| S&H Club: | VA-Alexandria (Old Town) | |||
| 209 Madison Street Alexandria, VA 22314 703-548-6822 |
Club Hours: M-F: 5:30am-10:00pm Sat/Sun: 8:00am-7:00pm |
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Due to renovations in our River studio, we are running a modified class schedule (see below) starting July 26th. |
 Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
| 7/26/2010 | 7/27/2010 | 7/28/2010 | 7/29/2010 | 7/30/2010 | 7/31/2010 | 8/1/2010 |
| Cycle 6:00-7:00 am BODYPUMP™ 6:00-7:00 am |
Yoga 6:00-7:00 am Cycle 6:15-7:00 am |
BODYPUMP™ 6:00-7:00 am Cycle 6:15-7:00 am |
Metabolic Effect 6:00-6:30 am Cycle 6:15-7:00 am |
BODYPUMP™ 6:00-7:00 am Cycle 6:15-7:00 am |
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| Yoga 1 8:05-9:15 am |
Cycle 8:15-9:15 am |
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| Pilates Mat 8:30-9:25 am |
Pilates Mat 8:30-9:25 am |
Yoga 2 8:30-9:30 am |
Pilates Mat 8:30-9:25 am |
Cycle 8:30-9:30 am |
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| Tae Bo® 9:15-10:15 am |
Tae Bo® 9:00-10:30 am |
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| Cycle 9:30-10:30 am Metabolic Effect 9:45-10:15 am |
Cycle 9:30-10:15 am Club Strength 9:30-10:30 am |
Step 2 9:30-10:25 am Cycle 9:30-10:30 am |
Cardio KickBoxing 9:30-10:30 am Cycle 9:30-10:30 am |
Cycle 9:30-10:15 am Metabolic Effect 9:45-10:15 am |
Cycle Challenge 9:30-11:00 am |
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| Cycle 10:00-11:00 am |
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| BODYPUMP™ 10:30-11:30 am |
Fusion Stretch 10:30-11:30 am |
Fusion Stretch 10:30-11:30 am |
Pilates Mat 10:30-11:30 am |
BODYPUMP™ 10:30-11:30 am |
BODYPUMP™ 10:30-11:30 am |
Power Yoga 10:30 am-12:00 pm |
| AbSolution 11:35-11:55 am |
AbSolution 11:35-11:55 am |
AbSolution 11:35-11:55 am |
Zumba 11:45 am-12:45 pm |
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| Metabolic Effect 12:00-12:30 pm Cycle 12:00-12:45 pm |
BODYPUMP™ 12:00-1:00 pm |
Metabolic Effect 12:00-12:30 pm Cycle 12:00-12:45 pm |
Cycle 12:00-12:45 pm BODYPUMP™ 12:00-1:00 pm |
Metabolic Effect 12:00-12:30 pm |
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| Yoga 1 1:00-2:00 pm |
BODYFLOW® 1:00-2:00 pm |
Yoga 1 1:00-2:00 pm |
BODYFLOW® 1:00-2:00 pm |
Yoga 1 1:00-2:00 pm |
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| Yoga 1 4:30-5:30 pm |
Yoga Clinic 4:30-5:15 pm |
BODYPUMP™ 4:30-5:30 pm |
BODYPUMP™ 4:30-5:30 pm |
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| BODYPUMP™ 5:30-6:30 pm |
AbSolution 5:30-6:00 pm |
Zumba 5:30-6:30 pm |
Yoga 2 5:30-6:30 pm |
AbSolution 5:30-6:00 pm |
BODYFLOW® 5:30-6:30 pm |
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| Cycle Basics 6:00-6:25 pm Metabolic Effect 6:00-6:30 pm |
Club Strength 6:00-6:45 pm Movie Madness 6:00-7:30 pm |
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| Cycle 6:30-7:30 pm Ashtanga Yoga 6:30-7:30 pm |
Tae Bo® 6:30-7:25 pm Cycle 6:30-7:30 pm |
Vinyasa Flow Yoga 6:30-7:30 pm |
Zumba 6:30-7:30 pm Cycle 6:45-7:30 pm |
Yoga 1 6:45-7:45 pm |
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| Cycle 7:00-8:00 pm |
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| Pilates Mat 7:30-8:20 pm |
BODYPUMP™ 7:30-8:30 pm |
BODYPUMP™ 7:30-8:30 pm |
| Program/Class Descriptions | |
| AbSolution | |
| A focused abdominal training session using a variety of strengthening tools, which may include stability balls, BOSU, medicine balls, and weights. | |
| Ashtanga Yoga | |
| Ashtanga yoga centers on each posture connecting with the next in a continuous flowing movement. This constant flow produces tapas, or heat which is said to detoxify and cleanse the body. Ashtanga places equal emphasis on strength, flexibility & stamina. | |
| BODYFLOW® | |
| BODYFLOW® fuses yoga, tai chi,and pilates in a workout that builds flexibility, balance, and strength and leaves you feeling centered and calm. |
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| BODYPUMP™ | |
| BODYPUMP™ is the original barbell class that strengthens your entire body. This 60-minute workout challenges all your major muscle groups by using the best weight-room exercises like squats, presses, lifts and curls. You'll get the results you came for – and fast! | |
