sterling-rock falls family ymca -...

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STERLING-ROCK FALLS FAMILY YMCA2505 YMCA Way

Sterling IL 61081

815.535.9622

FACILITY HOURS

Mon-Thu 5 am-9 pm

Friday 5 am-7 pm

Saturday 7 am-5 pm

Sunday* 12 pm-5 pm

*Closed Sundays Memorial Day-Labor Day View pool & gym hours at: www.srfymca.org

DIXON FAMILY YMCA110 N Galena Avenue

Dixon IL 61021

815.288.9622

FACILITY HOURS

Mon-Thu 5 am-9 pm

Friday 5 am-8 pm

Saturday 6 am-5 pm

Sunday* 10 am-3 pm *Memorial Day - Sept 30th

Sunday** 10 am-5 pm **Oct 1st - Memorial Day View pool & gym hours at: www.dixonymca.org

TABLE OF CONTENTS

Camp Benson 4

Welcome to All 5

Land Wellness 6-7

Youth Programs 8-9

Swim Lessons 10-11

Water Wellness 12

Adult & Teen Programs 13

Child Watch 14-15

Special Events 16

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FAMILY. FRIENDS. FUNYou and your family are invited to join us for a weekend of fun this fall at YMCA Camp Benson in Mount Carroll, IL. Family Camp is an opportunity for your family to grow closer together by participating in a wide range of camp activities and exploring the beautiful woods here at Camp Benson. Moms, dads, children, grandparents, or any other family member can attend. All are welcome. Sleep in your own cabin or invite another family to share it with you. All meals are provided and the best part is that we do the dishes! Camp staff will lead a wide range of activities. Take a trip down the zip line or push yourself to new heights on our climbing wall. Go for a relaxing walk among the trees and listen to the sound of the river. Make a s’more just the way you like it and sing campfire songs as the sun sets. These are just some of the activities you can do during Fall Family Camp.

Check in is on Friday from 6-8 pm with programming wrapping up late Sunday morning. CABIN SPACE IS LIMITED. REGISTER TODAY!

CABIN SPACE IS LIMITED. REGISTER TODAY!

Register Online:

ymcacampbenson.org

Dates: Oct. 7-9 2016

Fee: $25 per family member

FEATURED ACTIVITIESZip Line, Nature Hikes, the Twilight Zone, Archery, Candle Making, Gaga Ball and More.

FALL FAMILY CAMP AT YMCA CAMP BENSON

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WELCOME TO ALLTHE ESSENCE Of THE YWith a commitment to nurturing the potential of kids, promoting healthy living and fostering a sense of social responsibility, the Sterling-Rock Falls Family YMCA and the Dixon Family YMCA work to ensure that every individual has access to the essentials needed to learn, grow and thrive. EVERYONE IS WELCOMEThe YMCA welcomes all who wish to participate and believes that no one should be denied access to the Y based on their ability to pay. Through our scholarship program, we provide assistance to youth, adults and families based on individual needs and circumstances. COMMITTED TO OUR COMMUNITYDetermining assistance amounts is handled by the YMCA in a fair and consistent manner. YMCA members can feel confident knowing that they are a part of an organization that cares greatly for the well-being of all people, and is committed to youth development, healthy living and social responsibility.

A scholarship reduces membership fees, it does not eliminate them. Scholarships will be granted for a period of 3-12 months. At the end of the scholarship we request that individuals and families reapply with updated documents. Membership fees are subject to change when you reapply. If you do not reapply, your membership will expire.

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LAND WELLNESSGroup Exercise

Dixon Family YMCA Fall Session 1: Sept 6 - Oct 29, 2016 (8 weeks) Fall Session 2: Oct 31 - Dec 23, 2016 (8 weeks)

Members and non-members welcome! Fees apply to Premium programs and non-member participation.

Punch Cards are available for Premium Classes and are good through December 23, 2016 Weekend Warriors is now FREE to both members and non-members - join us for a great workout!

