 per entry (two entry limit)
Entry Deadline: May 4 (Online
Registration Available @ USTA’s tennislink)
Ladies CUP 2015 – 16
Sign-ups
Ladies, if you are available to play during
the weekday hours, you are encouraged
to sign up for Ladies CUPs. Ladies CUPs is
a doubles league that runs September to
March. Each team needs between 10-14
players. If your playing level is between 2.5
to 4.0 there is a team for you. All you need
to do is fill out a CUP request form by April
10th and return it to Mark Bergman. If you
have questions please contact Mark at 425745-1617.
Junior Tennis - SLJT Session
IV Starts April 6
We’re taking a break during the area
school spring break week from our normal
schedule. Our next session will start on
April 6th and go until May 2nd. Please refer
to our Junior Tennis Brochure for class times
and fees. Members can sign up at the front
desk or through our online registration
form at www.cacsilverlake.com.
Did you know that our SLJT program has a
Facebook page to keep you up to date on
our Junior Tennis Program? Like us at www.
facebook.com/cacjrtennis.
Reminder: Junior Match
Play Class on Sundays from
2:30 – 4:00 p.m./Junior Tennis
Ladder
The Junior Match Play class is meant to
give our Advanced Green, Purple, Blue,
Navy, Silver and Gold kids a chance to
play matches and learn how to play with
strategy. If your child is taking weekday
or Saturday SLJT classes, putting in match
play on Sundays would be great for the
development of their game. The Junior
Match Play class is complimentary for
Tennis Members, $5 for Athletic Members
and $10 for Non-Members.
Junior players should check in with Elliot
Beam about being part of the Junior
Ladder. Ladder matches can be played at
the Sunday Match Play class. For questions
about the ladder or the Sunday Match Play
class contact Elliot Beam or Charlie Jordan.
Outdoor Courts are Open
Silver Lake’s 3 outdoor courts can now be
booked for play. On the ACE website just
click on the outdoor tab to see what is
available. The courts are in great condition
thanks to a mild winter. We will pressure
wash them once the pollen season has
finished. Please remember that your
outdoor reservations are separate from
your indoor reservations.
PROGRAMS
April Complimentary
Youth Classes
Please reserve your child’s spot for the
following classes! If there are no sign-ups
for a program 24 hours in advance, the
program will be canceled. If you need your
child dropped off or picked up in Kid’s
Club, please make a Kid’s Club reservation
for your child and communicate with staff
for pick-up and drop-off. Thank you.
New Day! Starting April 2nd, we will offer
Fit ’n’ fun and learn ’n’ burn on Thursday.
FIT ‘N’ FUN: Start in the Youth Lounge with
stories, games and fun, then move to 45
minutes of FITNESS with Program Staff in
half gym. Please reserve your spot.
Ages: 3 – 6
Days: Thursdays, 4:45 – 5:45 p.m.
LEARN ’N’ BURN: 20 minutes of a TOTAL
body workout in half gym and then move
on to an organized activity like kickball,
geezerball, badminton, capture the flag
or foursquare. Gym games vary. Please
reserve your spot.
Ages: 7 – 12
Days: Thursdays, 6:00 – 7:00 p.m.
TURBO KIDS: Learn how to juggle, jump
rope and play lots of tag games. Please
reserve your spot. Space is limited.
Ages: 3 – 8
Days: Saturday, 10:00 – 11:00 a.m.
Programs continued next page.
PROGRAMS continued
SUPERVISED OPEN GYM: Supervised
gym games in half gym. A wide variety
of games to meet the needs of the
participants who sign up for this program:
kickball, foursquare, flyer’s up, tag games,
pickle ball, badminton or dodgeball!
Ages: 6 – 12
Days: Wednesday, 5:45 – 6:45 p.m.
NO SIGN UPS NECESSARY TO
PARTICIPATE IN THE FOLLOWING
PROGRAMS!
RHYTHM AND PLAY: Stop by the
activities desk at the front of the Club, or
contact Cheyenne Rose at cheyenner@
columbiaathletic.com for more details.
Days: Mon./Wed., 9:30 – 10:30 a.m.
Ages: 2 – 5
FEE BASED ACTIVITIES
April “Yuck” Kids Night
Parents drop off your kids and go out
for dinner or a movie. We will feed your
kids dinner, wear them out with games
in the gym, the group ex room and the
youth lounge. Older participants will go
swimming, while younger participants
have more time for games in the kid’s club
and youth lounge. This night will be gooey,
goopy and gross! Wear old shoes and
clothes for the experiments.
Date: Saturday, April 18
Time: 4:00 – 8:00 p.m.
Ages: 3 – 11 (Swimming for ages 5 & up)
Fee: $25 Member/$35 Non-member
April “Yuck” Teen Night
FAMILY FUN NIGHT: All CAC family
members are welcome to join our Friday
Family Fun Nights. We set up an activity
through the different departments and
hope your family will play.
Dates: Friday, April 17 (family bootcamp)
Time: 7:00 – 9:00 p.m.
This night is all about the fear factor with
food, games with goo, goop and gross
things. Movie in the pool, hide and seek
after club closes and dinner!
Date: Saturday, April 18
Time: 4:00 – 8:00 p.m.
Ages: 6th – 8th Grade (Middle school)
Fee: $15 Member/$20 Non-member
OPEN GYM BASKETBALL: Show up, ready
to play BASKETBALL. Half or FULL GYM if 10
or more show up to play.
Sign up now for Summer
programs!
New! ADULTS pick up basketball Open Gym
16 yrs. and older come and play ball!
Days: Wednesdays, 8:30 – 10:00 p.m.
Saturdays, 7:00 – 8:30 a.m.
Sundays, 10:00 a.m. – 12:00 p.m.
Middle/High School Pick-up:
Day: Sundays, 4:30 – 6:00 p.m.
