YMCA OF VIRGINIA’S BLUE RIDGEAdult Spring Program GuideMarch - May 2020

SPRINGINTO FITNESS

Registration Opens Feb 1www.ymcavbr.org

AMERICAN RED CROSS FIRST AID CERTIFICATION AGES 15+ American Red Cross First Aid, CPR and AED certification courses are designed to give you the confidence to respond in an emergency situation with skills that save a life. Participants must register by the Friday preceding the scheduled class date and complete the online course component before arriving to class.

YMCA EXPRESS AT GAINSBORO: Mar 18 Wed M: $65/ NM: $75 Apr 15 Wed M: $65/ NM: $75 May 20 Wed M: $65/ NM: $75

CLASS TIMES1:00-3:00pm OR 6:30-8:30pm

YMCA VOLUNTEER OPPORTUNITIES Give back to your community and reconnect with your inner child. This spring, the YMCA has a variety of volunteer opportunities from coaches for our Preschool and Youth Sports programs to Y Splash, our water safety outreach program for second graders. Volunteer for a better community! Y SPLASHMar-May T,W,Th 11:30 am-1:00 pm Contacts for Y Splash:Kirk Family Y 540-342-9622Salem Family Y 540-387-9622Botetourt Family Y 540-966-9622

Y AFTER SCHOOLMar-May M-F Times vary between 2:00-6:00pm

Visit our website for more information www.ymcavbr.org

YOUTH SPORTSWe are looking for volunteer coaches to assist with youth soccer and t-ball.

Mar-Jun Sa Time Varies

YMCA OF VIRGINIA’S BLUE RIDGE 540.527.9622 • 520 CHURCH AVE., ROANOKE, VA 24016 • WWW.YMCAVBR.ORG

Search, register and pay for your favorite programs online! www.ymcavbr.org

YMCA OF VIRGINIA’S BLUE RIDGE

OUR PURPOSEIS YOU

PERSONAL TRAINING

AMERICAN RED CROSS LIFEGUARD CLASS AGES 15+ American Red Cross lifeguard certification class will include a two year certification in CPR/AED for the professional rescuer as well as a two-year certificate for lifeguarding. Participants will need to pass prerequisites to take the class.

KIRK FAMILY YMCA: Mar 13-15 AND 20-22 10:00am-6:00pm M: $195/ NM: $225

May 15-17 AND 22-24 10:00am- 6:00pm M: $195/ NM: $225

SALEM FAMILY YMCA: Apr 6-10 10:00am-6:00pm M: $195/ NM: $225

BOTETOURT FAMILY YMCA: Apr 13-16 10:00am-6:00pm M: $195/ NM: $225

We offer personal training to help you set and meet your specific goals to live healthier. Our trainers are equipped to help you lose weight and keep it off. We work with a variety of people: from those recovering from an injury to elite athletes training for an event/sport. No matter your fitness level, age or health goal, we can help you.

Please check with the Welcome Desk for

rates and availability!

ACTIVE AND AGELESS AGES 21+This six-week program aims to help participants perform the activities of daily life more easily and without injuries. Classes incorporate functional fitness moves along with strength, core and balance work. This class is held at High Street Baptist Church.

Mar 5 - Apr 9 Th 10:30-11:30 am M/NM: $20

THE Y AT WOODLAWN AGES 50+The YMCA Express at Gainsboro is providing dynamic functional fitness and nutrition workshops for the Woodlawn Methodist congregation and its surrounding community.

Mar 31-Jun 16 T 6:00-7:00 pm M/NM:$60

MEMBER BENEFITS TEACHING KITCHEN

GAINSBORO YMCA 540.344.9622 • 108 ORANGE AVE., ROANOKE, VA 24016 • WWW.YMCAVBR.ORG

GAINSBOROYMCA

ADULT COOKING SERIES AGES 18+An Italian PastryItalian pastries are always celebratory, and none more than those served on March 19th. Join us to learn why, eat delicious sweets and generally indulge!

Mar 19 Th 6:00-7:30 pm FREE!

