ACTIVITIES GUIDE - Choice Health & Fitness

YOUR
ACTIVITIES
GUIDE
Naming rights for Choice Health & Fitness provided by Choice Financial Group.
Choice Health & Fitness
4401 South 11th Street | Grand Forks, ND 58201
p: 701.746.2750 | www.ChoiceHF.com

SWIM H2O for Learning, Laps & Leisure
OPEN SWIM AND WATER CLASSES INCLUDED IN YOUR MEMBERSHIP
*schedules and lap pool availability are subject to change
POOL HOURS
Monday - Friday
Saturday
Sunday
OPEN SWIM
Designated times the lap pool will be
included for open swimming and play.
Tuesday/Thursday
Fridays
Saturday/Sunday
5:30 am - 10:00 pm
8:00 am - 9:00 pm
11:00 am - 9:00 pm
Includes lap pool, lazy river and zero
depth pool. Spray features will be shut
down at 9:00 pm on weekdays.
7:30 - 9:00 pm
7:00 - 9:00 pm
4:00 - 7:00 pm
SENIOR SPLASH
45 minute shallow water workout, which
eases muscle and joint stiffness as well
as getting a light cardio workout.
Monday/Wednesday/Friday 8:45 am
WATER AEROBICS
40 minute shallow water class designed
to obtain a great cardio workout along
with strength training through the
resistance of water and aqua fitness
accessories.
Monday
Thursday
Saturday
LAP SWIM
Designated times for lap swimming in the lap pool.
Monday/Wednesday
5:30 am - 9:45 am
11:00 am - 3:30 pm
5:30 pm - 6:30 pm
7:00 pm - 10:00 pm
Tuesday
5:30 am - 7:00 pm
9:00 pm - 10:00 pm
Thursday
5:30 am - 5:30 pm
6:00 pm - 7:00 pm
9:00 pm - 10:00 pm
WATER SLIDES HOURS
Monday - Friday
Saturday
Sunday
6:00 am
5:30 pm
8:00 am
WATER WALKING
Walking is a great exercise. Now you
can walk against the water current in
our lazy river during designated times.
Excellent low impact workout!
Monday - Friday
Fridays
5:30 am - 3:30 pm
5:30 pm - 7:00 pm
9:00 pm - 10:00 pm
Saturday
8:00 am - 3:45 pm
7:00 pm - 9:00 pm
3:30 pm - 10:00 pm
9:00 am - 9:00 pm
12:00 pm - 9:00 pm
7:00 - 8:00 am
1:00 - 2:30 pm
Sunday
11:00 am - 3:45 pm
7:00 pm - 9:00 pm
FEE-BASED
WATER CLASSES
WATER BOOTCAMP
Adult 4-Week Class
30 min adult class, intense
bootcamp style workout in the
water. Using various equipment
and resistance of water increase
your strength and cardiovascular
endurance.
Cost: $56 (4-wk class)
Tuesday/Thursday
9:00 - 9:30 am
WATER RUNNING
Adult 4-Week Class
45 min adult class that focuses
on form and technique of running/
walking without the impact. The
walking and running training will be
combined with water core, hip and
leg exercises.
Cost: $80 (4-wk class)
Monday/Wedneday
12:15 - 1:00 pm
PRIVATE SWIM LESSONS - Youth or Adult
MEMBER
NON-MEMBER
Lessons 1/2 hr. 45 min. Lessons 1/2 hr. 45 min.
Private (1) $25 per time $35 Per time Private (1) $30 Per time $40 Per time
Semi-Private (2) $20 Per time $30 Per time Semi-Private (2) $25 Per time $35 Per time
Private and Semi Private lessons must be paid for each time at service desk and bring receipt slip to instructor.
Last Updated October 5, 2012

SWIM
Lessons & Little Swimmers
Registration Deadline
is one week prior to
start date or until full.
Lessons
3 Fall/Winter Sessions:
Session One: Oct. 8 - Oct 26
(excluding Oct. 17, 18, 19)
Session Two: Oct. 29 - Nov. 15
(excluding Nov. 12)
Session Three: Nov. 26 - Dec. 14
SUNFISH
Water Exploration & Floats
Monday/Wednesday
10:00 am (Pre-K)
10:30 am (Pre-K)
Monday/Wednesday/Friday
3:45 pm (K-2)
4:15 pm (grades 3-5)
Tuesday/Thursday
7:00 pm (K-2)
PERCH
Kicks and Glides
Kicks/Roll front float to back float &
back float to front float/Introduction
to breathing for Front Crawl
Monday/Wednesday
10:00 am (Pre-K)
10:30 am (Pre-K)
Monday/Wednesday/Friday
3:45 pm (K-2)
4:15 pm (grades 3-5)
Tuesday/Thursday
7:00 pm (K-2)
Please refer to individual
session registration forms for
specific dates and rates.
