mac winter 2015 class guide

WINTER 2015

CLASS GUIDEMonday, Dec. 22, 2014 – Friday, March 20, 2015

Registration for classes begins Friday, Dec. 5, 7 a.m. online, by phone and in person at MAC.

Register online at MAC’s website: www.theMAC.com

MULTNOMAH ATHLETIC CLUB

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ACTIVITY – ADULTS pages 2-4

ACTIVITY – JUNIORS pages 4-5

BASEBALL page 6

BASKETBALL page 6

CHILD CARE page 6

DANCE pages 7-8

GOLF pages 8-9

GYMNASTICS pages 9-11

INTEGRATIVE FITNESS page 11

JUNIOR SPORTS WINTER BREAK CAMP page 11

KARATE page 12

KAYAKING page 12

PILATES pages 12-14

RACQUETBALL page 14

ROCK CLIMBING pages 15-16

SAQ/WEIGHT TRAINING page 16

SCUBA page 17

SKI RACING pages 17-18

SOCCER pages 18-19

SQUASH pages 19-20

SWIM SCHOOL pages 20-23

SWIM TEAMS page 22

SYNCHRO TEAMS page 24

TENNIS pages 24-26

TINY TOTS pages 26-27

GROUP EXERCISE pages 27-31

GENERAL INFORMATION page 32

REGISTRATION

Registration for classes begins Friday, Dec. 5, 7 a.m. online, by phone and in person at MAC.

Register online at MAC’s website: www.themac.com Get directions for the online registration process: www.themac.com/group/pages/winter-class-guide

Note: When registering online for MAC classes or camps, members are asked to accept the terms of the MAC Agreement Release and Waiver of Liability. When registering a child, the adult is giving permission to treat that child in a medical emergency, and ensuring that the child’s online profile has up-to-date medical/contact information in the Consent to Treat section. To update each child’s profile, log on as the child and click “my profile” from any screen. This information is important for the safety of everyone. Participants may not begin classes or camps until this information is complete.

SECTIONS

MULTNOMAH ATHLET IC CLUB

WINTER 2015 CLASS GU IDEAn insert in the December issue of The Winged M magazine Guides to MAC camps and classes are inserted in the March, April, August and December issues of The Winged M magazine.

This guide is printed on recycled paper. For advertising information, contact Lisa House at 503-517-7220.

MAC Communications staff: Michole Jensen, Communications Director; Tony Roberts, Communications Manager; Joseph Palazzo, Electronic Graphic Designer; Lisa House, Advertising Sales Rep; Julia Omelchuck, Graphic Designer/Ad Services Coordinator; Karen Cumbers, Communications Coordinator; Chris Zoucha, Web and Marketing Specialist. Call Communications at 503-517-7220. The Winged M (USPS 483-210) is published monthly by Multnomah Athletic Club at 1849 SW Salmon Street, Portland, Oregon 97205. Telephone the club at 503-223-6251. Advertising from members and nonmembers is accepted. The deadline for space reservation is the first of the month preceding issue date. Advertisers are not endorsed by Multnomah Athletic Club unless otherwise noted. For questions concerning mailings and subscriptions, contact the Member Services Office, 503-517-7276. Subscription: $1.50 per year paid through club dues. Periodicals postage is paid at Portland, Oregon. POSTMASTER: Send change of address to Multnomah Athletic Club Member Services, 1849 SW Salmon Street, Portland, Oregon 97205. ©2014 Multnomah Athletic Club.

2 | Multnomah Athletic Club WINTER 2015 CLASS GUIDE | DECEMBER 2015

As the new year begins it is the per-fect time for adults and juniors to learn a new skill or brush up on a forgotten one. Classes explore creative arts, music and dance, personal development and game playing. Non-member guests are wel-come to attend adult, teen and chil-dren’s classes when pre-registered and accompanied by a member. The member’s account is charged for all attendees; there is no separate billing. Members must accompany guests at all times. Guests are not considered ath-letic guests and may not use the club’s athletic facilities. As a social guest, they must meet the sponsoring member at a club entrance and be escorted to the class. Guests are welcome to dine with adult members in the club’s dining establishments. Members should ensure that guests adhere to the MAC dress code. For more information, contact Member Services at 503-517-7265.

CREATIVE ARTS

KNITTING AND CROCHETING Knitting is a wonderful hobby that can be enjoyed for hours. These classes are for beginners and those who just need a refresher. MAC instructor Joyce Carlo teaches basic stitches, pattern reading, sweater design and finishing. Begin-ners need one skein of light-colored, worsted-weight yarn, size eight knitting needles and a G-crochet hook.

Mondays, Jan. 5 through Mar. 16 ME107 WN15 (There is no class MLK Day, Jan. 19. ) 10 a.m.-noon. $99; non-member guest fee $118

WATERCOLOR This class is designed to dramatize a subject through the use of strong light and shadow, resulting in punched-up color and depth within any compo-sition. Use of transparent watercolors is emphasized using a variety of tech-niques, including wet-on-wet, drop-in color and layering. There is experimenta-tion with an array of painting surfaces, textures and some fun tools of the trade in a relaxed environment. Personal styles and ideas are encouraged for all paint-ers, whether beginners or those inter-ested in honing current skills. This class

is taught by Susan Hinton, who has been teaching at the college level since 2007.

