AEROBICS

AEROBIC MACHINE CIRCUITS
  •  A fast pace workout which targets your heart rate. Train the heart through cardio exercises bringing the heart rate up to a maximum and then lowering the heart rate to a steady pace.  In class, a polar watch will be provided to track heart rate and HR training zone for those interested. The strengthening aspect of the class will be working all muscle groups to tone and sculpt. This class will also train your flexibility and thus enhance balance. A well-rounded structured circuit class you will not want to miss!  
AEROBIC MACHINES: Blues Power
  • If you are interested in listening to classic blues music while exercising, this is the course for you. Participants are welcome to design their own exercise regime after becoming acquainted with the various aerobic machines available including: stationary bikes, treadmills, stair masters, rowing machines, and a vertical climber. Free standing weights are also available for those wishing to include some strength training.  
AEROBIC MACHINE WORKOUT
  • Cardio workout with various fitness machinery.  Done at your own pace with less instruction and more focus on your own individual workout goals.
BOLLYWOOD
  • A combination of classical Indian dance (which is the base), folk dancing and some Latino and Arabic influences.  Jazz, hip-hop, and modern dance may also be incorporated.  
CARDIO KICKBOXING
  • Functional fitness in its highest form!  An aerobic workout that blends basic boxing and martial arts techniques.  An ideal format for achieving an intense, fat-burning workout.  No prior experience required, just an adventurous spirit.  Come on! Give it a try!
Couch to 5K
  • All levels are welcome! The focus of this class will be more on getting you back to running. The fundamentals of running, training, how to incorporate running into your daily life and schedule, nutrition, safety (where to run), and support mechanisms for continued participation will all be topics covered in this fun new class to FSF. 
Functional Fitness Training
  • Learn and participate in a variety of different training methods to create a functionally fit body. Concepts in Core Strengthening, Aerobic Training, Strength Building, and High Intensity Interval Training will be discussed through various activities including weight lifting, body weight training, running, interval circuits, flexibility, and others. 
HIP HOP HUSTLE
  • Combines easy to follow hip hop dance moves that are well choreographed to high energy motivating music.  A fun workout that gets your heart rate up. 
STEP/SCULPT
  • A step aerobics class that is always different, always moving, always a good workout, and ALWAYS fun!  The format incorporates segments on total body conditioning, abdominal and core strengthening, as well as stretching.  If you like to move, this is for you!
Conditioning
  • A high intensity total body workout utilizing dumbbells, resistance bands, jump ropes, and stepping platforms. This class is focused on strength and endurance gains, and overall cardiovascular health. The workouts are ever changing in order to keep your body shocked and always guessing to ensure the best results. While this course is challenging, it can be catered to all levels. 
ZUMBA
  • A fusion of latin and international music dance themes that create a dynamic, exciting effective fitness system! The routines feature aerobic/fitness interval training with a combination of fast and slow rhythms that tone and sculpt the body.  Zumba utilizes the principles of fitness interval training and resistance training to maximize caloric output, fat burning and total body toning.  It is a mixture of body sculpting movements with easy to follow dance steps. Watch Zumba in action.  
Latin Dance Fusion
  • A fun dance party atmosphere with a fusion of American, Latin, and International music dance themes that create a dynamic, exciting effective fitness system! The routines utilize the principles of fitness interval and resistance training to maximize caloric output, fat burning and total body toning with a combination of fast and slow rhythms. It is a mixture of body sculpting movements with easy to follow dance steps, so no prior dance experience is needed!