BASS
Freestyle & Elementary Backstroke
Front Crawl with Breathing/
Elementary Backstroke
Monday/Wednesday/Friday
3:45 pm (K-2)
4:15 pm (grades 3-5)
Tuesday/Thursday
7:00 pm (K-2)
WALLEYE
Backstroke & Treading
Backstroke/Treading Water/Sculling/
retrieving object from bottom of pool
Monday/Wednesday/Friday
4:45 pm (grades 2-5)
NORTHERN PIKE
Breaststroke
Breaststroke/Retrieving object from
bottom of pool/Side Stroke
Monday/Wednesday/Friday
4:45 pm (grades 2-5)
MUSKIE
Master all Strokes
Butterfly/Master All Strokes/
Endurance/Turns
Monday/Wednesday/Friday
4:45 pm (grades 2-5)
Little Swimmers
TINY TOTS
Potty Trained (ages 2-3)
Introduction to basic water skills and
water safety for children.
SESSION ONE:
Oct. 8th-Oct. 26th (M/W)
(No lessons on Oct. 17th)
5 lessons
Option 1: 10:00 am
Option 2: 10:30 am
$35 member / $60 non-member
SESSION TWO:
Oct. 29th–Nov. 15th (M/W)
(No lessons on Nov. 12th)
5 lessons
Option 1: 10:00 am
Option 2: 10:30 am
$35 member / $60 non-member
SESSION THREE:
Nov. 26th–Dec. 14th (M/W)
6 lessons
Option 1: 10:00 am
Option 2: 10:30 am
$42 member / $72 non-member
PARENT AND ME
Swim Diaper Required (9 mo. - 2 yrs.)
An introduction to water for parents
and children.
SESSION ONE:
Oct. 8th-Oct. 26th (M/W)
5 lessons
Time: 6:30 - 7:00 pm
$50 member / $75 non-member
SESSION TWO:
Oct. 29th–Nov. 15th (M/W)
5 lessons
Time: 6:30 - 7:00 pm
$50 member / $75 non-member
SESSION THREE:
Nov. 26th–Dec. 14th (M/W)
6 lessons
Time: 6:30 - 7:00 pm
$60 member / $90 non-member
Last Updated October 5, 2012

GRAB A RACQUET
ADULT TENNIS LESSONS & LEAGUES
ADULT INTRO SERIES
Give tennis a try. Join one of our pros
for an adult introductory tennis lesson
series. The series consists of (6) onehour
group lessons. A minimum of three
players are needed to hold the session.
Cost: $48
Dates: Begins October 15
Mondays 7:30 - 8:30 PM
Tuesdays 10:30 - 11:30 AM
Saturdays 10:30 - 11:30 AM
CARDIO TENNIS
Cardio Tennis allows players of
different ability levels to be on the same
court and get a great workout. Note:
Youth age 16-17 may participate in
adult drills if there is room & you have
been approved to play by the tennis
pros. Adults 18 & older have priority.
Day/Time
Cost
Mon. 12:00 - 1:00 PM Member: $ 8
Wed. 7:30 - 8:30 PM Other: $11
Fri. 9:30 - 10:30 AM
Racquet Rental - $3.00 + tax
TENNIS LEAGUES
Contact the tennis pros (746-2790) to
determine which league is appropriate
for you or to check on league openings.
Singles & Doubles Leagues
Players are assigned a weekly schedule
and should plan to play each week
unless you arrange for a sub. (Check
with the sports dept. for league dates.)
Indoor Leagues: Begin October 14
Monday Men’s 3.0 - 3.9 SIngles
7:30 - 9:00 PM
Wednesday Coed Doubles
2.5 - 3.9 and 4.0 + 7:30 - 9:00 PM
Thursday Women’s Singles
10:30 - 11:30 AM
Friday Women’s Doubles
9:00 - 10:30 AM
Sunday Mixed Doubles
6:00 - 7:30 PM
Other leagues may be added if enough
interest and courts are available.
RANDOM COURT TIME
Court reservations can be made up to 7
days in advance. Call our service desk
at 746-2790 or stop by.
Court Rates:
Member $16.00 + tax/hr.
Non-Member $25.00 + tax/hr.
Court rates are divided among the
number of players using the court.
ADULT DRILLS
This is our most popular tennis activity.