(6th – 12th grade)
Youth Pick-up:
Day: Wednesdays, 5:00 – 5:45 p.m.,
(Ages 10 and older)
Our summer guide is out. We are excited
for the outdoor pool to open, fun activities
and the variety of summer camps. We are
ready-are you? Registration is open for
all of our summer programs! Contact our
acitivities specialists, Cheyenne Rose and
Sally Swanson and get registered at 425745-1617. Or email Bari Dockens at Barid@
columbiaathletic.com
Congratulations to...
3 on 3 Basketball Adult Tournament
Bracket Champions for 2015 McBallers!
Good job going undefeated. Take a look
at our Youth 3-on-3 Basketball tourney
coming in May.
Youth 3 on 3 Basketball
Tournament - Coming
May 2/3.
“Jump into May!” Columbia Athletic Club’s
3rd annual 3 on 3 basketball tournament.
Team of 3 to 4 participants to play in our
3 on 3 Basketball Tournament. Double
elimination. Youth brackets: (3rd/4th),
(5th/6th, 7th/8th). High School bracket:
(9th – 12th grade). The Café will offer May
Madness Specials all weekend. Please
register your team at the front desk before
April 20th to guarantee your Team’s spot
and T-shirt for the tournament!
Date: Saturday, May 2
(High School, grades 9 – 12)
Time: 5:00 – 9:00 p.m.
Date: Sunday, May 3 (grades 3/4)
Time: 11:00 a.m. – 2:00 p.m.
Date: Sunday, May 3 (grades 5/6, 7/8)
Time: 3:00 – 8:00 p.m.
Youth Team Registration Fee: $80
Member/$100 Non-member (If registered
by February 27th guaranteed a T-shirt)
Gary Gardner Private
Basketball Trainings
Gary teaches private and semi-private
Basketball Lessons. Please contact Gary for
his availability. The south side of the gym
will be used Monday to Saturday, his times
vary in the afternoons between 2:00 to
6:00 p.m. Thank you.
Parties
at Columbia Athletic Clubs
Birthdays, End of the season
celebrations, Gym Rentals,
Basketball and other sports can
be reserved too! Let us make your
celebration memorable. Please
contact Bari Dockens at 425-1617
ext. 2226 or email at:
barid@columbiaathletic.com.
APRIL SILVER LAKE ACTIVE AGING SCHEDULE
MONDAY
TUESDAY
WEDNESDAY
Aqua Motion
8:50-9:50
Bari
Water Cross
8:50-9:50
Dot
Aqua Motion
8:50-9:50
Susy
Yin Yasa Yoga
11:00-12:00
Marni
THURSDAY
FRIDAY
SATURDAY
Aqua Motion
8:50-9:50
Pam
Yoga Stretch
11:05-12:05
Bari
Potluck Luncheon
12:00-2:00pm
Bring a dish from your
native country!
April 24th
Aqua Zumba
2:15-3:00
Pam
Aqua Motion
2:15-3:15
Dot
Qigong
2:15-3:15
Brian/Martha
Aqua Motion
2:15-3:15
Dot
The “Active Aging” encompasses our senior and baby boomer population. Active aging is not about not
aging. It is about healthy aging and accepting who you are now while aiming for a healthier version.
It is our goal to make exercise fun, to increase awareness of the benefits of a regular exercise program,
and to encourage older adults to take advantage of the many health and fitness programs offered at
Columbia Athletic Clubs. Classes have been developed to improve quality of life by improving strength,
agility, stamina and flexibility required to accomplish daily tasks. Active Aging programs also include
potlucks, luncheons, coffee breaks, educational seminars, and Game Day. For Tennis Members, we also
offer USTA Senior(55+) and Super Senior Fall League.
Columbia Athletic Clubs Silver Lake • 505 128th Street SE • Everett, WA 98208 • 425.745.1617
SUNDAY
APRIL SILVER LAKE ACTIVE AGING CLASS DESCRIPTIONS
Please bring a water bottle for hydration
Gentle Yoga
Design of class procedures and pose demonstrations allows for
the use of chairs, stability balls, walls, straps, and blocks. Classes
are taught with various modifications and variations. It improves
posture and breathing, restoring health to all the systems in the
body. Yoga builds strength, range of motion, endurance, balance
and stamina. Psychologically, yoga improves concentration, calms
the mind and body, expands awareness and teaches patience.
Water Cross
This class incorporates a cardiovascular workout with movements
of running, jumping and bouncing. This class uses the techniques
of circuit training and speed intervals and integrates exercises to
improve muscular strength, endurance, range of motion, balance,
and mobility. Pilates based exercises are included to develop “core
strength and length.” The class ends with yoga-style stretching to
enhance posture and body awareness. Discover the differences
between movement in water and on land. Water workouts are
wonderful for the active aging. This class is fun, innovative, and
effective.
Aqua Motion
This class consists of range of motion, muscle strengthening,
and endurance building activities as well as flexibility exercises.
It incorporates walking or rebounding in various directions and
strides utilizing specific upper body movements. This class will
improve agility and range of movement, improve lateral movement,
increase core strength, increase balance and body awareness. It is
great for those with arthritis, fibromyalgia, joint replacements, post
surgery rehab, pre and post natal or for cross training.
Qigong
Qigong is an ancient Chinese health care system that integrates
physical postures, breathing techniques and focused intention. It
is an integration of physical postures, breathing techniques, and
focused intentions. The gentle, rhythmic movements of Qigong
reduce stress, build stamina, increase vitality, and enhance the
immune system. It has also been found to improve cardiovascular,
respiratory, circulatory, lymphatic and digestive functions.