Time Monday Tuesday Wednesday Thursday Friday Saturday

5:00-5:45 am Power PumpChristina Branson

Power PumpChristina Branson

Power PumpChristina Branson

6:00-6:45 amPower Pump

Bonnie RodriguezPower Pump

Bonnie Rodriguez

7:30-8:15 am StepBonnie Rodriguez

StepBonnie Rodriguez

StepBonnie Rodriguez

Weekend WarriorsVariety

8:05-9:00 am Stretch TherapyCindy Neisewander

Gentle YogaCindy Neisewander

Stretch TherapyCindy Neisewander

Gentle YogaCindy Neisewander

9:05-9:45 amClass held in Gym

Cardio MixDawn Moore Class held in Gym

Cardio MixDawn Moore

9:10-10:00 am Sculpt IntervalCindy Neisewander

Sculpt IntervalCindy Neisewander

Zumba GoldMaureen

10:15-11:00 am Silver SneakersRonna Wheeler

Silver SneakersRonna Wheeler

10:30-11:30 am Zumba GoldMaureen

Zumba GoldMaureen

11:10-11:55 am Silver SneakersRonna Wheeler

Silver SneakersRonna Wheeler

12:10-1:00 pm Yoga PosturesCindy Neisewander

Yoga PosturesCindy Neisewander

12:15-12:45 pm Lunch CrunchTraci Duden

Lunch CrunchTraci Duden

Active-motionTraci Duden

1:15-1:45 PM Sculpt Expres sDeb Mellen

Sculpt Expres sDeb Mellen

4:00-5:00 pm Zumba GoldMaureen

Zumba GoldMaureen

4:00-4:30 pm Active-motionTraci Duden

Active-motionTraci Duden

5:00-5:40 pm AbtasticKayla Gaffey

SpinTeresa Otto

AbtasticKayla Gaffey

SpinTeresa Otto

5:15-6:30 pm Power PumpTeresa Otto

Power PumpTeresa Otto

5:30-6:30 pm SpinAnnette Zaugg

SpinAnnette Zaugg

5:45-6:30 pm Studio KickboxingKayla Gaffey

Studio KickboxingKayla Gaffey

6:35-7:20 pmZumba Fitness

Lisa TaylorZumba Toning

Colleen GarzaZumba Fitness

Lisa TaylorZumba Toning

Colleen Garza

7:00-7:45 pmFit Club

Dawn JonesFit Club

Dawn Jones

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POWER PUMP Power Pump is a barbell workout that incorporates functional orthopedic

strength training. Every movement plane is attacked using weights and

body weight. Featuring safe motivating exercises, and great music to

create a thrilling group fitness atmosphere.

ZUMBA®A Latin, dance-inspired aerobic workout for total body fitness. The

routines feature aerobic/fitness interval training with a combination of

fast and slow rhythms that tone and sculpt the body.

BODY SCULPT & CORE CONDITIONINGThe intense workout focuses on muscle toning and core conditioning

with the use of bars, weights, balls and bands to give you strength and

helps to sculpt your body.

SILVERSNEAKERS® and SIT & FIT Designed for our senior population! Exercises help with strength,

flexibility, muscular endurance, balance, coordination, and agility. A chair

is provided if needed. Free for members, non-members $16 monthly

MORNING MIXERThis class includes step aerobics, low impact aerobics, core work,

weights, bands, and body bars! A different class every time. This class is

for everyone so come mix up your workout with us!

POUND ROCKOUT WORKOUT POUND is a full-body cardio jam session with constant simulated

drumming. The workout fuses cardio, Pilates, and isometric movements

while you strengthen and sculpt infrequently used muscles, and drum

your way to a leaner, slimmer physique – all while rocking out to your

favorite music!

STERLING-ROCK FALLS FAMILY YMCA

MONDAY/WEDNESDAY 5:45-6:30AM Kick Boxing Andrea Vondra (Mon. Only)

8:00-9:00 AM Silver Sneakers Kathy Collinson 9:00-9:45AM Kick Boxing Andrea Vondra (Mon. Only) 9:00-10:00AM Morning Mixer Kathy Collinson (Wed. Only) 10:15-11:15AM Silver Sneakers Kathy Collinson 4:15-5:00PM Zumba Connie Glenn 5:15-6:15PM Power Pump Jessica Shore 6:30-7:15PM Bolly X Ganesa Novak

TUESDAY/THURSDAY 5:45-6:45AM Get Fit Elaine Hand 9:00-10:00AM Body Sculpt & Core Kay Wallin 4:15-5:00PM Cardio Flow Kayla Heimerman 5:15-5:45PM Power Pump Jessica Shore 6:00-6:45PM Pound Rockout Andrea Vondra 7:00-7:45PM Kick Boxing Andrea Vondra

FRIDAY 8:00-8:45AM #Ynot45 NEW Andrea Vondra (In the Gym) 8:00-9:00AM Sit & Fit Kathy Collinson 9:00-10:00AM Morning Mixer Kathy Collinson 10:15-11:15AM Sit & Fit Kathy Collinson

#YNOT45 NEW A 45 minute plyometric class with a boot camp feel. This class will

provide a full body workout, help build muscle, and get your body

working as a full unit in strength and speed.

CARDIO FLOW This class combines yoga and sport like never before. Prepare for a

unique mind/body experience featuring traditional yoga poses and

sport-influenced movement including plyometrics and strength.

BOLLYX This Bollywood-inspired dance-fitness program combines dynamic

choreography with the hottest music. The cardio workout gets you

moving, sweating, and motivated all at the same time.

