FRIENDSHIP ACCOMPLISHMENT BELONGING

Summer Program Guide YMCA OF THE SANDHILLS WWW.YMCAOFTHESANDHILLS.ORG FRIENDSHIP ACCOMPLISHMENT BELONGING THE BEST SUMMER EVER! Fayetteville Branch 2717 Fort Bragg Road Fayetteville, NC 28303 Hope Mills Branch 3910 Ellison Street Hope Mills, NC 28348 North Branch 3725 Ramsey Street Fayetteville, NC 28311

Facility Information Conduct Policies (Pg. 1) Contact Us (Pg. 1) Hours of Operation (Pg. 1) Membership (Pg. 1) Program Participant Special (Pg. 1) Summer Fitness Schedules (Pg. 2-4) Youth Development Aquatics (Pg. 5) - Competitive Swim Team - Junior Lifeguarding - Progressive Swim Lessons Child Care (Pg. 5) - After School - Camp - Child Watch - PREP Fitness (Pg. 6) - Home School Physical Education - Kid s Group Fitness - Kid s Mat - Teen Bootcamp - ZUMBA Kid s Sports (Pg. 6) - Team Sports: Soccer & Flag Football - Karate - Youth Running Healthy Living Aquatics (Pg. 7) - Arthritis Water Aerobics - Aqua Zumba - Family-Style Swim Lessons - High Impact Water Fitness - Lap Swim - Private Swim Instruction Group Exercise (Pg. 7) - Core - Cycling Table of Contents - Les Mills Body Attack - Les Mills Body Pump - Les Mills Body Step - PiYo - P90X - Silver Sneakers -TRX - Turbo Kick - Yoga -ZUMBA Personal Training (Pg. 8) - Body Composition Analysis - Complimentary Session - Equipment Orientation - Package Rates Social Responsibility Activity Groups (Pg. 9) - Active Older Adults (A.O.A.) Special Events (Pg. 9) -Twilight Heroes Run Kid s Night Out (Pg. 9) - Summer Schedules Health and Safety Training (Pg. 9) - American Heart Association CPR - American Red Cross CPR - American Red Cross First Aid - American Red Cross Lifeguard - American Red Cross Water Safety Instructor Volunteer Opportunities (Pg. 9) - Administration - Aquatics - Child Care - Internships - Special Events -Sports No-Cost Summer Childcare (Pg.10)

1 Facility Information Code of Conduct Membership Benefits YMCA members will always treat staff, equipment, and facilities with respect. Members will act in accordance with Y values of caring, honesty, respect, and responsibility. Members agree to abide by all Y policies and procedures. 910-426-9622 Contact Us Option 4: Fayetteville Branch Option 5: Hope Mills Branch Option 6: North Branch Branch Hours: Hours of Operation Monday-Thursday: 5:30 a.m. 9:00 p.m. YMCA membership opens the door to many exciting family, individual and community programs that are designed to build a healthy spirit, mind, and body. You and your family will enjoy the benefits of the Y through participation in a variety of fun and healthful activities from aquatics to summer camp and team sports to Zumba! Membership Pricing* HOUSEHOLD PLAN JOINING FEE MONTHLY COST YOUTH $25 $22 FULL-TIME STUDENT $25 $25 ADULT $50 $34 2 ADULT $75 $54 FAMILY 1 $75 $54 Friday: 5:30 a.m.-8:00 p.m. Saturday: 8:00 a.m.-4:00 p.m. Sunday: 1:00 p.m.-5:00 p.m. Child Watch Hours: Monday-Saturday (AM): 8:00-12:00 p.m. Monday-Friday (PM): 4:00-8:00 p.m. Pool Hours: Monday-Thursday: 5:30 a.m.-8:45 p.m. Friday: 8:00 a.m.-4:30 p.m. Saturday: 8:00 a.m.-3:45 p.m. Sunday: 1:00 p.m.-4:45 p.m. Facility Rental Hours: Saturday: 4:15-6:15 p.m. Sunday: 5:15-7:15 p.m. FAMILY 2 $90 $64 FAMILY 3 $100 $78 FAMILY 4 $110 $92 SENIOR $25 $32 SENIOR COUPLE SILVER $0 $25 $52 Paid by health insurance, call for details! *DEBIT CARDS ARE NOT ACCEPTED FOR AUTO-PAY Membership Sale for Program Participants All Y program participants can save on enrollment and program fees by becoming a YMCA member. Membership benefits also include pool access, group fitness classes, wellness equipment and more! Join and Save up to $69 Program participants may redeem up to a $69 discount towards membership joining fees during the program season only. Valid only 1 credit per household.

