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YMCA Health & Fitness
YMCAs are collectively the largest provider and promoter of health and fitness programs, active in more than 10,000 communities across the country. Locally, the YMCA of Cass and Clay Counties has been voted the #1 place for exercise in the Fargo-Morrhead area. This can be attributed to the YMCA's continued commitment to offering high quality, cutting-edge programs, instruction and equipment.
Health & Fitness Programs
In addition providing exceptional facilities to allow you to reach your wellness goals, the YMCA offers programs to help you get started and keep going.
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Included in Membership
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Specialty Programs - additional fees apply
Other Programs
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Group Fitness Classes
Group Fitness classes offer participants the chance to stay active and motivated under the instruction and supervision of certified staff. Classes are offered daily on a drop-in basis. Just grab a class card when you check in at the front desk to reserve your spot. CLICK HERE for the group fitness class sechedule.
Formats Offered:
Simple Series
This series has three simple group fitness formats to choose from. Simple Step is a low impact class with simple choreography. Simple Cycle will burn calories and work the heart with out impact. Simple Cardio will allow you to burn calories. In Simple Yoga, you relax and just stretch.
BODYPUMP™
This is the original barbell class that strengthens your entire body. This 60-minute workout challenges all your major muscle groups by using the best weight-room exercises like squats, presses, lifts and curls.
Cycle Reebok™
This is a fitness and athletic training class conducted on stationary cycles using music and imagery to propel riders through a heart pounding and non-impact workout.
Cardio
We offer multi-level classes where instructors can challenge both the “fit” members and encourage the “novice” exercisers. Classes include Step, Turbo Kick, BOSU and more.
Mind•Body - Yoga & Pilates
The YMCA offers a style of yoga that combines the traditions of yoga along with the principles of exercise for strength and flexibility training. STOTT Pilates™ is the optimal way to achieve strength, fl exibility and endurance, without adding bulk. You will strengthen the core of the body and deep abdominals.
BODYSTEP™
This is the energizing step workout that makes you feel liberated and alive. Using a height-adjustable step and simple movements you get huge motivation. Cardio blocks push fat burning systems into high gear followed by muscle conditioning tracks that shape and tone your body.
BODYVIVE™
This is the low-impact group fi tness workout that lets you choose just how hard you work using the VIVE™ balls, VIVE™ tubes and optional hand weights. Best of all, you finish feeling thoroughly rejuvenated.
Water Exercise Classes
The YMCA has many levels of water aerobic activities. Classes are included in your membership and offered on a drop-in basis. Feel free to stop by the swimming pool and check them out or ask for a tour at the time of a class you may be interested in to observe a class. Not sure where to start? Contact Pauline Alba 701.364.4167 for a class recommendation.
Click Here for the current aquatics schedule.
Click Here for more programs in aquatics.
Fitness Center Orientations
The YMCA fitness staff is here to help you get started reaching your fitness goals through a series of three free orientations that are included with your YMCA membership. You will have three new workout programs to choose from. New members are encouraged to take advantage of this opportunity to help them become more comfortable and confident in the fitness center. Simply contact the fitness staff to set up an appointment to get you on your way to a more fit you.
Active Older Adult Programs
SilverSneakers® Muscular Strength & Range of Movement
Have fun and move to the music through a variety of exercises designed to increase muscular strength, range of movement, and activity for daily living skills. Hand-held weights, elastic tubing with handles, and a ball are offered for resistance; a chair is used for seated and/or standing support.
SilverSneakers® Cardio Circuit
This class combines fun with fitness to increase your cardiovascular and muscular endurance power with a standing circuit workout. Upper body strength work with hand-held weights, elastic tubing with handles and a ball is alternated with non-impact aerobic choreography. A chair is offered for support, stretching and relaxation exercises.
SilverSneakers® YogaStretch
This class will move your whole body through a complete series of seated and standing yoga poses. Chair support is offered to safely perform a variety of postures designed to increase flexibility, balance and range of movement. Restorative breathing exercises and a final relaxation will promote stress reduction and mental clarity.
SilverSneakers® SilverSplash®
Activate your aqua exercise urge for variety! SilverSplash® offers LOTS of fun and shallow water moves to improve agility, flexibility and cardiovascular endurance. No swimming ability is required, and a special SilverSneakers® kickboard is used to develop strength, balance and coordination.
SilverSneakers® SilverCircuit® - Call (701) 356-1468 for Program Dates.
The SilverSneakers Weight Circuit class provides personal training attention in a small group format with a trainer and SilverSneakers participants in a weight room environment. SilverSneakers participants learn how to safely operate stationary and free weight equipment, develop a progressive strength training regimen, and with the guidance from the trainer, track their progress on a personalized workout log.
Classes are included in your YMCA membership!
Click here for a schedule of group fitness classes, including SilverSneakers®
If you have a qualifying health plan, your entire membership may be FREE!
