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BLOOD PRESSURE SCREENINGSThis free program helps you monitor and track your blood pressure weekly outsideof a medical setting. YMCA wellness coaches will help you take your blood pressurereading and review lifestyle habits that impact blood pressure. Coaches cannotprovide medical advice.LocationDay/TimeGriffithFridays 10:30-11:30amHammondTuesdays 11:00am-12:00pmSouthlakeTuesday/Thursday 8-10:00am in Wellness CenterWhitingTuesdays 10:30am-12:00pmPERSONAL TRAININGAVAILABLE AT ALL BRANCHESPersonal trainers are part-coach, part-mentor, part-friend, and even partdrill instructor at times. Upon signing up, you may not always like yourtrainer, but you will absolutely love them for the results you will see.Trainers will help you develop a program and stick with it. You’ll gain moreconfidence and improved fitness. Let the expertise of our certified personaltrainers motivate you and help you achieve your goals!“ ““ “ “““ “ ““ ““Before I started taking Tread & Shred,I did not run. I actually thought Icouldn’t run especially because I havea bad knee. Now I’m running longerthan I ever have and gaining strength.-ClaudiaI like working with a personal trainerbecause of the positive energy andencouragement she brings to eachsession. The workouts are challengingand push me to do things I didn’t thinkI could do. I am definitely strongerbecause of working with her.-CathleenSince I started personal training atthe Crossroads YMCA I’ve seen drasticchanges with my health, my mobility,and my golf swings.-JaniceMy trainer is a very passionate anddetermined instructor in Small GroupTraining. He pushes everyone totheir full potential, keeps everyonemotivated, always has something newand fresh for the next class, and keepseveryone involved and engaged.-GosiaI love Small Group training because Iget the benefits of a personal trainerin a group atmosphere. Every classchallenges me in ways I wouldn’t trainon my own.-TinaI had the most amazing experiencetraining at the YMCA. I began thetraining program to get a better handle on my health and overall wellness.My trainer not only showed me howto properly perform exercises, buttook out the time to answer all of myfitness questions. As a result of ourcollective efforts I lost 20 poundsand a number of inches in a matterof weeks.-KrystalTo put Christian principles into practice through programs that build healthy spirit, mind and body for all.

The Personal Training StarterSession is the entry point to theYMCA’s Personal Training Program.You will be contacted by a CertifiedPersonal Trainer within the next twobusiness days to discuss and schedule your first one-on-one session. Inthis FREE session you will: Meet with a Certified PersonalTrainer Complete a series of baselineassessments Discuss your health andwellness goals Determine the right personaltraining option for youPERSONAL TRAINING OPTIONSThere are a variety of personal training options to meet your individualneeds.Individual Personal Training (1 hour) 99 (Introductory, one-time only)3 sessions1 session 451x/week monthly 148/month*2x/week monthly 280/month*3x/week monthly 396/month**With a purchase of any monthly recurring option, receive a Myzonebelt for FREE. Must agree to complete at least 3 months. Monthly optionsare recurring bank drafts.30 minute Individual Personal Training1x/week monthly 92/month*2x/week monthly 168/month*3x/week month 228/month**With a purchase of any monthly recurring option, receive a Myzonebelt for FREE. Must agree to complete at least 3 months. Monthly optionsFILL OUT APERSONALTRAININGINTEREST FORMTODAY ATare recurring bank drafts.Partner Personal Training (1 hour)3 sessions 75/person (Introductory, one-time only)1x/week monthly 92/month/person*2x/week monthly 168/month/person*3x/week monthly 228/month/person**With a purchase of any monthly recurring option, receive a Myzonebelt for FREE. Must agree to complete at least 3 months. Monthly optionsCRYMCA.ORG/PTOR AT THEFRONT DESK.are recurring bank drafts.Crossroads YMCA— Griffith, Hammond, Southlake, and Whiting branches Page 8

