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 & Wellness 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.
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. CLICK HERE for the group fitness class sechedule.
Formats Offered:
Coming Soon! Family Group Fitness Classes Do you want to exercise as a family? Look for new classes coming specifically designed for the family to participate together! We plan to start with Family Yoga and Family BOSU/floor aerobics options. We are gathering input on the best times for family classes now; please share your input! Classes are for ages 8 and up.
Simple Series The Simple Series is perfect those who are new to group fitness. Classes
include Simple Step & Cardio, Simple Cycle, and Simple Yoga. BODYPUMP™ The original barbell class that strengthens your entire body. This workout
challenges all your major muscle groups by using the best weight-room exercises like squats, presses, lifts and curls. We are DOUBLING the class size of BODYPUMP at Fercho YMCA. Try out our Technique class if you’re a beginner!
BODYSTEP™ 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™ The low-impact group fitness 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.
Cycle This fitness and athletic training class is conducted on stationary cycles using music and imagery to propel riders through a heart pounding and non-impact workout. NEW! Dedicated Cycling Studio at Fercho YMCA.
Cardio The YMCA offers multi-level classes where instructors can challenge both the “fit” and encourage the “novice” exercisers. Classes include Step, BBBC, Cardio AM/PM and ZUMBA among others.
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. Pilates is the optimal way to achieve strength, flexibility and endurance, without adding bulk. Top of Page
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.
The YMCA fitness staff is here to help you get started reaching your fitness goals through a series of three free orientations for members. These orientations are designed to help you get familiar with our pull-pin weight machines and find your starting settings. 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 on your way to a more fit you.
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.
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. Top of Page
Have you struggled with developing or maintaining a workout routine? We offer a FREE 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.
Contact the Health and Fitness Director at (701) 364-4140 for details. (Class Limit - 20 people) Click Here for Current Program Dates
Commit to be Fit II - NEW!
This class is a follow-up support class for those who have taken Commit to Be Fit already. It is designed to further support your healthy lifestyle habits through group discussion and workouts. Contact the Health and Fitness Director at (701) 364-4140 for details. (Class Limit - 20 people) Click Here for Current Program Dates
BODYFLOW - NEW!
The Yoga, Tai Chi and Pilates workout that leaves you feeling long, strong, centered and calm. It’s your personal time out from the stress and strains of daily life – a 55-minute group exercise-to-music class that enhances your physical and mental well-being.
Are you a soon-to-be bride, bridesmaid, or even a guest at an upcoming wedding? We want you to TONE UP AND TIE THE KNOT with us first! Our boot camp style class uses cardio and circuit training to get you feeling and looking great. This class will help you increase your muscle tone and confidence so you are wedding-ready. It’s also a great way to meet other wedding party members and exchange wedding-planning tips. Click Here for Current Program Dates
Relax and Meditate - NEW!
Our bodies and minds are feeling the effects of our “over-scheduled/do more” lifestyle. Experience first-hand how meditating can off-set this cycle by alleviating stress and bringing clarity, peace and well-being into our daily lives. Restorative poses are used to calm the body prior to our silent
meditation. This simple technique is taught with the intention to transfer easily to a home practice. No experience necessary. Dressing warmly and bringing a blanket or shawl is recommended.
This class takes you through a series of relaxing movements in basic yoga poses. Intended for beginners in yoga, the instructor will ease you into the motions and build your self-confidence about the exercises.
Learn advanced yoga poses by breaking them down. This class builds and progresses through the poses throughout the session to increase body awareness and alignment safety. The poses taught in the class will prepare participants for more advanced poses.
This program is designed to give women the knowledge and confidence to perform a free weight training workout. Participants gain results through education, motivation and personal attention.
Working out with a personal trainer will assist you in reaching your fitness goals quickly and safely. Your YMCA currently has two independent trainers available:
Friday Evening Bible Study You are invited to a Bible study at the Fercho YMCA 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.
Racquetball League Registration begins November 9, 2010! Matches are played at the Fercho YMCA. Registration forms are available at the member service 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
LIVESTRONG™ at the YMCA is a 12-week group program designed for cancer survivors who have recently become de-conditioned or chronically fatigued from their treatment and/or disease. Participants will work with group instructors that guide them through developing a personalized program using cardio equipment and strength training. The last half of the program helps to solidify what participants have learned and to provide additional opportunity to expand on one’s individualized wellness program. We consider everyone who has “survived” the diagnosis of cancer or supported someone in their journey a “cancer survivor”. For questions and registration please contact Emma Lintelman at (701) 364-4147.
Services are FREE and include a FREE 12-week YMCA Membership!
