Fee:  $100.00 + tax.
Register via e-mail:  pleno@wac.net or 206.839.4781

Group Classes

Classes are drop-in, except where noted. Junior members attending adult Group Fitness Classes (requires permission from the instructor) will be charged the adult fee.

The following classes are free with a Conditioning Contract or $8+ tax per class, unless otherwise noted.

Group Fitness Classes are located in the 4th Floor Studios. For class times, see the Athletics  Schedules pages of wac.net or pick up a printed copy of the latest Athletic Schedule in the Conditioning areas.

DESCRIPTIONS

All Cardio, Combination and Specialty classes are free with a Conditioning Contract.

Cardio Classes

Cardio H₂O Water Aerobics

A high-intensity workout with low-impact provided by water.

Group Cycling: 60-75 minutes

Group cycling is one of the most effective workouts to hit the fitness scene. Repetitive movement has been proven to burn fat. Instructors lead you on a stationary bike ride with hill climbs, fast races and pace pedaling.  All cycling classes use Heart Zones.  Heart rate monitors not supplied.

Step Evolution:  60 minutes

Good, old-fashioned, full-fledged cardio step! Choreography is upbeat and changing. Advanced move alternatives can be practiced here.

Combination Classes

Buff, Bike & Balance:  60 minutes

An express workout combining four-minute intervals of cycling, weights and core balance practice for an intense fat-burning, cardio and sculpting workout.

B³/TRX^®:  60 minutes

It doesn't get any more confusing.  Or satisfying.  High-energy interval training moving from bike, to floor work, to weight work, to balance work, back to the bike, then to the TRX^® Suspension apparatus, and perhaps more.  All levels.

Cy-TRX^®:  60 minutes

Cardio and strength conditioning/training in 55 minutes or less.  Participants will begin class on stationary bikes, then transfer to TRX^® suspension apparatus, then return to bikes for a power-packed, plateau-busting, sweat-inducing workout followed by stretching either on the floor or the TRX^® suspension system.

Flex/Step:  60 minutes

30 minutes Powerflex™ strength training and 30 minutes cardio NSF step.

Flex/TRX^®:  60 or 90 minutes*

30 minutes of Powerflex™ strength conditioning using hand weights and/or body bars and/or plyo balls and/or balance disks to prepare for 30 minutes of challenging, full-body integration using the TRX^® suspension system.  (*Class on Sunday is 45 minutes of each discipline.)

Kalorie Killer: 75 minutes

A Saturday class incorporating step aerobics and muscular endurance for a thorough weekend workout.

Step & Sculpt: 60 minutes

Alternate step choreography and resistance exercises for a workout that increases cardiovascular endurance and strength.

Not-So-Fancy Step (NSF): 60 minutes

Step plus weights. An intermediate step workout with the addition of hand weights, body bars or plyo balls.

Specialty Classes

Bootcamp Fitness & TRX^® Bootcamp: 60 minutes

The name speaks for itself. Focus on strengthening legs, abs and upper body in a military style. Discipline and intensity is the name of the game. Please allow at least 10 minutes of active warm-up prior to this class.

TRX^® Bootcamp incorporates all the above as well as the TRX suspension system developed for, and utilized by, the military.

Core du Jour: 40 minutes

This fun core class focuses on strengthening your abs and back but also uses the body as a whole.  This variety-filled, comprehensive workout includes yoga, flexibility, and balance.  Bring an open mind and your sense of humor.

Core Lab: 15–30 minutes

Solid core strength and abdominal work.

Powerflex™:  30-60 minutes

Participants follow an instructor to perform simple, controlled movements with a variable weight barbell set to upbeat music, focusing on specific muscle groups with weight and position changes. Suitable for all ages and fitness levels, routines are easy to learn and driven by results.

Triathlon Training Camp:  60 minutes.  Limit: 12

.  Winter 2010 Session - Full. 

.  Spring 2010 Session - Full, with a wait list. 

Build your endurance, shed winter pounds and get the most out of your training.  The camp will be open to all levels and is pertfect for the first-timer or experienced athlete.  This is an all-around training class that is functional to the movement patterns and strength that is required in swimming, cycling and running.  You can expect to increase power, strength and stability to assure yourself of that extra edge next season. 

Participants will to commit to a 2010 event(ie: WAC Sponsored Seafair Triathlon), and certified USA Triathlon Coach Melissa Vrbanac will develop a custom training program, and ongoing assessment for you and your selected event.

If you are interested in being added to the next session, please contact Tamela Thomas via e-mail: tamelat@wac.net, and your e-mail contact information will be forwarded to coach/instructor Melissa Vrbanac for inclusion in the next session.

TRX^® Suspension Training:  45-60 minutes

Bored with weights and sit-ups? TRX^® training is an original workout that uses body weight to help you develop strength, flexibility and core stability no matter what level of athlete you are.  Classes may be completely based on TRX^® training or combined with other venues to create the ultimate strength training workout.

Judo

Judo is a martial art emphasizing throws and grappling techniques. Benefit by learning discipline, respect, mental training and the value of traditions.