Columbia Athletic Clubs Silver Lake • 505 128th Street SE • Everett WA 98208• 425.745.1617
APRIL SILVER LAKE BIG POOL SCHEDULE
MONDAY
TUESDAY
Water Aerobics
7:45 - 8:45
Aqua Motion
8:50 - 9:50
WEDNESDAY
THURSDAY
Water Aerobics
7:45 - 8:45
Water Cross
8:50-9:50
FRIDAY
SATURDAY
SUNDAY
Water Aerobics
7:45 - 8:45
Aqua Motion
8:50 - 9:50
Aqua Motion
8:50 - 9:50
Adult Group
Lessons
8:00 - 8:45
Swim Lessons
9:00 - 12:45
Swim Lessons
10:00 - 2:10
Swim Lessons
10:00 - 2:10
Aqua Zumba
2:15 - 3:00
Aqua Motion
2:15 - 3:15
High School
program (1 lane)
3:00 - 4:00
Swim
Lessons
4:00-7:30
High School
program (1 lane)
3:15 - 4:15
Swim
Lessons
4:00-7:30
Swim
Team
4:00-7:15
Swim
Team
4:00-7:15
Swim Lessons
10:00 - 2:10
Swim Lessons
10:00 - 2:10
Swim Team
9:00 - 12:45
Aqua Motion
2:15 - 3:15
High School
program (1 lane)
3:00 - 4:00
Swim
Lessons
4:00-7:30
High School
program (1 lane)
3:15 - 4:15
Swim
Lessons
4:00-7:30
Swim
Team
4:00-7:15
Swim
Team
4:00-7:15
High School
program (1 lane)
3:00 - 4:00
Swim
Team
4:00-7:15
Water Aerobics
7:35 - 8:35
Pool Closes
Columbia Athletic Clubs Silver Lake • 505 128th Street SE • Everett, WA 98208 • 425.745.1617
APRIL SILVER LAKE BIG POOL CLASS DESCRIPTIONS
Wahoo Swim Team
Private Swim Lessons
Practice Schedule
Monday, Wednesday, Friday 4:00-5:00 or 4:45-5:45 or 5:30-6:30 p.m.
Tuesday, Thursday, Friday 4:00-5:00 or 4:45-5:45 or 5:30-6:30 p.m.
Saturdays 11:15 a.m. - 12:00 p.m. or 12:00-12:45 p.m.
Masters Swim
Our non- competitive swim team has seven different practice
options! The goal of this program is to provide swimmers of all
abilities the exposure to proper stroke technique through drill work
and games. This program features 45 minutes of pool time and fifteen
minutes of dry land activity that will focuses on core strengthening.
Pre-requisite: previous enrollment in level 4.
Group Swim Lessons
At Columbia we work to distinguish ourselves by providing a quality
learning environment with an emphasis on instruction, small classes
and warm water. The knowledge our staff has acquired from over 100
years of combined practical swimming and teaching experience has
resulted in the development and implementation of a quality swim
lesson program that is always working to learn and grow. We believe
the fundamental components to success in swimming stem from
focusing on safety, fun, positivity, and providing young swimmers
with a technical skill set that they can depend on for the rest of
their swimming life. We combine these core beliefs with a customer
service driven approach to registration and coordination. We do all of
this because we genuinely care about your child’s experience in the
water.
Level 1: Safety, Water adjustment, Bubbles, 5 Bobs with bubbles, Jump in and
return to wall with assistance, Assisted front float, Assisted back float, Kicking
front and back, Open eyes under water, Front glide 3 feet, Front glide with
kick 6 feet, Side glide with support, Assisted back glide, Deep water exposure,
Intro to crawlstroke arm motion, assisted front to back float (rollover).
Level 2: Safety, Tuck float, Unassisted bob 10 times, Jump in from side and
return unassisted, Supported side glide with 10 breaths, Sculling on back
with kick 20 feet, Holds breath underwater for 6 counts, Crawlstroke 20
feet, Unassisted back float, Intro to backstroke, Side glide without support,
Front glide with kick 15 feet, Back glide with kick 15 feet, Intro to elementary
backstroke, Unassisted front to back float (rollover).
Level 3: Safety, Bob on platform retrieve dive toy 5 times, Intro to treading
water, Side glide with rhythmic breathing 15 yds, Crawlstroke with rolling
on back for breath 15 yds, Backstroke 15 yds, Changing directions while
swimming, Breaststroke kick on back and front, Elementary Backstroke 15
yds, Retrieve objects from bottom, Jump into deep water and return.
Level 4: Safety, Tread water 1 minute, Bobs – touch bottom with hand, return
to surface, 5 times, Streamline off wall underwater, Crawlstroke 25 yards with
alternate breaths, Backstroke 25 yards, Breaststroke kick 25 yards, Dolphin
kick 25 yards, Corkscrew, Kneel dive.
Level 5: Safety, Tread water 3 minutes, Bobs – touch bottom with hand,
return to surface, 10 times, Intro to somersaults. Upon successful completion
of level 5, swimmers will be able to swim 300 yards using any combination of
Crawlstroke, Backstroke, Breaststroke, or Elementary Backstroke.
Class schedules may change based upon demand. No cancellations allowed
within 7 days of the start of a new session. No children under the age of 3.
Private lesson request forms are available at the front desk or in the
Aquatic Department. Lessons are scheduled based on instructor
availability.
Fee:
Members $27.50 per half hour
Non-Members $35 per half hour
Semi-private lessons, add $5 for each additional swimmer
Workout and have fun! Designed for high school swimmers
and older, this program provides organized workouts and
technical improvement for all abilities. Participants should have
an understanding of the basic strokes and be able to swim two
lengths of the pool. Receive group and individualized feedback by
a qualified swim coach. Improve your strokes, increase your fitness
level, and/or prepare for competition.
Days: Mon./Wed., 6:00 – 7:00 a.m.
Tues./Thurs., 9:00 – 10:00 a.m. & Saturdays, 7:30 – 8:30 p.m.
Water Aerobics
Water Aerobics:
Straight-forward exercises done in an easy-to-follow pattern make
this class a great way to get fit! Intervals of cardio and strength
training movements are combined to maximize your workout time.
Stretching completes the class. Heart rate monitors are encouraged.
Aqua Motion:
This class consists of range of motion, muscle strengthening,
and endurance building activities as well as flexibility exercises.
