Group Exercise Schedules
Water Exercise Schedules

Fitness benefits are included in many popular Medicare supplement plans. Check with your insurer to learn if you are eligible for SilverSneakers®, OPTUM Fitness Advantage, Silver & Fit, or OPTUM/At Your Best.

AOA Conditioning: A combination class designed to keep members moving and active. This class offers beginning level cardio, flexibility, balance, strength, and toning. While this class is perfect for our young at heart members, anyone will find it fun and challenging.

Gentle Cardio Dance: is an easy-to-follow program that lets you move to the beat at your own speed. It’s an invigorating, community-oriented dance-fitness class that feels fresh, and most of all, exhilarating! This class provide modified, low-impact moves for active older adults.

Healthy Heart: This class is primarily designed for older active adults or those recovering post-surgery. Blood pressures are taken at the beginning of class. Warmup exercises simulate everyday living activities then the class moves to the weight room to incorporate light use of
cardio and weight machines. A cool down and stretch ends the class.

SilverSneakers® Circuit: Combine fun with fitness to increase your cardiovascular and muscular endurance power with a standing circuit workout. Upper-body strength work with hand-held weights, elastic tubing with handles, and a SilverSneakers® ball is alternated with non-impact aerobic choreography. A chair is offered for support, stretching, and relaxation exercises. For more information please visit silversneakers.com. **All SilverSneakers® classes are open to all members.

SilverSneakers® Classic: 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 weights, elastic tubing with handles, and a ball are offered for resistance and chairs are used for seated and/or standing support. Your insurance or Medicare plan may offer this program. For more information, please visit silversneakers.com. **All SilverSneakers® classes are open to all members.

SilverSneakers® Yoga: A workout that will move your whole body through a complete series of seated and standing yoga poses. Chair support is offered to safely perform a variety of postures designed to increase flexibility, balance and range of movement. Restorative breathing exercises
and final relaxation will promote stress reduction and mental clarity. Your insurance or Medicare plan may offer this program. For more information, please visit silversneakers.com. **All SilverSneakers® classes are open to all Y members.

Water Exercise: Take the pressure off joints and get in a great workout. Classes fit a variety of age groups and fitness levels.

Living Healthy Where You Work

Explore Your Way to Wellness

Tailored Fee Selections. On-site Wellness Program Menu:

• Group Exercise Classes – Yoga, Pilates, Boot Camp Pump-Up
• Success with Coaching – Small Group/Personal Training
• Programs Designed for Your Success – Personal Fitness Assessments

Lunch & Learn Topics

Food & Nutrition:

• Keys to Healthy Dining Out
• Basic Nutrition Recommendations (myplate) and Action Steps
• Shopping/Eating on a Budget
• Nutrition and Disease Prevention
• Cooking Together at HOme
• Mindful Eating
• Supersize Your Nutrition, Downsize Your Waistline

Physical Activity:

• Exercise and Disease Prevention
• Making Exercise Work for You
• Healthy at Any Size – Starting an Exercise Program
• Move It (and Lose It!) All Day Long
• Exercise at Your Desk

Healthy Lifestyle Balance:

• Healthy Lifestyle Together at Home
• Making Small Changes for Big Outcomes
• SMART Goals and Action Plans for Lifestyle Change
• Breaking Barriers for Healthy Eating and Active Living
• Silence Your Inner Critic
• Stay Motivated, Stay Focused
• Take an Active Role in Your Health

For more information and questions contact Carrie Clanton , Corporate Relations Director, 509 777 – 9622 x 444.

Group Exercise Schedules

AOA Conditioning: A combination class designed to keep members moving and active. This class offers beginning level cardio, flexibility, balance, strength, and toning. While this class is perfect for our young at heart members, anyone will find it fun and challenging.

AOA Gym Circuit: Combine fun and fitness to increase cardiovascular and muscular endurance with a standing and moving circuit workout. Total body resistance, balance and flexibility work is combined with non-impact movement.

Athletic Conditioning: This intense class combines agility, speed, strength conditioning, cardio, core, and balance through active sports style drills and exercises. This is a total body, heart pumping, aerobic and strength conditioning class that will challenge your endurance and athletic performance.

