Silver Lake April 2020

Inspiring healthier lives since 1981.NEWSfifitt

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GROUP EXPlease note: due to current

closure, all class times and dates are subject to change.

Wine & Yoga Night with Marni MillsJoin instructor Marni Mills for an evening of Gentle Flow yoga, light fare, wine and conversation.

Spring is in the air and Mother’s Day is coming!

Wine tasting will be from William Grassie Estates.

Mark your calendars and plan to unwind and share the night with us and someone you enjoy.

Take home a special souvenir gift too!

Reserve your space at the Front Desk.Childcare will be available by reservation only.Date: Friday, April 24Time: 7 – 9:30pmPlace: Mind/Body StudioFee: $30 + tax Member (single) $55 + tax Members (couple) $35 + tax Non-member (single) $60 + tax Non-members (couple)

To Our Valued Members

In accordance with state mandate, Columbia Athletic Clubs suspended operations effective March 17th. We anticipate being operational in the month of April, and will continue to take steps to mitigate any exposure of the Coronavirus within the facility upon reopening.

At the time of this publication there are still a lot of unknowns regarding our operations, but we remain committed to providing a positive space for health and recreation for all our members, guests, and staff, and hope all those in our community affected by the Coronavirus have remained as safe, healthy, and active as possible.

See inside for planned programs, classes, and events for the month of April, but please note some programming is subject to change based on operating capacity.

Help us Keep the Club Clean!This is also a good time to review gym etiquette to make a safer, healthier gym environment. Please do the following to keep you and others safe:

• Hand washing is one of the best ways to help stop the spread of the virus, so we ask members and guests to wash their hands after using the restroom and use hand sanitizer where provided. We ask that members and guests shower before entering the pool. Showering helps remove sweat, lotions, sunscreen, bacteria and organic matter that would otherwise end up in the pool.

• Members and guests should also wipe down equipment with provided wipes and spray bottles. It is estimated that an exercise bike has 79 times the bacteria of a water faucet and free weights have 362 times the bacteria of a public toilet. Wiping equipment before and after use will help eliminate much of that bacterium.

• Members and guests should place their towels in the towel drops even if they are unused.

• Finally if you feel sick it is best to stay home. Even if mildly sick it is best to stay home and recover rather than pushing through a workout. This will help prevent spreading the illness and help you recover faster. With proper hygiene practices the gym is still a viable option to burn the pent up energy from staying home.

Thank you for your contribution to make CAC a safer place.

Table of ContentsGroup Ex ........................... Pages 1 – 2Active aging ..................... Page 3Programs .......................... Pages 3 – 4Aquatics ............................ Page 4Tennis ................................ Page 4 Fitness ............................... Pages 5 – 7Youth Fitness .................... Pages 7 – 8Kids Club ........................... Page 8Super Range ..................... Page 9

SILVER LAKE STAFF

GENERAL MANAGERMark Peterson ext. 2248markp@columbiaathletic.com

OPERATIONS DIRECTORKendall Havens ext. 2241kendallh@columbiaathletic.com

PROGRAMS DIRECTORBari Dockens ext. 2226 barid@columbiaathletic.com

FITNESS DIRECTOR Bobby Sorensen ext. 2243 bobbys@columbiaathletic.com

MEMBERSHIP DIRECTOR/GROUP EX DIRECTOR

Dot Chase ext. 2232 dotc@columbiaathletic.com

AQUATICS DIRECTORDrew Whorley ext. 2228drew@columbiaathletic.com

TENNIS DIRECTOR Mark Bergman ext. 2242markb@columbiaathletic.com

KIDS CLUB DIRECTOR Lisa Junkers ext. 2235 lisaj@columbiaathletic.com

FACILITIES MANAGERElvis Wheeler

elvisw@columbiaathletic.com

SUPER RANGE STAFF

OPERATIONS DIRECTORVal Patrick

valp@columbiaathletic.com

NORMAL CLUB HOURS*

Monday – Friday5am – 10:30pm

Saturday7am – 10:30pm

Sunday7am – 8:30pm

*The pool closes 30 minutes before the club closing time.