2 YMCA OF THE SANDHILLS GROUP EXERCISE SCHEDULE FAYETTEVILLE BRANCH: May August 2015 Monday Tuesday Wednesday Thursday Friday Saturday 8:00AM WATER AEROBICS 8:30AM CHAIR YOGA 8:00AM WATER AEROBICS 8:30AM CHAIR YOGA 8:00AM WATER AEROBICS 8:00AM WATER AEROBICS 8:35AM SILVER 8:35AM SILVER 8:35AM SILVER 9:30AM HIGH IMPACT 9:30AM HIGH IMPACT 9:30AM HIGH IMPACT 9:45AM SILVER 9:45AM SILVER 9:45AM SILVER 10:00AM ZUMBA 10:00AM ZUMBA 10:00AM ZUMBA 11:00AM ARTHRITIS 11:00AM SILVERS 12:00PM ARTHRITIS 11:00AM ARTHRITIS 11:00AM SILVER 12:00PM ARTHRITIS 11:00AM ARTHRITIS 11:00AM SILVER 12:00PM ARTHRITIS 5:30PM BODY PUMP 5:30PM PIYO 5:30PM BODY PUMP 5:30PM PIYO 5:30PM P90X 6:30PM ZUMBA 6:30PM ZUMBA 6:30PM ZUMBA 6:30PM ZUMBA 6:30PM ZUMBA 6:45PM WATER AEROBICS 6:45PM WATER AEROBICS What s your Y story? Let us know how the Y has impacted your life #mycause on facebook and you could win a free month of membership! CLASS DESCRIPTIONS: Please see page 6-7 for more information about healthy living programs and group exercise! AQUATIC FITNESS: Class slots highlighted in green are located in the pool (average water temperature is 87 degrees)

3 YMCA OF THE SANDHILLS GROUP EXERCISE SCHEDULE NORTH BRANCH: May-August 2015 Monday Tuesday Wednesday Thursday Friday Saturday 5:30AM CYCLING 5:30AM TRX 5:30AM CYCLING 5:30AM TRX 8:00AM BOOT CAMP 8:00AM BOOT CAMP 9:00AM ZUMBA 9:00AM BODY PUMP 9:00AM BODY ATTACK 9:00AM BODY PUMP 9:00AM BODY ATTACK 9:00AM BODY PUMP 9:00AM PIYO 10:00AM TRX 9:00AM CORE N MORE 10:00AM TRX 9:00AM CORE N MORE 10:00AM TRX 10:00AM BODY PUMP 10:00AM ZUMBA 10:00AM CYCLING 10:00AM ZUMBA 10:00AM CYCLING 10:00AM ZUMBA 10:00AM CYCLING 10:00AM YOGA 10:00AM YOGA 10:00AM YOGA 10:00AM YOGA 10:00AM YOGA 11:00AM BODY ATTACK 11:00AM CHAIR YOGA 11:00AM SILVER FIT 11:00AM CHAIR YOGA 11:00AM SILVER FIT 11:00AM CHAIR YOGA 4:30PM BODY ATTACK/ TABATA BOOT CAMP 4:30PM BODY PUMP 4:30PM BODY ATTACK/ TURBO KICK 4:30PM BODY PUMP 4:30PM BODY ATTACK/ TABATA BOOT CAMP 5:30PM ZUMBA 5:30PM KID S FITNESS 5:30PM ZUMBA 5:30PM KID S FITNESS 5:30PM ZUMBA 5:30PM TRX 5:30PM PIYO 5:30PM TRX 5:30PM PIYO 5:30PM TRX 5:30PM YOGA 5:30PM BODY STEP 5:30PM YOGA 5:30PM BODY STEP 5:30PM YOGA 6:30PM BODY PUMP 6:30PM ZUMBA SENTAO/ STEP 6:30PM BODY PUMP 6:30PM ZUMBA 6:30PM BODY PUMP 6:30PM CYCLING 6:30PM TRX 6:30PM CYCLING 6:30PM TRX What s your Y story? Let us know how the Y has impacted your life #mycause on facebook and you could win a free month of membership! CLASS DESCRIPTIONS: Please see page 6-7 for more information about healthy living programs and group exercise! SIGN-IN REQUIRED: Class slots highlighted in green are paid programs and require receipt or multi-pass for entry. KID S FITNESS: Class slots highlighted in yellow are designed for young members ages 5-12, parents must remain in the branch during class