Beyond Barre: A unique class that fuses ballet, strength, Yoga and Pilate’s elements to sculpt your body. This barre-free class challenges and builds balance with various standing strength segments and floor core work. Small tools such as hand weights and balls may be used during class. Barefoot is recommended but grip socks or shoes are always welcome.

Beginning Cycle: A basic cycle class that is a great place to start by learning bike set up and gain an understanding of proper form and riding mechanics.

Body Conditioning or Body Conditioning with Cardio: A full body workout using integrated strength exercises which may include the use of body bars, dumbbells, bands, and more to keep your muscles guessing. Body Conditioning with Cardio includes an added variety of low and higher impact cardio Intervals.

Cardio Dance/Gentle Cardio Dance: A variety of dance formats with high-energy-music and fun dance moves. Gentle cardio dance: Offers modified, low impact moves.

Cardio Express: A 30-minute full body cardio class with a moderate workout level designed to have both low and high impact as desired while increasing levels of movement and intensity. All fitness levels are welcome.

Cardio Kickboxing: Fast paced, high energy, cardio workout based on various forms of martial arts to challenge your stamina with high-intensity combination rounds. This class will also teach you the basics of kicking and punching while incorporating athletic based drills and core strengthening exercises.

Cardio/Strength: This class offers a full body workout. You will be pairing basic cardio steps with resistance training to help tone and build strength. All fitness levels welcomed.

Cardio Strength Intervals/Core: This class offers a variety of cardio and strength formats in different lengths and intensities. There is also a focus on the back and abdominal muscles.

Core and more: Is not just an abs class. The core is everything from your shoulders to your hips. You will work your abdominal muscles as well as hip/pelvic, spinal muscles and much more.

Core/Balance/Stretch: This restorative class works on core strength, balance, range of motion and flexibility using techniques from a wide variety of practices. In this class, “core” is anything that attaches to the pelvis so we do much more than just crunches, all in a low-key
and relaxed environment.

Core Express: Not just an abs class. The core is everything from your shoulders to your hips and in this 30-minute class you will work your abdominal muscles as well as hip/pelvic and the spinal muscles!

Cycling: For those who love to ride, this class gives you the cardio workout you want. From beginner to advanced, anyone can enjoy the non-impact workout this class gives. *Space is limited for this class. Advance signup is required. Reserve your spot online or call 777-9622.

Family Classes: Classes for kids and their adults. Children 11 and under need to be accompanied by an adult. Family Cardio Strength Intervals: This class offers a variety of cardio and strength formats. Family Cardio Dance: A variety of dance formats with high-energy-music and fun dance moves. Family Cycling: For those who love to ride. *Advance signup is required for cycling. Reserve your spot online or call 509 777 9622. Family Yoga: Yoga can increase strength, flexibility, coordination, self-awareness, and self-esteem. An opportunity for the whole family to have fun with movement and become mindful.

FIT 4 KIDS: is Fun Interval Training for Kids that provides a great workout while teaching kids how to stay active and healthy! The class is geared around fun Intervals with various equipment which may include kids cycling bikes. Geared for kids ages 5-12. For children younger than 7, parents must remain in the class.

Healthy Heart: This class offers you a chance to work at your own pace on the wellness floor and finish the hour off in the studio in a group setting to work on flexibility, core and balance work.  Meet in the lobby for optional BP check and then move to the Wellness Floor for individual work on Cardio and Strength machines for 30 minutes and then move to the studio for the last 20 minutes.  Facilitated by a Wellness Coach/Personal Trainer.

INSANITY®: is a high intensity, total body conditioning, calorie-torching 50-minute cardio-based workout that encompasses the principles of MAX Interval Training. Don’t get scared off by the name! If you are looking to take it to the next level – this workout is for YOU! The class is designed to provide a safe, challenging, and results-driven workout with no equipment necessary.

Kickboxing & Strength: A combination of kickboxing moves, athletic moves and fun combinations with added strength exercises, all perfectly in tune to high energy and motivating music. Requires no previous kickboxing experience. All fitness levels are welcome.

Line Dancing: A fun class where you will learn step sequences to several line dances, barn dances, and circle dances; lots of instruction and practice time. Dancing will be to golden oldies, current pop, classic rock, Irish stomp, old and new country.

