Fitness

Summer2019 EDITION

(June 16 - September 1)

you belong here.HOURS:

Monday - Friday: 5:30a - 9p | Saturday: 8a - 8p | Sunday 1p - 7p* Gym closes 15 minutes before The Kroc Center

CONNECT WITH US! KROCHAMPTONROADS.ORG1401 Ballentine Blvd., Norfolk, VA 23504 | (757) 622 - KROC x64351

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FIRST COME,FIRST SERVED.

SPACE IS LIMITED TO 20.

REGISTER AT THE WELCOME DESK

GRIND BOOTCAMP 6-week small group training class

July 15 - Aug. 24*

6 weeks | $199(Open to members & non-members)

Strength Training classes build endurance and develop

coordination and balance. You can expect to use a variety of different

equipment such as weights, bands, balls and other tools to get

stronger and leaner.

*2-3x/week, includes weekly weigh-ins and check-ins + nutrition coaching.

Personal & Small Group Training Available!

Visit the Fitness Desk for more info!

TOPSTaking Off Pounds Sensibly (Chapter #0788)

It’s never too late to get in shape! TOPS offers tools and programs for healthy living and weight management, with exceptional group fellowship and

recognition.

Thursdays9:30a | Weigh-in

10a | Meeting

CLASS DESCRIPTIONS

LOW-IMPACTBARRE FIT! - This hybrid of Pilates, dance, cardio, and strength-training is

designed to tighten and tone.

BODY RESTORATION - Loosen tight muscles and regain flexibility in this 50-minute class. You will be guided through various stretches and SMR (foam rolling) techniques to help with muscle tightness, flexibility, and

stress relief.

FLOW YOGA - A class for beginners and seasoned practitioners. Posture practice with an emphasis on breath, alignment, and transitions.

PILATES - Strengthen and lengthen your core muscles while working on breath control, body alignment, and posture.

SILVER SNEAKERS - This upbeat class for active adults improves your strength and flexibility while working on coordination and mobility.

SILVER FIT - A dance fitness workout designed especially for older adults.

YOGA - Improve your balance, flexibility, and breathing techniques.

CYCLECYCLE & BURN - Start with 30 minutes of interval riding to improve leg strength, cardiovascular and power endurance and then head for 30

minutes of TRX suspension to build upper body strength and core stability.

H.I.P. (IC) - A fast-paced workout taught on a stationary bike. You’ll climb, sprint, and train to incredible music with a virtual instructor.

HIP-HOP CYCLE - Not your average spin class! Great music, big movements, and pedaling to the latest hit songs!

INTERACTIVE CYCLE - The cycling room is open for cycling at your own pace.

PEDAL N PUMP - A great cardio workout that strengthens your legs and core. Add weights and resistance bands for a higher intensity.

REVOLUTIONS - A 50-minute cycle class that is full-body and high-energy! With killer arm, core, and cardio sequences, you’ll

experience an incredible mind and body transformation.

RIDE - A 50-minute high intensity interval training ride on a cycle. High intervals and fast paced revolutions will increase your endurance.

STRENGTH & POWER (IC) - This dedicated strength-based ride incorporates steep climbs and rolling hills designed to challenge

your body and push you to perform with a virtual instructor.

AQUATICSAQUA FIT - Cardio Training with resistance allows for a great alternative

to traditional aerobics classes.

AQUA JAM - Splash your way in to shape with invigorating, low-impact aquatic exercises.

OTHER ORIENTATION - New to the gym? Sign up at the Fitness Desk for this class

that will teach you the basics of our cardio and strength equipment.

STROLL & ROLL - Bring your infant or toddler for some laps in the stroller around the indoor track. Children must remain in the stroller at all times.

STRENGTH & CARDIOBODY SHOX - Step-it-up! This workout infuses steps, choreographed movement,

and hand weights to tighten and tone your body.

BURN IT - A total-body strengthening and toning workout.

CORE & MORE - Focus on toning your abs while getting a great cardio and strength building workout.

JAB - ($) Sculpt your dream body while learning the basics of striking. You will experience explosive rounds of jab, cross, hook and uppercut

combos. Blast the entire body with this energetic class and knock out those extra pounds!

Session 1 | June 3 - July 6 (Thursday and Friday: 6p)Session 2 | July 15 - August 24 (Thursday and Friday: 6p)

JR30 - ($) This dynamic workout utilizes jump ropes and body weight to lead participants through circulating rounds of conditioning and multi-functional

exercises. Build strength & burn fat in 30 minutes!

Session 1 | June 3 - July 6 (Wednesday: 6:30p, Saturday: 12p)Session 2 | July 15 - August 24 (Wednesday: 6:30p, Saturday: 12p)

RIPPED - Resistance. Intervals. Power Plyometrics. Diet.

SHRED - Focus on raising your heart rate and burning calories. SHRED the calories away!

TREAD 215 - Torch calories with 2 15-minute intervals, alternating between the floor and treadmill.

TRX CIRCUIT - An awesome combo of cardio and strength building exercises that incorporates TRX exercises.

DANCEHIP-HOP STEP - Are you ready to STEP your game up? A fusion

of aerobic step and choreographed moves to today’s jams.

HIP-HOP STEP II - This advanced level of step aerobics will bring the best out of you! This 60-minute fast paced class will energize your workout routine and make

you step your game up!

LINE DANCING - This soul/urban Line Dancing class is a fun, exciting way to dance your way to good health! This dance class will combine low, moderate and high

energy line dance routines that will help you burn calories at the same time!

MIXXED FIT - Dance your way to fit with this class that uses explosive moves!

M.O.V.E. - A dance party with the best hip-hop, reggae, and popular music. This non-stop 50-minute workout will melt away fat while

boosting your dance skills like never before.

ZUMBA - A dance fitness workout that’s fun for people of all fitness abilities.

Please refer to the back cover for class schedule. Paid classes require registration in advance. Limit of 20 per class.

Age requirement: 14+, 12-13 with adult supervision. First come, first served.

MARK YOURCALENDAR!June 28 | Family Fun Night

July 4 | Closed - Independence DayJuly 26 | Family Fun Night

August 16 | Family Fun Night