GROUP EXERCISEFIND YOUR FIT WITH GROUP EX VISIT CRYMCA.ORG FORCLASS DESCRIPTIONS & SCHEDULESGED FOR COV-19IDC HANThe Y offers a full menu of FREE classes for all fitness levels, and interests. With classesfocusing on beginners, cardio, strength, mind/body, seniors, water fitness, group cycling,youth & family, and virtual, you’ll find a group class that’s FUN, SUPPORTIVE, and KEEPS YOUMOVING. All instructors encourage participants to go at their own pace and offer modificationsto accommodate all fitness levels. Ages 12 & older (12-14 must be accompanied by a parent).Due to our COVID19 safety precautions, classes have limitedcapacity and must be booked via the Daxko app.HOW TO BOOK CLASSES THROUGH DAXKO APP:Reserving a Class Reserve the group fitness class of your choice now directly through our online schedule or on the app. This will ensure you have adedicated spot in our upcoming class offerings and also allow access to addyourself to a waitlist for a class or cancel your upcoming reservation.Reserve Your SpotStep 1: View our schedule on the websiteStep 2: Filter based on your preferencesStep 3: Look for the reservation icon or ‘Sign Up’ by your desired classStep 4: Select the icon or ‘Sign Up’ link to reserve your spotStep 5: Log in or create an account to reserve your spotMyzone is an innovative wearable heart rate based system that uses wirelessand cloud based technology to accurately and conveniently monitor physicalactivity.Myzone Benefits Track your heart rate, view your calories and effort in real time Set goals and compete with others by measuring effort levels Achieve Myzone status ranking based on effort not fitness Receive email workout summaryMyzone at the Y Belts can be used during your individual workouts and group ex classes bystreaming live stats straight to your app and YMCA TVs. The belts are also usedextensively in conjunction with Personal Training and Small Group Training. Lastly, stay motivated and inspired through regular Myzone branch challengesand social interaction via the app. Myzone belts can be purchased at the front desk for 75To put Christian principles into practice through programs that build healthy spirit, mind and body for all.

SMALL GROUP TRAINING (SGT)“TEAM: Train with Effort, Attitude, and Mission”Small Group Training that Delivers ResultsGoing it alone during your fitness journey can be difficult. Join our TEAM and Trainwith Effort, Attitude and Mission. This small group training program is for peoplewho want an extra edge and quicker results with their training while enjoying thecamaraderie of their teammates.Under the expert guidance of certified personal trainers, groups of 6 to 10 peopletrain together to achieve a higher level of fitness through a science-based, progressive program. The team environment and energy of the coaches keeps the sessionsfun and effective while also holding you accountable.Members using Myzone belts will see their heart rate zones projected on a bigscreen, ensuring they are working in the most effective zone as well as encouragingfriendly competition. A Myzone belt is recommended but not required.The following TEAM options are available. Check out all the options on our website!TEAM Crush (offered at Hammond & Southlake) TEAM Tread & Shred (offered at Hammond and Whiting) TEAM FIT (offered only at Whiting) TEAM Corebility Revolution (offered only at Southlake) TEAM T2 (offered only at Southlake) Choose from many SGT options:Southlake 40/month (8), 50/month (10), 60/month (12) 90/month for couples, living in same household (20) or 7 members; 12 guests per drop in class* Hammond & Whiting 30/month (unlimited), 5 per drop in class**Classes vary by location. Drop ins If space is available.OUTDOOR TURF SMALL GROUP TRAININGOutdoor Turf classes offered this Summer at Dean & BarbaraWhite Southlake YMCA! TEAM CrushTEAM Corebility RevolutionTEAM T2 circuitTEAM Rapid FitAlso offering youth and teen speed,strength & agility and high school barbell basicsOUTDOOR TURF SGT OPTIONS 40/month (8), 50/month (10), 60/month (12), 90/month for couples,living in same household (20) or 7 members; 12 guests per drop in class*