4 YMCA OF THE SANDHILLS GROUP EXERCISE SCHEDULE HOPE MILLS BRANCH: May-August 2015 Monday Tuesday Wednesday Thursday Friday Saturday 8:30AM BODY PUMP 8:30AM STEP PLUS 8:30AM BODY PUMP 8:30AM STEP PLUS 8:30AM BODY PUMP 9:00AM ZUMBA 8:30AM KIDS FITNESS 8:30AM (ROTATING CLASS) SEE BRANCH FOR DETAILS 8:30AM KIDS FITNESS 8:30AM (ROTATING CLASS) SEE BRANCH FOR DETAILS 8:30AM KIDS FITNESS 9:00AM BARRE SCULPT 8:30/ 9:30AM (ROTATING CLASS) SEE BRANCH FOR DETAILS 9:30AM CYCLING 8:30/9:30 AM (ROTATING CLASS) SEE BRANCH FOR DETAILS 9:30AM CYCLING 8:30/9:30 AM (ROTATING CLASS) SEE BRANCH FOR DETAILS 9:00AM KID S FITNESS 9:30AM KIDS FITNESS 9:30AM KID S FITNESS 9:30AM KIDS FITNESS 9:30AM KID S FITNESS 9:30AM KID S FITNESS 10:00AM BODY PUMP 9:35AM ZUMBA 9:30AM HOT YOGA 9:35AM ZUMBA 9:30AM HOT YOGA 9:35AM ZUMBA 10:00AM P90X 10:35AM SILVER 10:30AM YOGA STRETCH 10:35AM SILVER 10:30AM YOGA 10:35AM SILVER 11:00AM RAGE CIRCUIT 4:30PM TEEN BOOTCAMP 5:30PM BODY PUMP 4:30PM TEEN BOOTCAMP 5:30PM BODY PUMP 5:30PM (ROTATING CLASS) SEE BRANCH FOR DETAILS 11:00 AM WARM YO- GA FLOW 5:30PM ZUMBA 5:30PM HOT YOGA 5:30PM ZUMBA /STEP 5:30PM HOT YOGA 5:30/6:30 PM (ROTATING CLASS) SEE BRANCH FOR DETAILS 12:00 PM KID S MAT 5:30PM KID S FITNESS 5:30PM KID S FITNESS 5:30PM KID S FITNESS 5:30PM KID S FITNESS 5:30PM KID S MAT 5:30/6:30 PM (ROTATING CLASS) SEE BRANCH FOR DETAILS 6:30PM KID S MAT 5:30/6:30 PM (ROTATING CLASS) SEE BRANCH FOR DETAILS 6:30PM KID S FITNESS 6:30PM YOGA 6:30PM ZUMBA 6:30PM CYCLING 6:30PM ZUMBA 6:30PM CYCLING 6:30PM ZUMBA 6:30PM YOGA 6:35PM HOT YOGA 6:30PM YOGA 6:35PM HOT YOGA 6:30PM KID S FITNESS 6:30 PM (ROTATING CLASS) SEE BRANCH FOR DETAILS 6:30PM KID S FITNESS 6:30 PM (ROTATING CLASS) SEE BRANCH FOR DETAILS What s your Y story? Let us know how the Y has impacted your life #mycause on facebook and you could win a free month of membership! CLASS DESCRIPTIONS: Please see page 6-7 for more information about healthy living programs and group exercise! KID S FITNESS: Class slots highlighted in green are designed for young members ages 5-12, parents must remain in the branch during class