505 128th Street SEEverett, WA 98208

Phone: 425.745.1617Fax: 425.338.4835

www.columbiaathletic.com

MOSSA Launch: Saturday, April 18 – Sunday April 19Exercise is better in GROUP!

More motivation, more social interaction and support, more fun, and more results!

In Group Exercise, we are here to help you get started, move forward, and get the most out of your workouts.

Join us for one or several of our MOSSA launch classes.

Its a great time to try something new or just experience the new release of your favorite workout.

Launch Schedule:

Saturday, April 18:

9am Group Power

9am Group Ride

10:15am Group Blast

Sunday, April 19:

9am R30

5pm Group Centergy

Let’s Move...Together!

MELT MethodTired 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 self-treatment 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 instructors Cheree Brodrick and Rayna Hwynn 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 Silver Lake, we offer complimentary MELT Classes but require that you first attend the MELT Introductory Workshop.  Please contact Group Exercise Director Dot Chase for information regarding the next Intro to MELT Method Workshop.Days: Wednesdays, 8:30 – 9:30am Saturdays 8 – 9am Place: Mind/Body Studio

Note:  We carry Melt Rollers in our Pro-Shop for you purchasing convenience.  

Hula & Tahitian Dance Grooves - For All Ages!Looking for something new and fun?

How about trying Hula and Tahitian Dance!

Join instructor Joan Marie for this modern class that combines authentic Hula and Tahitian dance moves for an entertaining workout with little or no impact. 

Complimentary for Columbia Athletic Club members, great for all ages!Days: Wednesdays, 10:30 – 11:30am (Hula Basics) Wednesdays, 6:15 – 7:15pm (Hula Basics)  Fridays, 6:30 – 7:15pm (Tahitian Basics)Place: Group Ex. StudioFees: Free to Members $15 + tax Non-member

GROUP EX KIDS

Kids Movement, Music & StretchJoin instructor Lisa for 30 minutes of fun where we’ll move, groove, strengthen and stretch our bodies!Time: Tuesdays, 4 – 4:45pmPlace:  Mind/Body StudioFees: Free to Members/ $5 + tax drop-in for guests when accompanied by a member.

Reserve your space at the front desk

Youth YogaJoin instructor Pam for 45-minutes of fun where we’ll learn about stretching, strengthening and centering our minds and bodies.

Young athletes: This is a perfect class to learn the benefits of flexibility in sport!Time: Mondays 4 – 4:45pmPlace:  Mind/Body StudioFee:  Class is complimentary for members, $5 + tax drop in  fee for guests accompanied by a memberPlease reserve your space at the front desk.

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ACTIVE AGINGOur 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!

PROGRAMSPlease note: due to current

closure, times and dates are subject to change.

Complimentary Youth Programs If there are no sign-ups for a program 24 hours in advance, the program will be canceled.

Fit ’N’ FunMeet, greet and sign in with the program staff in the gym. Program staff will lead games in the gym, a variety of tag games, hula hoop, jump rope, bounce on hippity hop balls and fun games to keep the kids moving. PLEASE Sign up to reserve your child’s spot.Ages: 3 – 6Day: Thursdays, 4:45 – 5:45pm

Learn ’N’ Burn Staff will organize games like kickball, flyer’s up, dodgeball, floor hockey and tag games based on participants who show up. Please sign up at the front desk. Ages: 5 – 10Day: Thursdays, 5:45 – 6:45pm

Kid MoversMeet, greet and sign in with the program staff in the gym. Program staff will organize a variety of gym activities like tag, duck, duck goose, red light green light, fire in the forest and running games. PLEASE Sign up to reserve your child’s spot, space is limited. Ages: 3 – 6Day: Fridays, 9:30 – 10:30am