Tuesdays, Jan. 13 through Mar. 10 ME118 WN15 9:30 a.m.-12:30 p.m. $135; non-member guest fee $162

REV UP YOUR RESOLUTIONS NEW CLASS

Many people use the New Year holi-day as an opportunity to make large bucket lists or attempt extreme make-overs, whether personal or profes-sional. According to Forbes magazine, only 8 percent of people achieve their New Year’s resolutions. This class is for members who would like to become part of that elite group. It discusses why so many people fail at goal-setting, and what the secrets are behind those who succeed. For the class, participants are invited to bring a list of resolutions, past and present. Students then explore what keeps people from achieving them, and learn how to improve their chances for success. This class is instructed by Philip Mandel, author, speaker, and principal of Phil Mandel and Associates, who has spent more than fifteen years helping individuals find solutions to their motivation, communication and stress challenges.

Tuesday, Jan. 13 _____________ME180 WN15 6:30-7:30 p.m. $18; non-member guest fee $21

TELL-YOUR-STORY WRITING Tom Hallman, Jr., Pulitzer Prize-win-ning journalist and author of two books, offers two different options this session. This class is designed for students who want to write and develop skills in a sup-portive environment and are encouraged to not feel intimidated if they have never written. Participants write and, in doing so, discover the power and magic of a story. The class is not only fun but also one that quickly becomes, as several students have said, the most meaning-ful two hours in their weeks. Guests are limited to one per member.

Mondays, Jan. 5, 19; Feb. 2, 16 and Mar. 2 ME189 WN15 (newer students)

Wednesdays, Jan. 14, 28; Feb. 11, 25 and Mar. 11 ME188 WN15 (repeat students) 7-9 p.m. $150; non-member guest fee $180

TRAVELING WITH YOUR SKETCHBOOK RESCHEDULED

A camera documents a moment but using a sketchbook documents an experience. There’s nothing that beats sketching while traveling. In this one-day workshop, students learn how to capture street scenes, markets, people and landscapes. The class uses pen-cil, pen, and watercolor washes. Partici-pants should bring a heavy-duty sketch-book (90# or over). All other supplies are provided. This class is instructed by Jill Goodell of Glastonbury Studios. She has been leading travel sketching tours since 2007, covering thousands of miles to the Mediterranean, Alaska, England and other regions.

Sunday, Mar. 1 ______________ME176 WN15 Noon-4 p.m. $72; non-member guest fee $87

PERSONAL DEVELOPMENT

KID’S SOCIAL LIVES AND THE BRAIN REVOLUTION NEW CLASS

Never before have parents faced the challenges they face today: a culture and media at odds the values that most par-ents want to instill in their kids. In this class, parents are invited to hear how they can push back on these cultural messages and focus on what matters most. Participants learn about inter-personal neurobiology and how brains grow and rewire for healthy learning. They hear what can be done to support today’s children to be empathic, resilient, caring, connected and healthy in their relationships, ingredients that lead to a wholehearted life.

Thursday, Feb. 5 _____________ME190 WN15 9:30-11:30 a.m. $25; non-member guest fee $30

BEGINNING SPANISH NEW CLASS

This eight-week, introductory Span-ish course is for students with little to no experience or exposure to the lan-guage. Students learn practical conver-sational Spanish in a fun, relaxed atmo-sphere, working with commands and verbs in the present tense, growing their vocabulary and developing their ability to express themselves. Students begin to recognize and understand cultural dif-ferences between those who speak the language natively and their own. Com-

ACTIVITY – ADULTS

DECEMBER 2015 | Multnomah Athletic Club WINTER 2015 CLASS GUIDE | 3

munities are examined to get a better understanding of how Spanish-speaking populations influence English-speak-ers’ lives on a daily basis. The class covers all communication skills: read-ing, writing and listening, with empha-sis on speaking. The class is instructed by Pablo Dipascuale, a native speaker from Argentina and a Spanish instruc-tor at Lincoln High School. For textbook information, students should contact the instructor, at [email protected].

Sundays, Jan. 25 through Mar. 29 ME177 WN15 There is no class on Feb. 15 or Mar. 22 5-7 p.m. $160; non-member guest fee $192

INTERMEDIATE CONVERSATIONAL SPANISH In this nine-week course, students continue to learn practical conversational Spanish in a fun, relaxed atmosphere, working with commands and verbs in the present and past tenses, increas-ing their vocabulary and improving their ability to express themselves. For text-book information, new students should contact the instructor, Leslie Hayertz, at [email protected].

Thursdays, Jan. 15 through Mar. 12 ME126 WN15 10 a.m.-noon $135; non-member guest fee $162

ADVANCED CONVERSATIONAL SPANISH In this nine-week course, students enjoy conversation with fellow stu-dents in a relaxed atmosphere, practice advanced grammar and listening com-prehension, learn additional vocabulary and read a novel. For textbook informa-tion, new students should contact the instructor, Leslie Hayertz, at [email protected].

Thursdays, Jan. 15 through Mar. 12 ME116 WN15 1-3 p.m. $135; non-member guest fee $162

AARP SMART DRIVER COURSE This eight-hour classroom refresher course developed by the AARP helps drivers ages 50 and older improve their skills and prevent traffic collisions. It cov-ers age-related physical changes, declin-ing perceptual skills, rules of the road, local driving problems and planning for driving retirement. AARP instructors con-

duct the course using a combination of video presentations and group discus-sions. Students must attend six hours to receive their certificates. Please bring a valid driver’s license and AARP card (if member) to class. Also, plan to bring a brown bag lunch or to eat at Joe’s. All automobile insurance companies con-

ducting business in Oregon and Washington

are required to provide a premium discount

to graduates of the AARP Safe Driver Course,

which is a state-approved driver improvement

course.