Contact Mandy at 701.356.1468 or e-mail for more information.
New to Fitness
When you are ready to commit to your health, the YMCA wants to help you get started right. We have compiled a "New to Fitness" brochure that highlights all of the classes, fitness areas and programs that are great for beginners. Our goal is to help you learn the basics and get motivated to keep with your new program. Click Here to download the brochure, or stop by either front desk to pick one up.
Commit to be Fit
Have you struggled with developing or maintaining a workout routine? We offer a FREE eight week class for members who want to enjoy a lasting, healthy lifestyle and Commit To Be Fit! This class includes information on the basics of exercise and nutrition, class discussion and group workout. Classes meet on Thursdays from 6:30-8:00 p.m. at the YMCA Downtown Branch and are limited to 20 people.
The next sessions of Commit to be Fit is:
January 7 - February 25, 2010
Call 701.293.9622 to get registered for this free class.
Body Composition and Blood Pressure Testing
The YMCA offers free blood pressure and body composition screenings for all
members. These short, simple tests can be done by any fitness staff. Please stop by the fitness desk to get your readings. For information, please contact the fitness coordinator at 701.356.1468.
W.O.W. (Women on Weights) -
This three-week program is designed to give women the knowledge and confidence to perform a free weight training workout. You will gain results through education, motivation and personal attention. (Members - $20.00; Non-Members - $40.00)
Personal Training
Working out with a personal trainer will assist you in reaching your fitness goals
quickly and safely. Your YMCA currently has three independent trainers available:
Jeff Duerr 701.239.9556
Becca Murphy 701.361.4628
Kathi Rogers 218.329.3256
*Additional fees apply.
Massage Therapy
The YMCA has three independent massage therapists, Greg Glur and Jerry Wendel-Daub at the Downtown Branch (Appointments - 701.293.9622) and Erica Satter at the Schlossman Branch (Appointments - 701.866.3463).
Adult Noon Circuit - Click Here for Current Program Dates
This 45-minute weight circuit class is designed to challenge your major muscle groups.
Get a full body strength training workout conveniently over your lunch hour.
Climbing Wall Programs
Advanced Climbing - Click Here for Current Program Dates
(Ages 14+) Develop climbing technique, including: footwork, body positioning, controlled breathing, route climbing, crack climbing and more. Watch yourself become a better climber each week!
Fitness Climbing
(Ages 14+) Classes Begin October 14! Climbing provides one of the best full body workouts by involving ones cardiovascular system as well as sculpting and toning muscles. Come on a weekly basis to get a fun work out or just a few times to learn the basics on how to establish your own climbing workouts. Organized workshops held the first and third Wednesdays of each month at 6:00 p.m. and 9:00 p.m. at the Schlossman Branch.
Route Setting
(Ages 14+) Classes Begin October 14! One of the most rewarding parts of rock climbing is learning how to set a route and have others try it! An instructor will be available each Wednesday so you can come in and set. Introductory workshops held the first and third Wednesdays of each month at 7:00 p.m. at the Schlossman Branch.
For more information on climbing wall programs, please contact Anna Malmquist at (701) 356-1453.
Lunch & Learns
The YMCA hosts wellness speakers the first Tuesday of each month. Join us in Dawson Lounge at the YMCA Downtown Branch at noon for the topic of the month.
Cost is $10.00 and includes soup and a sandwich from Marcy’s Kitchen.
September 1 - Benefits of Yoga December 1 - Surviving the Holidays
October 6 - Cancer Awareness January 5 - Blood Donation Month
November 3 - Healthy Backs February 2 - Heart Health
Bible Study
Friday Evening Bible Study
You are invited to a Bible study at the Downtown Branch on Friday evenings from
7:30-8:30 p.m. There is no cost to attend. For information, call John Dabill at (701)
541-4290.
Sports Leagues
Racquetball League
Registration Begins November 9, 2009! Matches are played at the Downtown Branch. Registration forms are available at the front desk or at www.ymcacassclay.org/forms. Contact Dave Harman at (701) 364-4116. Dates may change due to participation.
Divisions: Men’s – A, B, C, D, & Novice Women’s – A, B, C, D, & Novice
Cost: Members - $20.00 Non-Members - $40.00.
Co-Ed Wallyball League
The YMCA is organizing teams for a wallyball league to begin a seven-game season this December. Games will be played in the evenings and teams must have at least four players. Cost is $75.00 per team. For more information or to register your team, call Dave Harman at (701) 364-4116.
LIVESTRONG at the YMCA is a 12-week fitness program designed for cancer survivors who have become chronically fatigued or deconditioned as a result of their disease and/or treatment. We are now enrolling for new sessions of this program. For details, please contact Meghan at (701) 364-4138.
Services are FREE and include a FREE 12-week YMCA Membership!
Coming Soon - LIVESTRONG at the YMCA Family Fitness Programming and Teen Programming!
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