Pedal for Parkinson’s: Ages 18+. Research shows pedaling a bicycle may change the life of someone with Parkinson’s disease. Ideally, participants will be able to ride at 60-80% of max heart rate on an upright stationary bike. We work with members to achieve a pace of 80-90 revolutions per minute. Fast pedaling is not a cure for Parkinson’s disease and should not be thought of as such, but there is compelling evidence to show that it does make a real difference for many and some report a reduction in symptoms. **Sign-up required. See the Health & Wellness Director.

Pilates: An inspiring mat based class that consists of exercises to highlight core, strength, joint mobility, range of motion and consistent flow of movement. Props may be used to intensify the workout while focusing on the mind/body connection.

Pilates & Yoga: Strengthen your core muscles in your back, waist, hips, and abdominals! Exercises w/your body weight, and aiding in low-back health and posture! This class has all the benefits of Pilates, adding in deeper stretches and relaxation segments of yoga.

PiYo: 30 is a high-intensity body toning class that fuses the best of Yoga, Pilates and Body Conditioning to increase flexibility, strengthen muscles, tighten core, and burn fat all packed into 30 minutes.

P90X Live: a group focused on total-body strength and cardio class that incorporates proven principles from personal training and functional coaching.

Pre-school Playtime: A time that allows your kiddo to have some fun; let them get their wiggles out in a safe, indoor space as they run around, play ball and socialize. Offered at the South Y only. See Group Exercise schedule for days and times.

R.I.P.P.E.D. or R.I.P.P.E.D + Core: Combines Resistance, Intervals, Power, Plyometrics, Endurance and Diet components to help you attain and maintain your physique in ways that are fun, safe, doable, and extremely effective for any fitness level. Each component of the workout provides a uniquely different emphasis or system response, so your body never gets accustomed to the constantly changing format – come ready to be challenged! R.I.P.P.E.D + Core includes an extra core focused section at the end of class.

Roll, Stretch and Restore: Learn the basics of foam rolling, stretch your muscles and focus on your breathing in this rejuvenating class. Just what your body has been asking for!

Rumble: An authentic, yet simple to master, cardio, mixed martial arts format adapted for the group exercise environment. No martial arts experience required, just a willingness to sweat, a desire to get an incredible workout, and to have fun along the way!

SilverSneakers® Circuit: Combine fun with fitness to increase your cardiovascular and muscular endurance power with a standing circuit workout. Upper-body strength work with hand-held weights, elastic tubing with handles, and a SilverSneakers® ball is alternated with non-impact aerobic choreography. A chair is offered for support, stretching, and relaxation exercises. For more information please visit silversneakers.com. **All SilverSneakers® classes are open to all members.

SilverSneakers® Classic: 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 weights, elastic tubing with handles, and a ball are offered for resistance and chairs are used for seated and/or standing support. Your insurance or Medicare plan may offer this program. For more information, please visit silversneakers.com. **All SilverSneakers® classes are open to all members.

SilverSneakers® Yoga: A workout that will move your whole body through a complete series of seated and standing yoga poses. Chair support is offered to safely perform a variety of postures designed to increase flexibility, balance and range of movement. Restorative breathing exercises
and final relaxation will promote stress reduction and mental clarity. Your insurance or Medicare plan may offer this program. For more information, please visit silversneakers.com. **All SilverSneakers® classes are open to all members.

Step: A cardio-based workout that is tons of fun! Improve your cardiovascular and muscle endurance, coordination, and agility while stepping up and down using a rectangular platform.

STRONG by Zumba®: A high-intensity interval training workout driven by the music. Using your body weight as resistance, work your whole body, gain endurance, strength, and power all while using the music as your motivator!

Tai Chi: This class emphasizes a calm and peaceful mind and is designed for those who would like to improve their overall health, fitness level, ability to focus, balance, flexibility, power, coordination, stamina, strength, body posture and endurance.

TRX (Total Body Resistance Exercise): A body weight based, functional and dynamic strength program using the Navy Seal designed suspension training system that develops strength, balance, flexibility and core stability simultaneously. TRX focuses on a variety of movement muscle training. Advanced TRX is appropriate for individuals who have been successfully participating in TRX classes for at least 6 months and who are ready for more challenging exercises and workout protocols. Some individuals may advance more quickly to this class if they have a high level of overall fitness and excellent exercise mechanics. TRX Intervals incorporates the use of a variety of equipment for added strength and toning work as well as the occasional cardio set.