Hemp Seeds: From Headlines to Pantry to PlateHemp seeds are not only delicious; they are nutritious! For a long time, hemp seeds were ignored for their nutritional benefits because of hemp’s botanical relationship to medicinal varieties of cannabis. People are often confused about hemp seed nutrition and whether or not the seeds contain cannabinoids, like CBD. Join us to learn more: What are they? What are they good for? What are the seven health benefits? How do you use them?

Apr 9 Th 6:00-7:30 pm FREE!

Garlic: Beyond The GardenYou simply can’t know too much about garlic or ways to use it. In the fall we planted it; now it’s time for scapes and harvest. Even if you don’t have your own plants, join us! We’ll make some great garlic salt - no fillers or preservatives, just great taste and good health.

May 14 Th 6:00-7:30 pm FREE!

FATHER, SON AND FAMILY BANQUET SATURDAY, APRIL 184:00-7:00 PMFREE TO ATTEND

Hailed as the longest running YMCA event in Roanoke, the Father, Son & Family Banquet has been inspiring, educating and imparting values into families for over 88 years.

This year’s event takesplace at High Street Baptistand will include a Community Fair from 4:00-5:00 pm,a banquet ceremony from 5:00-6:00 pm (complete with a magician!) and willculminate with dinner cateredby Golden Corral and an awardceremony from 6:00-7:00 pm.This event is free for all participants and the entire family is welcome.

WELLNESS

PICK-UP BASKETBALL AGES 16+Pick-up basketball has become an institution at the Y, and we invite you to be a part of it.

Mar-May M,W,F 6:30-10:00 am M: FREE Mar-May M-Th 5:30-9:50 pm M: FREE Mar-May F 5:30-8:50 pm M: FREE

PICKLEBALL AGES 16+Pickleball is a racquet sport which combines elements of badminton, tennis, and table tennis. Ask the Welcome Desk for dates and times.

Mar-May T & Th 8:30-11:00 am M: FREE Mar-May M,W,F 11:30 am -2:30 pm M: FREE Mar-May Sa 8:00 am -11:00 am M: FREE VOLLEYBALL AGES 16+Join us in the gym for a pick-up game of volleyball. No registration required, just show up and have fun!

Mar-May Su 1:15-3:30 pm M: FREE RACQUETBALL/HANDBALL AGES 13+Have some friendly competition on any one of our 4 racquetball/handball courts. Call 24 hours in advance for reservations.

Year round M: FREE

KIRK FAMILY YMCA 540.342.9622 • 520 CHURCH AVE., ROANOKE, VA 24016 • WWW.YMCAVBR.ORG

WELLNESS PROGRAMS SPORTS & RECREATION

KIRK FAMILYYMCA

WEIGHT LOSS BOOT CAMPThis six-week boot camp is designed to keep you active

and fit! Join us for one hour of interval and circuit training geared toward beginner and intermediate

exercisers. Measurement and fitness testing performed at beginning and end.

Two Sessions!

March 10- April 16 and May 5- June 11!

T & Th 6:30-7:30 pm M: $45 / NM: $99

MINDFULNESS & MEDITATION AGES 10+Mindfulness is the practice of being aware of your thoughts, sensations and emotion in each moment. As a participant in this eight-week Mindfulness Stress Reduction Group, you will learn about and practice mindfulness techniques designed to reduce stress and increase self-awareness.

Mar 18-Apr 22 W 6:30-7:30 pm M: $35/ NM: $45

WOMEN’S SELF DEFENSE AGES 12+Learn tools to protect yourself! This 4 week course will use spirit, mind and body to focus on scenarios and opportunities to practice hands-on training for self-awareness and safety. Taught by Virginia State Certified Defensive Tactics Instructors.

Mar 23-Apr 15 M & W 6:15-7:45 pm M: $45/ NM: $99

TEEN/ADULT SWIM LESSONS AGES 13+ YMCA swim lessons teach safety and responsibility around the water. You’ll gain confidence and self-esteem as you work to become better, safer swimmers.