Eat Smart ProgramIf you’re ready to eat better, improve your health, and finally get the body you want, EatSmart can help you get results. We won’t prescribe short-term diets, meal plans, or “foodrules.” Instead, we provide step-by-step guidance for you to build the habits necessary tolook and feel better, creating lasting lifestyle changes. The app-based program allows youto transform your eating habits in a way that works for your life and on your schedule.Cost is 125 for the 12-week program for members and 150 for guests. Agerestricted to 18 and older. Enroll any time. Space is limited. Contact Sharon Bohling,Precision Nutrition L1 coach and Hammond Wellness Director, at [email protected] Weight Loss ProgramThe YMCA’s 12-week Weight Loss Program is designed to help people seeking a healthierweight achieve their goals by making small, modest changes to their daily behaviors. Thisprogram helps participants build skills for successful lifestyle changes while exploring thetopics of general nutrition, balanced eating, physical activity, stress management, sleep,mindfulness, positive psychology, goal setting, and more. Must be 18 or older.LocationDaysTimeMemberGuestThursdays 6/3-8/216:30-7:30pm 75 100Saturdays 6/3-8/219-10:00am 75 100SouthlakeRevelation WellnessHow would your life be different if you could lose what’s weighing you down and be free tolive the life you were created for? Revelation wellness is a 9-week journey that challengesyou to become physically and spiritually fit for Gods purpose, losing what weighs you downso you can LOVE GOD, LOVE YOURSELF AND LOVE OTHERS! The 9 week journey includesweekly video teaching, Book study, weekly small group meetings, accountability partner,video and live workouts (optional). All lead by licensed onday6-7:30pm 100 135Tactical Strength & ConditioningCome take part in our new TSAC - Tactical Strength & Conditioning 8 week program thatis tailored to participants needs. Coach Barnes has developed this 8 week TSAC programexclusively for first responders. With assessment based goals and communication withyour department’s Chief or Commander; obtainable outcome goals are assigned andevaluated throughout the program. Class times subject to change after participant needsassessment. The class will be at the Outdoor Turf only.LocationDaysTimeSouthlakeSessions run:6/1-7/31 or8/1-9/30TuesdayThursdayMemberGuest 2001 day aweek 3001 day aweek 25add on aclass 35add on aclass1-2:00pmTo put Christian principles into practice through programs that build healthy spirit, mind and body for all.

SWIM LESSONSCrossroads YMCA strives to create a safe, fun, and encouraging environmentfor children, teens, and adults to develop as swimmers. There’s nowhere better to learn to swim than the Y, where we’ve beenhelping all ages to swim for more than 150 years.We teach all ages and abilities beginning at 6 months old.At Crossroads YMCA, we provide a safe environment with certifiedinstructors, and lifeguard(s) on duty when the pool is open.All of our staff is also CPR/AED/First Aid trained. Water safety is incorporated into our swim lessons.SWIM LESSON LEVEL FINDERCrossroads YMCA— Griffith, Hammond, Southlake, and Whiting branches Page 12

OUR SWIM LESSONSWaterbabies (6mos-2yrs; Water Discovery)Discover swimming and water safety through song and games. Parent participationrequired. 30 minute class.Paddlers (2-3yrs; Water Exploration)Learn swim readiness and water safety through song, instruction and games. Parentparticipation required. 30 minute class.Preschool (Ages 3-5; Stages 1-4)Introduction to independent swim lessons, participants will progress through four levelsof swim instruction. Progress reports are provided at end of the course. 45 minute class.Youth Swim (Ages 6-12; Stages 1-6)Participants will progress through 6 levels of stroke development focusing on watersafety and mastering swim skills. Progress reports are given at the end of the course. 45minute class.Teen/Adult Beginner Swim Lessons Water Movement and Stamina(Ages 13 & Up; Stages 1-3)YMCA teen and adult beginner swim lessons are designed for those with little or noswimming experience. Skills will include water acclimation and comfort, proper floating,breathing techniques, and basic swim strokes including front crawl, back crawl andelementary back stroke. 45 minute class.Teen/Adult Intermediate Swim Lessons-Stroke Introduction(Ages 13 & Up; Stages 4-6)YMCA teen and adult intermediate swim lessons are designed to build stroke introductionand endurance. Participants should be able to swim 25 yards continuously and becomfortable in deep water. Skills will include proper lap swimming etiquette, endurance,stroke refinement of front and back crawl, and introduce breaststroke, sidestroke, andtreading water. 45 minute class.Diverse Abilities Swim ProgramOur specialized program swim program is designed for children and adults with autism,down syndrome, cerebral palsy and other developmental challenges. Participants willexplore abilities, develop skills and find the confidence to pursue goals. Skills andtechniques covered include water safety, swim, float swim for five feet assisted orunassisted, back float, and submerge head under water. A meeting with parent orguardian is recommended prior to first day of class. Parent will participate in program if1:1 care is needed. 45 minute class.To put Christian principles into practice through programs that build healthy spirit, mind and body for all.