It incorporates walking or rebounding in various directions and
strides utilizing specific upper body movements. This class will
improve agility and range of movement, improve lateral movement,
increase core strength, increase balance and body awareness. It is
great for those with arthritis, fibromyalgia, joint replacements, post
surgery rehab, pre and post natal or for cross training.
Water Cross:
This class incorporates a cardiovascular workout with movements
of running, jumping and bouncing. During class techniques of
circuit training and speed intervals and integrates exercises to
improve muscular strength, endurance, range of motion, balance,
and mobility. Pilates based exercises are included to develop “core
strength and length.” The class ends with yoga-style stretching to
enhance posture and body awareness. Discover the differences
between movement in water and on land. Water classes are great
for Active Aging participants.
There is always at least one lap lane available, except for Monday Thursday 4:00 - 7:00 P.M. All members are expected to share whatever
lane space is available.
While we allow open swim during swim lessons, please keep in mind that
our lesson demand varies monthly. If you have questions regarding the
best time to swim during a lesson block, feel free to ask a lifeguard.
Questions: Contact Aquatics Director Drew Whorley Ext 2228 or via email at drew@columbiaathletic.com
Columbia Athletic Clubs Silver Lake • 505 128th Street SE • Everett WA 98208• 425.745.1617
APRIL SILVER LAKE SMALL POOL SCHEDULE
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
Swim
Lessons
9:00 - 12:45
Swim
Lessons
Swim
Lessons
Swim
Lessons
Swim
Lessons
10:00 - 2:00
10:00 - 2:00
10:00 - 2:00
10:00 - 2:00
Supervised
Swim
12:45 - 1:45
Swim
Lessons
4:00-7:30
Swim
Lessons
4:00-7:30
Waterbabies
4:00-8:00
Swim
Lessons
4:00-7:30
Waterbabies
4:00-8:00
Pool Closed
Columbia Athletic Clubs Silver Lake • 505 128th Street SE • Everett, WA 98208 • 425.745.1617
APRIL SILVER LAKE SMALL POOL CLASS DESCRIPTIONS
Wahoo Swim Team
Private Swim Lessons
Practice Schedule
Monday, Wednesday, Friday 4:00-5:00 or 4:45-5:45 or 5:30-6:30 p.m.
Tuesday, Thursday, Friday 4:00-5:00 or 4:45-5:45 or 5:30-6:30 p.m.
Saturdays 11:15 a.m. - 12:00 p.m. or 12:00-12:45 p.m.
Masters Swim
Our non- competitive swim team has seven different practice
options! The goal of this program is to provide swimmers of all
abilities the exposure to proper stroke technique through drill work
and games. This program features 45 minutes of pool time and fifteen
minutes of dry land activity that will focuses on core strengthening.
Pre-requisite: previous enrollment in level 4.
Group Swim Lessons
At Columbia we work to distinguish ourselves by providing a quality
learning environment with an emphasis on instruction, small classes
and warm water. The knowledge our staff has acquired from over 100
years of combined practical swimming and teaching experience has
resulted in the development and implementation of a quality swim
lesson program that is always working to learn and grow. We believe
the fundamental components to success in swimming stem from
focusing on safety, fun, positivity, and providing young swimmers
with a technical skill set that they can depend on for the rest of
their swimming life. We combine these core beliefs with a customer
service driven approach to registration and coordination. We do all of
this because we genuinely care about your child’s experience in the
water.
Level 1: Safety, Water adjustment, Bubbles, 5 Bobs with bubbles, Jump in and
return to wall with assistance, Assisted front float, Assisted back float, Kicking
front and back, Open eyes under water, Front glide 3 feet, Front glide with
kick 6 feet, Side glide with support, Assisted back glide, Deep water exposure,
Intro to crawlstroke arm motion, assisted front to back float (rollover).
Level 2: Safety, Tuck float, Unassisted bob 10 times, Jump in from side and
return unassisted, Supported side glide with 10 breaths, Sculling on back
with kick 20 feet, Holds breath underwater for 6 counts, Crawlstroke 20
feet, Unassisted back float, Intro to backstroke, Side glide without support,
Front glide with kick 15 feet, Back glide with kick 15 feet, Intro to elementary
backstroke, Unassisted front to back float (rollover).
Level 3: Safety, Bob on platform retrieve dive toy 5 times, Intro to treading
water, Side glide with rhythmic breathing 15 yds, Crawlstroke with rolling
on back for breath 15 yds, Backstroke 15 yds, Changing directions while
swimming, Breaststroke kick on back and front, Elementary Backstroke 15
yds, Retrieve objects from bottom, Jump into deep water and return.
Level 4: Safety, Tread water 1 minute, Bobs – touch bottom with hand, return
to surface, 5 times, Streamline off wall underwater, Crawlstroke 25 yards with
alternate breaths, Backstroke 25 yards, Breaststroke kick 25 yards, Dolphin
kick 25 yards, Corkscrew, Kneel dive.
Level 5: Safety, Tread water 3 minutes, Bobs – touch bottom with hand,
return to surface, 10 times, Intro to somersaults. Upon successful completion
of level 5, swimmers will be able to swim 300 yards using any combination of
Crawlstroke, Backstroke, Breaststroke, or Elementary Backstroke.
Class schedules may change based upon demand. No cancellations allowed
within 7 days of the start of a new session. No children under the age of 3.
Private lesson request forms are available at the front desk or in the
Aquatic Department. Lessons are scheduled based on instructor
availability.
Fee:
Members $27.50 per half hour
Non-Members $35 per half hour
Semi-private lessons, add $5 for each additional swimmer
Workout and have fun! Designed for high school swimmers
and older, this program provides organized workouts and
technical improvement for all abilities. Participants should have
an understanding of the basic strokes and be able to swim two
lengths of the pool. Receive group and individualized feedback by
a qualified swim coach. Improve your strokes, increase your fitness
level, and/or prepare for competition.
Days: Mon./Wed., 6:00 – 7:00 a.m.
Tues./Thurs., 9:00 – 10:00 a.m. & Saturdays, 7:30 – 8:30 p.m.