KICK BOXING

Kickboxing will you get you off the couch, out of your office, and into

an exhilarating total body workout where a fusion of martial arts meets

chart topping music. Lace up and be prepared to kick fat cells in the gut,

knockout stress, and gain strength, heart-lung function, and flexibility!

TURKEY 2 TREE CHALLENGE

This Holiday challenge is a weight maintenance challenge. Even

better, you will have a chance to win prizes just for weighing in,

attending workouts, attending wellness talks, and maintaining

and losing weight this Holiday season. Registration includes

free weekly weigh ins, fitness classes, use of the YMCA, weekly

Synrgy 360 classes, and a water bottle all designed to help you

go from Turkey to Tree!

Dates: Nov 14-Dec 19

Fee: FREE for members, a $275 value, Non-Members $25

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YOUTH PROGRAMSSports, Swim Team, and Family Programs

DIXON FAMILY YMCA

BOYS AND GIRLS BASKETBALL (3RD -6TH) Boys and girls have the opportunity to learn the importance of fair play and teamwork while playing basketball. Players practice the basic skills of the game and will be divided as 3rd/4th and 5th/6th. 5th/6th grade teams will have 1 game during the week as well as games on Saturday in Dixon or Oregon. Practice during the week at YMCA or local school. BOYS Registration is August 21-Sept 25. *Fee increases by $10 after September 25 and child is placed on waiting list after Oct. 1. Dates: Games: Oct 29-Dec 10 Fee: Members $45, Non-Members $65 5th-6th Dixon Public School Student, $50

GIRLS Registration August 21-Nov 27. *Fee increases by $10 after Nov. 27, and child is placed on waiting list after Nov 27th Dates: Games: Jan 14, 2017–Feb 18 Fee: Members $45, Non-Members $ 65 5th-6th Dixon Public School Student, $50

COED BIDDY BALL (4 YEARS-2ND GRADE) Boys and girls are given the chance to show their stuff. Practice dribbling, passing and shooting as well as sportsmanship, teamwork while having tons of fun. Must be 4 by 12/31/2016. Teams will be divided as pre-K/ K and 1st/2nd. Games will be at YMCA or Reagan Middle School. Registration is November 1-January 15. *Fee increases by $10 after Jan. 15, and child is placed on waiting list after Jan. 15. Dates: Games begin in February Fee: Members $35, Non-Members $50

COED VOLLEYBALL (4TH -8TH GRADE) Boys and girls learn the basic skills and rules of volleyball. Practice will be on Mondays and games on Wednesday at the Y. Registration November 1-January 15th Dates: January 30th-March 15th Time: Monday& Wednesday 6:00-7:30 PM Fee: Members $45, Non-Members $65

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SPORTS OF ALL SORTS: (Ages 3-4) This is a 4 week program in which your child will learn the basic of 4 different sports. Each week we will do a different sport and work on the basic skills & game play each week. The sports that we will be doing are: Soccer, Baseball, Track & Field and Basketball. Dates: August 17th, 24th, 31st, Sept. 7th Wednesdays, 6-7 pm Fee: Members $25, Non-Members $37

GIRLS ON THE GO This program is designed for girls grades 6-8 and is all about having fun and running! This 7 week program will include activities, guest speakers, and teach the girls fun ways to stay active. The program will begin August 23rd and meet on Tuesdays 3:30-4:45 and end in a 5K! Dates: Aug 23-Oct 4, The 5k is Sat. Oct 8 Fee: Members $20, Non-Members $30

CO-ED OUTDOOR SOCCER (AGES 4-6th grade) Youth soccer is a progressive program where every child plays and games are safe, fair and fun. Boys and girls will play together at all levels. Each level will learn the skills necessary to develop as a student of the game. Games are played on Saturday, at Centennial Park in Rock Falls. Practice will be held one time a week. Volunteer coaches are needed. Coaches meeting is Aug 18th at 7pm. Dates: Aug 27 – Oct 8, Register by Aug 14 Practice begins the week of Aug. 22 Games will start on Aug. 27 Location: Centennial Park in Rock Falls Fee: Member $45, Non-Members $67 Late Fee: $10 after Aug. 14th

YOUTH CHEERLEADING (Ages 5-8) Learn the fundamentals of cheerleading while having fun. Cheerleaders will cheer at the YMCA basketball games on Saturday mornings. Practice will be 1 night a week and you will cheer on Saturday. It will be led by former cheerleaders. The practice will begin the week of Oct. 17th and will continue until Dec. 17h. A nice cheerleading shirt will be included in the fee. Minimum of 8 girls for the program to run. Practice day will be announced as soon as leadership is secured. Dates: Oct. 17th – Dec. 17th, Register by Oct. 16th No practice or games during Thanksgiving week Fee: $45 members / $67 for non-members