5 Youth Development Child Care Aquatics Competitive Swim Team: Ages 5-18 are welcome to dive in to daily practices for our competitive swim team. Participants learn stroke techniques, develop endurance, and strive for personal bests at meets. Youth will also develop a healthy mind and spirit through teamwork and learning YMCA values. The team swims M/W/F from 4:30pm- 6:30pm and travels regularly to competitive meets. Joining fee includes swimsuit, cap, first year USA Swim registration and team shirt. Meet fees vary and are not included in monthly costs. Contact the aquatics office at 910-426-9622 ext. 103 for a swim assessment and more information. Monthly Cost: $49 (2 days) or $59 (3 days) Joining Fee : $150 Summer Only Program : $99 (no joining fees!) Junior Lifeguarding: Learn about water safety and develop leadership in the Y s junior lifeguard program. Program graduates volunteer seasonally at Seabrook Pool to put skills into practice. Progressive Swim Lessons: Begin this lesson of a lifetime as young as six months old. Your child will progress in age and skill as they advance through six levels of swim classes and receive a certificate upon completion of each level. Participants learn safety skills and swimming techniques such as front-crawl, backstroke, breastroke, butterfly, and sidestroke. Each session starts at the beginning of the month following registration and includes eight lessons. Parent-tot and pre-school are 30 minutes in length. School-aged levels 1-6 are 45 minutes in length. Weekday session registration starts the 15 th of every month. Saturday session registration is open the 15th of June and August for the summer quarter. Outreach locations are available for select residential communities! Contact the Y for more information about the pool that s nearest to you. After School: The YMCA s school-aged child care program provides your child the opportunity to learn new skills, be active and have fun with caring staff. Area elementary schools are served as pick-up sites and children are supervised with scheduled activities at the YMCA until 6:00pm. The Y instills core values of caring, honesty, respect and responsibility by engaging participants in activities and discussions that promote character development. After School Care also includes homework help, sports, games, fitness, and healthy snacks to ensure a wellbalanced day. Contact the Y for pick-up sites and cost. Camp: The Y is a leader in creating a fun and adventurous camp experience for children across the nation. Beginning the week of June 15th through the week of August 10th your child will learn, grow and explore different themes from ninjas to sports and music to the great outdoors! Registration is open until all slots are filled. Day Camp and Discovery Camp accommodate children ages 3-13. Inquire at the Welcome Center for payment details. Child Watch: Young Y members ages 6 weeks to 9 years are engaged in youth development while mom and dad focus on wellness. Participants are supervised by staff and get involved in fitness games, crafts, and imaginative play. Members are allowed up to 2 hours in the Child Watch zone daily. for Family Plans PREP: A half day program for children ages 2 ½ to 5 years of age that offers both an educational and recreational platform. Participants learn about shapes, numbers, letters and more! Children must be able to use the restroom independently prior to enrollment. Our daily schedule includes a wide variety of activities such as art, role play, movement to music, reading, and sports with a different weekly theme. A healthy snack and drink is provided daily with the exception of Wednesdays which is pack a lunch day. PREP participants will receive priority registration for Discovery Camp offered during the summer months! PREP program is exclusive to our Hope Mills Branch. Cost: Members $39 Non-Members $69 Cost: Monthly $179 or Weekly $49 Non-Member Joining Fee $45

6 Fitness Kid s Group Fitness: Y members ages 5-12 can stretch, move, and dance their way to being happy and healthy. Classes are led by certified fitness instructors who specialize in working with children. Youth Development Kid s Mat: Exclusive to the Hope Mills Branch, Y members learn the fundamentals of floor gymnastics in a group setting. Classes are led by certified instructors who specialize in working with children. Teen Bootcamp: Exclusive to the Hope Mills Branch, Y members ages 10-15 work together in team building exercises, healthy eating and physical activity! Classes are led by certified instructors who specialize in working with children. ZUMBA Kids: Y members ages 5-12 can be active and explore ZUMBA rhythm. ZUMBA Kids teaches music and moves of different cultures. Classes are led by certified fitness instructors who specialize in working with children. Karate: Karate will help participants of all ages develop confidence, fitness, and self-discipline. Each month students will study self-defense, proper martial arts technique, and sports conditioning. This is a year -round program with monthly registration. Cost: Members $19 Non-Members $39 Youth Running: Girls on the Run, Girls on Track, and Stride combine training for a 5K (3.1 miles) race with healthy living education. Our programs instill selfesteem and strong values through health education, life skills development, mentoring relationships, and physical training, all of which are accomplished through an active community collaboration. The programs operate on site in local elementary and middle schools upon dismissal. Please contact the YMCA Welcome Center for practice days at your child s school. Registration begins in August for the Fall season and January for the Spring season. QUESTIONS? Cost: Members $89 Non-Members $99 Contact the Welcome Center at (910) 426-9622 Online registration may be available for your child s program! Visit ymcaofthesandhills.org for more information. Sports Team Sports: Y members and the community come together each season for some friendly competition. Youth are bringing in the spring season with soccer and tee-ball. The upcoming fall season sports are flag football and soccer. Registration begins in July. Cost: Members $39 Non-Members $69