Water Aerobics
Water Aerobics:
Straight-forward exercises done in an easy-to-follow pattern make
this class a great way to get fit! Intervals of cardio and strength
training movements are combined to maximize your workout time.
Stretching completes the class. Heart rate monitors are encouraged.
Aqua Motion:
This class consists of range of motion, muscle strengthening,
and endurance building activities as well as flexibility exercises.
It incorporates walking or rebounding in various directions and
strides utilizing specific upper body movements. This class will
improve agility and range of movement, improve lateral movement,
increase core strength, increase balance and body awareness. It is
great for those with arthritis, fibromyalgia, joint replacements, post
surgery rehab, pre and post natal or for cross training.
Water Cross:
This class incorporates a cardiovascular workout with movements
of running, jumping and bouncing. During class techniques of
circuit training and speed intervals and integrates exercises to
improve muscular strength, endurance, range of motion, balance,
and mobility. Pilates based exercises are included to develop “core
strength and length.” The class ends with yoga-style stretching to
enhance posture and body awareness. Discover the differences
between movement in water and on land. Water classes are great
for Active Aging participants.
There is always at least one lap lane available, except for Monday Thursday 4:00 - 7:00 P.M. All members are expected to share whatever
lane space is available.
While we allow open swim during swim lessons, please keep in mind that
our lesson demand varies monthly. If you have questions regarding the
best time to swim during a lesson block, feel free to ask a lifeguard.
Questions: Contact Aquatics Director Drew Whorley Ext 2228 or via email at drew@columbiaathletic.com
Columbia Athletic Clubs Silver Lake • 505 128th Street SE • Everett WA 98208• 425.745.1617
APRIL SILVER LAKE GYM SCHEDULE
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
Open Gym
Basketball
Ages 16 and older
Boot Camp
5:45-6:45
Kyle
South
FRIDAY
SATURDAY
SUNDAY
Boot Camp
5:45-6:45
Kyle
South
Half Gym Reserved
5:30am-7:30am
Open Gym
Basketball
Ages 16 and older
Half Gym Reserved
7:00am-8:30am
Rhythm and Play
Ages: 2-5
9:30-10:30
South
Total Body Cond
9:15-10:15
South
Rhythm and Play
Ages: 2-5
9:30-10:30
South
Total Body Cond
9:15-10:15
South
C.S.I. $
9:00-10:00
Buffy
South
Turbo Kids/Insanity $
10:00-11:00
Program Staff/Brandy
Open Gym
Basketball
Ages 16 and older
Full Gym
Basketball
Gary
Half Gym Reserved
10:00am-12:00pm
11:00-2:30
North
Private B-ball
* Gary
See Descriptions
South
Private B-ball
* Gary
See Descriptions
South
Private B-ball
* Gary
See Descriptions
South
Private B-ball
* Gary
See Descriptions
South
Private B-ball
* Gary
See Descriptions
South
FASTR +
4:00-5:00pm
Chrissy
South
FASTR
6:00-7:00
Brittney
Full
$ Insanity Workout
7:35-8:35
Brandy
South
Boot Camp Class
6:00-7:00
FULL
Zones Training $
7:00-8:00
Lindsay
South
Basketball Pick Up
Game 10+
4:30-5:30 North
Supervised Open Gym
5:45-6:45pm
Program Staff
North
Adult
Basketball
Open Gym
Basketball Pick Up
12 & older
4:00-5:00
North
Fit’N’Fun
5:00-5:45
Program Staff
North
Learn’n’Burn
Boot Camp Class
6:00-7:00
FULL
Zones Training $
7:00-8:00
Lindsay
South
Kids Night Out
18-Apr
4-6pm
Full
Teen Night Out
18-Apr
8-10pm
Full
Family Fun Night
April
&
7:00-9:00pm
Full Gym
8:30-10:00pm
Full Gym
Please call the
Front Desk
to check on
Gym availability!
Columbia Athletic Clubs Silver Lake • 505 128th Street SE • Everett, WA 98208 • 425.745.1617
APRIL SILVER LAKE GYM CLASS DESCRIPTIONS
April Complimentary
Youth Classes
Please reserve your child’s spot for the
following classes! If there are no sign-ups
for a program 24 hours in advance, the
program will be canceled. If you need your
child dropped off or picked up in Kid’s
Club, please make a Kid’s Club reservation
for your child and communicate with staff
for pick-up and drop-off. Thank you.
New Day! Starting April 2nd, we will offer
Fit ’n’ fun and learn ’n’ burn on Thursday.
FIT ‘N’ FUN: Start in the Youth Lounge with
stories, games and fun, then move to 45
minutes of FITNESS with Program Staff in
half gym. Please reserve your spot.
Ages: 3 – 6
Days: Thursdays, 4:45 – 5:45 p.m.
LEARN ’N’ BURN: 20 minutes of a TOTAL
body workout in half gym and then move
on to an organized activity like kickball,
geezerball, badminton, capture the flag
or foursquare. Gym games vary. Please
reserve your spot.
Ages: 7 – 12
Days: Thursdays, 6:00 – 7:00 p.m.
TURBO KIDS: Learn how to juggle, jump
rope and play lots of tag games. Please
reserve your spot. Space is limited.
Ages: 3 – 8
Days: Saturday, 10:00 – 11:00 a.m.
SUPERVISED OPEN GYM: Supervised
gym games in half gym. A wide variety
of games to meet the needs of the
participants who sign up for this program:
kickball, foursquare, flyer’s up, tag games,
pickle ball, badminton or dodgeball!
Ages: 6 – 12
Days: Wednesday, 5:45 – 6:45 p.m.
No sign ups necessary to
participate in the following
programs!
RHYTHM AND PLAY: Stop by the
activities desk at the front of the Club, or
contact Cheyenne Rose at cheyenner@
columbiaathletic.com for more details.
Days: Mon./Wed., 9:30 – 10:30 a.m.