BOYS AND GIRLS BASKETBALL (Ages 4 to 6th grade) This is a progressive program where every child plays and games are safe, fair and fun. Boys and girls will be together in the Pre-K/K level and split if enough in the 1st/2nd grade otherwise they will be together. At the 3rd/6th grade level they will be divided in boys and girls. At each level will learn the basic skills of basketball and develop and understanding of the game. Volunteer coaches are needed; meeting will be held on Oct. 13th at 7 pm. Practices will be the week of Oct. 17th and games will be held on Saturday beginning Oct. Oct. 29th . Date: Oct. 29th – Dec. 17th, Register by Oct. 9 No practice/games during week of Thanksgiving Fee: $45 members/ $67 for non-members Late Fee: $10 will be included after Oct. 9th

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DIXON FAMILY YMCA

The YMCA offers swim lessons for all ages and abilities. Classes are held once a week for 6 weeks. Skill levels are defined below, please use these to determine which class your child should be in. Current participants will be notified at the end of the session which level they should register for. If you have any questions regarding the correct placement please contact the aquatic department at the YMCA.

Swim Lesson Sessions: Sept 6 – Oct 22 Oct 24 - Dec 17 (No Classes during Thanksgiving Week) Fee: Members $42, Program Members $62

PARENT CHILD (6 months-36 months) The goal of this class is to make the child comfortable in the water. A parent accompanies their child in the water and works with the instructor on basic skills and water safety taught through fun songs and games. Skills are introduced at the child’s developmental level and build as the child progresses. Date: Wednesday 10:00-10:30 am Saturday 11:30-12:00 pm Cost: Members $31.50, Program Members $51.50

PIKE (Ages 3-5) Beginner level Instructors will help children adjust to the water and develop independent swim movement. Classes include introduction to basic swim strokes, kicking skills, floating and pool safety. This class will wear the bubble belts at all times. Date: Tues. 3:45- 4:30 pm Thurs. 3:45 -4:30 pm Sat. 9:00- 9:45 am OR 10:40-11:25 am

EEL (Ages 3-5) Preschool Intermediate For children who are comfortable in the water and able to swim five feet with faces in the water and no floatation device. Children are taught to float, kick and perform progressive arm movements across the pool. This level will wear bubble belts but also perform skills without. Date: Tues: 3:45-4:30 pm Thurs. 3:45- 4:30 pm Sat. 9:00-9:45 am OR 10:40-11:25 am

RAY/STARFISH (Ages 3-5) Preschool Advanced Participants may wear 1 bubble or no bubbles. Review and improve stroke skills on front, back, and side, build endurance, learn treading and other safety skills. Date: Tues: 3:45- 4:30 pm Thurs. 3:45- 4:30 pm Sat. 10:40-11:25 am

SWIM LESSONS

POLLIWOG (Ages 6 and Up): School age beginner Beginner level for those who have no experience in the water or are very uncomfortable in the water. Includes water skills, floating, kicking and learning about being safe around water. Date: Tues: 4:40-5:25 pm Thurs. 4:40-5:25 pm Sat. 9:45-10:30 am

GUPPY: (Ages 6 and up) School age Intermediate For children able to swim at least 20 feet without a floatation device; they will learn to swim the backstroke, elementary backstroke, side stroke and learn the proper breathing techniques for the front crawl. Date: Tues. 4:40-5:25 pm Thurs. 4:40-5:25 pm Sat. 9:45-10:30 am

MINNOW/FISH/FLYING FISH (Ages 6 and up): School aged Advanced An advanced class that will build participant’s endurance and perfect their strokes and turns. Emphasis on safety around the water continues and evolves to an introduction of basic survival skills. Date: Tues. 4:40-5:25 pm Thur. 4:40-5:25 pm Sat. 9:45-10:30 am

GYM AND SWIM: (Ages 3-5) This class is intended to teach basic tumbling skills, build strength, flexibility and coordination with 30 minutes in the gym. Instructor will escort participants to the pool for a 45 minute swim lessons. Bring children to the gym dressed in swimsuit under t-shirt and bring a towel. Date: Mon 9:30-10:00 (gym) 10:05-10:50 (Pool) Thurs. 9:30-10:00 (gym) 10:05-10:50 (Pool) Fee: Members $49, Program Participants $69

HOME SCHOOL GYM/SWIM: (Ages 5-10) This is a great opportunity to meet PE credits required by the state. Begins with 30 minutes in the gym learning the fundamentals of different sports, and learning about fitness, followed by a 45 minute swim lesson. Date: Thurs. 2:05-2:35pm (gym) & 2:45- 3:30pm (pool) Fee: Members $49, Program Participants $69

PRIVATE LESSONS A lesson designed specifically for you. Great for triathletes or swim team participants looking to increase speed, those fearful of the water or adults who are unable to swim independently. It’s never too late to learn a skill you can use for a lifetime. Interested individuals should fill out the required form at the front desk and an aquatic staff member will contact you to schedule 4, half hour lessons. Fee: Members $60, Program Participants $90

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NATIONAL YMCA SWIM PROGRAM

The Y offers swim lessons for all ages and abilities. Look at the

skill levels below or call Aquatic and Youth Sports Director,

Deb Mortonson, to answer a few questions in order to place them

in the correct class. Swim placement required if you have not

taken YMCA lesson in the last year. Classes are once a week for 6

weeks.