A pro leads a group of players through
a variety of on-court drills. Participants
are grouped with players who have
similar abilities. It’s great fun and great
exercise! If you have questions, contact
one of our pros at (746-2790). Note:
Youth age 16-17 may participate in
adult drills if there is room and you have
been approved to play by the tennis
pros. Adults 18 & older have priority.
Previous tennis experience necessary.
Drill Prices Noon Drill Others
Member: $ 9 $12
Non-member: $14 $18
Monday
9:00 - 10:30 AM
6:00 - 7:30 PM
Tuesday
9:00 - 10:30 AM
12:00 - 1:00 PM
6:00 - 7:30 PM
Wednesday
9:00 - 10:30 AM
6:00 - 7:30 PM
Thursday
9:00 - 10:30 AM
12:00 - 1:00 PM
6:00 - 7:30 PM
Friday
10:30 - noon
Saturday
9:00 - 10:30 AM
Sunday
1:00 - 2:30 PM
PRIVATE TENNIS LESSONS AND GROUPS - Youth or Adult
Contact one of our tennis pros to schedule a time. (746-2790).
PRIVATE
SEMI-PRIVATE
3-PERSON GROUP
GROUP (4 or more)
1/2 HOUR 1 HOUR 1.5 HOUR 2 HOUR
Member / Non Member Member / Non Member Member / Non Member Member / Non Member
$27.00 $32.00 $45.00 $54.00 $64.00 $77.00 $80.00 $96.00
$16.00 ea. $19.00 ea $27.00 ea. $32.00 ea $38.00 ea. $46.00 ea $48.00 ea. $58.00 ea
$11.00 ea. $15.00 ea $19.00 ea. $25.00 ea $27.00 ea. $35.00 ea $34.00 ea. $43.00 ea
$ 8.00 ea. $11.00 ea $14.00 ea. $19.00 ea $20.00 ea. $28.00 ea $26.00 ea. $36.00 ea
Last Updated October 5, 2012

RACQUET SPORTS
TENNIS DUAL & TOURNAMENT SCHEDULE Note: Schedule is subject to change.
Sept. 27-29, 2012 ND High School Boys’ State Tournament
Oct. 9
MN Girls Section 8A Team (Qtr Finals)
Oct. 12-13 MN Girls Section 8A (Team and Individual
Nov. 23-25 USTA Level 7 Tennis Tournament
Dec. 28-30 USTA Level 7 Tennis Tournament
Jan. 18-20, 2013 USTA Happy Joe’s Open - 14s/18s (Level 5)
Jan. 25 or Jan. 26 UND vs. MSU-Moorhead
Feb. 1
(W) UND vs. Mont., SDSU vs. Mont. St.,
UND vs. SDSU
Feb. 2
(W) UND vs. Mont. St., Mont. vs. SDSU
Feb. 3
TBA
Feb. 8-10 USTA Happy Joe’s Open - 12s/16s (Level 5)
Feb. 23-25 USTA Level 7 Tennis Tournament
Mar. 8
Mar. 9
Mar. 15
Mar. 16
Mar. 17
Mar. 23
Apr. 6
Apr. 9
Apr. 12
Apr. 13
Apr. 19
Apr. 26-28
June 20-22
UMC vs. MSU-Moorhead
UMC vs. UM - Morris
(M) UND vs. Omaha, UND vs. Mont.,
(M) Mont. vs. Omaha, UND vs. Mont. St.,
TBA
(M & W) UND vs. Northern Arizona
(W) UND vs. Southern Utah
(M) UND vs. SDSU
UMC vs. BSU, BSU vs. SW State
UMC vs. SW State
(M) UND vs. Southern Utah
USTA Level 7 Tennis Tournament
USTA China Garden Classic
(Adult & Junior - Level 6)
YOUTH TENNIS
YOUTH TENNIS PROGRAMS
Descriptions & Registration Forms for
the following programs can be found
online at this direct link: ChoiceHF.com/
health-fitness/sports/tennis
• Choice Tiny Tots Tennis
• Choice 10 & Under Tennis
• Choice Tennis Academy
(formerly Star Academy)
• Choice Homeschool Tennis
Session Start Dates:
Fall Session: October 8
Winter Session: December 3
Spring Session: March 4
MATCH & PLAY DAYS
8 & Under Play Day
Oct. 19, Nov. 16, Dec. 21
10 & Under Play Day
Nov. 2, Dec. 7
Age 11 - 14 Match Play
Oct. 20, Nov. 3, Nov. 17,
Dec. 8, Dec. 22
Age 15 - 18 Match Play
Oct. 21, Nov. 4, Nov. 18,
Dec. 9, Dec. 23
RACQUETBALL
RANDOM COURT TIME
Court reservations can be made up to 7
days in advance. Call our service desk
at 746-2790 or stop by.