Ages: 2 – 5
FAMILY FUN NIGHT: All CAC family
members are welcome to join our Friday
Family Fun Nights. We set up an activity
through the different departments and
hope your family will play.
Dates: Friday, April 17 (check for activities)
Time: 7:00 – 9:00 p.m.
OPEN GYM BASKETBALL: Show up, ready
to play BASKETBALL. Half or FULL GYM if 10
or more show up to play.
New! ADULTS pick up basketball Open Gym
16 yrs. and older come and play ball!
Days: Wednesdays, 8:30 – 10:00 p.m.
Saturdays, 7:00 – 8:30 a.m.
Sundays, 10:00 a.m. – 12:00 p.m.
Middle/High School Pick-up:
Day: Sundays, 4:30 – 6:00 p.m.
(6th – 12th grade)
Youth Pick-up:
Day: Wednesdays, 5:00 – 5:45 p.m.,
(Ages 10 and older)
Fee Based Activities
April “Yuck” Kids Night
Parents drop off your kids and go out
for dinner or a movie. We will feed your
kids dinner, wear them out with games
in the gym, the group ex room and the
youth lounge. Older participants will go
swimming, while younger participants
have more time for games in the kid’s club
and youth lounge. This night will be gooey,
goopy and gross! Wear old shoes and
clothes for the experiments.
Date: Saturday, April 18
Time: 4:00 – 8:00 p.m.
Ages: 3 – 11 (Swimming for ages 5 & up)
Fee: $25 Member/$35 Non-member
April “Yuck” Teen Night
This night is all about the fear factor with
food, games with goo, goop and gross
things. Movie in the pool, hide and seek
after club closes and dinner!
Date: Saturday, April 18
Time: 4:00 – 8:00 p.m.
Ages: 6th – 8th Grade (Middle school)
Fee: $15 Member/$20 Non-member
Youth 3 on 3 Basketball
Tournament - Coming May
2/3.
“Jump into May!” Columbia Athletic Club’s
3rd annual 3 on 3 basketball tournament.
Team of 3 to 4 participants to play in our
3 on 3 Basketball Tournament. Double
elimination. Youth brackets: (3rd/4th),
(5th/6th, 7th/8th). High School bracket:
(9th – 12th grade). The Café will offer May
Madness Specials all weekend. Please
register your team at the front desk before
April 20th to guarantee your Team’s spot
and T-shirt for the tournament!
Date: Saturday, May 2
(High School, grades 9 – 12)
Time: 5:00 – 9:00 p.m.
Date: Sunday, May 3 (grades 3/4)
Time: 11:00 a.m. – 2:00 p.m.
Date: Sunday, May 3 (grades 5/6, 7/8)
Time: 3:00 – 8:00 p.m.
Youth Team Registration Fee: $80
Member/$100 Non-member (If registered
by February 27th guaranteed a T-shirt)
Gary Gardner Private
Basketball Trainings
Gary teaches private and semi-private
Basketball Lessons. Please contact Gary for
his availability. The south side of the gym
will be used Monday to Saturday, his times
vary in the afternoons between 2:00 to
6:00 p.m. Thank you.
Columbia Athletic Clubs Silver Lake • 505 128th Street SE • Everett, WA 98208 • 425.745.1617
APRIL SILVER LAKE MIND/BODY STUDIO SCHEDULE
MONDAY
TUESDAY
WEDNESDAY
Yoga Flow
5:45-6:45
THURSDAY
FRIDAY
SATURDAY
SUNDAY
Yoga Flow
5:45-6:45
Helen
Helen
Yoga
7:00-8:15
Yoga
7:00-8:15
Yoga
7:00-8:15
Helen
Helen
Helen
Pi-Yo
8:00-9:00
Brandy S
Power
Vinyasa Yoga
85-90’
9:30-10:35
Carmen
Hot 26 Yoga
100-105’
9:30-10:30
Colette
Pilates Barre
Yin/Yasa Yoga
11:00-12:00
10:45-11:30
Carmen
Melt Method
9:30-10:30
Cheree
Hot Power Yoga
100-105’
10:45-11:45
Carrie
Marni
Hot 26 Yoga
100-105’
9:30-10:30
Colette
Yoga Stretch
11:00-12:00
Bari
Power
Vinyasa Yoga
85-90’
9:30-10:35
Carmen
Pilates Barre
10:45-11:30
Kate
Hot Yoga
100-105’
9:15-10:30
Rotating Instructor
Hot Power Yoga
100-105’
9:00-10:00
Erika
Intro to Yoga
and Meditation
11:00-12:00
Helen
Group
Centergy
3:00-4:00
Brienne
Hot Power Yoga
100-105’
4:45-5:45
Brandy W.
Hot Power Yoga
100-105’
4:45-5:45
Carrie
Youth Yoga
All Ages
4:45-5:30
Brandy W.
Hot 26 Yoga
100-105’
4:45-5:45
Colette
Intro to Yoga
and Meditation
6:15-7:15
Helen
Group
Centergy
6:00-7:00
Jenna
Hot Power Yoga
100-105’
6:00-7:00
Brandy W.
Group
Centergy
6:00-7:00
Mary
Hot 26 Yoga
100-105’
7:30-8:30
Colette
Pilates Barre
Yin/Yang Fusion
80-85’
7:05-8:05
Marni
Melt Method
7:10-8:10
Kate
7:10-8:10
Cheree
Columbia Athletic Clubs Silver Lake • 505 128th Street SE • Everett, WA 98208 • 425.745.1617
APRIL SILVER LAKE MIND/BODY CLASS DESCRIPTIONS
MIND BODY STUDIO CLASS DESCRIPTIONS
Please bring your own mat to all Yoga, Group Centergy and
Pilates Mat Classes.
Pilates Mat:
Condition the deeper, supporting muscles of the body to improve
posture, balance, strength and coordination.
Intro to Yoga and Meditation:
Intro to Yoga and Meditation for the beginner. Learn basic poses,
postures, and balances along with proper form and alignment.