Dates: Aug 22- Oct 1

Oct 3- Nov 12

Nov 14 – Dec 23 (Schedule will change the last week)

Fee: Members $38, Non-Members $57

PARENT-CHILD (6-36 Months) Parent accompanies the child in the water. Skills are introduced at the child’s development level and build as the child progresses. Basic water skills are taught through fun songs and games. Tues: 10-10:30 am Tues: 5:30-6:00 pm

PIKE (AGES 3-5): Preschool Beginner Children adjust to the water and develop independent movement. Includes basic stroke and kicking skills, floating, and pool safety. Tues. 5:00- 5:30 pm Thurs. 5:00-5:30 pm Sat. 9-9:30am

EEL (AGES 3-5): Preschool Intermediate For children who are comfortable in the water and able to swim five feet with faces in the water and no floatation device. Children are taught to float, kick, and perform progressive arm movements across the pool. Tues. 5:00- 5:30 pm Thurs. 5:00-5:30 pm Sat: 9:00- 9:30 am

RAY/STARFISH (AGES 3-5): Preschool Advanced Reviews and improves stroke skills on front, back and side, builds endurance, teaches treading water skills. Tues. 5:30- 6 pm Thurs. 5:30- 6 pm Sat. 9:30-10:00am

POLLIWOG (AGES 6+): School Aged Beginner Beginner level for those uncomfortable or inexperienced in the water. Includes water skills such as gliding with face in water, floating and kicking. Tues. 6-6:30 pm Thurs. 6-6:30 pm Sat. 10-10:30am

GUPPY (Ages 6+): School Aged Intermediate For children able to swim 20 feet without a flotation device. Includes swimming on front, back and side and taking a breath while swimming. Tues. 6-6:30pm Thurs. 6:00-6:30 pm Sat. 10:30-11am

MINNOW/FISH/FLYING FISH (AGES 6+): School Aged Advanced Advanced class to build endurance, perfect strokes and turns, and learn survival skills. Minnow Tues. 6:30-7pm Thurs. 6:30- 7pm Fish & Up: Tues. 6:30-7pm Thurs. 6:30-7pm

PRIVATE LESSONS (AGES 3-ADULT) Four 1/2 hour, one-on-one swim lesson with a certified swim instructor. This is ideal for anyone who is fearful of the water, or if your child learns better in this type of environment. Fee: Members $60, Non-Members $90

TEEN/ADULT SWIM LESSONS (Ages 12 and up) It is never too late to learn to swim. Learn to swim or would love to improve all their swimming skills. Tues: 7:00- 7:30 pm

HOME SCHOOL SWIM LESSONS Meeting the state PE requirement while your children learn to swim or to improve their strokes. Thurs: 2:30-3pm

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JOYFUL JOINTS This class is designed for people who either have arthritis or who need a low impact class. In this class the pace is slower and the movements are designed to take various body muscles through their full range of motion. Workout with instructors Laura Fitzgerald (T/Th), and Monica Osterhaus (M/W/F). Days: Mon- Fri 8:00 – 9:00 am Fee: Free for members

SILVER SWIMMERS A class specially focused for the active older adults. All levels, abilities are welcomed with instructor Kathy Collinson. Day: Tues & Thurs 9:00 – 9:45 am Fee: Free for members

LET’S MAKE WAVES A challenging and fun 60 minute non-stop well rounded advanced workout in the water with instructor Allison Hoehn. Days: Mon, Wed, Fri 9:00 – 10:00 am Fee: Free for members

H2O HI/LO AEROBICS Using natural resistance of the water allows for an effective cardio workout that can strengthen, tone your muscles and increase flexibility with instructor Leanne Schumacher. Class is mostly in deep water. Days: Mon, Wed 6:00 - 7:00 pm Fee: Free for members

*Minimum size for all water wellness classes is 4 participants.