Rates: Member - No charge
Non-Member - Guest Fee
Equipment Rental - Racquetball Kit
(racquet, eyewear & a ball) $3.00 + tax
PRIVATE LESSONS
Adults & Youth can learn the game from
an AmPro Certified Instructor.
Private
Semi-Private
3 +
1/2 HOUR 1 HOUR
$25.00 $40.00
$15.00 ea. $24.00 ea.
$11.00 ea $18.00 ea.
Non-members add $5 to the prices
listed above.
FREE INTRO LESSON
We offer one free introductory
racquetball lessons to any member
16 years of age and older at the times
listed below.
Dates and registration at service desk
RACQUETBALL LEAGUES
Leagues are limited to members only.
Fee: $12.00 + tax
Sessions Begin:
October 22 | January 7 | March 11
Levels:
Mon.: 6:00 pm C/D | 7:00 pm A/B
Tues.: 5:30 pm B/C | 6:30 pm Open/A
Wed.: 6:00 pm B/C | 7:00 pm C/D
Thurs.: 5:30 pm Open/A Doubles
6:30 pm B/C Doubles
RACQUETBALL TOURNAMENTS
Nov. 30 - Dec. 2 Happy Joe’s Open
Feb. 8 - 10 TBA
Apr. 5 - 7 ND Racquetball
Championships
YOUTH RACQUETBALL
CHOICE RACQUETBALL
ACADEMY
Registration form can be found online
at this link: www.ChoiceHF.com/healthfitness/sports/racquetball
Fall Session: October 15
Winter Session: December 3
Spring Session: March 4
Last Updated October 5, 2012

GYM SPORTS
Bragging Rights, Skill Building or Killer Workouts
OPEN GYM
The gymnasium will be available for
open shooting and pick up games
during times that are not designated
for programs. *TIMES SUBJECT TO
CHANGE.
Monday/Wednesday
5:00 am - 12:00 pm
1:00 - 3:00 pm
7:00 - 11:00 pm
Tuesday
5:00 am - 12:00 pm
1:00 - 4:00 pm
7:00 - 11:00 pm
Thursday
5:00 am - 12:00 pm
1:00 - 4:00 pm
10:00 - 11:00 pm
Friday
5:00 am - 12:00 pm
1:00 - 11:00 pm
Saturday - all day
Sunday - 7:30 am - 3:30 pm
BASKETBALL LEAGUES
Noon Basketball
Adult pick-up basketball games are held
during the noon hour on weekdays.
You may sign-up weekly for one of the
available spots.
City League
Adult leagues are played at area school
gymnasiums. 12 players on the rosters.
Referees are provided.
Day/Time: Wed. 6:30 / 7:45 / 9:00 PM
Cost: $750 per team
Session Dates: Nov. 14 - Mar. 13
Men’s Division: Open, Commercial,
Old Pro, Masters, Rec
Women’s Division: Open, Rec
Last Updated November 3, 2012
ADULT VOLLEYBALL
Adult Coed Volleyball Leagues
Sign-up your team or add your name to
our list of players looking for a team.
Teams consist of 3 men and 3 women
and up to 10 players on the roster.
Day/Time:
Thursday 7:30 pm, 8:30 pm
Sunday 5:30 pm, 6:30 pm,
7:30 pm, 8:30 pm
Session Dates: Oct. 3 - Dec. 16, 2012
Jan. 24 - Apr. 13, 2013
Cost: $175 per team
Divisions: Open, Women’s - Thursdays
A, B, C - Sundays
Volleyball Tournaments:
Indoor Coed VBall Tournament - Jan 12
YOUTH VOLLEYBALL
Choice Volleyball Academy:
Skill development for youth in grades
1-12. Details COMING SOON!
CHOICE BASKETBALL ACADEMY
Choice Skill Builders
Grades 1-2
10-week program focuses on the basic
skills and fundamentals of basketball.
It’s perfect for younger players and is
particularly designed this age group.
Total cost is $80 per student
WINTER SESSION:
December 3 - February 21
(excluding Dec. 24 - Jan. 3)
A. Mondays at 3:30 p.m. or
B. Wednesdays at 3:30 p.m
Each session is approx. 55 min.
Limited to the first 48 students.
Choice Basketball Academy
Grades 3-5
10-week program - basic skills and
fundamentals of basketball. Includes
one workout session per/wk.
Total cost is $80 per student
WINTER SESSION:
December 3 - February 21
(excluding Dec. 24 - Jan. 3)
A. Tuesdays at 3:30 p.m. or
B. Thursdays at 3:30 p.m
Each session is approx. 55 min.
