Fitness

Fall2019 EDITION

(September 9 - December 31)

you belong here.HOURS:

Monday - Friday: 5:30a - 9p | Saturday: 8a - 8p | Sunday 1p - 7p* Gym closes 15 minutes before The Kroc Center

CONNECT WITH US! KROCHAMPTONROADS.ORG1401 Ballentine Blvd., Norfolk, VA 23504 | (757) 622 - KROC x64351

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FIRST COME,FIRST SERVED.

SPACE IS LIMITED TO 20.

REGISTER AT THE WELCOME DESK

JAB6-week small group training class

Sculpt your dream body while learning the basics of striking. You

will experience explosive rounds of jab, cross, hook and uppercut

combos. Blast the entire body with this energetic class and knock out

those extra pounds!

Session 1 | Sept. 16 - Oct. 18

Session 2 | Oct. 28 - Dec. 13(1 week off for Thanksgiving)

Thursday & Friday: 6p

$24 per session

Visit the Fitness Desk for more information!

Personal & Small Group Training Available!

TOPSTaking Off Pounds Sensibly (Chapter #0788)

It’s never too late to get in shape! TOPS offers tools and programs for healthy living and weight management, with exceptional group fellowship and

recognition.

Thursdays9:30a | Weigh-in

10a | Meeting

CLASS DESCRIPTIONS

LOW-IMPACTBARRE FIT! - This hybrid of Pilates, dance, cardio, and strength-training is

designed to tighten and tone.

FLOW YOGA - A class for beginners and seasoned practitioners. Posture practice with an emphasis on breath, alignment, and transitions.

PILATES - Strengthen and lengthen your core muscles while working on breath control, body alignment, and posture.

SILVER SNEAKERS - This upbeat class for active adults improves your strength and flexibility while working on coordination and mobility.

SILVER FIT - A dance fitness workout designed especially for older adults.

YOGA - Improve your balance, flexibility, and breathing techniques.

CYCLECYCLE & BURN - Start with 30 minutes of interval riding to improve leg strength, cardiovascular and power endurance and then head for 30

minutesof TRX suspension to build upper body strength and core stability.

H.I.P. (IC) - A fast-paced workout taught on a stationary bike. You’ll climb, sprint, and train to incredible music with a virtual instructor.

HIP-HOP CYCLE - Not your average spin class! Great music, big movements, and pedaling to the latest hit songs!

INTERACTIVE CYCLE - The cycling room is open for cycling at your own pace.

PEDAL N PUMP - A great cardio workout that strengthens your legs and core.

Add weights and resistance bands for a higher intensity.

REVOLUTIONS - A 50-minute cycle class that is full-body and high-energy! With killer arm, core, and cardio sequences, you’ll

experience an incredible mind and body transformation.

RIDE - A 50-minute high intensity interval training ride on a cycle. High intervals and fast paced revolutions will increase your endurance.

STRENGTH & POWER (IC) - This dedicated strength-based ride incorporates steep climbs and rolling hills designed to challenge

your body and push you to perform with a virtual instructor.

AQUATICSAQUA FIT - Cardio Training with resistance allows for a great alternative

to traditional aerobics classes.

AQUA JAM - Splash your way in to shape with invigorating, low-impact aquatic exercises.

OTHER ORIENTATION - New to the gym? Sign up at the Fitness Desk for this class

that will teach you the basics of our cardio and strength equipment.

STROLL & ROLL - Bring your infant or toddler for some laps in the stroller around the indoor track. Children must remain in the stroller at all times.

Please refer to the back cover for class schedule. Paid classes require registration in advance. Limit of 20 per class.

Age requirement: 14+, 12-13 with adult supervision. First come, first served.

STRENGTH & CARDIOBURN IT - A total-body strengthening and toning workout.

CORE & MORE - Focus on toning your abs while getting a great cardio and strength building workout.

RIPPED - Resistance. Intervals. Power Plyometrics. Diet.

SHRED - Focus on raising your heart rate and burning calories. SHRED the calories away!

THE GRIND - This 30-minute H.I.I.T. class will GRIND out the calories in your work-out. We will focus on calisthenics and non-weighted body movements to reach

our goals for the day!

TREAD 215 - Torch calories with 2 15-minute intervals, alternating between the floor and treadmill.

TRX CIRCUIT - An awesome combo of cardio and strength building exercises that incorporates TRX exercises.

DANCEHIP-HOP STEP - Are you ready to STEP your game up? A fusion

of aerobic step and choreographed moves to today’s jams.

MIXXED FIT - Dance your way to fit with this class that uses explosive moves!

POUND - A full-body cardio drumming session using light resistance ripstix. Strengthen and sculpt your muscles and drum your way to a leaner, slimmer

physique.

ZUMBA - A dance fitness workout that’s fun for people of all fitness abilities.

TAKE THE

September | PLANK (How many hours can you plank in 30 days?)

October | MILE(How many miles can you run in 31 days?)

November | W.O.D.(How many days in November will you work out?)

December | WALL SIT(How many minutes can you compile in a month?)

HOLIDAY HOLD ‘EMNovember 1 - December 30

Keep the pounds off this holiday season with our Holiday Challenge: Holiday Hold ‘Em!

MARK YOURCALENDAR!September 2 | Holiday Hours (7a - 11a)

September 3-6 | Closed - Maintenance WeekSeptember 3-8 | Pool Closed - Maintenance

October 19 | Kroctoberfest (11a - 2p)November 27 | Holiday Hours (7a - 11a)

November 28 | Closed - ThanksgivingDecember 14 | Christmas at The Kroc

December 24 | Holiday Hours (7a - 11a)December 25 | Closed - Christmas

December 31 | Holiday Hours (7a - 11a)January 1 | Closed - New Year’s Day