FitnessWINTER & SPRING

2019 EDITION

you belong here.HOURS:

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

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

Fitn

ess

FIRST COME,FIRST SERVED.

SPACE IS LIMITED TO 20.

REGISTER AT THE WELCOME DESK

GRIND BOOTCAMP 6-week small group training class

Session 1 | Jan. 14 - Feb. 17*Session 2 | Feb. 25 - Apr. 7*

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

Strength Training classes build endurance and develop

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

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

stronger and leaner.

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

Personal & Small Group Training Available!

Visit the Fitness Desk for more info!

CLASS DESCRIPTIONSLOW-IMPACT

BARRE FIT - This hybrid of Pilates, dance, cardio, and strength-training is designed to tighten and tone.

BODY RESTORE - ($) Loosen tight muscles and regain flexibility in this 30-minute class. You will be guided through various stretches and SMR (foam rolling) techniques to help with muscle tightness, flexibility, and

stress relief.

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

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

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

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

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

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

movement, and hand weights to tighten and tone your body.

BODY SHOX SGT - ($) This 60-minute addictive workout challenges all of your major muscle groups by using the best weight-room exercises such

as squats, presses, lifts, and curls. The key to SHOX is the continual REP count, which focuses on high repetition counts with low weight loads.

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

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

JAB - ($) Sculpt your dream body while learning the basics of striking. You will experience explosive rounds of jab, cross, hook and uppercut combos. Blast the entire body with this energetic class and knock out

those extra pounds!

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

multi-functional exercises. Build strength & burn fat in 30 minutes!

RIPPED - Resistance. Intervals. Power Plyometrics. Diet.

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

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

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

W.O.W. - This intro weight lifting class is designed to improve posture, increase strength, and help you lose body mass.

CYCLECYCLE & BURN - Start with 30 minutes of interval riding to improve leg

strength, cardiovascular and power endurance and then head for 30 minutesof TRX suspension to build upper body strength and core stability.

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

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

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

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

POWER PEDAL - ($) Are you in the zone? Pedal the pounds away with this invigorating cycling workout. This class utilizes state of the art heart rate

monitoring devices that provide real time vital information on our monitor in front of the classroom. This information will be used to ensure all participants are training in the most effective and efficient “zone.”

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

experience an incredible mind and body transformation.

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

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

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

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

to traditional aerobics classes.

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

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

teach you the basics of our cardio and strength equipment.

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

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

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

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

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

boosting your dance skills like never before.

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

Paid classes require registration in advance. Limit of 20 per class.Age requirement: 14+, 12-13 with adult supervision

First come, first served.

Please refer to the back cover for class schedule.

FIRST FRIDAY FIT NIGHTFeb. 1 | Mar. 1 | APR. 5

Free and open to the community! Fitness classes, aqua aerobics, educational sessions,

recreational activities, and vendors on site! All ages welcome.

AquaticsWINTER & SPRING

2019 EDITION

you belong here.POOL HOURS

Monday - Friday: 6a - 8p | Saturday: 8a - 7p | Sunday 1p - 6p

CONNECT WITH US! HAMPTONROADSKROC.ORG1401 Ballentine Blvd., Norfolk, VA 23504 | (757) 622 - KROC x64361

Aqua

tics

COST

FREE FOR MEMBERS

$40 FORNON-MEMBERS

SWIM CLUBStudents Ages 7 - 15This program will highlight stroke refinement among other skills.

Class time: Mondays | 5:30p - 6:15p

Freestyle | Janurary 8 - 29 - Eligibility swim: January 3 | 5:30p

Backstroke | February 4 - 25- Eligibility swim: January 31 | 5:30p

Breast Stroke | March 4 - 25- Eligibility swim: February 28 | 5:30p

Freestyle | April 1 - 29 | (No Class 4/15)- Eligibility swim: March 28 | 5:30p

Backstroke | May 6 - 27 - Eligibility swim: April 25 | 5:30p

Students should be able to swim 25 yards freestyle with rhythmic breathing. Must pass swim test prior to

enrolling in Swim Club.

Please call the Aquatics desk for more information.

GROUP SWIM LESSONSOur classes are American Red Cross certified.

Tuesday & Thursday Class DatesJanuary 8 - 31February 5 - 28

March 5 - 28April 2 - 30 (No class 4/16 & 4/18)

May 7 - 30

Cost | $40 (April Only: $36)

Saturday Class DatesJanuary 5 - 26February 2 - 23

March 2 - 23No April Classes

May 4 - 25

Cost | $25

Private lessons are available upon request. Please contact Liz Lowery at

(757) 622-KROC x64361 for more information!

LTS (Learn to Swim)Level 1 | Intro. to Water SkillsLevel 2 | Fundamental Aquatic SkillsLevel 3 | Stroke DevelopmentLevel 4 | Stroke ImprovementLevel 5 | Stroke Refinement

DAY TIMET/Th 5:30p - 6:15p

Saturday 8:15a - 9a

KrocletsA basic water skills safty class for 4 year olds.

