AEROBICS

AEROBIC MACHINE CIRCUITS
  • A fast paced 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 heart rate training zones for those interested. This class will also train your flexibility and thus enhance balance. 
AEROBIC MACHINES
  • The Aerobic Machines is an open time for you to get your cardiovascular exercise in on treadmills, bicycles, elliptical trainers and more. Our instructor is there if you need help or instruction for your programming. There is also open mat space for stretching and conditioning work.
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
  • Improve your total body, core strength, range of motion, strength and lean muscle mass. This class utilizes foam rollers, suspension trainers, physioballs and body weight to focus on the development of postural stability and realignment.
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!
MORNING BLAST
  • A high-intensity total body workout utilizing dumbbells, resistance bands, jump ropes, and stepping platforms. This class is focused on strength and endurance gains, plus overall cardiovascular health. The workouts are ever changing in order to keep your body guessing to ensure the best results. This course 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.  
CARDIO DANCE
  • 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 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. Enjoy energetic aerobic routines, deep water running intervals, water Pilates, and more.
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 during Swim I/II class. RECOMMENDED: goggles, swim cap
SWIM SKILLS WORKOUT
  • Not as intense as the Swim I/II 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. This class is for individuals of all ages with swim skills ranging marginal to reasonably accomplished. RECOMMENDED: goggles, swim cap
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 workouts, swimmers cover between 2600-3000 yards. Not all participants are interested in competitive swimming but find the workouts challenging and beneficial. If you are not sure about your ability or interest, drop in and view a class session to help you make an appropriate choice. RECOMMENDED: goggles, swim cap 
THERAPEUTIC WATER EXERCISE
  • The Therapeutic Water Exercise class offers the similar exercise to Aqua Aerobics (above) but is shorter in length and somewhat lower in intensity. The supportive and buoyant properties of water offer an excellent mode of exercise for people who are uncomfortable with gravity based land workouts. Instructors provide a welcoming and encouraging environment to support participation at any level. Aquatic exercise is shown to be effective for rehabilitation for injuries and surgeries and is a good mode of exercise to prepare for surgery. The class format includes an individual warm up and instructor directed exercises encompassing all aspects of fitness including balance. Participants prefer deep water workouts, but some shallow work is included. We can also adapt to shallow water work for those who need it. Supportive equipment is either worn or held in deep water.

CONDITIONING

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 
  • 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. Recommended: Yoga Mat 
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. Recommended: Yoga Mat 
 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. Recommended: Yoga Mat 
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! Recommended: Yoga Mat 
    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. Recommended: Yoga Mat 
    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. Recommended: Yoga Mat 
    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. Recommended: Yoga Mat 
    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. Recommended: Yoga Mat 

    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 emphasize increasing muscular endurance, strength, flexibility, and balance.

    SEASONAL OFFERINGS

    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: 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.