SESSIONS DATES REGISTER BY PRICES SPRING I Mar 7 - 28 Feb 29 Sat only M: $21 / NM: $29

SPRING II Apr 18 - May9 Apr 11 Sat only M: $21 / NM: $29

Spring III May 16 - Jun 6 May 9 Sat only M: $21 / NM: $29

Sa 9:30-10:10 am

PRIVATE & SEMI-PRIVATE LESSONS AGES 3+Get a little extra attention in the water by booking private lessons at the Welcome Desk. Semi-private lessons require 2 or more participants.

PRIVATE LESSONS4 (30 min) lessons M: $80 / NM: $120 6 (30 min) lessons M: $120 / NM: $180 8 (30 min) lessons M: $160 / NM: $240

SEMI-PRIVATE LESSONS (PER PERSON)4 (30 min) lessons M: $60 / NM: $88 6 (30 min) lessons M: $90 / NM: $132 8 (30 min) lessons M: $120 / NM: $176

STROKE-O-NOMICS AGES 18+Our Swimming Stroke Clinic is a program that is a combination of stroke instruction and conditioning. This program is great for adults who are looking for a modified masters swim program or beginning triathletes. Emphasis is on the 4 competitive strokes; individuals must be able to swim continuously for 25 yards.

Year round T & Th 9:00-10:00 am M: $15/mo NM: $30/mo

EARLY RISERS AGES 18+The early risers program is for swimmers ages 18 and older who have had some sort of competitive swimming experience. Come get your day started with an awesome swimming workout. Participants are encouraged to participate in outside races as well.

Year round T & Th 5:00-6:00 am M: $20/mo NM: $35/moYear round T & Th 6:00-7:00 am M: $20/mo NM: $35/mo

KIRK FAMILY YMCA 540.342.9622 • 520 CHURCH AVE., ROANOKE, VA 24016 • WWW.YMCAVBR.ORG

AQUATICS

KIRK FAMILYYMCA

2020 St. Paddy Smash

Presented by Roanoke Cement

March 13-15Sign up at R2Sports.com

AOA LUNCHEON AGES 55+Enjoy a fun and delicious meal with your friends while experiencing enriching games and activities or a special presentation from local community partners!

Mar 11 W 12:00-1:00 pm M: $6 / NM: $6 Apr 8 W 12:00-1:00 pm M: $6 / NM: $6May 13 W 12:00-1:00 pm M: $6 / NM: $6

FIRST FRIDAYS AGES 55+Join us for donuts and fellowship on the first Friday of every month!

Mar 6, Apr 3, May 1 11:30 am FREE!

SPRING TUNE UP BOOT CAMP AGES 12+Did winter wear down your workouts? Tune up with this four-week program and get back to feeling fit! Shape and tone your body at our group workouts. Join us for one hour of interval and circuit training during each session. Workouts are geared toward intermediate and advanced fitness levels. Meets twice per week.

Apr 28 - May 22 T & F 5:15 - 6:15 am M: $30 / NM: $75Apr 28 - May 21 T & Th 10:30 - 11:30 am M: $30 / NM: $75 Apr 28 - May 21 T & Th 6:00 - 7:00 pm M: $30 / NM: $75

MEMBER BENEFITSPICK-UP BASKETBALL AGES 16+Pick-up basketball has become an institution at the Y, and we invite you to be a part of it.

Mar-May M & W 7:30-9:00 pm M: FREE

PICKLEBALL AGES 16+Pickleball is a racquet sport which combines elements of badminton, tennis and table tennis. Drop-Ins welcome.

Mar-May M,W,F 8:00-11:00 am M: FREE

VOLLEYBALL AGES 16+Join us in the gym for a pick-up game of volleyball. No registration required, just show up and have fun!