Limited to the first 48 students.
Choice Basketball Academy
Grades 6-12
10-week program - basic skills and
fundamentals of basketball. Includes
two workout sessions per/wk.
Total cost is $200 per student
WINTER SESSION:
December 3 - February 21
(excluding Dec. 24 - Jan. 3)
Tuesdays/Thursdays at 4:30 pm
Each session is approx. 55 min.
Limited to the first 24 students.

FITNESS
CLASSES INCLUDED
IN YOUR MEMBERSHIP
Your Time - Your Way
Y1 = Yoga Rm, 1st Fl
KR2 = Kranking® & Rowing Rm, 2nd Fl
G2 = Lrg Group Ex Rm, 2nd Fl
C2 = Cycling Rm, 2nd Fl
Monday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
YOGA
Ashtanga Flow
5:30 - 6:45 pm Y1
5:30 - 6:45 pm Y1
YOGA
Gentle
10:00 - 10:45 am Y1
10:00 - 10:45 am Y1
10:00 - 10:45 am Y1
YOGA
Flow
12:15 - 1:15 pm Y1
11:30 - 12:30 pm Y1
6:30 - 7:30 pm Y1
12:15 - 1:15 pm Y1
11:30 - 12:30 pm Y1
6:30 - 7:30 pm Y1
12:15 - 1:15 pm Y1
7:45 - 8:45 am Y1
12:00 - 1:00 pm Y1
YOGA
Sport
4:00 - 4:45 pm Y1
4:00 - 4:45 pm Y1
Silver Sneakers®
MSROM
11:00 - 11:45 am Y1
11:00 - 11:45 am Y1
FUN & FIT
Cardio
8:45 - 9:30 am Y1
8:45 - 9:30 am Y1
Silver Sneakers®
Cardio Circuit
9:45 - 10:30 am Y1
5:30 - 6:15 pm Y1
9:45 - 10:30 am Y1
5:30 - 6:15 pm Y1
STEP IT UP
Step Class
4:30 - 5:00 pm G2
4:30 - 5:00 pm G2
STEP FUSION
Step Class
8:45 - 9:30 am G2
8:45 - 9:30 am G2
TARGET ZONE
Step Class
6:00 - 6:45 pm G2
5:30 - 6:30 pm G2
9:00 - 10:00 am G2
SUN UP
Cardio/Bike/BodyPump
EXTREME KICK
Cardio
GROUP CYCLING
Les Mils RPM®
Cardio
GROUP CYCLING
Cardio
Krank® & Rowing
*FUSION
ZUMBA®
Cardio
Family ZUMBA®
Cardio
Les Mils
BODY PUMP®
ROCK BOTTOM
Resistance Training
TONE “UP”
Resistance Training
7:00 - 8:00 pm Y1
5:30 - 6:15 am C2
5:30 - 6:30 pm C2
7:00 - 7:45 pm C2
12:15 - 12:45 pm KR2
5:30 - 6:00 pm KR2
6:00 - 6:45 pm G2
7:00 - 8:00 pm G2
5:30 - 6:30 am G2
6:00 - 6:30 am C2
8:30 - 9:15 am C2
11:15 - 11:45 am C2 12:15 - 12:45 pm C2
5:30 - 6:15 pm C2
7:00 - 7:45 pm C2
9:45 - 10:15 am G2
5:15 - 5:45 pm G2
5:30 - 6:00 am KR2
6:00 - 6:30 pm KR2
5:30 - 6:30 am G2
4:30 - 5:00 pm G2
12:15 - 1:00 pm G2
7:00 - 8:00 pm G2
5:15 - 5:45 pm G2
7:00 - 8:00 pm G2
5:30 - 6:15 am C2
5:30 - 6:30 pm C2
7:00 - 7:45 pm C2
12:15 - 12:45 pm KR2
5:30 - 6:00 pm KR2
6:00 - 6:45 pm G2
5:30 - 6:30 am G2
9:45 - 10:15 am G2
5:15 - 5:45 pm G2
***Krank® & Rowing intros take place 15 minutes prior to each Fusion class.
6:00 - 6:30 am C2
8:30 - 9:15 am C2
11:15 - 11:45 am C2 12:15 - 12:45 pm C2
5:30 - 6:15 pm C2
7:00 - 7:45 pm C2
5:30 - 6:00 am KR2
6:00 - 6:30 pm KR2
5:30 - 6:30 am G2
6:00 - 6:45 pm G2
12:15 - 1:00 pm G2
7:00 - 8:00 pm G2
5:30 - 6:00 am C2
6:00 - 6:30 am G2
12:15 - 12:45 pm KR2
5:30 - 6:00 pm KR2
9:00 - 10:00 am G2
10:15 - 11:15 am G2
8:30 - 9:30 am C2 11:00 - 11:45 am C2
11:00- 11:30 am KR2
8:30 - 9:30 am G2
9:45 - 10:45 am G2
1:00 - 2:00 pm G2
Last Updated November 3, 2012

FITNESS
INCLUDED IN MEMBERSHIP Descriptions
STRENGTH AND TONING
Your Time - Your Way
Target Zone: This fun, high energy step
class will keep you wanting more! Weights
and a variety of equipment may be used to
achieve a full body workout!