| Cardio KickBoxing | |
| Get ready for this fun and challenging cardio experience. You'll learn stances, punches, and defensive skills. Focus on upper and lower body muscular endurance, as well as cardiovascular endurance and power. |
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| Club Strength | |
| Muscle strengthening class designed to shape your physique, raise your metabolism, and improve your energy! A challenge to the muscles, utilizing various types of resistance equipment - weights, dynabands, tubing, etc. |
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| Cycle | |
| An athletic cycle program utilizing the most innovating sport psychology, including guided imagery, visualization, and motivational techniques. No exercise background is necessary. Set your own pace; everyone starts and finishes together! |
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| Cycle Basics | |
| Learn the basics of proper technique, positions, safety and basic moves for indoor cycle participation. | |
| Cycle Challenge | |
| Take your cycle workout to a new level with this extended and/or more advanced class. | |
| Fusion Stretch | |
| This class is a fusion of stretching, stability work, and concepts from Pilates and Yoga for a relaxing, yet invigorating experience |
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| Metabolic Effect | |
| Metabolic Effect (ME) is a 30 minute cardio-interval workout. With easy to follow moves, you work hard, then rest, letting your body guide you. ME merges the science of hormonal metabolism with movement. No fancy steps to remember and no workout is ever the same! | |
| Movie Madness | |
| Virtual cycle at it's best! Ride with your favorite music videos, movie clips, and fabulous scenery. It's so much fun you won't realize how hard you are working! | |
| Pilates Mat | |
| Based on the works of Joseph Pilates, this class strengthens core muscles while opening joints and releasing tension. Create and condition strong, elongated and flexible muscles that improve posture, strength and overall athletic performance. | |
| Power Yoga | |
| Increase your physical and mental awareness with postures that will blend strength with flexibility, endurance, balance, coordination and concentration. While following basic yoga postures, this class is fitness based, providing a challenging and energizing workout. | |
| Step 2 | |
| Intermediate level step class with slightly more complex movement patterns. Previous step experience will make this class easy to follow. | |
| Tae Bo® | |
| Tae Bo® is a program that combines the best of a variety of different exercise disciplines to provide an overall workout. It is the combination of self-awareness and control of martial arts, the focus and strength of boxing, and the grace and rhythm of dance. |
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| Vinyasa Flow Yoga | |
| Exercise for your mind, body and soul. Experience a flowing style linking flowing movement with breath. Special attention is paid to easing into postures, finding proper alignment, and using minimal effort to allow muscle and joint release while holding a pose. | |
| Yoga | |
| Focus on balanced integration of mind, body, and spirit. Postures (asana) and posture flows (vinyasa) increase strength and flexibility of the body. Conscious attention to the breath (pranayama) and the workings of the mind (meditation) bring a sense of calm. | |
| Yoga 1 | |
| This class is an introduction to Hatha Yoga. Focus on balanced integration of body, mind and spirit. Postures and posture flows bring increased strength and flexibility to the body. Conscious attention to the breath and the workings of the mind bring a sense of calm. | |
| Yoga 2 | |
| More intense than Yoga 1, Yoga 2 incorporates additional poses that may be held for longer periods of time. | |
| Yoga Clinic | |
| Zumba | |
| A latin influenced dance style class that combines high energy moves and dance combinations that are designed to make your workout fun and make you feel great! | |