Spring Workshops Early Registration Discounts Available Basketball Conditioning Clinic – (3/15-4/22) T/TH 7:30-8:30pm Chayse Hagele This 6 week basketball workshop will analyze and teach proper mechanics; improve overall conditioning; and improve performance during the season by learning to jump higher, move quicker, and be more explosive on the court. Workshop focus will be on footwork in SAQ (speed, agility, and quickness) drills, enhancing vertical jump, along with Olympic lifts and free weight strength training. This workshop will help take your game to a new level. $149 TRX Suspension Training Workshop – (3/21-4/25) M 6:30-7:15pm Lacey D. Born in the Navy SEALs, Suspension Training bodyweight exercise develops strength, balance, flexibility and core stability simultaneously. It requires the use of the TRX Suspension Trainer, a highly portable performance training tool that leverages gravity and the user’s body weight to complete hundreds of exercises. This 6 week workshop is limited to 8 people and will teach you proper form, build in functional movement to enhance daily living, and prepare you for specific individual goals while enhancing strength, balance, and coordination. This is a beginner/intermediate level class for all ages and skill levels. Take your workouts to the next level with TRX! $89 Runner’s Hill & Speed Workshop – (4/1-5/6) F 5:15-6:00pm Lacey Decker This class will be held on alternating weeks outdoors at the track for speedwork, and either Holmes Lake or Pioneers Park for hillwork. The focus will be on learning proper form while increasing strength, power, speed, and endurance for the upcoming race season. Prior running experience is preferred but not required. We will perform tests at the beginning and end to assess gains. $59 Build A Butt Workshop – (4/6-5/25) W 6:15-7:15pm Lacey Decker This Functional class teaches proper body form, posture, lifting technique, and gym machine usage to allow women to sculpt well defined muscle while eliminating common pain. Special focus on Glutes/thighs! Beginner to Intermediate level class and all sizes and shapes welcome! Meets 1x weekly for 8 weeks. $119 Intro to Cycling Workshop – (3/31-5/19) TH 6:45-7:30pm Gary Bredehoft This is a 45 minute - 8 week workshop to introduce you to indoor cycling. You will learn how to fit your bike, proper form for cycling, as well as work on cardio, strength, endurance, and speed on the bike while listening to fun playlists. This class is for all levels and will allow you to hone your skills in a pressure free environment. $99 Strength Training Workshop – (3/29-5/17) T 6:30-7:30pm Nate West This 8-week workshop will consist of progressively learning and training power and strength exercises using EliteForm Power Tracking technology. It will include a baseline skills checklist and power testing in Watts. We will progress from base strength movements (Deadlift, Squat, Bench Press, Overhead Press) towards power movements (Olympic Lift Variations, Power Bench Press, and Jump/Speed Squats). We will conclude with post-testing of movements covered in workshop. Form and safety will be the #1 limiting factor in each athletes progression. This workshop will be taught by coach Nate West, who is a Certified Strength and Conditioning Specialist, and a USA Weightlifting Sports Performance Coach. $159