Registration Opens Nov 1

Register online at www.ymcavbr.org

Adult Winter Program GuideDec 2019 - Feb 2020

LET’S GETMOVING

‘AMERICAN RED CROSS 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:

Dec 18, Jan 15, Feb 19 1:00-3:00PM OR 6:30-8:30PM

M: $65 / NM: $75

AMERICAN RED CROSS LIFEGUARD CLASS AGES 15+This is the American Red Cross Lifeguard Certification class. Participants who complete the class successfully will walk away with a CPR/AED and First Aid Certification, as well as the lifeguard certification. Participants must be able to attend all dates and times of the class. There will be in-pool class sections as well as classroom sections.

SALEM FAMILY YMCA:

Dec 27-Dec 30 10:00am-6:00pm

YMCA VOLUNTEER OPPORTUNITIES Give back to your community and reconnect with your inner child. This winter, 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 2nd graders. Volunteer for a better community! Y SPLASHSep-May Times vary by branch

Y AFTER SCHOOLDec - Feb M-F Times vary between 2:00-6:00pm

Y TEENSDec - Feb T h 6:00-7:30pm

YOUTH SPORTSWe are looking for volunteer coaches to assist with youth soccer, rookie sports, volleyball and flag football.

Dec - Feb Sa Times Vary

Call your local YMCA of Virginia’s Blue Ridge Branch for more volunteer information and to sign up!

Kirk Family YMCA 540-342-9622Salem Family YMCA 540-387-9622Botetourt Family YMCA 540-966-9622Y Express at Gainsboro 540-344-9622

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

YMCA OF VIRGINIA’S BLUE RIDGE

OUR PURPOSEIS YOU

REFER A FRIEND!Refer a friend to the Y and when they join you will receive ONE FREE MONTH of membership! Not valid during promotions.

Friends help keep each other motivated and make reaching goals easier and more fun!

ACTIVE & AGELESS AGES 50+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.

Jan 9 - Feb 13 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.

Jan 7 - Mar 24 T 6:00-7:00 pm M/NM:$60

MEMBER BENEFITS

WELLNESS PROGRAMS

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

GAINSBOROYMCA

TEACHING KITCHENADULT COOKING SERIES AGES 18+

Small Bites: Celebrate, Entertain, IndulgeSome call it antipasto, mezze or tapas. But everyone calls it delicious, festive and easy! We’ll make and taste small plates to bring comfort, joy and wellbeing to your holiday season and New Year kick-off. Join us for this and a few mocktails- they are all the rage!

Dec 12 Th 6:00-7:30 pm FREE!

Olive Oil - Choice For Mediterranean Olive oil is a precious commodity in the kitchen. We’ll compare it with other oils and dig deeper into its many varieties, tastes and uses. Join us to learn more- selecting, storing, infusing and using. It can find its way into any meal and has applications in herbal wellness products. Start your year off right!

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

Chocolate, Chocolate, Chocolate!Valentine’s Day and chocolate go hand-in-hand. Considered an herb, cocoa finds its way into savory meals, spectacular desserts and warming hot cocoa. We’ll explore chocolate, make the best brownies you ever tasted (naturally gluten free) and sip hot cocoa!

Feb 13 Th 6:00-7:30 pm FREE!

HERBAL KICK START PREVIEW AGES 18+Relax, renew and regroup for the New Year! Skip resolutions (you don’t always keep them!); just plan to join us for simple, inexpensive and easy practices to improve your comfort, joy and well-being.

Dec 28 S 12:00-2:00 pm FREE

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

REC ROOM Come enjoy your favorite games like ping pong, foosball and pool or useour computers to play games and stay connected. This is a great place for teens, families and adults to be in community.

Teen & Family HoursAges 18+ | Ages 6-12 must be accompanied by a parent/guardian

Dec-Feb M-F 4:00-8:00 pm M: FREE Dec-Feb Sa 8:00 am-2:00 pm M: FREE Dec-Feb Su 1:00-4:00 pm M: FREE

Adults Only (Ages 18+)

Dec-Feb M-F 8:15 am-3:15 pm M: FREE

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.

Dec-Feb M,W,F 6:30-10:00 am M: FREE Dec-Feb M-Th 5:30-9:50 pm M: FREE Dec-Feb 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.