Karazy KidzMeet, greet and sign in with the program staff in the gym. Kids will focus on balancing, stretching, eye and hand coordination activities and crazy fun games like Kung Fu Panda. This class is designed for the younger participant to get them comfortable with CAC programs and staff. PLEASE Sign up to reserve your child’s spot, space is limited. Ages: 2 & 3 Day: Fridays, 10:30 – 11am

Turbo KidsMeet, greet and sign in with the program staff in the gym. Learn how to juggle, jump rope and play lots of tag games in the gym. We will be dividing the participants into 2 groups: 3 to 5yrs of age and 6 to 8yrs of age. Staff will organize activities that are age appropriate for the participants who are enrolled for the class. When the weather is nice, staff will lead the kids outside to play on the playground which is located by the outdoor tennis courts. PLEASE Sign up to reserve your child’s spot, space is limited. Ages: 3 – 8Day: Saturdays, 10 – 11am

Family Fun NightBring your NERF gear: shooter, darts and protective eyewear! All CAC family members are welcome to join our Family Fun Nights. We set up an activity through the different departments and hope your family will come and meet other members. Complimentary for all CAC family members. Please sign up at the front desk so we know you are coming. Dates: Friday, April 24Time: 6:30 – 8pm Place: FULL GYM Activity: Family Nerf WarsParents and Kids of all ages are welcome!

Open Gym Classes Open gym classes are times that the gym is reserved for members to come for that specific activity, not supervised by a CAC Staff, but a CAC staff can lower a basketball hoop during that time frame. No sign ups necessary. During Supervised gym classes, a CAC staff person will set up and oversee the activity during the time frame and be available to lower the basketball hoops for families with young kids. No sign ups necessary.

For pick-up basketball/volleyball/pickle ball, The Gym is reserved for members to show up and play that sport during the designated time frame.

Sign-ups at the Front Desk are required for Fee base and Complimentary programs to reserve your child’s spot.

Pick-up Basketball Adult: Ages 16 & older: Mondays/Fridays, 7 – 8:30amAges 16 & older: Tuesdays, 4 – 5:45pm

Pick-up Volleyball:Ages 12 & older: Sundays, 6 – 7:30pm

Pick-up Pickle ball: Ages 18 & older: Fridays, 11am – 1pm (Full Gym), Wednesdays, 7:30 – 9:30pm (Full Gym)

Supervised Gym Games:A CAC staff person will organize dodgeball, kickball, badminton, pickle ball or capture the flagAges: K – 5th grade Days: Saturdays, 11am – 12pm

Open Gym Basketball: Elementary school ages Saturdays, 9 – 10am A CAC staff person can lower the basketball hoop.

Fee Based Activities

Monthly Basketball Training with Gary GardnerParticipants learn the fundamentals of basketball, dribbling, shooting and passing. Gain confidence while learning and having fun. Ages: K – 5th Day: Saturdays, 8:30 – 9:15am Fees: $40 + tax Member per month $55 + tax Non-member per month $15 + tax Member drop-in $20 + tax Non-member drop in

We ask that in the event your child is sick, you keep them home to protect the health of our instructor.

Kid’s Night Out “5 Senses”There will be a wide variety of gym games using the 5 senses, obstacle course, tag and crazy basketball relays. We provide dinner for the kids, a dance party with glow in the dark bracelets and a craft before they go swimming! Please sign up to reserve your child’s spot! We recommend participants bringing in their own life jacket if they are not strong swimmers.Date: Saturday, April 18Ages: 3 – 11 Time: 4 – 8pmFee: $25 + tax Member $35 + tax Non-member

SUMMER CAMPS are Here!

Summer Camp enrollment is open!

Check it all out at www.columbiaathletic.com/

silver-lake/youth programs, or pick up a copy of our Summer

Guide at the Club.