Monthly Lessons: Once per week June 4-30, July 5-31 and August 5-5:30pm 18 36Saturday9:30-10:00am 18 36Saturday10-10:30am 18 36Sunday11-11:30am 18 36Sunday12-12:30pm 18 36Tuesday6-6:30pm 18 36Thursday6-6:30pm 18 36Saturday9:45-10:15am 18 36Saturday10:45-11:15am 18 36Saturday9:45-10:15am 18 36Tuesday5:30-6:00pm 18 36Saturday9:30-10:00am 18 36Saturday10-10:30am 18 36Sunday11-11:30am 18 36Sunday12-12:30pm 18 36Tuesday6-6:30pm 18 36Thursday6-6:30pm 18 36Saturday9:45-10:15am 18 36Saturday10:45-11:15am 18 36Saturday9:45-10:15am 18 36Tuesday5-5:45pm 23 46Tuesday6-6:45pm 23 46Thursday5-5:45pm 23 46Thursday6-6:45pm 23 46Saturday9-9:45am 23 46Saturday10-10:45am 23 akeWhitingPreschoolHammondCrossroads YMCA— Griffith, Hammond, Southlake, and Whiting branches Page 14

PreschoolSouthlakeWhitingHammondYouth SwimSouthlakeWhitingSunday10-10:45am 23 46Sunday11-11:45am 23 46Sunday12-12:45pm 23 46Tuesday4-4:45pm 23 46Tuesday5-5:45pm 23 46Tuesday6-6:45pm 23 46Thursday4-4:45pm 23 46Thursday5-5:45pm 23 46Thursday6-6:45pm 23 46Saturday9:45-10:30am 23 46Saturday10:45-11:30am 23 46Saturday9:45-10:30am 23 46Tuesday5-5:45pm 23 46Tuesday6-6:45pm 23 46Thursday5-5:45pm 23 46Thursday6-6:45pm 23 46Saturday10-10:45am 23 46Saturday11-11:45am 23 46Sunday10-10:45am 23 46Sunday11-11:45am 23 46Sunday12-12:45pm 23 46Tuesday4-4:45pm 23 46Tuesday5-5:45pm 23 46Tuesday6-6:45pm 23 46Thursday4-4:45pm 23 46Thursday5-5:45pm 23 46Thursday6-6:45pm 23 46Saturday9:45-10:30am 23 46Saturday10:45-11:30am 23 46Saturday11:45-12:30pm 23 46Saturday10:45-11:30am 23 46To put Christian principles into practice through programs that build healthy spirit, mind and body for all.

Monthly Lessons: Once per week June 4-30, July 5-31 and August 1-28ClassLocationDaysTimeMemberGuestMonday6-6:45pm 23 46Saturday12-12:45pm 23 46Tuesday7-7:45pm 23 46Saturday11:45am-12:30pm 23 46Saturday11:45am-12:30pm 23 46Monday6-6:45pm 23 46Saturday12-12:45pm 23 46Tuesday7-7:45pm 23 46Saturday11:45am-12:30pm 23 46HammondSaturday12-12:45pm 23 46SouthlakeSaturday12:45-1:30pm 23 46WhitingSaturday11:45am-12:30pm 23 M ACADEMY(Age 6 & up) Take your love for the water to the next level with the CrossroadsYMCA Swim Academy. This specialized program teaches the basics of swim team andcompetitive swimming and helps advanced swimmers hone their skills. With the helpfrom our qualified and experienced coaches, you’ll learn sound stroke techniques,fundamental skills, and all the best race strategies that will help you become a moreefficient, confident swimmer.Swim Academy LevelsBeginner (Bronze): The optimal level for those just diving into the competitive swimming world and will focus on the basic skills for each stroke. Must be able to swimat least 25 yards freestyle with face in the water without stopping and must knowall four strokes.Intermediate (Silver): Focus will be on perfecting stroke technique and introducingracing starts and turns. Must be able to swim 50 freestyle without stopping andwith bilateral breathing and demonstrate proficiency in three of the four strokes toa competitive level.Crossroads YMCA— Griffith, Hammond, Southlake, and Whiting branches Page 16