7 Aquatics Healthy Living Group Exercise Arthritis Water Aerobics: The arthritic water class is designed to increase range of motion and flexibility at a slower pace. The class is 45 minutes in length and taught by a certified instructor. Aqua Zumba: Make a splash with a rhythmic, latininfused water fitness. The class is 45 minutes in length and taught by a certified instructor. Family-Style Swim Lessons: Learn about water safety and the fundamentals of swimming as a family unit with a certified swim instructor. Cost: $169 (4 or less participants, 6 lessons) $210 (5 or more participants, 6 lessons) High Impact Water Fitness: The high impact water fitness class is for Y members who have a good fitness level and are looking for a fast paced and challenging workout. The class will raise your heart rate and work both upper and lower body muscles. High impact water fitness is 45 minutes in length and taught by a certified instructor. Lap Swim: Lap swim offers swimmers a great cardiovascular workout. Whatever pace you work at, come enjoy our relaxing waters and get healthier at the same time. The Y encourages lane sharing and circle swimming. Private Swim Instruction: Develop confidence in the water with a knowledgeable instructor. Whether you re training for your next triathlon or learning the basics, the Y has a member on our team to serve you! Cost: $149 for six lessons All group fitness classes are led by certified instructors and are 50 minutes in length. See the Group Fitness Schedule for availability Core: Strengthen your body and improve posture through stability training. Cycling: High energy indoor cycling workout, great for those looking for a lower-impact exercise to get in shape and burn calories! Les Mills Body Attack: This high-energy interval training class combines athletic aerobic movements with strength and stabilization exercises. Les Mills Body Pump: A barbell class that will sculpt, tone and strengthen your entire body, fast! Les Mills Body Step: Cardio blocks push fat burning systems into high gear followed by muscle conditioning tracks that shape and tone your body. PiYo: A combination of pilates and yoga, designed to build strength and stability, while gaining flexibility in a fun & challenging class that is sure to make you sweat.

8 P90X: An intense routine that provides a rich variety! From cardio to resistance training, strength training, plyometric, ab work and more Healthy Living Rage: Performed around the RAGE CAGE this high intensity class will get your heart rate up and burn more fat in less the time. The RAGE CAGE system includes dips, monkey bars, Olympic rings, trampoline toss, plyo-steps and boxing for a functional full body workout Silver Sneakers: Is a fun, energizing program that helps older adults take greater control of their health. We offer both Muscular Strength & Range of Motion (MSROM) classes, as well as Chair Yoga to increase flexibility and range of motion. TRX Suspension Training: Bodyweight exercise develops strength, balance, flexibility and core stability simultaneously. Members: $5.00 Class Fee or 15 for $45 Multi-Pass (must present pass or receipt for entry) Turbo Kick: A total body workout that will prepare you for whatever punches life throws your way, while Improving strength, stamina, balance and coordination. Yoga: Improves flexibility, increases stamina, builds strength and relaxation through postures and breathing techniques. Exclusive to our Hope Mills branch, look for Hot Yoga or Warm Yoga on the schedule. ZUMBA: Exhilarating, effective, easy-to-follow, Latininspired, calorie-burning dance fitness-party. Personal Training Member Only Benefit Body Composition Analysis: Measure your body mass index (BMI) with a certified personal trainer. Complimentary Training Session: All new members are eligible to receive a 45 minute personal training session within the first 30 days of joining. Equipment Orientation: Wellness staff are available by appointment to assist members in learning how to use cardio, circuit training, and free weight equipment. Package Rates: Need some motivation? We can help you reach your fitness goals by customizing a workout plan to meet your needs. Schedule your consultation at the Y today. New Clients: $99 introductory package (3 sessions) Packages start as low as $29 per session and payment plans are available.

