Columbia Athletic Clubs - Silver Lake505 128th Street SE • Everett, WA 98208

www.columbiaathletic.com

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Sports Conditioning with Luong This small group will be 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). If you are looking to improve your sport performance, this class will be a game changer. Days: Currently not scheduled

T R X

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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 training utilizes the TRX, kettle bells, weights,

plyo boxes, BOSU’s and select exercises to create a challenging and rewarding full body workout. Days: Currently not scheduled

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Z O N E S

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, to increasing strength. Get fit and make your heart more efficient. Days: Currently not scheduled

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: Currently not scheduled

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Cycle + Shred Get 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: Currently not scheduled

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F A S T R

FASTR (45 minutes)FASTR will increase your speed, agility and quickness. Incorporated components include strength, power, coordination, balance and flexibility. If you are looking to

improve neuromuscular adaptation, improve your athleticism, and increase your knowledge about injury prevention then this small group is for you! FASTR athletes are better athletes. Day: Currently not scheduled

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Metabolic MadnessThis effective, functional, total body group training will add lean muscle, speed up your metabolism and burn more calories. Using a variety of weight training equipment and

a heavy dose of cardio intervals, this small group is challenging and fun for all fitness levels. Day: Currently not scheduled

What is IMPACTraining? Intense. Multi-faceted. Performance-driven. Athletic. Cross-Training.

To you, that means MORE RESULTS! IMPACTraining is specifically designed to enhance your fitness experience. Each small group ranges in intensity and focus, and are best taken in addition to personal/partner training sessions. Try your first session for FREE.

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 groups refer to the IMPACTraining schedule or contact Fitness Director Bobby Sorensen.

Small Group Fees:

Monthly Unlimited: $149 + tax (added to monthly membership plan)

Drop-in (per session): $20 + tax Member

Drop-in (per session): $35 + tax Non-member

There is a 24-hour cancellation policy or the session will be charged to your account. To un-enroll, please contact the Front Desk 425.745.1617 or the small group trainer.

Classes Currently Offered:

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Cardio & Core 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, 7:30am

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I R O N F I T

IRONFitIRONFit balances high-intensity, full-body, compound movements through olympic, gymnastic, 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, 10:45am, and 6:15pm, Fridays, 10am

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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! Contact Bobby for information on upcoming times.Days: Tuesdays, 6pm

Other Classes:

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B O S U

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

Make an IMPACT in Make an IMPACT in your Workout Routine!your Workout Routine!