Dec-Feb T & Th 8:30-11:00 am M: FREE Dec-Feb M,W,F 12:00-2:00 pm M: FREE Dec-Feb Sa 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!

Dec-Feb Su 1:00-3:30 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

MEMBER BENEFITS

WELLNESS PROGRAMS

SPORTS & RECREATION

KIRK FAMILYYMCA

WINTER WEIGHT LOSS BOOT CAMP

This six week 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. Measurements and fitness testing performed at beginning and end.

Jan 14 - Feb 20 T & Th 6:30-7:30 pm M: $45 / NM: $99

HOLIDAY LUNCHEONJoin us for a festive potluck luncheon and holiday fun at the Kirk Family YMCA! Sign up at the Welcome Desk to bring your favorite seasonal dish!

Dec 16 M 12:00 pm -1:30 pm

WOMENS’ SELF DEFENSE AGES 15+Learn to protect yourself! This six-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.

Feb 10-Mar 18 M & W 6:45-7:45 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 a better, safer swimmer.

SESSIONS DATES REGISTRATION PRICES Winter I Jan 11-Feb 1 Jan 11 Sat only M: $21 / NM: $29

Winter II Feb 8- Feb 29 Feb 8 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.

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 Winter Pickleball Tournament

FEBRUARY 22, 20199:00am

Join us at the Kirk Family YMCA for our second annual Winter Pickleball Tournament! Bring your A game and come

ready to battle against competition from across the Commonwealth. Entry includes door prize entries, two

events, tournament t-shirt, refreshments and more!

Members: $25/ Non-Members: $30

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!

Dec 11 W 12:00-1:00 pm M: $6 / NM: $6 Jan 8 W 12:00-1:00 pm M: $6 / NM: $6Feb 12 W 12:00-1:00 pm M: $6 / NM: $6

PAINT NIGHT AGES 7+Come paint a “masterpiece”! We will instruct you in creating beautiful artwork to fill your walls with. Meet new friends and just have a wonderful time! We will serve a small snack. Bring a closed water bottle to have on hand to drink.

Feb 5 W 6:00-8:00 pm M: $25 / NM: $30

WEIGHT LOSS BOOT CAMP AGES 15+This six-week boot camp is designed to help you start the New Year off right, and get you back on track. Join us for goal setting and weight checks, followed by 45-minutes of interval training each session. Geared toward beginner to intermediate exercisers. Meets twice per week. Measurements and fitness testing performed at beginning and end.

Jan 7-Feb14 T & F 5:15-6:15 am M: $45 / NM: $99Jan 7-Feb13 T & Th 10:30-11:30 am M: $45 / NM: $99Jan 7-Feb13 T & Th 6:00-7:00 pm M: $45 / NM: $99

SUNRISE BOOT CAMP AGES 15+ Kick start your day with an early morning workout! Challenge yourself with this six-week boot camp and feel the energy all day long. Meets twice per week.

Feb 18-Mar 27 T & F 5:15-6:15 am M: $45 / NM: $99 Feb 18-Mar 26 T & Th 10:30-11:30 am M: $45 / NM: $99

BETTER BACKS AND BALANCE AGES 18+ This six-week program will focus exclusively on strengthening back muscles for better posture, strength and improving balance for fall prevention. A variety of equipment will be used.

Jan 21-Feb 28 T & F 10:00-10:40 am M: $35 / NM: $50

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.

Dec-Feb 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.

Dec-Feb 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!

Dec-Feb 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

First FridaysEnjoy our Donut Wall in the Coffee Corner on the

FIRST FRIDAY morning of every month while playing table games and socializing with friends!

Community partners will make guest appearances during select First Fridays.

This is available to our active older adults and guests from 11:15am-12:15pm.

Feel free to bring a friend for FREE thefirst Friday of every month!

TEEN/ADULT SWIM LESSONS AGES 13+

SESSIONS DATES REGISTER BY PRICESWinter I Jan 6-Feb 1 Jan 6 Weekdays: M: $42 / NM: $58 Sat only M: $21 / NM: $29

Winter II Feb 3-Feb 29 Feb 4 Weekdays: M: $42 / NM: $58 Sat only M: $21 / NM: $29

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

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 5:00-6:00 am M: $20/mo NM: $35/moYear round M,W 6:00-7:00 am M: $20/mo NM: $35/mo

AQUATICS

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

PERSONALTRAININGAt the Y, our nationally certified personal trainers can assist you in reaching your fitness and weight loss goals. Break out of a fitness plateau and learn fun, challenging exercises suited to your fitness level, individual needs, health status and limitations. Our trainers will integrate variety into your training program to avoid boredom and plateaus, while providing the positive encouragement, motivation, and accountability that will keep you motivated and committed to your goals!