Monday, Feb. 23 _____________ME105 WN15 8:30 a.m.-4 p.m. $15 AARP member (Bring AARP card to class to receive discount.); $20 non-AARP member

THE GREAT WINES OF WASHINGTON NEW CLASS

In this class, participants taste and discuss the bold and complex wines of Washington State. They explore how the desert climate, increased sunlight hours and Missoula flood soils create the ideal growing conditions for Washington’s premium red grape varietals. They learn about the state’s best wine regions, vine-yards and wineries by tasting Washing-ton’s iconic wine styles. Instruction is provided by the Wine & Spirit Archive.

Wednesday, Jan. 28 __________ME170 WN15 7-9 p.m. $53; non-member guest fee $64

DISCOVERING PORTLAND’S HOUSES NEW CLASS

Portland is known for the overall qual-ity of its residential neighborhoods, but its most common, vernacular houses are difficult to name and identify. In this three-part series, students are invited to learn ways to identify and clas-sify Portland’s houses according to both their architectural styles and typi-cal floor plans. The class is divided into historic periods: 1) Late 19th century, early settlement era, Victorian houses and working-class cottages, 2) Progres-sive Era Portland with bungalows and historic revival houses, and 3) Modern, automobile-based suburban houses with ranches and difficult-to-identify hous-ing of the last fifty years. The class is instructed by Thomas Hubka, Profes-sor Emeritus from the Department of Architecture, University of Wisconsin-Milwaukee. Hubka continues to teach architecture history courses at PSU, UO, and PCC, and leads neighborhood

housing tours for the Architecture Heri-tage Center.

Wednesdays, Feb. 4, 11 and 18 __ME175 WN15 1:30-3:30 p.m. $55; non-member guest fee $66

MUSIC AND DANCE

BEGINNING BALLROOM DANCE Members learn the staples of ball-room dance: the Cha Cha and Foxtrot. Students are ready for the dance floor after learning the basics and beyond of these two ballroom rhythms. Partners required.

Sundays, Jan. 11 through Mar. 1 _ME155 WN15 6:30-7:30 p.m. $55 per person; non-member guest fee $65

INTERMEDIATE BALLROOM DANCE Members brush up on their skills with the easy Ed Cheney way. The intermedi-ate class encourages those who have learned the basics to improve their skills and to put steps together into simple routines. Students explore more com-plex routines and dance styling. Partners are required.

Sundays, Jan. 11 through Mar. 1 _ME156 WN15 7:30-8:30 p.m. $55 per person; non-member guest fee $65

BEGINNING GUITAR Ever wanted to learn to play guitar? It’s never too late. This beginning class includes eight one-hour lessons geared toward adults. Students must bring a guitar; the instructor provides the book. Students learn the basics of reading music, tablature and playing chords. Music is chosen from a range of clas-sic to contemporary rock. Instructor Tim Uecker has a music education degree and is versed in both acoustic and elec-tric guitar.

Wednesdays, Jan. 14 through Mar. 4 ME121 WN14 6:30-7:30 p.m. $189; non-member guest fee $225

INTERMEDIATE GUITAR A new intermediate guitar class is now offered for those who have com-pleted a beginning guitar class at MAC or have had some experience in chord-ing and strumming the guitar. This class offers the use of full chords, new strum-ming techniques, reading of tablature and some fingerstyle techniques. Music is chosen from a range of classic to con-

ACTIVITY – ADULTS continued


temporary rock. Students must bring a guitar, but the book is provided. Instruc-tor Tim Uecker has a music education degree and is versed in both acoustic and electric guitar. Intermediate juniors are eligible to take this class with instruc-tor approval.


FUN AND GAMES

DUPLICATE BRIDGE Find a partner and join other enthu-siastic bridge players at these ACBL sanctioned stratified events. Play starts at 12:30 p.m. on the first, third and fifth Monday of the month. The cost to play is $10 per person. New players are wel-come, as well as guests when pre-reg-istered and accompanied by a member. To register, contact instructor Jan Yocom at 503-265-8668 or [email protected].

Mondays, Jan. 5 and 19; Feb. 2 and 16; Mar. 2, 16 and 30; 12:30-3:30 p.m. Contact the instructor to register.

BEGINNING BRIDGE Physicians have referred to play-ing bridge as the mental equivalent of a workout at the gym. This eight-week class is designed for people who have

little or no experience playing bridge or who have played Goren Bridge in the past and want to learn today’s Stan-dard American Bridge basics. The class contains one hour of teaching and one hour of play. The instructor is Ouida McCullough, co-owner of Port-land Bridge Center and ACBL accredited bridge instructor.

Tuesdays, Jan. 6 through Feb. 24 _ME159 WN15 1-3 p.m. $105; non-member guest fee $125

DEFENDING A BRIDGE HAND: GOOD DEFENSE IS NOT RANDOM! Isn’t it time to stop giving up all those points with random defense? This class covers this most-neglected area of con-tract bridge. Players are on defense two of every three hands they play; students save hundreds of points a session learn-ing how to properly defend. In this class students learn: 1) The ABCs of defen-sive carding; 2) How to make a good opening lead; 3) How to place cards in the unseen hands by the play at the first trick; 4) How to make a defensive plan; and 5) How to signal one’s part-ner. The class consists of a lesson and supervised play; hands reflect the ses-sion’s lesson. Some bridge experience is helpful. The instructor is Paul O’Brien, co-owner of the Portland Bridge Cen-ter, Tournament Director, and Accredited

ACBL teacher.

