Fitness

Winter/Spring2020 EDITION(January 1 - June 15)

you belong here.HOURS:

Monday - Friday: 5:30a - 9p | Saturday: 8a - 8p | Sunday 1p - 7p* Gym closes 15 minutes before The Kroc Center

CONNECT WITH US! KROCHAMPTONROADS.ORG1401 Ballentine Blvd., Norfolk, VA 23504 | (757) 622 - KROC x64351

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FIRST COME,FIRST SERVED.

SPACE IS LIMITED TO 20.

REGISTER AT THE WELCOME DESK

JAB6-week small group training class

Sculpt your dream body while learning the basics of striking. You

will experience explosive rounds of jab, cross, hook and uppercut

combos. Blast the entire body with this energetic class and knock out

those extra pounds!

Session 1 | Jan. 13 - Feb. 22

Session 2 | Mar. 3 - Apr. 12

Session 3 | Mar. 20 - May 30

Thursday & Friday: 6p

$24 per 6-week sessionVisit the Fitness Desk for more information!

Personal & Small Group Training Available!

TOPSTaking Off Pounds Sensibly (Chapter #0788)

It’s never too late to get in shape! TOPS offers tools and programs for healthy living and weight management, with exceptional

group fellowship and recognition.

Thursdays9:30a | Weigh-in

10a | Meeting

CLASS DESCRIPTIONS

AQUATICSAQUA FIT - Cardio Training with resistance allows for a great alternative

to traditional aerobics classes.

CYCLECYCLE & BURN - Start with 30 minutes of interval riding to improve leg

strength, cardiovascular and power endurance and then head for 30 minutes of TRX suspension to build upper body strength and core stability.

H.I.P. (IC) - A fast-paced workout taught on a stationary bike. You’ll climb, sprint, and train to incredible music with a virtual instructor.

HIP-HOP CYCLE - Not your average spin class! Great music, big movements, and pedaling to the latest hit songs!

INTERACTIVE CYCLE - The cycling room is open for cycling at your own pace.

PEDAL N PUMP - A great cardio workout that strengthens your legs and core.

Add weights and resistance bands for a higher intensity.

REVOLUTIONS - A 50-minute cycle class that is full-body and high-energy! With killer arm, core, and cardio sequences, you’ll

experience an incredible mind and body transformation.

RIDE - A 50-minute high intensity interval training ride on a cycle. High intervals and fast paced revolutions will increase your endurance.

STRENGTH & POWER (IC) - This dedicated strength-based ride incorporates steep climbs and rolling hills designed to challenge

your body and push you to perform with a virtual instructor.

DANCE

HIP-HOP STEP - Are you ready to STEP your game up? A fusion of aerobic step and choreographed moves to today’s jams.

MIXXED FIT - Dance your way to fitness with this energetic class, using big and explosive dance movements

POUND - A full-body cardio drumming session using light resistance ripstix. Strengthen and sculpt your muscles and drum your way to a leaner, slimmer physique. (Please Note: Pound will take a break from

January - March and resume in April 2020.)

ZUMBA - A dance fitness workout that’s fun for people of all fitness abilities.

LOW-IMPACTBARRE FIT! - This hybrid of Pilates, dance, cardio, and strength-training is

designed to tighten and tone.

BODY RESTORE - The instructor will guide you through various stretches and SMR (foam rolling) techniques in order to loosen tight muscles,

improve flexibility, and relieve your body of stress.

FLOW YOGA - A class for beginners and seasoned practitioners. Posture practice with an emphasis on breath, alignment, and transitions.

PILATES - Strengthen and lengthen your core muscles while working on breath control, body alignment, and posture.

SILVER SNEAKERS - This upbeat class for active adults improves your strength and flexibility while working on coordination and mobility.

SILVER FIT - A dance fitness workout designed especially for older adults.

YOGA - Improve your balance, flexibility, and breathing techniques.

STRENGTH & CARDIOBODY SHOX - This barbell class uses light to moderate weights with lots of repetition to give you a total body workout! We’ll coach you through each

movement and technique while encouraging and motivating you with great music.

BURN - Are you ready to BURN calories? This choreographed mix of plyometrics, cardio and calisthenics will torch your routine!

CORE & MORE - Focus on toning your abs while getting a great cardio and strength building workout.

L.I.T. (Low-Intensity Training) - This class will combine high-intensity interval training and cardio conditioning to jolt your workout into gear.

RIPPED - Resistance. Intervals. Power Plyometrics. Diet.

SHRED - Focus on raising your heart rate and burning calories. SHRED the calories away!

THE GRIND - This 30-minute H.I.I.T. class will GRIND out the calories in your workout. We will focus on calisthenics and non-weighted body movements to

reach our goals for the day!

TREAD N’ SHED - Torch calories with 2 15-minute intervals, alternating between the floor and treadmill.

TRX CIRCUIT - An awesome combo of cardio and strength building exercises that incorporates TRX exercises.

OTHER ORIENTATION - New to the gym? Sign up at the Fitness Desk for this class that will

teach you the basics of our cardio and strength equipment.

STROLL & ROLL - Bring your infant or toddler for some laps in the stroller around the indoor track. Children must remain in the stroller at all times.

Please refer to the back cover for class schedule. Paid classes require registration in advance. Limit of 20 per class.

Age requirement: 14+, 12-13 with adult supervision. First come, first served.

TAKE THE & WIN PRIZES

January | 10,000 STEPS (Get moving! Can you take 10,000 steps/3x a week?)

February | CLASS ATTENDANCE(How many group exercise classes can you take?)

March | DISTANCE(Head to the beach! Can you run a roundtrip distance to the oceanfront?)

April | FITNESSEach day you will have a different mini-challenge, group exercise class or workout

of the day to complete. This beats boredom and works your muscles efficiently because your body won’t expect the different exercises. Whether you’re new or skilled at working out, each mini-challenge or workout day is tiered to challenge any fitness level. The goal is to get you stronger, fitter, and healthier in a month -

without getting bored!

MARK YOURCALENDAR!January 1 | Closed - New Year’s DayJanuary 11 | KrocFit & Open House

February 14 | Parent’s Night OutMarch 9 - 15 | Member Appreciation Week

March 18 - 20 | Pool ClosedApril 4 | Underwater Easter Egg Hunt

April 5 | Palm SundayApril 10 | Closed - Good Friday

April 12 | Closed - Easter SundayApril 13 - 17 | Spring Break Day Camp

April 25 | Birthday Open HouseMay 25 | Holiday Hours (7a - 11a)

June 5 | Donut DayJune 12 | Family Fun Night