Mar-May T & Th 7:00-9:50 pm M: FREE WELLNESS PROGRAMS

SPORTS & RECREATION

SALEM FAMILY YMCA 540.387.9622 • 1126 KIME LANE, SALEM, VA 24153 • WWW.YMCAVBR.ORG

SALEM FAMILYYMCA

TEEN/ADULT SWIM LESSONS AGES 13+

SESSIONS DATES REGISTER BY PRICESSpring I Mar 2 - 28 Mar 2 Weekdays: M: $42 / NM: $58 Sat only M: $21 / NM: $29

Spring II* Mar 30 - May 2 Mar 30 Weekdays: M: $42 / NM: $58 Sat only M: $21 / NM: $29

Spring III** May 4 - 30 May 4 Weekdays: M: $42 / NM: $58 Sat only M: $21 / NM: $29

M, W 6:00-6:40 pmSa 9:10-9:50 am

* NO CLASSES APRIL 5-11** PRORATED PRICE M: $36.70/ NM: $50.75

PRIVATE & SEMI-PRIVATE LESSONS ALL AGESGet a little extra attention in the water by booking private lessons at the Welcome Desk.

PRIVATE LESSONS4 (30 min) lessons M: $80 / NM: $120 6 (30 min) lessons M: $120 / NM: $180 8 (30 min) lessons M: $160 / NM: $240

SEMI-PRIVATE LESSONS (PER PERSON)4 (30 min) lessons M: $60 / NM: $88 6 (30 min) lessons M: $90 / NM: $132 8 (30 min) lessons M: $120 / NM: $176

EARLY RISERS AGES 19+The early risers program is for swimmers ages 19 and older who have had some sort of competitive swimming experience. Come get your day started with an awesome swimming workout. Participants are encouraged to participate in outside races as well.

Year round M,W 5:15-6:15 am M: $20/mo NM: $35/moYear round M,W 6:30-7:30 am M: $20/mo NM: $35/mo

AQUATICS

SALEM FAMILY YMCA 540.387.9622 • 1126 KIME LANE, SALEM, VA 24153 • WWW.YMCAVBR.ORG

SALEM FAMILYYMCA

USAT SWIM CLINIC

FEB 16, MAR 22, APR 19, MAY 249:00-10:30AM OR10:30AM-12:00PM

These one-day clinics focus on developing swim skills through stroke instruction

provided by USA Swim Coach , Chris Myers. All beginner and intermediate triathletes who

want to work on their stroke mechanics are welcome.

The focus will be freestyle stroke analysis and correction. USAT membership or

purchase of one-day pass is required.

Members/Non-Members: $50

BOTETOURT FAMILY YMCA 540.966.9622 • 115 SHENANDOAH AVE, DALEVILLE VA 24083 • WWW.YMCAVBR.ORG

BOTETOURTFAMILY YMCA

AOA LUNCHEON AGES 55+Enjoy a fun and delicious meal with your friends while experiencing enriching games and activities or a special presentation from local community partners! Mar 19 Th 11:45-1:00 pm M: $6/ NM: $6 Apr 16 Th 11:45-1:00 pm M: $6/ NM: $6 May 21 Th 11:45-1:00 pm M: $6/ NM: $6

WELLNESS

MEMBER BENEFITS

PICK-UP BASKETBALL AGES 16+Pick-up basketball has become an institution at the Y, and we invite you to be a part of it.

Mar-May M 5:30-7:30 am M: FREE

Mar-May T & Th 7:30-9:00 pm M: FREE

PICKLEBALL AGES 16+Pickleball is a racquet sport which combines elements of badminton, tennis, and table tennis. Drop-Ins welcome.

Mar-May M,W,F 8:00-11:00 am M: FREE

VOLLEYBALL AGES 16+Join us in the gym for a pick-up game of volleyball. No registration required, just show up and have fun!