AQUATICS 

Swim Lesson UpdatesHey parents! Be sure and check our website for updates related to our swim lesson programming, with the disruption in schedule we’ve experienced recently, previously scheduled session dates for group lessons, Wahoo’s swim team, High School swim, and other programs has and will continue to change.

We’ll be sure to update sessions dates they’re decided, and look forward to swimming with you soon!

TENNIS

Tournaments NotificationCurrently the USTA has suspended all USTA Sanctioned Events until April 20th.This includes league play for adults and juniors. Here is our Spring Tournament information in hopes that we get to return to play.

These tournaments are dependent upon the USTA allowing sanctioned events again.

USTA Silver Lake NTRP Adult Tournament - Doubles onlyTake 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. Date: April 23 – 26 Fees: $20 + tax per player $40 + tax per team Entry Deadline: April 13 (Online Registration Available at USTA’s tennislink.)

USTA Silver Lake NTRP Adult Tournament – Singles onlyAll Singles players should sign up for our annual USTA/NTRP Singles Tournament. Playing divisions 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.Date: May 14 – 17Fees: $30 + tax per entry (two entry limit)Entry Deadline: May 4 (Online Registration Available at USTA’s tennislink)

Ladies CUP 2020/21 Sign-ups Normally we would have been taking sign-ups by now for next season. However, with the CUP league entertaining the thought of putting playing restrictions at each level,

we’ve tabled the sign-ups until we know what the league will be doing. As soon as we know what the league is doing, Mark Bergman will meet with last year’s CUP captains and then we’ll start the sign up process for next season. 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 mid-February. Each team needs between 10 to 14 players. If your playing level is between 2.5 to 5.0 there is a team for you. If you have questions or an interest in joining the league please contact Mark at markb@columbiaathletic.com.

Junior Tennis NewsThe SLJT Session IV was supposed to start March 23rd - currently while club is closed there are no SLJT classes.

As soon as the club reopens, the SLJT classes will pick up as normal. We will prorate for the missed classes that occurred while we were closed.

We will be taking a break during the Everett school spring break week from our normal schedule. The break is from April 6th through the 12th, and we’ll hopefully resume April 13th, and have two more weeks in the session ending April 26th. 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.

We are still taking sign ups for Summer Tennis Camps. Please refer to our Summer Program Guide or Website for Camp dates, times and pricing. Last year, many of the Tennis Camps filled up so make sure to get a jump on sign ups.

SLJT is on Facebook! 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.

Outdoor Courts Will Open- Once Club Opens AgainSilver 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. We will pressure wash them once the pollen season has finished; roughly early May. Please remember that your outdoor reservations are separate from your indoor reservations.

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FITNESSFREE hour with a Personal TrainerThis is your chance to learn from the best in the industry!

In this hour you will:

• Set realistic goals

• Learn proper equipment use

• 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.

Complete your Free Hour and receive (2) IMPACTraining Small Group Coupons. These are good towards any (2) small groups sessions. You must enroll at the front desk prior to the session. Please present and hand over the coupon upon use.

To schedule your Free Hour contact Fitness Director, Bobby Sorensen.

Nutrition For LifeA CAC - Silver Lake

Nutrition Program for Members

1-on-1 Nutrition Sessions Overwhelmed by all the information out there when it comes to nutrition? Looking for some assistance in finding a plan that is customized to you? Schedule an hour nutrition meeting with Kelsey today! She will work with you 1 on 1 to discuss your current nutrition habits. While helping you establish goals and assist you in reaching them in the best way for your body. Because after all, everybody is different! Fee: $80 + tax / hour 30 min follow ups (in person)Fee: $60 + tax

Package OptionsThis is a great option for anyone looking to ditch the quick fix where you’re forced to eliminate entire food groups, and instead ready to focus on creating lasting

change! You will focus on habit based practices to build skills, and in turn use those new found skills to achieve your goals in a sustainable and healthy way. You will work alongside Kelsey over the course of the entire program and receive access to an online system called ProCoach where you will receive daily lessons, habits, and feedback from Kelsey herself!