9 Activity Groups Social Responsibility Health and Safety Training Active Older Adults (A.O.A.): A.O.A. members support each other s wellness goals and build a sense of community around one another. The Y offers group trips for A.O.A. members to continue growing their relationships and building lasting memories together. Throughout the year the Y offers group trips to explore the best North Carolina has to offer! The Fayetteville and Hope Mills Branch YMCA s offer monthly potlucks, dinners, and bingo. Contact the Welcome Center for more information. The YMCA offers certified classes, in accordance with the American Red Cross or American Heart Association for all levels of emergency responders. Participants will learn life-saving skills for use both in and out of the pool. Employers may also request the YMCA to host on-site training to improve safety standards of the workplace. Special Events *Trips are priced independently Twilight Heroes Run 5K/10K: Friday, September 11th starting at 6:30pm from the Medical Arts Building downtown. Proceeds from the race will benefit services to community wounded veterans. The Y, in partnership with local leaders has formed a project to develop a community center to honor and serve American veterans alongside the Fayetteville community. For more information please visit www.theveterancenter.org Kid s Night Out Cost: $20 pre-registration $25 race day registration Drop off the kids ages 5-15 every 3rd Saturday of the month at the Fayetteville Branch YMCA for a night of swim, sports and play! From 7pm until 11pm Y staff will offer structured activities for participants (no parents required!) Please register at the Welcome Center prior to the event to reserve your child s slot. Project Responsibility Families: Free Cost: Members $5 Non-Members $10 Certifications Offered: American Heart Association CPR (BLS): $55 American Red Cross CPR: $89 American Red Cross First Aid: Included in CPR Fee American Red Cross Lifeguard: $190 Y members, $250 non-members American Red Cross Water Safety Instructor: $190 Y members, $230 non-members Volunteer Opportunities The YMCA welcomes all teens and adults who want to help make a difference at the Y. From coaching a sports team to helping out at the branch, volunteers allow us to expand our reach and serve more families in the Sandhills community. Please call the YMCA for more information about the opportunities listed below: Administration Aquatics Child Care Internships Special Events Sports

10 The Bridge Program NO-COST SUMMER CHILDCARE The YMCA of the Sandhills in Fayetteville, NC is excited to offer a new program for single mothers who have school-aged children and are working to develop their education and job skills. Starting the summer of 2015, YMCA s will be awarding free summer day camp to eligible families. The purpose of this program is to bridge the challenges of raising a family and continuing higher education. Participation in the Bridge Program will ensure enrolled children are in a safe and nurturing environment. The Bridge Program is new to Fayetteville and Hope Mills communities and the Y hopes the program will create a positive impact for generations to come. HOW DOES CAMP HELP A CHILD IN NEED? 91 percent of parents/caregivers said they agreed the Y s day camp program helped kids make new friends. 81 percent said they agreed the program helped their kids discover what they can achieve. 86 percent agreed their child felt a sense of belonging at their Y camp. Bridge Kids will experience YMCA day camp for the summer season at no cost to their parent. The YMCA is a leader across the nation in youth development programs that work to instill values of caring, honesty, respect and responsibility. Campers enjoy weekly themes, crafts, outdoor games, skill development, swimming and more! When kids are out of school, they can face hurdles that prevent them from reaching their full potential, related to hunger, water safety, academics, safe spaces to play, and health. Through summer camp and other youth development programs, nationwide the Y helps over 9 million youth to hop the gap and achieve more, providing a safe to place to learn, stay healthy and build friendships. To qualify, the family must live independently and have a household income of less than $25,000 annually. Mother's enrolled in the Bridge Program will also be asked to provide verification of full-time student status with Fayetteville State University, Fayetteville Tech Community College, Miller Motte College or Methodist University. Applications will be accepted beginning late March and space is limited. For parents and caregivers who meet the criteria for the Bridge program and enjoy seeing their child s face glow when retelling a camp story, and want to see their child accomplish new life skills, the Y encourages you to apply for assistance. If you are interested in making a financial contribution to the Bridge Program, please contact a Branch Director nearest to you. Go to www.ymcaofthesandhills.org and click on Camp to download the application or call (910) 426-9622