Swim for Fitness To get the fall off to a great start. We will swim from Sterling-Rock Falls Family YMCA to Dixon and back to the YMCA. Lap is down and back that is 50 yards. 72 lengths or 36 laps is a mile. Will be swimming 26 miles. So come and join in on the fun Dates: Starts Sept. 12th-Dec. 2nd Fee: Free for members

DIXON FAMILY YMCA

SEP 6 - OCT 21 OCT 24 - DEC 17

DEEP WATER FITNESS Experience a low impact workout, utilizing the resistance of the water. Great if you’ve had knee surgery. Dates: Mon, Wed, Fri 8-8:55 AM or 9-9:55 AM Mon, Wed 5:30-6:30 PM Tues, Thurs 7:-7:55 AM or 8-8:55 AM Fee: Member $21 (2X/week), $31.50 (3X/week) Program Member $41 (2X/week), $51 (3X/week) AQUAROBICS A water fitness class adaptable to all levels of fitness. Each class includes a cardiovascular workout, movements to improve muscle tone, and helps increase flexibility and circulation. Dates: M/W/F 8:00-8:55or 9:00-9:55 Fee: Member $31.50 (3X/week), Program Member $51 (3X/week) AQUA ZUMBA Incorporating dance and fitness moves in the water exercise will feel like pool party. You’ll increase cardio stamina, muscle strength, and weight loss as the water makes movements low impact, creating less stress. Dates: Tue/Thur 9:00-9:55 Fee: Member $21, Program Member $41 ENERGIZE WITH MUSIC This is a high energy calorie burning workout. Experience the cross-training effects that water provides reducing the impact on your joints, specifically the knees and back. Dates: Tue, Thur 8:00-8:55 Fee: Member $21, Program Member $41

WATER FITNESS AT TIMBER CREEK During the pool closure, Aug 27th -Sept 5th the Y will offer Deep Water classes at the Timber Creek Pool. Dates: Aug 29-Sept 2 Times: Mon-Fri 8:00-9:00 AM Fee: FREE, registration required.

* Minimum size for all water wellness classes is 4 participants.

WATER WELLNESSGroup Water Exercise

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ADULT AND TEEN PROGRAMS

Education. Motivation. Inspiration. If you’re not working out the way you would like, it’s a weight on your mind. Maybe it’s just hard to make the time to work out. Perhaps it seems boring, or painful. Or maybe you don’t really know what you should or could be doing to improve your strength, health or fitness level. We can help with that.

Personal Training, either individually or within a small group of two or three, can help you make the most of your time at the Y. Our wellness coaches are certified personal trainers who are up-to-date on the most effective and efficient exercise strategies; and they’ll keep you accountable in the times when life gets in the way of exercise.

At the Y, you can opt for one-on-one training, or you can train with a friend or two. Either way we make it easy to experience the advantages of training with your own coach.

Contact your Sterling-Rock Falls Family YMCA or Dixon Family YMCA for additional information or to register.

DIXON FAMILY YMCA

DIXON YMCA ADULT PICKLEBALL Join in and learn the fastest growing sport in the US. A sport for anyone, easy to learn and fun for all ages. Beginners will learn how to score and the basic shots and where to stand on the court. Intermediate players can learn how to add spin to the ball and also how to learn the soft game, (the dink game). Pickleball will increase your activity level and adds fun to an exercise regimen. Limit of 12 participants per session.Date: Wednesday’s, September 7-October 12 Location: Emma Hubbs Tennis Courts at Page Park Time: Beginner 5:30-6:30 p.m. Intermediate 6:30-7:30 p.m. Fee: Y Member/Non-Member In Park District $30, Non-Member Out of Park District $35


PICKLE BALL (Ages 21+) If you are looking for a sport to play that provides a great workout plus social time, try pickle ball! Pickle ball is a racket sport that combines the elements of badminton, tennis and table tennis. It is one of the fastest growing sports in the country. Come and join the fun! Time is limited to 30 minutes per group, or after each game, whichever occurs first. Date: Mon, Wed, Fri 9-12pm on half of the gym *Full gym added 11-12 Fee: FREE for members, $8 a day for non-members

AMERICAN RED CROSS LIFEGUARDING Learn all the necessary skills to be a successful lifeguard. Upon completion of the course you will receive two year certifications. When you register you will get an outline of what will be covered each day. Dates: Dec. 5th-18th, dates and time to be announced Fee: Members $180, Non-Members $270 Partial reimbursement available for those employed by the Y

AMERICAN RED CROSS BABYSITTING (Ages 11-15) This course prepares you to become a great babysitter and shows parents that you take responsibility seriously. You’ll learn practical skills and confidence through videos, hands on activities and classroom discussions. Please bring baby doll, notebook, snacks & lunch. Date: Monday, Oct 10th, 9:00-5:00pm @ RF office Fee: $50, includes ARC babysitting certification

TURKEY 2 TREE CHALLENGE

This Holiday challenge is a weight maintenance challenge. Even better,

you will have a chance to win prizes just for weighing in, attending

workouts, attending wellness talks, and maintaining and losing weight

this Holiday season. Registration includes free weekly weigh ins, fitness

classes, use of the YMCA, weekly Synrgy 360 classes, and a water bottle

all designed to help you go from Turkey to Tree!