AQUA

AQUA AEROBICS
  • This 50 minute class employs the properties of water for a total-body workout without the strain on muscles and joints associated with higher impact activities.  Using the buoyancy of water for increased range of motion along with the density of water for added resistance this class will take you through a variety of routines to enhance cardiovascular fitness, tone and strengthen muscles, increase flexibility, and improve balance.  Come enjoy the fun with energetic aerobic routines, intense deep water running intervals, rejuvenating water Pilates, and much more.  See you in the pool!
AQUA ZUMBA
  • A fusion of Latin and international music dance themes that create a dynamic, exciting effective fitness system! The routines feature aerobic/fitness interval training with a combination of fast and slow rhythms that tone and sculpt the body.  Zumba utilizes the principles of fitness interval training and resistance training to maximize caloric output, fat burning and total body toning.  It is a mixture of body sculpting movements with easy to follow dance steps.
SWIM I/II & OPEN SWIM
  • This is a swimming class for non-swimmers, beginning swimmers and advanced swimmers.  Class works on stroke development, stroke technique and aerobic conditioning. The typical class numbers allow for those who wish to use the time as an open swim time to do so while the swim I/II class is going on.
SWIM SKILLS WORKOUT
  • Not as intense as the swim workout section.  Swimmers are presented with both an opportunity to learn and refine stroke mechanics as well as get in a workout. Each session will combine drills and a swim training experience using the swim team interval style workout program. Freestyle, backstroke, breaststroke, butterfly are covered, bonus material may include turns, dives or individual requests. Daily distance averages between 1400-2000 yards. This class is for individuals of all ages keen on having fun with swim skills ranging marginal to reasonably accomplished. 
MASTERS SWIM WORKOUTS
  • This activity is conducted much in the same format as a competitive swim team training program.  The four racing strokes - freestyle, backstroke, breaststroke,  and butterfly are utilized.  During the one hour workouts swimmers cover between 2600-3000 yards.  More and more class members find they are enjoying masters swim competitions held throughout the year in Oregon.  Not all participants are interested in competitive swimming but find the workouts challenging and beneficial.  To enhance interest the class set out in October 1991 to swim around the world.  Daily mileage was accumulated and progress was recorded on a world map in Langton 123.  Eight years and 25,612 miles later the goal was accomplished.  If you are not sure about your ability or interest, drop in and view a class session to help you make an appropriate choice. 
THERAPEUTIC WATER EXERCISE
  • Recognizing that there are those among us who have conditions that limit movement and exercise in many of the other FSF classes, the Therapeutic Water Exercise class offers a non threatening environment and program to meet special individual needs.  Those rehabilitating from injury or some surgeries find the recovery aspect of water exercise to be extremely beneficial. Exercises in the water are based on hydrodynamic principles and attempt to provide a full body workout, similar to Aqua Aerobics but at a lower intensity for a shorter time period. The format includes individual warm up time and 35 minutes of instructor directed exercises encompassing these aspects of fitness: cardiovascular, muscular endurance, muscular strength, flexibility, and balance. Several members of the class enjoy a recreational game of water volleyball following the workout while others work individually or with the instructor or enjoy the relaxation qualities of the water. Total time = 60 minutes.

CONDITIONING

ABS ONLY
  • A quick 30 minute core workout that will focus mainly on the abs but also on the back.
BACK CONDITIONING
  • The FSF Back Conditioning class is for anyone who is cleared by their doctor to exercise and wants a strong, flexible back.  You'll strengthen and stretch the back as well as the opposing abdominal muscles.  Mat and optional hand weight exercises are used to strengthen the back and other major body muscle groups.  Stretching, relaxation, posture and balance are also covered.  Back pain relief exercises are offered as needed, however, by attending regularly, back pain prevention is our goal.
BONE BUILDING FITNESS
  • This fitness class is based on an exercise program used in a research study conducted by the OSU Bone Research Laboratory.  The primary aim of the study is to develop a safe and effective exercise program for reducing fracture risk in adult Women/Men by increasing bone mineral density of the hip and spine and reducing fall risk by increasing muscle strength, power and balance.
COREFIT (known in the past as Total Body Health Fitness)
  • Improve your total body and core strength, reduce stress, alleviate pain and soreness and gain flexibility with this innovative program.  This class requires no equipment and focuses on the development of postural stability and realignment.  In addition, the exercises are designed to increase range of motion, strength and lean muscle mass.  Also, the exercises are designed to help with lower back pain, knee pain, shoulder pain, etc.
WALKING POLES & PEDOMETERS
  • This class will get you up and moving!  You will work on walking skills to increase your cardiovascular system and improve your muscular strength and have fun doing it!  You will track your progress and celebrate the improvements at the end of the term.  It will leave your New Year's resolutions open to other possibilities!