Sun Up: Early Friday mornings-Meet at the
Group Cycling bikes for a 30 minute ride
followed by 30 minutes of BodyPump in
the large Group Exercise room.
Extreme Kick: 60 minutes of kickboxing
with bursts if high intensity mixed in.
This is an “extreme” workout that is
“extremely” fun!
Rock Bottom: This lower body workout
will incorporate a variety of equipment to
help tone and strengthen the muscles of
the hips, abs, and thigh areas of the body.
This class is ideal for those who want to
work on traditionally problematic areas.
Les Mills BodyPump: the original barbell
class that strengthens and tones your
entire body. This class challenges all your
major muscle groups by using your choice
of weight, great music, and instructors!
Tone “”UP”: A complimentary class to our
Rock Bottom class; toning class will take
you through various upper body exercises
using a variety of equipment followed by
abdominal exercises and stretching.
YOGA
Gentle Yoga: 45 minute class of basic yoga poses is an excellent introductory class
where beginners can learn to focus on breathing and alignment. While more advanced
students can focus on the foundations of their practice. Modifications are provided.
Yoga Flow: 60 minute Vinyasa style class is a great way to get the body moving, release
toxins & calm the mind. Joining physical postures, or asanas, with inhales & exhales,
creates a steady internal rhythm; builds heat, endurance, flexibility, strength and focus.
Ashtanga Flow: Challenge yourself with 75 minutes of an intelligently sequenced
practice offering a dynamic flow into pools of stillness. Learn to flow with the rhythm of
breath and use our internal heat to move further into the body with progressively more
intense poses. Combining power & flexibility with movement & breath.
SENSATIONAL SENIOR CLASSES
SS MSROM: SilverSneakers Muscular
Strength & Range of Movement: Have fun
and move to the music through a variety of
exercises designed to increase muscular
strength, range of movement, and activity
for daily living skills. Hand-held weights,
elastic tubing with handles, and a ball are
offered for resistance. A chair is used for
seated and/or standing.
STEP OR DANCE FITNESS
Step it Up: A step class for the beginner
to intermediate participant looking for a
challenging workout. This class includes
step and may incorporate toning for an
efficient and fun workout!
Step Fusion: This is the ultimate
cardiovascular workout for the exerciser
who wants some serious calorie-burning.
For this intermediate class, a variety of
aerobic formats will be included. From
step training to Zumba® to kickboxing will
make this an action packed class.
Zumba®: A fun, different and effective
aerobic dance workout infusing Latin
rhythms and easy to follow moves.
Family Zumba®: 30 minutes of Zumba®
with your kids!
ROWING & KRANKING® OR
CYCLING CLASSES
Kranking® and Rowing Fusion:
Intros will take place 15 minutes prior to
each Fusion class. This combination of
Kranking® and Rowing is sure to keep you
engaged for 30 minutes of exhilaration!
It’s unique, energizing and will keep you
coming back for more!
Les Mills RPM: Ride to the rhythm
of powerful music enjoying the calorie
burning benefits of interval training as
you take on the terrain of hills, flats, and
mountain peaks all while sweating and
burning to reach your endorphin high.
Group Cycling: Enjoy this fun, “freestyle”
cycling class lead by motivating music and
instructors.
Fun & Fit: This is an exercise class for the
mature adult. It is designed for exercisers,
age 50+, but also a great place to start
for any beginner. It will offer a variety of
activities that will help improve quality of
life and atmosphere that will re-energize.
SS Cardio Circuit: Combine fun and
fitness to increase your cardiovascular
and muscular endurance power with
a standing circuit workout. Upper body
strength work using hand-held weights,
elastic tubing with handles, and a ball
is alternated with non-impact aerobic
choreography. A chair is offered for
support for head-to-toe stretching and
complete relaxation in a comfortable
position.
Last Updated November 3, 2012

Last Updated November 3, 2012
FITNESS Revv it Up!