Dates: Nov 14-Dec 19

Fee: FREE for members, Non-Members $25 (A $275 value)

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DIXON FAMILY YMCA

Y-TOTS PRESCHOOL Provide your child a solid educational foundation. Teachers will use a variety of learning outlets during each class. AM and PM classes available for Pre-K students, call M-F 7:30-3:30 for more information. Rates Y Member Program Member Pre- 4* $72/month $95/month *must be 3 by Sept. 1, 2016 Pre-K** M/W/F $95/month $120/month **must be 4 by Sept. 1, 2016 Pre-K** M-F $130/month $200/month **must be 4 by Sept. 1, 2016 Discounts available for LCDC families and for yearly upfront payment.

AFTER SCHOOL CRICKET CLUB We’ve teamed up with Reynoldswood Christian Camp to provide additional after school services. Children will be bussed from the public schools to the camp after school each day. Upon arrival children will be allotted time for homework and free play as well as arts and crafts and group games. Space is limited, register early Full-time (4-5 days/week) Y Member: $40/wk Program Member $55/wk Part-Time (3 days/week) Y Member: $30/wk Program Member $45/wk

LOVETT CHILD DEVELOPMENT CENTER (Ages 2-Pre-K) Work with ease knowing your child is enjoying a day filled with games, play, art, music and stories with friends they will have for a lifetime. Our licensed child care program follows all DCFS standards and provides your child with a unique experience that will prepare them for their future school days. Please call with questions or to arrange a visit. Special Requirements: Physical, shot record, copy of birth certificate and completed registration forms must be submitted prior to beginning. Child must be potty trained. Children accepted on a first come first serve basis based on class ratios. Session: Year round Days: M-F 6:00 AM- 6:00 PM Weekly Rates Y Member Program Member Full-time (4-5 days/week) $115.00 $135.00 Part-time (1-3 days/week) $88.50 $108.50 Half Day (Attending only on days attending Y-Tots Preschool) Pre - 4 $50.00 $65.00 Pre K 3 Days $75.00 $90.00 Pre K 5 Days $110.00 $125.00

CHILD WATCHChild Care and Preschool

NO SCHOOL FUN DAYS Children supervised by After School staff, activities subject to change. Dates: 10/10- Pumpkin Patch 10/14- Halloween Activities and afternoon swimming 11/11- Roller Skating and swimming Times: 6:00 AM-6:00 PM Fees: Y Member $29, Program Member $60 per day

CHRISTMAS BREAK CAMP *Bring Suit and Towel each day for swim. Activities subject to change Dates: 12/23: Christmas Party 12/27: Bowling 12/28:Winter Wonderland Wednesday 12/29: Jurassic Exploration 12/30: Let’s Celebrate! 1/2: Minute Madness Monday 1/3: 12/26: Pajama/Movie Day 1/4: Wacky Wednesday 1/5: Super Science 1/6: Fear Factor Friday Time: 6:00 AM-6:00 PM Fees: Y Member $29, Program Member $60 per day *25% discount off the week if registering for all 5 days

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AFTERSCHOOL ENRICHMENT.** Working in partnership with Sterling Public Schools, the Y offers an after school program for students in kindergarten through fifth grade providing children with safe, nurturing care in a healthy and caring environment after school. The curriculum is centered on popular themes to promote fun and learning. Our trained and qualified staff plan each day with creative activities which develop healthy spirit, mind and body for all. USDA approved “Super” snack will be served daily. Location: Jefferson & Washington Schools, Sterling Days: Mon- Fri Afterschool – 5:30 pm Fee: $8/Day First Child, $6/Day Each Additional Child Free/ Reduced Rate: $6/Day

FUN DAYS (K-6th GRADE) No school, No problem! We have fun, safe and educational programing at Challand Middle School. Fun Days run daily from 7:30AM-5:30PM. Early drop-off is available for a small fee. Lunch and snack are provided.. Detailed daily schedule will be available at the Y and online. Dates: Oct 10 Nov 11 Nov 23-25 Fee: Member $27/day, 2nd Child $22/day Free/Reduced $22/day

Y EARLY OUT PROGRAM** (K-5th GRADE) Join the Y on early out days to participate in arts, crafts, games, sports, science, and fitness activities. Activities are at Challand Middle School and begin when school releases and last through 5:30pm. Please drop your child off at the North (parking lot) door. Whiteside County Transportation and the Y have partnered together to help transport children to Challand from their schools. All children needing to ride the bus must sign up 1-week prior to the early out date. Transportation is an additional $2 per child and must be paid in advance. Dates: Aug 31 Sep 28 Oct 26 Nov 30 Fee: Member $15/day, 2nd Child $10/day Free/Reduced $10/day

FAMILY ENGAGEMENT NIGHTS You are invited to Family Nights at the Community Building. Each month enjoy family fun activities and stay for dinner! Each month will be a different theme from, Arts and Crafts, Minute to Win It, Game Night, and much more! Sign-up at the YMCA! Dates: Sep 12 Oct 17 Nov 14 Dec 14 Time: 5-7 PM Location: Rock Falls Chamber of Commerce Community Building Fee: Free

*Sterling-Rock Falls Family YMCA follow Sterling Public Schools Calendar, please be advised that the start date of the program could change due to inclement weather days.