MIND/BODY

Barre Fusion
  • Taking the strengthening, stretching, and ballet aspects of Balletone and incorporating them with more toning choreography of Barre, will leave you with the benefits of a Barre/Fusion class. With only your own body weight and bare feet, you will reap the benefits of this class with more balance, core strength, and an overall fitness to keep your posture and joints happy and healthy. 
CORE STABILITY BALL/YOGA
  • This class blends the all over benefits of yoga (flexibility, strength, balance, postural alignment and attention to breath) with the dynamics of stability balls for developing a stronger core and greater all over body strength and balance. A fun but challenging class.
 FUSION
  • Fusion is a mind/body exercise program based on Pilates principles and moves, intertwined with Yoga style components.  Benefits of Fusion include increased strength, flexibility, balance, uniform development, concentration, control and breathing.  The program focuses on the breath for deep core centering in order to achieve a fluid, peaceful, yet potentially intense, workout for the whole body. There will be modifications given for those who do not have previous yoga and pilates experience. 
PILATES FLOW
  • A mind body training class that emphasizes the strengthening of all muscle groups. This class will incorporate Pilates and yoga fundamentals with athletic training for balance, mobility, flexibility and the core. This class is designed to emphasize the lengthening-power of Pilates and intertwines some yoga like elements. It focuses on the development of postural stability and realignment.  Movements will allow the relief of pain and stress yet increase muscle endurance. This class is for all Pilates populations beginners and intermediate. Let’s get core strong!
    PILATES I
    • Pilates is a core-strengthening class that emphasizes strengthening of all the muscles, but especially the abs and lower back. It's roots are in dance, therapy, and yoga. Participants will quickly see an improvement in themselves and their bodies including more flexibility, more strength, better posture, a decrease in neck and back pain, and a less stressed feeling. Pilates is a core workout that uses no equipment and engages the whole body. Many of the physical problems we face are a result of poor core strength. This class helps to remedy these other problems at the source. Pilates 1 covers basic Pilates principles and basic mat work. 
    PILATES II
    • Pilates II moves at a faster pace than Pilates I. It encompasses basic mat work and expands into intermediate mat work. It is recommended that participants have the experience of Pilates I before registering for Pilates II. Pilates II has the same outcome as Pilates I; core-strengthening class that emphasizes strengthening of all the muscles, but especially the abs and lower back. It's roots are in dance, therapy, and yoga. Participants will continue to see an improvement in themselves and their bodies including more flexibility, more strength, better posture, a decrease in neck and back pain, and less stressed feeling. Pilates is a core workout that uses no equipment and engages the whole body. Many of the physical problems we face are a result of poor core strength. This class helps to remedy these other problems at the source. 
    RESTORATIVE YOGA (BASIC)
    • Restorative Yoga is suitable for everyone and the class is designed to support and inspire the practice of yoga in a focused and relaxed way with the emphasis on the principles of "dynamic relaxation" and the restoration of bodily functions.  Props such as bolsters, blocks, and straps will be used to facilitate, encourage, and ease the approach of releasing tension and stress.
    THERAPEUTIC YOGA (GENTLE)
    • Designed for those who are less physically active, are recovering from injuries,  have chronic health conditions, or simply want to enjoy a gentle yoga class.  The relaxed pace encourages awareness and ease in the experience of exploration, while allowing the release of tension and stress from the body and mind.  The class is a comprehensive yoga practice and may be used as a training ground for other athletic pursuits or a more vigorous style of yoga.
    ACTIVE TRI-FLOW (INTERMEDIATE)
    • Active TriYoga Flow is a well-balanced sequence of stretching and strengthening movements designed to open the body gradually. Focusing on breath while moving from one position to the next combined with holding positions in a dynamic way directs energy in the body increasing internal heat. This in turn stimulates release of tension from different bodily parts. The primary intent of the course is to nourish the body, quiet the mind and re-connect with our essential state of being. Even though the course may be more vigorous for some, all levels are welcome. Active meditation in motion is a good way to describe the class.