Each package includes the following:

• Weekly, bi-weekly or monthly in person, phone, or facetime check ins.

• Unlimited text/email support between sessions.

• Custom nutrition guide with portions based off of goals.

• Daily lessons & habits.

• Anything you need to feel supported throughout your journey.

Fees: 6 weeks: $250 + tax 3 months: $425 + tax (15% discount from standard package rate) 6 months: $800 + tax (20% discount from standard package rate) 12 months: $1,500 + tax (30% discount from standard package rate)

Nutrition Focused Health TalksInterested in learning more about overall nutrition? Keep your eyes open for specific topics that interest you! Kelsey, will be hosting FREE health talks to help members expand their knowledge on several nutrition topics such as pre/post workout nutrition, how to read a nutrition label, meal prep, grocery store tours and more! FREE: Dates / Times TBDContact Kelsey at kelseyd@cactrainers.com for upcoming dates and times.

Trainer’s Corner: Personal Trainer - Bobby

What’s your favorite Athletic Wear?

Ten Thousand (shorts), Goodfellow (tops), and 361° (shoes)

Only 10 minutes to workout, what do you do? 

3 sets of descending reps (12-9-6) of Burpees, Wall Balls, and Box Jumps, sprinting down and back in gym 2x in between each set.

What’s your biggest struggle when it comes to fitness? 

My biggest struggle is staying on a plan for an extended period of time. My goals tend to shift and morph every 4-6 weeks!

What do you do for fun?

I enjoy watching sports, going to the movies, and doing house projects. However, the most fun is had when spending time with my wife and kids!

What are your favorite things to do for self-care?

I love naps and journaling ideas for the future!

Random fact about you?

I am a race director for several local 5Ks and road races, helping nonprofits and businesses put on successful community events.

Member Spotlight: Barb“When I first joined Columbia around 8 years ago I had my free session with a trainer. My trainer showed me all the wonderful machines and explained them well. He also informed me about personal training, which I politely declined. I just wanted to take a few classes and maybe use some of the machines. Those thoughts lasted on the way home...not long after I called to set up a few sessions. My goals were simple, I wanted to be able to get up off the floor at school assemblies and lose weight. After one session with my personal trainer, I was hooked. I have had several trainers since then, Eric, Brittney, Lindsay, and now Kelsey, and each has contributed to my goal of getting stronger and feeling healthier. I feel better after each session. I

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love the encouragement I get each week, and I train for me. I feel my best after a great workout, and I leave the gym feeling and looking like an “after picture” but so energized!” -Barb 

“Working with Barb has been such a pleasure. Seeing the excitement on her face, or hearing the expression “well that was fun!” after she lifts something heavy fills me up with so much joy. She is always willing to try new exercises, and lift just about any weight I suggest. Her response usually being, “sure let’s try it and see!” She’s been a long time member, and you can tell that her many years of personal training have paid off in building her strength and increasing her confidence in the gym! Keep up the good work Barb!”- Kelsey 

Introducing MyZone! MyZone is an innovative wearable heart rate based system that uses wireless and cloud based technology to accurately and conveniently monitor your exercise. MyZone is the only activity tracker based on the World Health Organization’s physical activity guidelines. This tool is for anyone who wants an accurate, gamified and motivating wearable. The strap will monitor heart rate, calories, and time exercising in real time, converting that into MyZone Effort Points (MEPs). MEPs focus on rewarding effort rather than fitness.

You will see MyZone marketed around the club and integrated into small group and personal training soon. All you’ll need to get started is the MZ1 strap (just $30) and to download the MyZone app (available for Android and iPhone)

Exercise of the Month: Exercising at HomeExercise of the Month: Exercising at HomeHere’s an at-home routine to help pass the time and ensure you’re staying active!

Unsure of an exercise? head to the CAC Silver Lake Facebook or IG for a video of this workout!