Class closes with meditation.
Group Centergy®:
Redefine Your Self with Group Centergy®. Grow longer and
stronger in this invigorating 60-minute mind-body workout. Group
Centergy incorporates yoga and Pilates fundamentals with athletic
training for balance, mobility, flexibility, and the core. Emotive
music drives the experience as you breathe and sweat through this
full-body fitness journey. Take the time to Center Your Energy with
Group Centergy.
Yoga:
This class encompasses all aspects of yoga; strength, alignment,
balance, breathing, focus of mind and flow of energy. The mixture
of basic and challenging poses will help you feel strong and
renewed.
Yoga Basics:
You may have been to the intro yoga classes or just have not made
it into practice in a while. This class will help your body move and
flow through the asana with fresh awareness and ease. Time will
often be spent going deeper in a particular pose. This is an all levels
class.
Gentle Yoga:
This is a class for those just beginning a yoga practice, recovering
from injury, or those needing a slower paced yoga experience.
Focus is on alignment, flexibility, and breathing.
Power Vinyasa Yoga:
A dynamic, flowing class taught in the style of Baron Baptiste.
Vinyasa Flow Yoga:
A mixed level, active and flowing class for those wanting to deepen
their practice. A variety of poses will be explored. An excellent class
for those needing to cross train and stretch for tennis and running.
Hot Yoga:
Sixty-minute class. A set sequence of 26 postures and 2 breathing
exercises designed to work every muscle, organ, joint, gland,
tendon, ligament and cell in the body. An excellent full-body
workout done in a heated environment.
Yoga Flow:
This class offers the foundation poses of Yoga with a focus on
proper breathing and proper alignment. We will flow through the
poses using the breath. A great opportunity to work on flexibility
and endurance. Sometimes energetic, sometimes slower, depend
on class participants.
Pilates Bar
Barre is the latest fitness craze sweeping the nation, and now
you’ve got it right here at Columbia Athletic Club! Barre combines
Ballet, Pilates and Yoga to give you an amazing 45-minute workout
that will sculpt your legs, butt and core, scorch calories, and leave
you feeling lean and elongated. You don’t need to be a dancer to
participate. We take inspiration from dance and ballet, melding
these with fitness moves gleaned from Pilates as well as the grace
and wisdom of Yoga.
Yin Yoga:
This class is designed to stretch and lengthen the muscles of the
body. Great for athletes and yoga participants of all levels. Poses
will be held for an extended period of time, creating elongation of
muscles that we use during exericse and everyday life.
Yin/Yang Fusion:
A thoughtful fusion class of Hot Yoga, Vinyasa Flow and Yin Yoga.
Strength, breathe and stretch all in one hour!
MELT Method:
This all-levels class uses specialized soft body rollers and small
MELT hand and foot balls to simulate the results of manual
therapy. The MELT Method is a simple self-treatment method that
eliminates chronic pain, improves performance and decreases
stress brought on by everyday living.
Note: In order to take the Melt Method weekly classes, you must first take an Intro to Melt
Method workshop and purchase your own MELT roller. Workshops are held every 4-6
weeks here in the mind/body studio
Columbia Athletic Clubs Silver Lake • 505 128th Street SE • Everett, WA 98208 • 425.745.1617
APRIL SILVER LAKE GROUP EXERCISE SCHEDULE
MONDAY
TUESDAY
Bootcamp
(GYM)
5:45-6:45
Kyle
Group Core
6:05-6:35
Kyle
Water Aerobics
7:45-8:45
Maria
Group Core
8:45-9:15 Chrissy
Zumba
9:15-10:15
Linda
Group
Power
10:20-11:20
Bari
Group Power
8:45-9:45
Bari
Wednesday
Total Body
Conditioning (GYM)
9:15-10:15
Jenny
Group
Blast
9:50-10:50
Zumba
9:00-10:00
Donna
Group
Power
10:20-11:20
Bari
Chrissy
Quigong
2:15-3:15pm
Pam
Brian/Martha
Group
Blast
4:45-5:45
Mary
Group
Power
4:45-5:45
Dot
Step & Strength
4:45-5:45
Group Kick
Bootcamp
(GYM)
6:00-7:00
Bobby
Group Kick
Water Aerobics
7:35-8:35
Maria
Insanity Workout
(Gym $)
7:35-8:35
Brandy S
FRIDAY
Group Core
6:05-6:35
Kyle
Bootcamp
(GYM)
5:45-6:45
Kyle
Water Aerobics
7:45-8:45
Maria
Aqua Zumba
2:15-3:00
6:00-7:00
Lori
Group Core
7:05-7:35
Lori
THURSDAY
Darcy
6:00-7:00
Lori
Group Core
7:05-7:35
Lori
Group
Power
7:05-8:05
Maria
Water Aerobics
7:45-8:45
Maria
Group Power
8:45-9:45
Maria
Total Body
Conditioning (GYM)
9:15-10:15
Jenny
Group Core
10:00-10:30
Chrissy
Step & Strength
8:45-10:00
Darcy
Group
Power
10:20-11:20
Kyle
SATURDAY
SUNDAY
Group Core
7:30-8:00
Kyle
Group Kick
8:00-9:00
Kyle
Group Power
9:05-10:05
Mary
Insanity Workout
10:00-11:00 (GYM)
Brandy S
Group
Blast
10:15-11:15
Mary
Group
Power
4:45-5:45
Mary
Bootcamp
(GYM)
6:00-7:00
Linzy
Group
Power
7:05-8:05
Maria
Insanity Workout
(Studio $)
7:35-8:35
Brandy S
Columbia Athletic Clubs Silver Lake • 505 128th Street SE • Everett, WA 98208 • 425.745.1617
Group
Power
9:30-10:30
Mary
APRIL SILVER LAKE GROUP EXERCISE CLASS DESCRIPTIONS
Group Exercise Class Descriptions
Boot Camp/Total Body Conditioning:
This class is designed to increase speed,
agility, muscle strength, and endurance
using basic military, plyometric, sport
specific movements and calisthenics. Be all
that you can be!