    WEIGHT TRAINING

    CARDIO WEIGHTS
    • The class utilizes dumbbells, bars, exercise bands, and benches. The workouts will vary daily but each class will include a warm-up, full body muscle strengthening, aerobic activity, and a cool down stretch. No weight machines will be used. This class is slightly more challenging than Nikky's Circuit Weights classes, but is still beginner friendly.
    CIRCUIT WEIGHTS
    • The foundation of this class is a weight-training program, using machines, free weights and resistance equipment.  Routines are changed daily.  Workout sessions are 45-50 minutes in duration increasing muscular endurance, strength, flexibility, and balance.  Fellowship is an integral part of the program with exercises providing a total body workout!  It has become a fun fellowship fitness experience!
    • Circuit Weights with Nikky Klaas- The class utilizes dumbbells, bars, exercise bands, and benches. The workouts vary daily but each class will include a warm-up, full body muscle strengthening, aerobic activity, and a cool down stretch. This class does not have rotating circuits, instead each participant will stay at their individual station as the whole class goes through the same exercises together. No weight Machines will be used. 
    • Circuit Weights with Kyle Larkin- His classes use a rotating schedule. The first day of the week, the class uses stations and each participant migrates around the room. The second day of the week each participant is at their individual bench where they do a series of exercises back-to-back. Prior to starting, Kyle writes down the exercise structure on the board with a list of equipment needed at the benches. Weight recommendations are also made for light, medium, and heavy. The class finishes up with core work followed by a couple therapy exercises. Fridays the class structure rotates. The 7am class uses the warm up pioneered by Bill Winkler and the evening class Monday and Wednesday uses a warm up designed by Kyle for alignment. 
    • Circuit Weights with Nick DeGandi- The class mainly utilizes dumbbells for free weight resistance and will rarely use barbells or resistance bands (no machines). The workouts vary daily, but each class will include a routine warm-up, muscular endurance/strengthening program, a short cardiovascular/ aerobic activity, a core workout, and a cool down stretch. The class will have one or two rotating circuits per term where a large variety of equipment will be used, but most workouts are done with dumbbells and benches as a group. The programs change each day and each term to provide a balance of variety and routine to stay motivated. 
    • Circuit Weights with Rochelle Schwab- Both hours will include a Warmup, Muscular Endurance and Strength segment, Cardio segment of some type and Core as well as a stretching phase at the end. On Tuesdays, free weights, resistance bands and body weight are used. On Thursdays a combination of Weight Machines, free weights and resistance equipment are used. Each workout each week is different. Friendships and fun surround this class. You will leave knowing what we worked and someones name! It will be so worth your time. 