DAY TIMET/Th 6:15p - 6:45p

Saturday 9a - 9:30a

KrocodilesAdult swim lessons for 16+ years. (Please note: Tuesday/Thursday morning classes begin in March)

DAY TIME

T/Th9a - 9:45a6:15p - 7p

Saturday 9a - 9:45a

ADULT SWIMMING 101 Tuesdays* | 9a - 9:30a Session 1 | January 8 - 29 Session 2 | February 5 - 26

Thursdays* | 9a - 9:30aSession 1 | January 10 - 31 Session 2 | February 7 - 28

*Space is limited to 6 people per class. Each member is allowed to enroll in 1 session only.

This is a FREE class offered to members who are interested in seeing what the Krocodile lessons are all about. If you’ve been wondering, this class is for you!

POOL HOURS

Mon. - Fri.6a 7a 8a 9a 10a 11a 12p 1p 2p 3p 4p 5p 6p 7p

BEACH FRONT Closed Open Swim Closed Open Swim

LAZY RIVER Fitness Open Swim Fitness Open Swim

LAP POOL* Lap Lanes Lessons Open

SLIDE Closed Open (M/W/F)

Saturday8a 9a 10a 11a 12p 1p 2p 3p 4p 5p 6p

BEACH FRONT Closed Open Swim

LAZY RIVER Open Open Swim

LAP POOL Lap/Lesson Open Swim

SLIDE Closed Open

Sunday1p 2p 3p 4p 5p

BEACH FRONT Open Swim

LAZY RIVER Open Swim

LAP POOL Open Swim

SLIDE Open

* In January & February, the lap pool will be closed Monday-Thursday from 4p - 5:30p for swim practice.

JOIN US FOR TODDLER SWIM

EVERY THURSDAY10a - 12p$5/TODDLER

Arts and Education

WINTER & SPRING 2019 EDITION

you belong here. HOURS: Monday - Friday: 5:30a - 9p | Saturday: 8a - 8p | Sunday 1p - 7p

CONNECT WITH US! HAMPTONROADSKROC.ORG1401 Ballentine Blvd., Norfolk, VA 23504 | (757) 622 - KROC x64341

Arts

and

Ed

DAY CAMP COST(PER DAY)

$20: MEMBERS$25: NON-MEMBERS

DAY CAMPSAges 6 - 12

7:30a - 6p 2 snacks and lunch included in the price. Daily activities include: swimming, academic enrichment, gym time, crafts, and more!

Peace of the Dream | January 21

For the Record | January 25 & 28

“One Nation Under God” | February 18

Wacky Wacko Spring Break | April 15 - 19- Monday: Pajama Day- Tuesday: Costume Day- Wednesday: Silly Hair Day- Thursday: Backwards Clothing Day- Friday: Face Painting Day

Camp KrocJune 24 - August 30, 2019Same activities as Day Camp PLUS Field Trip Fridays!

Registration will open Monday April 1 for members. Non-member registration will begin Monday, April 29. Payments may be accepted after all registration forms are complete. $35 non-refundable deposit per child reserves you spot until 5 days prior to the start of camp. Unpaid balances will result in loss of spot. Non-Refundable.

Register at the Welcome Desk

Atupman act dance thater classesin partnership with the Virginia Stage Company

Members: $65, Non-Members: $75

Professional coaching for actors, world music percussion training, and multi-disciplinary dance - including modern, hip hop, and African dance.

Ages 8 - Adults | Mondays (6p - 8:20p)February 4 - May 6

Reduced pricing is available for families in need. To discuss your payment options, please contact Marleen Mallory at (757) 622 - KROC x64341.

School of Performing Arts Members: $65 | Non-Members: $75

Mondays | February 4 - May 6

Class 1 Choices | 5:30p - 6:15 pBeginner Piano Ages 8-15

Adult Beginner Guitar Ages 16+Children’s Voice Ages 8-13

Intermediate Trumpet Ages 8-15

Class 2 Choices | 6:20p - 7:05pAdult Beginner Piano Ages 16+

Beginner Guitar Ages 8-15Developing Voice Ages 14+

Beginner Trumpet Ages 8-15

Class 3 Choices | 7:10p - 7:55pIntermediate Piano Ages 12+Intermediate Guitar Ages 16+

Adult Vocal Technique Ages 18+

Fridays | February 1 - May 3

Beginner Ballet Ages 8-10 (6p - 7p)Beginner Tap & Jazz Ages 8-10 (7p - 8p)

Saturdays | February 2 - May 4

Intro to Dance Ages 3-4 (9:10a - 9:50)Kinder Ballet Ages 5-7 (1p - 1:40p)

Intermediate Ballet Ages 11+ (3p - 4p)Kinder Tap & Jazz Ages 5-7 (1:45p - 2:45p)

Intermediate Tap & Jazz Ages 8-10 (4p - 5p)Hip Hop Ages 8-10+ (5p - 6p)

Final recital will be May 13.

Fall 2019 Heartstring & Valves applications will be available in June.

Private Music Instruction

One-on-one lessons offered for students of all ages in voice, piano, guitar, acting, brass & woodwind instruments. Students must pro-vide their own method book and instrument

(except for piano).