Mar-May W 7:30-9:30 pm M: FREE

SPORTS & RECREATION

MX4 WEIGHT LOSS BOOT CAMP AGES 15+Four-week program working with a coach in a small group setting to improve cardiovascular fitness, power, strength and endurance. Weight checks and body measurements are taken to track progress. Wellness coach works with participants on proper nutrition. Mar 3- 26 T & Th 6:00-6:30 pm M: $30/ NM: $55Apr 7-30 T & Th 6:00-6:30 pm M: $30/ NM: $55May 5- 28 T & Th 6:00-6:30 pm M: $30/ NM: $55

MINI SPRINT AND BIKE CHALLENGE AGES 15+One-day competition to compete for the fastest time in a 6.5 mile run and 28 mile bike ride. The top three finishers in each age bracket will win a medal. Age brackets will be 15-29, 30-39, 40-49, 50-59, 60+. Mar 7 S Times Vary M: $30/ NM: $40

WEIGHT LIFTING COMPETITION AGES 15+Compete against your peers in Squat, Dead Lift or Bench Press. You can compete in one or all three areas. The Wilks method and calculator will be used to determine winners in each category. Weigh-ins begin at 7:30am and event will start at 9:00am. Medals will be given to the top three in each category. May 9 S 9:00 am M: $30/ NM: $50

BOTETOURT FAMILY YMCA 540.966.9622 • 115 SHENANDOAH AVE, DALEVILLE, VA 24083 • WWW.YMCAVBR.ORG

BOTETOURTFAMILY YMCA

TEEN/ADULT SWIM LESSONS AGES 13+

SESSIONS DATES REGISTER BY PRICESSpring I Mar 2-28 Mar 2 Weekdays: M: $42 / NM: $58 Sat only M: $21 / NM: $29

Spring II* Mar 30-May 2 Mar 30 Weekdays: M: $42 / NM: $58 Sat only M: $21 / NM: $29

Spring III* May 4-30 May 4 Weekdays: M: $42 / NM: $58 Sat only M: $21 / NM: $29

M, W 6:00-6:40 pmSa 9:10-9:50 am

* NO CLASSES APRIL 14-21

PRIVATE & SEMI-PRIVATE LESSONS ALL AGESGet a little extra attention in the water by booking private lessons at the Welcome Desk.

PRIVATE LESSONS4 (30 min) lessons M: $80 / NM: $120 6 (30 min) lessons M: $120 / NM: $180 8 (30 min) lessons M: $160 / NM: $240

SEMI-PRIVATE LESSONS (PER PERSON)4 (30 min) lessons M: $60 / NM: $88 6 (30 min) lessons M: $90 / NM: $132 8 (30 min) lessons M: $120 / NM: $176

AQUATICS

JOIN US FOR A WATER EXERCISE CLASS!

Learn how to swim efficiently for a triathlon while improving conditioning. This group meets twice per week for each monthly session.

TRIATHALON SWIM- BEGINNER Feb 5- 28 W & F 5:15-6:15 am M: $40/ NM: $55Mar 4-27 W & F 5:15-6:15 am M: $40/ NM: $55 Apr 1-24 W & F 5:15-6:15 am M: $40/ NM: $55Apr 29-May 2 W & F 5:15-6:15 am M: $40/ NM: $55

TRIATHALON SWIM- ADVANCED Feb 4- 27 T & Th 5:15-6:15 am M: $40/ NM: $55Mar 3-26 T & Th 5:15-6:15 am M: $40/ NM: $55 Mar 31-Apr 23 T & Th 5:15-6:15 am M: $40/ NM: $55Apr 28-May 21 T & Th 5:15-6:15 am M: $40/ NM: $55

YMCA OF VIRGINIA’S BLUE RIDGE 540.527.9622 • 520 CHURCH AVE., ROANOKE, VA 24016 • WWW.YMCA.VBR.ORG

IMAGINE THE POSSIBILITIES

ANNUAL GIVING CAMPAIGN

Less than 5% of adultsparticipate in

30 mins of physicalactivity each day.

Drowning is the leadingcause of accidentaldeath in children.

4 out of 5 adults overage 50 suffer from at

least one chronic illness.

1 in 5 children ages 6-12 are regularly left without adult

supervision after school.

YOU CAN MAKE ADIFFERENCE

To make a donation, please visit our Welcome Desk or visit www.ymcavbr.org/give