3 x 25 reps

• Crunches

• Half Burpees

• Alternating side lunges

2 x 45 seconds each

• High knees

• Jumping Jacks

• Hollow hold

3 x 25 reps

• T-pushups

• 180° squat jumps

• Plank alternating toe taps

2 x 45 seconds

• Wall sit

• Plank jacks

• Donkey kicks (in air or against a wall)

Our IMPACT Small Groups cover a broad range of styles and focuses. Our schedule includes everything from high-intensity intervals to speed/agility to sports specific

training to the most current fitness trends, such as, heart-rate based training and CrossFit-style workouts. You get all the benefits of personal training mixed into a small group setting and at an affordable rate.

Grab some friends, join a small group today, and feel the difference! Schedules are posted around the club and can be found online. 

Space is limited. 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 the Personal Training Department.

Small Group Fees:

30 minutes: $11 + tax per session (Non-member: $20 + tax)

45 minutes: $13.50 + tax per session (Non-member: $25 + tax)

60 minutes: $16 + tax per session (Non-member: $30 + tax)

There is a 24-hour cancellation policy or the session will be charged to your account. In order to un-enroll, please contact the Front Desk or small group instructor. The small groups are 60 minutes in duration unless specifically listed otherwise.

IMPACT Special Classes

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NEW! Cycle + Shred 6 week ProgramDays: Monday, 5pm, Wednesday, 5:30pm Saturday, 10:30amFee*: $155 + tax (includes Myzone strap - a $30 value)

Highest MEPs wins a prize! Measurements available (pre and post challenge)

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Tread and ShredEach Tuesday, four treadmills will be reserved for an epic interval workout followed by HIIT in the studio. Participation is limited to 4 members.Contact Personal Trainer, Mikayla for more details, mikaylat@cactrainers.com

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IMPACT Regular Classes

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BOSU+BOSU small group training focuses on using the BOSU ball for a majority of the workout. However other training tools and

elements are implemented to ensure the routine targets the entire body, improves overall strength, improves cardiovascular fitness, and pertains specifically to the individual. By adding the BOSU to your weekly routine you will dramatically improve balance and stability, as well as improve your core strength. All fitness levels are welcome and encouraged to join. It only takes a little bit of practice to become a BOSU master! Day: Thursdays, 5pm

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Cardio & Core (30 minutes)Give your body a blast of high intensity intervals using cardio and core exercises. This program is designed to

keep you moving and challenge your foundation. You will get a total body workout and leave feeling accomplished.Days: Mondays, Wednesdays, & Fridays, 7am

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Cycle+ShredGet the best of both worlds in this multi-purpose 60-minute session! The first half will be a fast and effective

cycling session aimed at getting your heart rate up and waking up your metabolism (located in the upstairs studio). The second half will focus on high intensity, full body, bootcamp style exercises so that you are able to achieve an effective strength training session in a short amount of time (located in the IMPACT studio). Days: Wednesdays, 5:30pm Thursdays, 5:30am

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FASTR (45 minutes)Increase your speed, agility and quickness. Incorporated components include strength, power,

coordination, balance and flexibility. If you are looking to improve your neuromuscular adaptation, improve your athleticism, and increase your knowledge on injury prevention, then this small group is for you! FASTR athletes are better athletes.Days: Mondays, 4pm

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IRONFitIRONFit balances high-intensity, full-body, compound movements through strength and cardio exercises.