FEE-BASED SPECIALTY CLASSES
ADULT CLASSES
Monday
Monday
Tuesday
Wednesday
Thursday
Y1 = Yoga Rm, 1st Fl
KR2 = Kranking® & Rowing Rm, 2nd Fl
G2 = Lrg Group Ex Rm, 2nd Fl
X1 = Extreme Training Space
F1 = Fit Desk, 1st Fl
CR1 = Community Rm, 1st Fl
Friday
Saturday
Sunday
ULTIMATE
Cardio
GROUP
Stength Training
5:30 - 6:00 am Y1
7:00 7:30 am G2
9:00 - 9:30 am G2
5:30 - 6:00 pm (Nov.)
9:30 - 10:00 am F1
7:00 7:30 am G2
12:15 - 12:45 pm F1
9:00 - 9:30 am G2
5:30 - 6:00 pm (Nov.)
9:30 - 10:00 am F1
5:30 - 6:00 am Y1
12:15 - 12:45 pm F1
TRX®
Training
TRX®
Tabata
KRANK IT UP
Core Strength/Cardio
BOOTCAMP
Strength/Cardio
R.I.P.P.E.D.
Strength/Cardio
OCTANE
Cross Circuit
PILATES
Group Training
EXTREME
Training
JUNIOR CLASSES
CORE AGILITY
Junior
FUNCTIONAL
Strength - Junior
HIGH INTENSITY
Power - Junior
6:15 - 7:00 pm KR2
1:00 - 1:30 pm KR2
TBA - November
TBA
Winter - TBA
Spring - TBA
4:00 - 4:30 pm G2
Summer - TBA
7:00 - 7:45 am X1
6:15 - 7:00 pm (Nov.)
4:00 - 4:30 pm KR2
Summer - TBA
6:15 - 7:00 pm X1
1:00 - 1:30 pm KR2
4:00 - 4:30 pm G2
Summer - TBA
7:00 - 7:45 am (Nov.)
6:15 - 7:00 pm (Nov.)
6:30 - 7:00 am (Dec.) 6:30 - 7:00 am (Dec.)
TBA - November
TBA
Winter - TBA
Spring - TBA
TBA - November
TBA
Winter - TBA
Spring - TBA
TBA - November
TBA
Winter - TBA
Spring - TBA
4:00 - 4:30 pm KR2
Summer - TBA
TBA - November
Winter - TBA
Spring - TBA
Summer - TBA
TBA - November
TBA
Winter - TBA
Spring - TBA
TBA TBA TBA TBA TBA TBA
Summer - TBA
TBA - November
January - TBA January - TBA January - TBA January - TBA January - TBA January - TBA January - TBA
Summer - TBA
HIGH INTENSITY
Quickness - Junior
Summer - TBA
Summer - TBA
Summer - TBA
Summer - TBA
Summer - TBA
Summer - TBA
Summer - TBA
EXTREME
Junior Training
4:30 - 5:00 pm (Nov.)
4:30 - 5:00 pm (Nov.)
ConFITdent Kids
Jr. Beginner Exercise
Winter - TBA
Winter - TBA
SPECIALTY CLASSES
Healthy Creations
Nutrition/Exercise
Fueling for Performance
Nutrition/Behavior
Mysore
YOGA
Yin
YOGA
ConFITdent
Beginner Exercise
Prenatal
Yoga
6:00 - 7:30 am Y1
Begins October 9th
9:30-10:00am CR1
Begins October 3rd
6:30 - 7:00 pm CR1
Begins October 3rd
5:30 - 6:00 pm CR1
6:00 - 7:30 am Y1
7:00 - 8:00 pm Y1
6:30 - 7:15 pm KR2 6:30 - 7:15 pm KR2
6:00 - 7:30 am Y1
9:00 - 10:00 am Y1

FITNESSRevv it Up!
FEE-BASED SPECIALTY CLASSES
Descriptions and Fees
SESSION DATES
Session 1: October 1-October 26, 2012
Session 2: October 29 - November 27, 2012
Session 3: December 5 - December 31, 2012
Session 4: January 1 - January 31, 2013
Session 5: February 4- March 1, 2013
Session 6: March 4 - March 29, 2013
* Sessions run 2x/per week for 4 weeks
ADULT CLASSES
*Ultimate Cardio: 30 min class.
5 minutes dynamic warm up, 20 minutes
of High Intensity Interval Training, 5 minute
abdominal exercises and stretching.
Fee: $50.00
*Group Strength Training: 30 min
class. Personal Trainer will use a variety
of strength training equipment to help
members improve strength & muscle tone.