Tuesdays, Jan. 6 through Mar 3.* _ME109 WN15 There is no class on Feb. 3 or 17 7-9 p.m. $92; non-member guest fee $106

Thursdays, Jan. 8 through Mar. 5* ME158 WN15

There is no class on Feb. 19. 1-3 p.m. $105; non-member guest fee $125

INTERMEDIATE BRIDGE This eight-week class covers the basics of intermediate bridge with an introduction to widely used conventions. It includes 20 minutes of lecture and 100 minutes of play each week. The class instructor is Marcia Heitkemper, ACBL Gold Life Master.

Wednesdays, Jan. 14 through Mar. 11 ME125 WN15

There is no class on Feb. 18. 10 a.m.-noon $105; non-member guest fee $125

MAH JONGG American Mah Jongg is a fascinating game played with domino-like tiles and is similar to the card game rummy. No partner is necessary. The class instructor is Elizabeth Hyslop.

Mondays, Feb. 23 through Apr. 6 _ME181 WN15

There is no class on Mar. 23. 1-3 p.m. $85; non-member guest fee $102

ACTIVITY – ADULTS continued

GUITAR BASICS (ages 7 to 16) This class for beginners through intermediate levels includes eight one-hour lessons geared toward juniors and teens. If students are more advanced, the instructor may move them to the intermediate adult time slot. Students must bring a guitar; the instructor pro-vides the book. Students learn the basics of reading music, tablature and playing chords. Music is chosen from a range of classic to contemporary rock. Instructor Tim Uecker has a music edu-cation degree and is versed in both acoustic and electric guitar.


LI’L CHEFS: MEDITERRANEAN COOKING CLASS (ages 6 to 11) This class is a hands-on cooking class specifically designed for kids. In this class, students make dishes such as hummus, tzatziki, and tabbouleh, among others. The instructor is Julie Merry of the Merry Kitchen, a home-based cook-ing school for kids in Northeast Port-land. Kids learn knife skills and all reci-pes are prepared from scratch. The cost includes a meal and recipes.

Monday, Jan. 19 _____________ME228 WN15 3-5 p.m. $49; non-member guest fee $59

RED CROSS BABYSITTING (ages 11 and older) In this class participants learn the responsibilities of babysitting. A certifica-tion is awarded at the end of class when

students complete all class require-ments. Students must be at least 11 years old by the date of the course to be eligible for the certificate.

Sunday, Jan. 25 _____________ME222 WN15 Saturday, Feb. 21 ____________ME223 WN15 9 a.m.-3:45 p.m.; lunch break on own $95; non-member guest fee $114

RED CROSS: WHEN I’M IN CHARGE (ages 8 to 11) This class helps prepare children for situations that may occur when they are home alone. The class covers phone calls, securing a home, first-aid tech-niques and more. Parents are encour-aged to attend the final half hour to view a video and participate in the final class-room activity.

Sunday, Feb. 1 ______________ME205 WN15

ACTIVITY – JUNIORS


ACTIVITY – JUNIORS continued

1-3:30 p.m. $60; non-member guest fee $72

KID’S SOCIAL LIVES AND THE BRAIN REVOLUTION NEW CLASS

Never before have parents faced the challenges they face today: a culture and media at odds the values that most par-ents want to instill in their kids. In this class, parents are invited to hear how they can push back on these cultural messages and focus on what matters most. Participants learn about inter-personal neurobiology and how brains grow and rewire for healthy learning. They hear what can be done to support today’s children to be empathic, resilient, caring, connected and healthy in their relationships, ingredients that lead to a wholehearted life.

Thursday, Feb. 5 _____________ME190 WN15 9:30-11:30 a.m. $25; non-member guest fee $30

TABLE MANNERS (ages 7 to 12) Participants learn manners essential for making good impressions, showing respect and expressing care. In this fun luncheon workshop led by Chef Brian Quinn, formerly of Ivy House Restaurant, children learn proper placement and usage of table items, appropriate table conversations and other dining etiquette. Parents enjoy having another voice of authority validate their own attempts to instill proper manners in their children. Parents are welcome to audit the class. The cost includes lunch.

Sunday, Feb. 8 ______________ME208 WN15 Noon-1:30 p.m. $50; non-member guest fee $60.

LEGO WORKSHOP: STARS AND STRIPES (ages 7 to 11) Patriotic-themed Lego builds are the way to go on Presidents Day! On Pres-idents Day, juniors are invited to build presidential and patriotic models using Lego. The first is the White House, home to the President of the United States since 1800, and a grand symbol of the nation’s culture and history. Students learn fun historic facts surrounding its construction, reconstruction and multiple renovations, as well as the presidents who have lived within its hallowed walls. The second build is the stately U.S. Capitol Building, which, originally built in

1793, has survived being burned, rebuilt, extended and restored. Students learn interesting facts about the Capitol and what happens within its chambers. To wrap up the day, students build a motor-ized horse and buggy, the transporta-tion used by presidents for hundreds of years. This class is taught by Bricks 4 Kids. Combine this with Sewing Spec-tacular Stuffies for a full day of activity.