Proper mechanics are stressed to ensure safety and progression. From barbells to med balls and kettlebells to box jumps, every muscle will be functionally challenged. IRONFit turns everyday people into high performance athletes.Days: Mondays & Wednesdays, 9:30am Mondays & Thursdays, 6pm Thursdays, 10am

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Metabolic MadnessThis effective, functional, total body group will add lean muscle, speed up your metabolism, and burn more

calories. Using a variety of weight training equipment and adding heavy doses of cardio intervals, Metabolic Madness will challenge you in a fun and new way each week.Days: Fridays, 9:15am

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Sports ConditioningThis small group is designed for athletes, especially those prepping for winter and spring sports, such as basketball, skiing,

golf, and tennis. People who want to work

on balance, agility, and overall toning will benefit from this as well. There will be a lot of footwork components during this session to help with quicker reflexes and stronger hip movements (for those athletically inclined). Also, lots of upper body high intensity interval training will occur (for those who want to tone out or have plateaued in their current training regimen and need to break through that plateau). For those looking forward to their upcoming season, this will undoubtedly be your game changer. Days: Monday & Wednesday, 11am Friday, 8 am

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WarriorGet a full-body workout that targets strength, endurance, and flexibility. This MMA-inspired small group incorporates

circuit training with body weight, free weights and kickboxing. Punch, kick, grunt and sweat your way to a healthier you!Days: Tuesdays, 6pm

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ZonesBlast away calories and get your heart pumping! Zones is designed to hit every muscle while training your heart among

the appropriate zones for each individual. Zones is beneficial for all fitness levels and fitness goals from weight loss to improving endurance and increasing strength. Get fit and make your heart more efficient.Days: Mondays, 7pm

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Returning Soon!TRXtremeCome push your physical abilities and transform your body into the best, well-rounded shape it can be. This

60-minute, volume intense, small group circuit utilizes an array of equipment in order to create a challenging and rewarding full-body workout. Be the resistance!Days: Saturdays, 8am

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YOUTH FITNESS

Free Weight Room and IMPACT Studio UsageYouth members (13 years and older) may use the free weight room and IMPACT Studio following their orientation. They must be with a parent and/or with a personal trainer.

Youth Facility Orientation: 30 minutes | FREEParents of youth ages 8 years 17 years old may request to have a facility orientation for their child on select equipment in the cardio room. Some of the equipment will not be accessible to youth based on their size, weight, and comprehension skills assessed by the trainer. This portion of the orientation is to identify what machines are suitable and which are injury risks.

Aside from facility orientation and limited equipment fitted for kids, youth will also undergo a basic fitness assessment that will measure their strength endurance, flexibility, coordination, and balance (proprioception). Most of the exercises will utilize body weight, resistance bands, medicine balls, and light dumbbells and kettlebells.*

Schedule with any Personal Trainer or through the Fitness Director.*Note: your child must go through the orientation before using any equipment (cardio or fitness).

Kinetic Kids (8 – 12 years old) Kinetic Kids is a great way to start introducing your child to the gym environment at a young age. Our coaches have specific education and training to design fun workouts for your youth that will help them improve coordination, weight control, and prevent injury not only in sports, but also be a great help to even the gamer needing some muscle tone in their posture muscles.

Connecting kids with coaches and other

youth around exercise will help them become more “fitness” minded as they grow older will help encourage healthy lifestyles!

Registration is on first come, first serve basis and occurs monthly. Schedule with Fitness Director at bobbys@columbiaathletic.comFee*: $60 + tax *FOUR 30-minute sessions

Iron Teens (13 – 17 years old) Iron Teens is a novice weight training instructional hour that will focus on making sure every participant understands the proper joint paths when it comes to the press (flat, incline, overhead), squat (front and back), deadlift (conventional, RDL, wide leg), and the row (single arm, bent over, seated). Learning how the hips, shoulders and spine all work together as one system is the foundation to learning how to move correctly and adapt correct form.

The words “Weight Training” usually gets confused with “Weight Lifting”, but weight training is any movement in the gym utilizing gym machines, cables, dumbbells, fixed barbells, bands and body weight. Weight training programs are for teaching the body proper movement patterns under variable resistance levels. Positioning and posture are the primary focuses during these sessions.