SCHOOL’S OUT

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STERLING-ROCK FALLS FAMILY YMCA TURKEY 2 TREE CHALLENGE This Holiday challenge is a weight maintenance challenge. Even better, you will have a chance to win prizes just for weighing in, attending workouts, attending wellness talks, and maintaining and losing weight this Holiday season. Registration includes free weekly weigh ins, fitness classes, use of the YMCA, weekly Synrgy 360 classes, and a water bottle all designed to help you go from Turkey to Tree! Dates: Nov 14-Dec 19 Fee: FREE for members, a $275 value, Non-Members $25

BIRTHDAY PARTIES Have your child’s next birthday party at the Y! Private party room, outdoor pavilion are available.

DONATE WHILE YOU DINE Visit Buffalo Wild Wings in Sterling on Monday, November 14th from 5-8pm and a percentage of the sales will be donated to the Sterling-Rock Falls Family YMCA Youth Sports Scholarship Program. Please pick up your certificate at the front desk then enjoy a delicious meal, benefiting a great cause.

FAMILY ENGAGEMENT NIGHTS You are invited to Family Nights at the Community Building. Each month enjoy family fun activities and stay for dinner! Each month will be a different theme from, Arts and Crafts, Minute to Win It, Game Night, and much more! Sign-up at the YMCA! Dates: Sep 12 Oct 17 Nov 14 Dec 14 Time: 5-7 PM Location: Rock Falls Chamber of Commerce Community Building

COME VISIT SANTA IN THE POOL Come and visit Santa for a night of exciting pool games and activities. Date: Friday, Dec. 16th, 5:00-6:30 pm Fee: FREE to Everyone

DIXON FAMILY YMCA RUN FOR THE WAY 5K All net proceeds from this event will benefit the funded partners community programs and UWLC community impact initiatives. For more information visit www.unitedwayofleecounty.org To register online go to www.signmeup.com Date: Saturday, September 24, Race Starts @ 8:00am Location: Timber Creek Golf Course Packet Pick Up: Race Day Registration & Packet Pickup: 6:30 - 7:30 am Pre-Race Packet Pickup: Friday, Sept. 23rd 12:00 – 5:00 pm Fee: Run/Walk $25 (On or before 9/23/16) $30 (Race Day) 8 & under $10 discount (age on day of event) Guaranteed a t-shirt through 9/14/16 registration

BIRTHDAY PARTIES AT THE Y You bring the cake and the guests, we’ll do the rest. New for 2016 birthday rentals will come with party theme options. The Y will provide invitations, favors, decorate the room and provide activities for the attendees in one of our 5 themes. You can even add a party planner to assist for a small fee. Time: Sat 1:30-4 or Sun 1:30-4 (Oct-May) 12:00-2:30 (June-Sept) Overnights and after hours rentals also available

FAMILY DATE NIGHTS A great opportunity for the family to spend a little time together! Free for Y Members. All events held at the Y from 6-8 PM Oct 14 Halloween Carniva, Nov 18 BINGO, Dec 2 Crafty Christmas MAINTENANCE CLOSURE The pool will be closed August 27th at noon through September 5th for annual maintenance and repairs. The gym will be closed August 23rd - September 5th.

SANTA IN THE POOL Come and visit Santa for exciting pool games and activities. Date: Friday, Dec. 23 at 1pm Fee: FREE to Everyone

SHAMROCK SHUFFLE 2017 The Shamrock Shuffle is a charity 5k, all proceeds will benefit Youth Programs at the YMCA. It is a road course on streets and is timed. Prize awarded for most festive St. Patrick’s Day costume. Date: Sat Mar. 11, Race starts at 9 AM, Kids Fun Run starts at 8:30 AM Packet Pick Up is Fri, Mar.10th 5-7 PM or Sat, Mar. 11th 7:30-8:30 AM at Dixon YMCA Location: Race starts and ends at Log Home on Lincoln Statue Drive Fee: Kids Fun Run Free (ages 4-10) Run/Walk $25 (on or before 3/9/17), $30 (3/10-Race Day) Guaranteed a T-Shirt through 3/2/17 registration

SPECIAL EVENTS

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