Monday, Feb. 16 _____________ME224 WN15 9 a.m.-noon $35; non-member guest fee $42

SEWING SPECTACULAR STUFFIES (ages 7 to 11) NEW CLASS

Students make adorable “stuffies” – small stuffed animals, creatures, dolls, etc. – using the basic hand-sewing skills they learn in this class. Students are able to make at least one stuffie but focused kids can make several. With this new sewing skill they can make an unlimited number of stuffies at home too! Hand sewing teaches them hand eye coordi-nation and basic stitching skills, and it helps develop focus and concentration. This class is taught by Art(s)cool PDX. All materials are provided. Combine this with the Lego Workshop for a full day of activity.

Monday, Feb. 16 _____________ME229 WN15 1-3:30 p.m. $30; non-member guest fee $36

ETIQUETTE FOR SELF-ESTEEM NEW AGE GROUP

Instructor and MAC member Melanie Perko is recognized locally and nation-ally as an expert on business and social etiquette. The 4-5 p.m. class is for students ages 8 to 10 years. It involves role play-ing. Topics include: looking adults in the eye with proper titles, handshakes and making conversation, saying “excuse me,” “please,” “thank you,” covering your mouth, tattling and talking about others, the feelings of others, telephone and technology etiquette, writing a proper thank you note, understanding self image and how others see them, how to be a leader in school and soci-ety, and how to handle sticky situations. Please note, only students enrolled in this class may be present in the classroom. The 6-7:30 class is aimed at mid-

dle and high school students, ages 11 to 18. Topics include: introductions and handshakes, posture, image, cell phone/texting/technology etiquette, public speaking, thank-you notes, basic table etiquette and situational role play. Perko provides programs for children, teens, college students and corpora-tions, and is a frequent keynote speaker at local law schools and universities, preparing young professionals for their first position. Please note, only students enrolled in this class may be present in the classroom. Students should plan to eat dinner before or after this class.

Tuesday, Feb. 24 4-5 p.m. (ages 8 to 10) ________ME225 WN15

Tuesday, Feb. 24 6-7:30 p.m. (ages 11 to 18) _____ME226 WN15 $18; non-member guest fee $21

MIND+BODY FOR GIRLS (ages 7 to 14) NEW CLASS

Th i s one-day workshop, p re -sented by Girls Inc, focuses on four key areas that, according to research, play a major role in fortifying girls’ abil-ity to significantly develop and sustain strong minds and strong bodies. The key areas are nutrition, physical activity, stress management and body image. The Mind+BodySM Initiative intentionally focuses on the knowledge, skills, and attitudes critical for girls to be in charge of their bodies and sustain a healthy, positive sense of self in today’s challeng-ing environment. It includes strategies that not only provide girls with a healthy foundation of resources and support, but also welcomes girls as partners in promoting their healthy development. The over-arching goal is to encour-age girls to have healthier bodies and positive feelings about their bodies by focusing on skill building, taking action based on good decisions and accurate knowledge, and engaging the support and involvement of family, peers, and community.

Sunday, Mar. 8 1-2:30 p.m. (grades 2 to 5) _____ME240 WN15 $15; non-member guest fee $18

Sunday, Mar. 8 3-4:30 p.m. (grades 6 to 8) _____ME241 WN15 $15; non-member guest fee $18


BASKETBALL

BASEBALL

CHILD CARE

ADULT BASKETBALL WINTER HOUSE LEAGUE Teams play Thursdays at 7:30 p.m. starting Jan. 22. Each team faces each of the other teams in the league dur-ing the regular season. All teams in the league are admitted to the playoffs and play according to seeding. Games are 25-minute running halves. The Winter House League offers adults the opportunity to play with bud-dies. There is no draft as there is in the Fall House League. Players form their own team and designate a captain. The team captain must email the roster to Van DeKoning at [email protected]. Each player is responsible for signing up online and must agree to the terms of the waiver shown on the Web. Play-ers register either by finding the league link on the MAC calendar or by going to the adult basketball house league page.

A player may register as an individual but is not guaranteed to make it on a roster. Individuals who do not make it on a roster are placed on the wait list and are contacted if a team wants to add another player. The cost of participating in the league is $80 per person. Regis-tration closes Sunday, Jan. 18 at 5 p.m.

YOUTH BASKETBALL MAC’s junior basketball classes are designed for players to improve basic skills and bring their game to the next level. The fundamentals of dribbling, passing, shooting, rebounding and defense are practiced. Classes are instructed by MAC Junior Sports staff. Class size is limited to 20 participants. The last day to cancel reg-istration without being charged is seven days prior to the start of class. One-on-one personal training is also available.

For more information, contact Junior Sports Supervisor Mike Donovan at 503-517-7578 or [email protected].

YOUTH BASKETBALL CLASSES

Ages 5 to 6

SESSION 1 Monday, Jan. 5 through Wednesday, Jan. 28 M/W 3:45-4:30 p.m. _$65 ____ BB006 WN15

There is no class Monday, Jan. 19 due to the MLK Day holiday.

SESSION 2 Wednesday, Feb. 4 through Wednesday, March 4 M/W 3:45-4:30 p.m. _$83 ____ BB008 WN15

Ages 7 to 9

SESSION 1 Tuesday, Jan. 6 through Thursday, Jan. 29 T/Th 3:45-4:30 p.m. _$74 ____ BB010 WN15

SESSION 2 Thursday, Feb. 5 through Thursday, March 5 T/Th 3:45-4:30 p.m. __$74 ____ BB011 WN15 There is no class Monday, Feb. 12 due to the MAC Open.

MAC jun ior sports offers both classes and clinics for baseball. For more information on baseball classes or clinics, contact Junior Sports Super-visor Mike Donovan at 503-517-7578 or [email protected].