SALEM FAMILYYMCA

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!

Dec 19 Th 11:45-1:00 pm M: $6 / NM: $6 Jan 16 Th 11:45-1:00 pm M: $6 / NM: $6Feb 20 Th 11:45-1:00 pm M: $6 / NM: $6

LEARN TO LINE DANCE AGES 15+Dance away the winter blues! Grab a friend and learn all the latest line dances. This 12-week program will have you moving to the music. Lines dances are broken down to simple steps that are easy to follow.

Jan 3-Mar 20 F 6:00-6:45pm M: Free / NM: $55

WEIGHT LOSS SUPPORT GROUP AGES 15+Work with a licensed dietitian and wellness coach to achieve the results you want. Get support from others on the same journey as you, together learn tips and tricks to keep you motivated and on track. Each week the class incorporates exercise and education in addition to a weekly weigh in. Cost is $30 for a six week punch card.

Ongoing T 5:30-6:30pm

SELF DEFENSE CLASS AGES 15+One-day class to focus on scenarios and opportunities to practice hands-on training for self-awareness and safety. This class is taught by experienced Virginia State Defensive Tactics Instructors.

Feb 22 Sa 9:00am-12:00pm M: $30 / NM: $55

WELLNESS PROGRAMS

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. Please check www.ymcavbr.org for open gym times.

Dec-Feb M 5:30-7:30 am M: FREE Dec-Feb 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.

Dec-Feb 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! ( 6:30-7:30pm for teens ages 12-15, 7:30-9:30pm for adults)

Dec-Feb W 6:30-7:30pm M: FREEDec-Feb W 7:30-9:30pm M: FREE

MEMBER BENEFITS ADULT SPORTS & REC

DECEMBER 21, 201910:00am

Join us for our first 3-on-3 Basketball Tournament! Teams will be made up of three members, ages 16+.

Registration is $30 per team for members and $40 per team for non-members and includes a tee shirt!

SNOW JAM 3-on-3

Basketball Tournament

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 PRICESWinter I Jan 6-Feb 1 Jan 6 Weekdays: M: $42 / NM: $58 Sat only M: $21 / NM: $29

Winter II Feb 3-Feb 9 Feb 3 Weekdays: M: $42 / NM: $58 Sat only M: $21 / NM: $29

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

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

AQUATICSDOWNLOAD THE

YMCA APP TODAY!

READY FOR A CHALLENGE? Join a Y App Challenge!

DECEMBER 1-31 Step it up for the holidays!

Log 6,000 calories burned to help keep off those extra holiday pounds. Once you reach the goal you’ll be

entered to win a raffle prize!

JANUARY 1-31 Jump start the New Year in

our workout challenge. Log 15 workouts during the month of January and you’ll be entered into our raffle

prize drawing!

FEBRUARY 1-29 Fall in love with our group exercise classes and create

healthy habits along the way. Log 14 workouts

(group exercise classes only) during the challenge for a chance to win a prize.

THE GROUP X CHALLENGE February 10 - March 22

Heat things up this winter by participating in our Group X Challenge! This is a 6-week challenge where

you’ll get more energy, more strength and more endurance all while building relationships and forming habits.

Plus, we’ll be giving away weekly prizes!

1.) Pick up a Group X Challenge Tracker Card at the Welcome Desk or Group Exercise rooms. Whenever you attend a class, ask the instructor to initial a box on the card. You get one point per workout and you can earn up to FIVE (5) points for working out each week. Turn in your card each week and pick up another one.

2.) It’s Better Together, so we’ll be providing you with Group X Guest Passes during the challenge. If your guest joins the Y, you will get a free month of membership!

3.) Every week there is a prize drawing. Turn in your Challenge Tracker Card or Group X Guest Pass for points that week and your name will be entered in the drawing for a weekly prize. Our prizes get bigger with each week, and as long as you keep participating, you can win a weekly prize!

4.) The grand prize is awarded to the member with the highest number of total points at the end of the Group X Challenge. Must be a member of the YMCA of Virginia’s Blue Ridge to win.