Water Exercise: Can’t decide between swimming or exercising with a class? Now you can do both! Water Exercise classes fit a variety of age groups and skill sets. Schedules.

Weight Machine Circuit: A full body circuit training class that will keep your muscles in motion. This class will utilize the machines as an instructor motivates you to keep moving.

Yoga: Improve your flexibility, balance, strength and relaxation skills using various postures and breathing techniques. A great calming but energizing workout! Yoga Basics: A slower pace and that focuses on the fundamentals of your yoga practice. This class builds a foundation to safely experience yoga and feel more confident in classes. Gentle Yoga: This class focuses on restorative yoga poses, balance, breathing, and relaxation techniques. A chair is available for support if needed. Yoga and Meditation: We stay mainly on the floor incorporating relaxing gentle yoga poses while using the methodology of yogic breathing and a variety of yoga poses to bring your focus inward to self, while strengthening your focus to experience the expansive, and connected states of meditation. Yin Yoga: The focus of this class is on ligaments, joints, fascial networks, and bones. Simple but still challenging, a practice that consists of meditative segments with longer held postures near the floor. Yoga Flow: A practice where yoga postures or asanas are connected through the breath. Classes build heat, endurance, flexibility, and strength. The creative sequencing found in a flow class is often built around sun salutations. Power Yoga: A vigorous yoga class that integrates breath and movement, inner and outer alignment, strength and flexibility, accompanied by music for a rejuvenating and balancing effect. Levels indicated where they apply, all are welcome. Bench Yoga: Our most gentle class, it’s perfect for students with physical challenges that find it difficult to get on and off the floor as required for a traditional yoga class. Exercises explore and enhance a greater range of movement while protecting the lower back and joints by easing carefully into yoga postures with bench support. Breathe work and meditation is visited as well. This is a wonderful class for increasing circulation, movement capability, and energy enhancement. All are welcome. Chair Yoga: A gentle form of yoga that practices sitting on a chair, or standing using the chair for support.

**Yoga Mats are limited. You are welcome to bring your own personal mat. 

Zumba^®: A Latin-inspired dance-fitness class that combines fast and slow rhythms to tone and sculpt the body in an aerobic/fitness fashion to achieve a unique blended balance of cardio and muscle-toning benefits.

Zumba^® Gold: Perfect for active older adults who are looking for a modified Zumba class that recreates the original moves you love at a lower-intensity. The design of the class introduces easy-to-follow choreography that focuses on balance, range of motion and coordination.

Zumba^® Step: combine the awesome toning and strengthening power of step aerobics, with the fun fitness-party pf Zumba. You will increase cardio and calorie burning while adding moves that define and sculpt your core and legs.

STRONG by Zumba®: A high-intensity interval training workout driven by the music. Using your body weight as resistance, work your whole body, gain endurance, strength, and power all while using the music as your motivator!

20/20/20: A class of 20-minute segments of cardio, strength, core and/or stretch. Every class is a little different so come and see what challenge the instructor has for your body.

Specialty Classes

All Group Fitness Program Fees, Locations and Times

Argentine Tango: Ages 13+. Focus will be on balance, coordination, body posture and navigation on the dance floor with traditional Tango music. Come on your own or bring a partner.

Ballroom Dance: Ages 13+. Learn to lead or follow with exercises that build confidence on the dance floor. No partner necessary.

Hip-Hop Dance: Ages 13+. Perfect technique, learn new moves, build confidence and have fun with this high energy dance.

Boxercise: Ages 13+. Circuit class including boxing style stations and techniques, shadow-boxing, skipping, press-ups, shuttle-runs and more. Learn over eight different punches, kicks and movements using focus pads. The workout uses the whole body and the time flies as you work on body movement, agility and momentum. If you stick with the boxercise workout you’ll get fit and enhance muscle definition, but you won’t gain bulk. It’s great for relieving stress too!

Fairy Tale Ballet: This class will introduce your child to ballet technique and positions through fun games, songs and creative movement. Crowns, wands and tutus provided. Ages 3 – 6 years old. Fee, locations and times

Family Challenge: Ages 5+. Four-week session. Learn how to healthy lifestyle choices as a family through small, realistic changes in nutrition and physical exercise with easy and attainable goals.