Registration is on first come, first serve basis and occurs monthly. Schedule with Fitness Director Bobby at bobbys@columbiaathletic.com.Fees*: $160 + tax (up to 2 participants) $120 + tax (3 or more) *FOUR 60-minute sessions

Please be sure to make reservations for Kids Club on the weekends. We staff based on reservations! Thank you.

Little ThinkersHappy Spring! I read the children How To Catch a Leprechaun. This lead to a fun conversation about how each of the students would catch a Leprechaun. We recorded their answers - enjoy!

Max - “I would put a remote control big shark out to eat him.”

Lachlan - “Put cookies out and tea then a cage drops down to catch him.”

Addy - “I would run away from it.”

Novak - “I would set a dog trap and a Leprechaun trap and the dog would chew him up.”

Zoey - “I would get a person to set a trap with a book and a stick then a water bottle would fall on him.”

Harlow - “A kitty is out and a Leprechaun is coming and the kitty scratches him and when he jumps the trap gets him.”

Jack - “Put up a sign that says safe for Leprechauns, I promise. Then put out a cupcake under a trap.”

Arjun - “A dog is hiding and the Leprechaun comes around the corner and the dog gets it.”

Tanner - “We would set up a metal trap then a fishing pole would pull him up and then the cage would trap him.” 

Take your membership into your own hands with our

self-service portal! Visit columbiaathletic.com/member-area/ and click the “member log in” tab to sign into your account and manage billing, view schedules and even sign up for fitness classes. You’ll need your member ID for that platform, you can find that on your membership card.

Questions? Visit the Membership Department. See you online!

Party Packages

Party with us, it’s a piece of cake

Birthday Parties, End of the Season Celebrations or Rental Space: Let us organize a fun party for you. You can choose a 2 hour Pool Party or a 2 hour Gym Party or a half pool and half gym. Invite up to 24 guests for your party and bring in your own food, drinks, cake and decorations. Member fee is $225 + tax and Non-member fee is $275 + tax.

Contact Bari Dockens to reserve your day/time for your special occasion. Or for more information, please look at our brochure on our website: columbiaathletic.com/silverlake

A Golf Professional has extensive education learning “how people learn.” “We have to know how people learn to be able to teach the skill. Everyone learns differently.

A Golf Professional is not the same as a Personal Trainer. 

A Golf Professional and a student have been known to have a working relationship - that lasts a lifetime. Starting from a Junior to Tour Professional like Jordan Spieth, Rory Mcllroy, and Tiger Woods to name a few. 

As Golf Professionals:

• We teach technical aspects of the game

• We are constantly studying the mental game of golf

• We learn insight into the skills and discipline necessary to maintain focus and and execute great golf shots when they matter

Teaching the golf swing is so much more than learning how to hold a golf club.

Excerpt from Morgan Pressel -  LPGA Tour Player 

“The LPGA has been ahead of the curve in the fight against the threat of COVID-19. I believe it is our duty as an organization to do everything in our power to stop the spread of the virus. With that comes preventing any kind of gathering to protect the health and safety of the fans, players, caddies, staff, volunteers and communities in which we play.

Golf brings everyone together. It is truly a universal game. And when this is all over, I have no doubt that the LPGA will continue to bring people together and make a positive impact on the world, helping us all heal. When the “new normal” comes, the longest running women’s sports organization in the world, and its players, will be ready.” --Morgan Pressel

We will positively get through the challenging times we are now facing. When we do, and it is safe-Professionals will be here to coach, teach, and support our lesson clients in every way you have come to expect from us. 

Golf means so much to so many - we want everyone to enjoy it for many years to come!

Chuck Notestone, PGA  & Val Patrick, LPGA

“When you play golf - you discover it’s connected to just about everything that touches your life.” -Val

COLUMBIA SUPER RANGE

Great Golf Great Golf Starts With Starts With

A Coach A Coach That Gets That Gets

You! You! 

Schedule UpdateDue to the ongoing situation we will not have current schedules posted for the month

of April. We hope to post new schedules as soon as we are allowed to open and resume normal programming.