Fee: $64.00
*TRX® Training: 30 min class. Strength
focused class based on repetitions,
tempo, and form. TRX Suspension
Training will engage all your muscles, build
overall strength, balance and flexibility.
Fee: $80.00
*TRX® Tabata: 30 min class. The
classis TRX Training with a bit more spice.
Focuses on high intensity interval training
to build overall strength, balance and
flexibility, while maximizing cardio benefits.
Fee: $80.00
*Krank it up Core: 45 min class Intense
workout combining TRX suspension
trainers, Kranking® Bikes and Concept 2
Rowers. This class is designed to push
you to your max (adding in November)
Fee: $120.00 / $100.00
Bootcamp: Coming Soon
R.I.P.P.E.D.®: Coming Soon
Octane Cross Circuit: Coming Soon
*Pilates Reformer: 30 – 60 minutes
Small group training on the Pilates
reformers. Focus on muscle balance,
strength and body awareness
Fee: $120.00
Extreme Training: 45 min class. Intense
workout using body weight, ropes,
kettlebells, monkeybars, and other fun
equipment. Not for beginners.
Last Updated November 3, 2012
YOUTH CLASSES
*Core Agility: 30 min class. These
classes combine plyometric drills,
agility drills, footwork drills, eye hand
coordination, body awareness and sport
specific adaptation.
Fee: $50.00
*Functional Strength: 30 minute class
using a combination of body weight,
dumbbells, med-balls, plyometrics and
circuit training that will improve overall
general core strength and flexibility.
Fee: $50.00
*HIIT Power: 30 min class. High
intensity interval training using the tabata
method. This class focuses on improving
the participants speed of movement
through intervals of 20 intense seconds
with active recovery of 10 seconds.
Fee: $50.00
*HIIT Quickness: High intensity
interval training where participants will
work quickness and speed for 8 second
interval followed by 12 seconds of active
rest. This class focuses on improving
the participants speed of movement and
quickness.
Fee: $50.00
Junior Extreme Training: 45 min class.
Intense workout using body weight, ropes,
monkeybars, and other fun equipment.
Fee: $100.00
ConFITdent Kids: 12 week fitness
program designed to get the beginner
exercises feel comfortable and confident
with all fitness equipment and classes.
(Youth 8-14)
Fee: $240.00
SPECIALTY CLASSES
Mysore Yoga: A self led yoga classed
based on the primary series of Ashtanga
Yoga. The yoga instructor will work with
students individually during each session.
Class length will vary dependent on the
students needs. Class is held 3X/wk.
Friday is a Led class
Fee: $60.00/session ($8.00 for drop-in)
Yin Yoga: Sore Back? Tight hips? Yin
Yoga opens joints & releases connective
tissue, encouraging flexibility & ease.
Using props for comfort, we’ll hold each
pose longer and follow the breath to open
the body. Class is held 1X/wk.
Fee: $24.00/session ($8.00 for drop in)
ConFITdent: 12 week fitness program
designed to get the beginner exercises feel
comfortable and confident with all fitness
equipment and classes.
Fee: $240.00
Healthy Creations: 8 week Behavior
modification, nutrition, and exercise class
focusing on eating right and losing weight.
Session begins 1st week in October.
Tuesday Class: Begins October 9th
Wednesday Class: Begins October 3rd
Fee: $120.00
Fueling For Performance: 8 week
Behavior modification, nutrition, and
exercise class focusing on fueling your
body for performance.
Wednesday Class: Begins October 3rd
Fee: $120.00
Prenatal Yoga: Alleviate common
discomforts of pregnancy & inspire your
courage, strength, peace & awareness.
Traditional yogic science & childbirth
education; experience fellowship &
support. Begins November 3rd- 24th
every Saturday from 9:00-10:00 am.
Fee: $40/4 wk session ($12.00 drop-in)

Happier birthdays
Coolest parties with no stress for parents
Celebrate with an easy-to-plan, fun-filled party. Choose from
one of two poolside party rooms or combine the two for
one larger space. Enjoy pizza or Sprouts Café menu items.
You bring the cake, decorations and kids: we take care of the rest!
BOOK NOW for your next birthday celebration!
Party packages and rates at www.ChoiceHF.com
• Kid’s Zone full of awesome, foot
stompin’ interactive digital experiences
for kids with games on the brain.
• Child Activity Room where kids have
a blast while parents work out.
• Swim lessons + loads of free swim
time in our pools and our waterslides
for an entire day of fun and fitness for
your family.
Get back to
WHAT MATTERS
most.
For more information
visit our website:
www.ChoiceHF.com
Choice Health & Fitness
4401 South 11th Street
Grand Forks, ND 58201
info@ChoiceHF.com
p: 701.746.2790