CLINICS Dan Warthen, former Major League

Baseball pitcher and current pitching coach for the New York Mets, conducts youth baseball skills clinics.

DAN WARTHEN ONE-DAY YOUTH BASEBALL CLINICS These clinics cover pitching, catching and hitting. The cost is $25.50 for mem-bers and $30.50 for guests for each clinic.

YOUTH ONE-DAY BASEBALL CLINICS for ages 6 to 10 4:30-6 p.m. in the West Gym Sunday, Feb. 8 ______________ BA506 WN15

YOUTH ONE-DAY BASEBALL CLINIC FOR AGES 10 to 15 6-7:30 p.m. in the West Gym Sunday, Feb. 8 ______________ BA508 WN15

The following classes are designed for young children and their parents. For more information, call the Child Care Office at 503-517-7215.

MY MAC PLAYSCHOOL OPEN HOUSE Members and their children meet the teachers and see the classrooms. Three classes are offered for children ages 2 to 5 years. Days and hours vary by

age. Children who reach age 2 by Oct. 1, 2015 are eligible for one of the play-school classes. This is a drop-in event; no registration is required. For more information, call 503-517-7217.

Thursday, Jan. 29 _______ 6-7 p.m.

MY MAC PLAYSCHOOL CLASSES

Registration for fall 2015 opens Monday, Feb. 2 at 8 a.m.

HUCKLEBERRIES (ages 3.5 to 4 years) CC500 FA15

BLUEBERRIES (ages 31 to 42 months) CC501 FA15

RASPBERRIES (ages 24 to 30 months) CC502 FA15


It’s recital season! The Mini-Recital for our youngest dancers is Sunday, March 15 at noon in MAC’s Grand Ball-room. The MAC Dance annual recital is Sunday, June 7 at 4 p.m. in down-town Portland’s Newmark Theatre. Classes marked MR (Mini-Recital) and R (Recital) participate in these events. Consistent class attendance is required through winter and spring sessions for those participating in the annual recital. Refer to MAC’s website for important recital information, including fees for performers. MAC dance has something to offer MAC members of all ages, beginner or pro-fessional. Winter session classes begin Monday, Jan. 5 and continue through Sunday, March 15 for introductory classes and Saturday, March 21 for all other classes. The last day to cancel without being charged is Friday, Jan. 2. There are no classes Tuesday, Feb. 3 due to the annual meeting. Classes are held in Studio One and Studio Three on the basement level and in Studio Two on the subbasement level. The dance staff is dedicated to pro-viding members with the best dance education possible in a fun and support-ive environment. The maximum num-ber of dancers accepted for each class is 20. The dress code for MAC dance classes is available on the club website. The cost for each class is as follows: $9.53 for Dance With Your Toddler, Cre-ative Movement and Preschool Ballet; $10.10 for all other 45- and 60-min-ute classes; and $12.63 for 75-minute classes. For more information, visit the MAC website.Multiple dance class family discount: Students who take multiple dance classes in the same session, or mem-bers of one family who take multiple dance classes in the same session, are eligible for a rebate of 25 percent off their third class, and the sixth class is free. Discounts are taken off the high-est-priced classes. Forms can be found online or in the Dance Office and must be submitted by the end of the session to which the discount applies. For more informat ion, contact Melissa Nornes at 503-517-7522 or [email protected].

CLASSES

DANCE WITH YOUR TODDLER (ages 1 to 21/2) This class is for little ones who have started walking. It is an exploration of movement and music using props of all shapes and sizes. The parent/caregiver must participate with their child.

CREATIVE MOVEMENT (ages 3 and 4) This playful class offers the most basic training in movement for the young dancer. Students learn to coordinate physical movements to music using props, instruments and stories. Students must be potty trained to enroll.

PRESCHOOL BALLET (ages 4 and 5) This class introduces the dancer to basic ballet steps. Emphasis is on coor-dination and developing a love of dance.

RHYTHM AND TAP (ages 4 and 5) This class helps to develop a child’s sense of rhythm. Students use tap shoes, drum sticks and other instru-ments to create sound.

COMBO JAZZ/TAP (ages 5 and 6) This class is for children who want to try both jazz and tap dance.

BREAKDANCING (ages 4 and older) These classes offer an excit ing opportunity for students to learn break-dancing and hip hop moves, as well as to increase their strength and flexibility.

JAZZ (ages 6 to adult) Students learn a dance form that incorporates classic jazz and ballet tech-niques with contemporary movements. Styles range from lyrical to musical the-ater and funk.

TAP (ages 6 to adult) This dance form creates rhythmic sounds to music or a cappella.

HIP HOP (ages 6 and older) This popular urban dance form com-bines strength and style with hip hop music.

BALLET (ages 6 to adult) This is the study of classical tech-nique. Students are taught ballet vocab-ulary and learn to move with grace to musical accompaniment.

POINTE This class for advanced-level ballet dancers requires instructor approval and enrollment in at least three ballet classes per week, including the preceding class.

CONTEMPORARY This class covers techniques of con-temporary (modern) dance that incorpo-rate various types of music, conceptual exploration and freedom of movement.

PILATES FOR DANCERS (ages 10 and older) This class focuses on core strength using Pilates training methods and is specifically designed for dancers’ needs.