Two Times per week for 4 WeeksJune 4-30, July ndTu/Th9-9:45am 40 80WhitingTu/Th4-4:45pm 40 80HammondTu/Th9-9:45am 40 80WhitingTu/Th4-4:45pm 40 80HammondMon/Wed5-5:45pm 35 75SouthlakeTu/Th4-4:45pm 35 75HammondMon/Wed6-6:45pm 35 75SouthlakeTu/Th7-7:45pm 35 75WhitingTu/Th5-5:45pm 35 75Youth SwimAcademy Lvl 1Academy Lvl 2AcademyFour Times per week for 2 Weeks (M-Th)June 6-19, June 30-July 3, July 5-18, July 19-Aug 1 and Aug imeMemberGuestM-Th9:45-10:15am 32 64M-Th10:45-11:15am 32 64M-Th9:45-10:15am 32 64M-Th10:45-11:15am 32 64M-Th10-10:45am 40 80M-Th9:45-10:30am 40 80M-Th10:45-11:30am 40 80WhitingM-Th10-10:45am 40 80HammondM-Th10-10:45am 40 80M-Th9:45-10:30am 40 80M-Th10:45-11:30am 40 80M-Th10-10:45am 40 80SouthlakeHammondPreschoolYouth SwimSouthlakeSouthlakeWhitingTo put Christian principles into practice through programs that build healthy spirit, mind and body for all.

Family Swim Night WHITINGJoin us every 2nd Friday of the month for a Family Night Swim. Our Aquaticstaff will lead structured activities that allow your family to learn new poolgames, water safety tips, and play while having enjoyable and safe time inthe water. Fun for all ages and abilities. Free for members.2nd Friday of the month, 6-7:30pmJune 11July 9August 13Crossroads YMCA— Griffith, Hammond, Southlake, and Whiting branches Page 18

DANCEHop, Skip, Jump (Ages 2-3) Enhance body awareness and motor skills using objects tointerpret music. Comfortable clothes & parent participation required. 30 minute 45pm 18 36Monday9:45am 18 36Wednesday9:45am 18 36SouthlakeWiggles and Giggles (Age 3) Participants learn ballet techniques using music.Leotards, tights and ballet shoes required. 30 minute pm 23 46Monday10:30am 23 46Tuesday11:00am 23 46Wednesday10:30am 23 46Saturday9:00am 23 46SouthlakeDance with Me (Ages 4-5) Introduction to ballet and tap techniques, combining musicand movement. Leotard, tights, ballet shoes and tap shoes required. 45 minute onday5:00pm 23 46Saturday2:00pm 23 46Monday11:15am 23 46Monday5:00pm 23 46Tuesday11:45am 23 46Tuesday4:00pm 23 4611:15am 23 4610:00am 23 46WednesdaySaturdayBallet I (Ages 6-7) Beginner ballet class. This class will help the dancer developbody awareness along with the correct ballet techniques and terminology. This classwill focus on barre work and center work. Leotard, tights, and ballet shoes required.45 minute class.LocationDaysTimeMemberGuestMonday6:00pm 23 46Thursday6:00pm 23 46SouthlakeTo put Christian principles into practice through programs that build healthy spirit, mind and body for all.

Ballet II (Ages 8 & Up) Intermediate ballet class. This class will focus on body alignment and awareness, while also continuing with ballet vocabulary. The dancer willincrease their strength and flexibility along with their coordination. This class willfocus on barre work, center work, and across the floor movement. Leotard, tightsand ballet shoes required. 45 minute 00pm 23 46Jazz I (Ages 6-7) Beginner jazz class. They will learn the basics of jazz steps, kicks, turnsand leaps. They will focus on proper dance technique and learn different dance combinationsand across the floor work. Leotard, tights and jazz or ballet shoes required. 45 minute class.LocationDaysTime

Mar 19, 2021 · Southlake Tuesday/Thursday 8-10:00am in Wellness Center Whiting Tuesdays 10:30am-12:00pm BLOOD PRESSURE SCREENINGS This free program helps you monitor and track your blood pressure weekly outside of a medical setting. YMCA wellness coaches will help you take your blood pressure readin