Family Circuit: Ages 5+. Monthly classes include a variety of circuit exercises for all levels so everyone can reach their fitness goals.

Karate: Program focuses on the growth of your child’s character traits and self-defense skills. Incentives for advancement encourage participants to reach new goals while learning and having fun together. Our Karate programs are not affiliated with any Federation. Uniforms are optional, for information see the instructor on the first day of class. Fee, locations and times – search Karate.

Summer Shape-Up: Ages 13+. Eight-week program to help motivate you to stay focused on your fitness and well-being goals.

Running Groups: Looking for company, motivation and guidance in your running? Join one of our running groups forming at each Y branch. All levels welcome, with a focus on 5k distance. Program will run for 8-weeks at a time. There are indoor winter options. Contact the Health and Wellness director at your Y branch for start date.

Taekwondo: This Olympic Style Martial Art will build self-confidence while helping your child reach new goals through this world-wide self-defense class. Fee, locations and times.

Personal Training

All Personal Training Fees, Locations and Times

PT Training Packages: Nationally certified personal trainers will work with you to design a personal fitness plan to meet your specific goals. Shake up your fitness routine, reduce injury with proper technique and stay motivated with your personal trainer. A variety of packages are available.

SMART Start: Twelve week program with 3 personal training sessions designed for your goals. Between sessions wellness coaches will answer questions, encourage and help you stay motivated. 12+

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Small Group Training

All Personal Training Fees, Locations and Times

Working out in a small group can improve motivation and provide encouragement and support. Workouts tailored to each group based on personal goals and fitness levels. All groups led by nationally certified personal trainers.

Boxercise: Based on boxing training formats challenge yourself with shadow-boxing, skipping, hitting pads, kicking punchbags, press-ups, shuttle-runs, sit-ups, and more. 13+

H.I.I.T.: Ages 13+. High Intensity Interval Training alternating short periods of intense anaerobic exercise with less intense recovery periods.

Y Fit Boot Camp: A weekly group workout with consistent, challenging, fitness routines using heavy resistance, varied core and cardio exercises. 15+

Winter Conditioning: Focus on overall body strength, agility, balance and flexibility. 12+

Bring on the Toys: Use a variety of fitness equipment, kettlebells, sandbags, battle ropes, sand ropes, Teracore and more. 12+

Small Group Express: 30 minute High Intensity Interval Training (HIIT) class best suited for those with previous exercise experience. 13+

Small Group Personal Training: Ages 12+. Workouts tailored specifically to each group based on personal goals and fitness levels. Every group is led by a Nationally Certified Personal Trainer who will keep you focused and motivated.

TRX Rip Trainer: Use a lever bar and resistance cord to provide a unique mix of rotation, core stability, control, power, strength, mobility, balance and coordination challenges. 15+

Pilates for Golf: Increase balance and flexibility by strengthening core muscles to avoid injury and improve performance. 13+

Free Support Services

Quick Start Complimentary Wellness Appointments: Y members receive 2 FREE 1-hour appointments with a wellness coach. Sessions will provide an introduction to all cardio and strength equipment to increase confidence and comfort; include a fitness discussion and development of a customized fitness plan. Contact a wellness coach at your branch to get started: Central, North, South, Valley.   

Biometric Screening: Ask a Wellness Coach at your branch for more information.

Weight Room Circuit: A full body circuit training class that will keep your muscles in motion. This class will utilize the machines as an instructor motivates you to keep moving.

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Nutritional Counseling

Nutrition Coaching: Work one-on-one with a registered dietitian to bring healthy eating into your life. Whether you are looking to eat better, lose weight, or you are an athlete wanting to increase performance, our trained staff will create a nutrition plan to meet your needs. Learn More. 

Small Group Nutrition Class: Consuming a healthy diet can help you feel your best, prevent and control many chronic diseases, and aid in weight loss and weight maintenance. As a group you will learn how to eat well with practical and factual advice from our registered dietitians. Learn More.