PRESCHOOL AND INTRODUCTORY CLASSES

DANCE WITH YOUR TODDLER (ages 1 to 2 1/2)

M _ 11-11:45 a.m. _Studio Three DN089 WN15 F __ 11-11:45 a.m. _Studio Two _DN090 WN15

CREATIVE MOVEMENT** (ages 3 and 4) MR

M _ 2-2:45 p.m. ___Studio One _DN115 WN15 T __ 1:15-2 p.m. ___Studio One _DN116 WN15 W _ 11:45-12:30 p.m. Studio Three DN117 WN15 Sat 11-11:45 a.m. _Studio One _DN119 WN15

COMBO JAZZ/TAP (ages 5 and 6)** MR

W _ 3-3:45 p.m. ___Studio Three DN145 WN15 F __ 3:30-4:15 p.m. _Studio Three DN146 WN15

PRESCHOOL BALLET (ages 4 and 5)** MR

M _ 2:45-3:30 p.m. _Studio One _DN120 WN15 Th _ 1:15-2 p.m. ___Studio One _DN121 WN15 Sat 9-9:45 a.m. ___Studio Three DN122 WN15

RHYTHM AND TAP (ages 4 and 5)** MR

M _ 1:15-2 p.m. ___Studio One _DN132 WN15 W _ 12:30-1:15 p.m. Studio Three DN133 WN15

INTRO TO BREAKDANCING (ages 4 and 5) MR

W _ 11-11:45 a.m. _Studio Three DN502 WN15

BALLET

BEGINNING BALLET/JAZZ (ages 11 and older)**

Sat 11 a.m.-noon __Studio Three DN200 WN15

BALLET 1 (ages 6 and older)** R

M _ 3:45-4:30 p.m. _Studio Three DN201 WN15 Th _ 3:45-4:30 p.m. _Studio Three DN215 WN15

BALLET 2* R

W _ 3:45-4:30 p.m. _Studio Three DN202 WN15

BALLET 3/4* R

T __ 3:45-4:30 p.m. _Studio Two _DN203 WN15

BALLET/JAZZ 3/4* R

Sat 9:45-11 a.m. __Studio Three DN204 WN15

BALLET 5*

M _ 4:30-5:30 p.m. _Studio Three DN205 WN15

BALLET 5/6*** R


DANCE


DANCE continued

BALLET 7/8**** R (Wednesday only)

M _ 4:30-5:30 p.m. _Studio Two _DN207 WN15 W _ 4:15-5:30 p.m. _Studio Two _DN208 WN15

BALLET 5/6/7/8***

Sat 11 a.m.-noon __Studio Two _DN209 WN15

INTRO TO POINTE*

Sat 12:45-1:15 p.m. Studio Two _DN210 WN15

POINTE*

Sat noon-12:45 p.m. Studio Two _DN211 WN15

ADULT BEGINNING BALLET

T __ noon-1 p.m. ___Studio Two _DN212 WN15

JAZZ

BEGINNING BALLET/JAZZ (ages 11 and older)**

Sat 11 a.m.-noon __Studio Three DN200 WN15

JAZZ 1 (ages 6 and older)** R

W _ 3:45-4:30 p.m. _Studio One _DN401 WN15

JAZZ 2* R

T __ 3:45-4:30 p.m. _Studio Three DN402 WN15

JAZZ 3/4* R

M _ 3:45-4:30 p.m. _Studio Two _DN403 WN15

BALLET/JAZZ 3/4* R

Sat 9:45-11 a.m. __Studio Three DN204 WN15

JAZZ 5/6* R

F __ 4:15-5:15 p.m. _Studio Three DN405 WN15

JAZZ 7/8* R

F __ 4:15-5:15 p.m. _Studio Two _DN406 WN15

HIP HOP

BOYS BEGINNING BREAKDANCING (ages 6 to 12)** R

F __ 3:45-4:30 p.m. _Studio One _DN500 WN15

BOYS INTERMEDIATE BREAKDANCING* R

F __ 4:30-5:15 p.m. _Studio One _DN501 WN15

BEGINNING HIP HOP (ages 11 and older)**

W _ 7:30-8:30 p.m. _Studio One _DN502 WN15

HIP HOP 1 (ages 6 and older)** R

Sat 11:45-12:30 p.m. Studio One _DN503 WN15

HIP HOP 2* R

M _ 3:45-4:30 p.m. _Studio One _DN504 WN15

HIP HOP 3/4* R

Sat 12:30-1:30 p.m. Studio One _DN505 WN15

HIP HOP 5/6* R

Sat 1:30-2:30 p.m. _Studio One _DN506 WN15

HIP HOP 7/8* R

Sat 1:30-2:30 p.m. _Studio Three DN507 WN15

TAP

BEGINNING TAP (ages 11 and older)**

Th _ 7:45-8:30 p.m. _Studio One _DN300 WN15

TAP 1 (ages 6 and older)** R

T __ 3:45-4:30 p.m. _Studio One _DN301 WN15

TAP 2* R

Th _ 3:45-4:30 p.m. _Studio Two _DN302 WN15

TAP 3* R

Th _ 3:45-4:30 p.m. _Studio One _DN303 WN15

TAP 4* R

T __ 7:45-8:45 p.m. _Studio One _DN304 WN15

TAP 5/6* R

T __ 8-9 p.m. ______Studio Three DN305 WN15

TAP 7/8* R

Th _ 8-9 p.m. ______Studio Three DN306 WN15

ADULT BEGINNING TAP

T __ 1-2 p.m. ______Studio Three DN307 WN15

ADULT LOW INTERMEDIATE TAP

F __ 11 a.m.-noon __Studio Three DN308 WN15

ADULT INTERMEDIATE TAP

Th _ 1-2 p.m. ______Studio Two _DN309 WN15

OTHER CLASSES

BEGINNING CONTEMPORARY (ages 11 and older)**

Th _ 4:30-5:30 p.m. _Studio Two _DN600 WN15

INTERMEDIATE CONTEMPORARY* R

T __ 4:30-5:30 p.m. _Studio Two _DN601 WN15

ADVANCED CONTEMPORARY* R

M _ 5:30-6:30 p.m. _Studio Three DN602 WN15

PILATES FOR DANCERS (ages 10 and older)**


* Permission of instructor is required.