Group Power®:
Group Power® is Your Hour of Power! Blast
all your muscles with this high-rep weight
training workout. Using an adjustable
barbell, weight plates, and body weight,
Group Power combines squats, lunges,
presses, and curls with functional integrated
exercises. Dynamic music and a motivating
group atmosphere will get your heart rate
up, make you sweat, and push you to a
personal best! Power Up!
Step & Strength:
Explosive step movements along with fun
music and creative choreography. Enjoy this
cardio class along with body conditioning
that utilizes weights, bands, the ball and
more!
Group Blast®:
BLAST OFF your workout with 60 minutes
of cardio training that uses The STEP® in
highly effective, athletic ways. Group Blast®
will get your heart pounding and sweat
pouring as you improve your fitness, agility,
coordination, and strength with exciting
music and group energy. HAVE A BLAST!
Interval Training:
This hour does it all…Intervals of cardio,
strength and abdominal training provide
a full body workout. Get ready to get into
great shape!
Group Kick®:
Kick Some . . . with Group Kick®! This
gripping hour burns a ton of calories and
builds total body strength! Tap into the
hottest mixed martial arts movements done
at a rapid-fire pace to smash your cardio
fitness. From the boxing ring to the fighting
cage, Group Kick combines cutting-edge
moves with thrilling music. This electric
experience is addictive! Bring It On with
Group Kick!
Kickboxing:
This martial arts-based cardio class will kick,
punch and move you into shape! Easy-tofollow movements in an athletic format
make this hour a great class for everyone.
Abdominals and stretch complete the class.
Zumba!:
Get ready to move! This Latin Dance based
exercise class combines the best of Latin
and traditional dance movements to make
for a fun-filled hour of exercise. Shake,
shimmy and move yourself into shape!
Zumba Plus:
This class incorporates 45 mins of traditional
Zumba for an excellent cardio workout
followed by 30 minutes of Zumba toning
utilizing hand weights for strength training.
Group Core®:
Let’s get Hard Core! Train like an athlete
in 30 action-packed minutes. A strong
core, from your shoulders to your hips, will
improve your athletic performance, help
prevent back pain, and give you ripped
abs! Expert coaching and motivating
music will guide you through functional
and integrated exercises using your body
weight, weight plates, a towel, and a
platform – all to challenge you like never
before. Reach Your Peak with Group Core®!
Qigong:
Qigong is an ancient Chinese health care
system that integrates physical postures,
breathing techniques and focused
intention. It is an integration of physical
postures, breathing techniques, and
focused intentions. The gentle, rhythmic
movements of Qigong reduce stress, build
stamina, increase vitality, and enhance the
immune system. It has also been found
to improve cardiovascular, respiratory,
circulatory, lymphatic and digestive
functions.
Water Fitness
Water Aerobics:
Straight- forward exercises done in an
easy-to-follow pattern make this class a
great way to get fit! Intervals of cardio and
strength training movements are combined
to maximize your workout time. Stretching
completes the class. Heart rate monitors are
encouraged.
Aqua Motion:
This class consists of range of motion,
muscle strengthening, and endurance
building activities as well as flexibility
exercises. It incorporates walking or
rebounding in various directions and strides
utilizing specific upper body movements.
This class will improve agility and range
of movement, improve lateral movement,
increase core strength, increase balance and
body awareness. It is great for those with
arthritis, fibromyalgia, joint replacements,
post surgery rehab, pre and post natal or for
cross training.
Water Cross:
This class incorporates a cardiovascular
workout with movements of running,
jumping and bouncing. This class uses
the techniques of circuit training and
speed intervals and integrates exercises
to improve muscular strength, endurance,
range of motion, balance, and mobility.
Pilates based exercises are included to
develop “core strength and length.” The class
ends with yoga-style stretching to enhance
posture and body awareness. Discover the
differences between movement in water
and on land. Water workouts are wonderful
for the active aging. This class is fun,
innovative, and effective.
20/20/20:
Class format changes every 20 minutes.
Segments may include, hi-lo, step, bosu,
interval work, strength,core and more.
Something for everyone! All levels.
Columbia Athletic Clubs Silver Lake • 505 128th Street SE • Everett, WA 98208 • 425.745.1617
APRIL SILVER LAKE CYCLE STUDIO SCHEDULE
MONDAY
Group Ride
9:15-10:15
TUESDAY
WEDNESDAY
THURSDAY
R30
5:30-6:00
Group Ride
5:45-6:45
R30
5:30-6:00
Kyle
Chrissy
Kyle
Cycle
Cross
9:15-10:30
Dot
R30
9:30-10:00
Chrissy
FRIDAY
Group Ride
9:15-10:15
SATURDAY
SUNDAY
Group Ride
9:00-10:00
R30
9:00-9:30
Jenna
Mary
Chrissy
Buffy
Group Ride
6:00-7:00
Group Ride
6:00-7:00
Mary
Karla
Cycle Class Descriptions - updated 6/10
Group Ride:
Everyone finishes first in Group Ride! Pedal in groups, roll
over hills, chase the pack, climb mountains and spin your
way to burning calories and strengthening your lower
body. This 60-minute cycling program is geared for anyone
that can ride a bike. Motivating music, awesome instructors
and an inspiring group environment lets you Ride On!
R30:
Get fitter in only 30 minutes! It’s as easy as riding a bike and
in R30, riding a bike has never been better! Burn calories,
improve muscular endurance, and build cardio fitness as
you ride with surges, short intervals, power, and end with
a rush! Inspiring music and motivating coaches will ensure
that Everyone Finishes First!
Cycle and Strength:
Get your full body cardio and strength workout in a fun
filled 75 minutes! The class starts off with 45 minutes of free
style cycling and is followed up with 30 minutes of strength
and core exercises.
Columbia Athletic Clubs Silver Lake • 505 128th Street SE • Everett, WA 98208 • 425.745.1617