30-minute lessonsMembers: $20 | Non-Members: $25

60-minute lessonsMembers: $35 | Non-Members: $45

Contact Marleen Mallory at (757) 622-5762 x64341

PARENTS! ENJOY A NIGHT OUT!

FRIDAY, FEBRUARY 155P - 9P

Members: $8/Child, Non-Members: $12/Child

Ages 6m - 12y. Space is limited.

ACTIVE ADULT WEDNESDAYS55+

Enjoy fitness & fun. Sessions after lunch cover a wide range of topics including healthy aging, games,

nutrition information and crafts.

Members: $5 lunchNon-Members: $10 pass (lunch included)

Weekly Schedule of Events11a | Fitness Options

12p | Lunch1p | Creative Connections

TOPSTaking Off Pounds Sensibly

TOPS Club, Inc. is a nonprofit, noncommercial network of weight-loss support groups and wellness education

organization. TOPS offers tools and programs for healthy living and weight management, with exceptional group

fellowship and recognition.

Thursdays9:30a | Weigh-in

10a | Meeting

TODDLER SWIM$5/Toddler

Thursdays | 10a - 12p

WORKOUT AND KNOW YOUR CHILD IS

SAFE & HAVING FUN!

CHILD WATCH | 6M - 6YIndoor & outdoor play structures, CPR & AED trained staff.

Parents/guardians (16y minimum) MUST remain in the building.2-hour drop off limit.

Monday - Friday | 9a - 1p & 4p - 8pSaturday | 8:30a - 1p

Sunday | Closed

TWEEN SCENE | 7 - 12YParents/guardians (16y minimum) MUST remain in the building

& sign their tween in and out of the room.2-hour drop off limit.

Monday - Friday | 4p - 8pSaturday | 8:30a - 1p

Sunday | Closed

Sports and RecWINTER & SPRING

2019 EDITION

you belong here.HOURS:

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

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

Spor

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ec

NEW THIS

YEARJr. NBA League

Practice & Games

12 & UnderPractice | Tuesdays (7p - 8:45p) & Fridays (6p - 8:45p)Games | Saturdays (Varied times from 8:30a - 3p)

The Jr. NBA is the offical youth basketball participation program of the NBA. The Jr. NBA aims to develop a lifelong passion for the game of basketball in boys and girls ages 6-14 by teaching them the fundamentals of the sport while instilling core values including teamwork, respect, and sportsmanship.

Register at the Welcome Desk or Online at Kroc Sales

Gym SchedulePrices and times vary per activity

Men’s Basketball Outreach | 16+Corps Outreach open to members and non-members.

Tuesday (5p - 7p)

Lunch Basketball | 18+Fun and fellowship on your lunch break!

Tuesday/Thursday | 11a - 12:30p

Open Gym | All AgesDaily (varies)

Ping Pong | 8+Table tennis for all! Hit, strike, slam and smash with some

of the best ping pong players in the community.Tuesday/Thursday (3:30p - 5p)

Volleyball (Co-Ed) | 16+Find a variety of skill levels with this drop-in volleyball time. If you’re looking for team play or trying to get a

workout in, this drop-in time is perfect for you to develop your skills.

Thursday (7p - 8:30p)

Please refer to hamptonroadskroc.orgfor full class descriptions, pricing,

and to register!

Stonewall Sports Dodgeball League Games | 18+Duck, dodge, dip and dive through fun games!

Friday | 7:30p - 9:30p (1/9 - 3/6)

Pickleball | 18+This double rackets sport blends tennis, badminton, and table tennis together. This low-impact sport is

sure to be right for you! Monday (5p - 7p)

Tuesday/Thursday (8:30a - 12p)Saturday (8:30a - 12p)

Rock Climbing | 6+Are you ready to climb Mount Kroc? Enjoy a physical

yet fun rock climbing experience today! Tuesday/Thursday (3:30p - 5p)

Club Waka Volleyball League Games | 21+Thursday | 6:45p - 9p, 11/24/18 - 1/24/19

Mixxed Fit | 12+Dance your way to fit with this class

using explosive dance moves!Wednesday | 6p - 6:50p

YOUBELONG

HERE.

ACTIVITIES FOR ALL AGES!55+

Silver Fit A dance and fitness workout designed

especially for older adults. Monday/Wednesday/Friday | 10a

Silver SneakersThis upbeat class for active adults improves your strength and

flexibility while working on coordination and mobility.Monday/Wednesday/Friday | 11a

ENJOY THE GYM AND KNOW YOUR CHILD IS

SAFE & HAVING FUN!

CHILD WATCH | 6M - 6YIndoor & outdoor play structures, CPR & AED trained staff.

Parents/guardians (16y minimum) MUST remain in the building.2-hour drop off limit.

Monday - Friday | 9a - 1p & 4p - 8pSaturday | 8:30a - 1p

Sunday | Closed

TWEEN SCENE | 7 - 12YParents/guardians (16y minimum) MUST remain in the building

& sign their tween in and out of the room.2-hour drop off limit.

Monday - Friday | 4p - 8pSaturday | 8:30a - 1p

Sunday | Closed