    SEASONAL OFFERINGS

    BOWLING
    • Fundamentals of the game including etiquette, spot bowling, natural hook and straight ball delivery, scoring, handicap computation, spare pickup, and error correction.
    DANCE: BEGINNING BALLROOM
    • Come learn the basics of Waltz, Foxtrot, Tango and Swing. This class is designed for beginning dancers with little or no dance experience. Come have a great time moving around on the floor, meeting new people and learning new skill. No partner required. (Please contact the office if you wish to add after the second week)
    DANCE: BEGINNING COUNTRY 2 STEP
    • Come have a good time and learn how to 2-Step the night away! This popular country dance is found all over the country and is perfect for beginning dancers. Get ready to dance to some of your favorite country tunes. No partner required. 
      DANCE: BALLROOM I
      • Ballroom I will cover Swing, Waltz, Foxtrot, Tango, and Cha Cha over a ten week course.  Fundamentals of connection, rhythm, weight changes and lead/follow communication and positions will be taught.  Dance is fun and a social way to get a good cardio workout.  It is also a positive confidence builder and a great way to make new friends. (Please contact the office if you wish to add after the second week)
      DANCE: BALLROOM TECHNIQUE
      • This class is for dancers with some experience in Basic Ballroom. No partner required.
      • If you are looking to take Ballroom Dancing to the next level and spend time learning HOW to move, HOW to connect, and HOW to control your motions when dancing, this is the class for you. This class focuses on the finer points of Ballroom Dancing. If you are interested in looking good and feeling good about your dance come check out this popular class! (Please contact the office if you wish to add after the second week)
      DANCE: BEGINNING HUSTLE
      • Hustle is a robust and fast dance. It's sure to have you moving around the floor to your favorite music from the disco era! This class is for beginning to intermediate level dancers with some dance experience. Come learn a new skill and meet some new people. No partner required.  (Please contact the office if you wish to add after the second week)
      DANCE: NIGHT-CLUB 2-STEP
      • Night-Club 2-Step is a great dance for beginners and more advanced dancers alike. It's a smooth and flowing dance, much like Waltz, but without the rigid structure of most ballroom dances. It is danced to slow contemporary, country and jazzy music. You will find it useful for social gatherings like weddings, anniversaries, parties and even social dances. (Please contact the office if you wish to add after the second week)
      DANCE: SOCIAL DANCE COMBO
      • Class for beginning dancers with little to no experience. The class will include some fun dances that are not normally taught in a Ballroom class, such as Cha-Cha, Salsa, Rumba, Night-Club, 2-Step, Country 2-Step, and maybe even some Swing. (Please contact the office if you wish to add after the second week)
      DANCE: SWING DANCE FOR BEGINNERS
      • This class is for dancers with little to no experience. No partner required. 
      • Come learn one of the most popular forms of dance out there; Swing! We will cover the basics for Beginning Single Time Swing, one of the most versatile dances out there. If you have ever wanted to dance for a party, wedding, live music performance, or just for fun when the music moves you, this is the class for you. (Please contact the office if you wish to add after the second week)
      DANCE: WEST COAST SWING TECHNIQUE
      • This is for dancers with some experience with West Coast Swing. No partner Required.
      • West Coast Swing is one of the most popular dances today. It is danced to a wide variety of music and in almost every venue you can think of. This class focuses on movement, connection, musicality, partnering and communication. We will focus on the finer points of West Coast Swing and spend time working through the details of solo and partner movement. If you are ready to make your swing better, then this class is for you! (Please contact the office if you wish to add after the second week)
      DISC GOLF
      • This popular sport is played with a flying disc.  Combining the beauty of disc flight with the strategy of golf, learn basic skills as well as challenge your skills at an advanced level.  This class will teach rules of play, etiquette, and general disc information.  Equipment is inexpensive and most courses in public parks are free to pay at.  First class held on campus; transportation to local courses is required after the first class.
      FLY FISHING
      • Class will teach beginning anglers and those with experience the premise of fly fishing and provide them with the proper instruction to safely and successfully spend time on the water.  The class will cover: casting mechanics, equipment selection, knot tying, aquatic entomology, river safety, reading water, fish identification, proper landing techniques, and an introduction to fly tying.
      GOLF: BEGINNER
      • Basic fundamental principles in all phases of golf; rules, terminology, etiquette, safety and scoring.
      GOLF: INTERMEDIATE
      • Review of fundamentals, intermediate skills and strategy at an intermediate level, review and instruction of rules and etiquette, game and skills challenges, on course play 5-7 times, competition formats, and exposure to the social environment of recreational golf. Course fee does not cover green fees. Although clubs can be provided, it is preferred that participants provide their own clubs. Prerequisites: prior golf instruction, practice and play on regulation courses, knowledge of etiquette and rules. Although the class is scheduled for 90 minutes, the time may be shorter during inclement weather, and may be longer when the class travels to play golf. 
      TENNIS: BEGINNER
      • Beginning tennis provides technical stroke development leading to drills, and playing situations.  It is geared for people who have never played, or those who really want to work at a slow pace on their strokes.
      TENNIS: INTERMEDIATE
      • Must have prior tennis playing experience and be ready to learn at a faster pace.  There is more emphasis on fast paced drills, tactics and strategies.