Topics may include, but are not limited to:

• Foundations of a healthy diet
• Meal planning
• Emotional eating
• Chronic disease prevention
• Behavior modification for long-term weight management

Martial Arts

All Martial Arts Fees, Locations and Times

Karate: Build physical fitness, confidence and respect for self and others. Learn basics while having fun in an interactive class. 4+

Tae Kwon Do: Build self confidence and learn new skills with an emphasis on self defense. 6+

Self Defense: Learn to avoid being a target, handle confrontation, read body language and non-verbal cues, use your voice and handle multiple types of threats. Program runs monthly. Ages 13+

Tumbling

All Tumbling Fees, Locations and Times

Baby Bugs: Parent & child ages 1.5 – 3 yrs. This class focuses on balance, coordination, and skill development for parents and their tots.

Tumble Bugs: Ages 3 – 5. Introduction to the art of tumbling in a fun, active, learning environment.

Jitter Bugs: Ages 5 – 7. Children develop coordination and balance along with body awareness and self-confidence. Y staff will guide and challenge your child through a progressive curriculum.

Dance

All Dance Fees, Locations and Times

Fairytale Ballet: This class will introduce your child to ballet technique and positions through fun games, songs and creative movement. Crowns, wands and tutus provided. Ages 3 – 6.

Ballet: In this monthly class your child will gain body awareness, strength, grace and poise along with basic ballet techniques. Ages 7+

Homeschool PE

Physical Education for Homeschool Students: Ages 6 – 14. Let the YMCA be your child’s partner in physical activities. The YMCA Physical Education for Homeschool Students Program is a great way for students to get the most out of homeschooling by combining physical activity, healthy living, socialization, and play into their home school curriculum.

Youth Group Exercise Classes

FIT4KIDS: is Fun Interval Training for Kids that provides a great workout while teaching kids how to stay active and healthy! Class is geared around fun Intervals with various equipment which may include kids cycling bikes. Geared for kids ages 5-12. For children younger than 7, parents must stay in the class with their kids. Free for Y members.

Kids Yoga: Yoga has been proven to have wonderful benefits for kids by increasing strength, flexibility, coordination, self-awareness, and self-esteem. Yoga poses inspire creativity (kids turn their bodies into trees, mountains and animals!), as well as provide a sense of calmness and relaxation. Yoga philosophy encourages teamwork and teaches respect, compassion and sharing. This class presents an opportunity for kids to have fun with movement and become mindful of themselves and the world around them. Recommended for ages 5-10 and grown-ups of all ages
are welcome! Free for Y members.

Youth Sports Conditioning: Ages 13+. An eight week training for youth to increase their speed, strength, power and agility with a focus on athletic development. Fee, locations and times.

Youth Wellness Center Trainings

Is your tween/teen ready to workout in our Wellness Center? Sign them up for Cardio, Strength or Free-Weight trainings, or all of them, to learn the skills they need to have a safe and fun workout at the Y. All youth 10-15 years are required to attend appropriate trainings prior to their first workouts in our Wellness Center.

Cardio Training
Ages 10 – 15
One-hour with Wellness Coach
Learn the proper use of cardio equipment and rules and responsibilities of the Wellness Center. Parents/adults must be present anytime youth are in the Wellness Center prior to turning age 12. We encourage you to attend this training with your child. 

Strength Training
Ages 12 – 15
Prerequisite: Completion of cardio training
One-hour with Wellness Coach
Learn safe and proper form to use strength training equipment in the Wellness Center, does not include free-weights. Upon completion, teens may use the Wellness Center without adult supervision.

Free Weight Training
Youth Fitness Fees, Locations and Times
Ages 12 – 15
Prerequisite: Completion of cardio and strength trainings
One-hour with Wellness Coach
Learn safe and proper form to use free weights, may attend up to three sessions. 

Youth Fitness Events

Kids Xtreme Fun Run: Run, jump, and slide through our 500-yard obstacle course complete with tires, mud pit, giant slip-n-slide, and many other fun obstacles. June 2019, North Y. Ages 5 – 14.

Kids Triathlon: Youth will swim, bike, and run by age group: 5-7yrs, 8-10yrs, and 11-12yrs. July 2019. Witter Pool/Mission Park. Ages 5 – 12.

Ninja Warrior: Timed obstacle course full of challenges for beginner or experienced. There will be timed, family, and team heats. August 2019, Valley Y. Ages 5+