** Minimum age is required.

*** Registration in at least two ballet classes per week is required.

**** Registration in at least three ballet classes per week is required.

MR Participants in annual mini-recital; additional fees apply.

R Participants in annual recital; additional fees apply.

During the offseason, members are encouraged to keep up on their short game and get a head start on spring golf. MAC offers indoor golf instruction and fun social activities during the win-ter. Hands on training clinics are taught by MAC member coach and PGA pro-fessionals, Robyn Lorain and/or Adrian Burtner. For more information, contact the Outdoor Department at 503-517-7575, 503-517-7574 or [email protected].

ADULT INDOOR GOLF

GEARS AT MAC These specialty clinics are for the experienced golfer looking to improve. Want to know why you slice? A machine

with 26 body sensors and six club sen-sors calculates the precise movements of the body and club during a golf swing, decoding the mysteries of a golfer’s maddening slice. It’s an MRI for the golf swing! Learn more about this next-gen-eration technology at gearsgolf.com. The maximum capacity is one golfer per session. The cost is $60 per session.

Saturday, Feb. 21 in the West Gym batting cage Session 1 _2-2:45 p.m. ________ GO512 WN15 Session 2 _3-3:45 p.m. ________ GO513 WN15 Session 3 _4-4:45 p.m. ________ GO514 WN15

INTRODUCTION TO GOLF For members thinking of taking up the game, this small-group instruc-tion and hands-on clinic covers the basics of the golf swing, including grip,

stance and swing. Participants use indoor hitting nets and “almost golf balls” to give golf a try. Golf clubs are provided but participants are asked to bring their own 7-iron if possible. The maximum capacity is eight per session. The cost is $15 per session.

Saturdays, 2-3 p.m. in the West Gym batting cage March 7 ___________________ GO515 WN15 March 21 __________________ GO516 WN15

RULES REFRESHER Brush up on the most common golf rules and situations in an interactive classroom environment. Knowing the rules of golf and the options available when encountering common situations help lower the golfer’s score. The book Rules of Golf is included in the cost.

GOLF


GOLF continued

The gymnast ics program offers classes for boys and girls, preschool to adult, based on the USA Gymnastics Junior Olympic Program. Classes focus on proper progressions, strength and flexibility. Skill evaluation certificates at the end of every session help gymnasts track their progress. In addition to basic gym-nastics classes, MAC offers competitive teams. Classes are filled on a first-come, f irst-served basis. Class sizes are restricted to eight students per instructor for Kinder 1 through advanced classes, and six students per instructor for pre-school classes. As classes fill, students are placed on a waiting list. Girls and boys Advanced classes are one hour and 15 minutes. Teen coed classes are 90 minutes. Preschool classes are 45 minutes. All other classes are 60 minutes. All classes are held in the Gymnastics Arena on the fourth floor of the Parking Structure. W inter c lasses beg in Monday, Jan. 5 and end Saturday, March 21. The last day to cancel registration without being charged is Monday, Jan. 5. There are no classes or open gym Tuesday, Feb. 3 due to the MAC Annual Meeting and no open gym or classes from Thursday, Feb. 12 through Monday, Feb. 16 due to the MAC Open gymnas-tics meet. Classes with fewer than two students signed up after the first week of the term may be cancelled. Minimum age, pre-requisite, and instructor-approval requirements are strictly enforced. Class rates: One day per week classes are $101.75; two days per week classes are $203.50. For more information, email Rob Petit at [email protected] or Gymnas-

tics Department Assistant Will Cath at W C a t h @ t h e m a c . c o m , o r c a l l 503-517-7561.

PARENT/TOT (ages 24 months to 3 years) This interactive class for parents and their 2/3-year-olds includes a fun warm up, group activities and an obsta-cle course that is designed to enhance motor coordination and movement exploration.

PRE-SCHOOL 3/4 and 4/5 (ages 3/4 and 4/5 years) The goal of these classes is to teach basic motor coordination for gymnas-tics skills, body awareness, and listening skills in a safe, fun environment using age-appropriate teaching methods. Students must be potty trained to enroll.

KINDER 1 / KINDER 2 (kindergarten-age)Students must be 5 years old on the first day of class. The goal of this class is to introduce basic gymnastics shapes and begin-ning gymnastics skills with an empha-sis on safety and following instructions. Kinder 2 continues the lessons learned in Kinder 1. Students must have com-pleted at least one term of Kinder 1 and have instructor approval to advance to Kinder 2.

BEGINNER (first grade or higher) The goals of this class are to intro-duce basic skills such as rolls, head-stands and cartwheels, gymnastics shapes including tuck, pike and straddle and gymnastics concepts such as safe landings, body tightness, and start and finish positions. Gymnasts also learn basic skills on the Olympic events.

INTERMEDIATE The goals of this class are to intro-duce slightly more difficult skills such as straddle rolls, handstands and cartwheel to lunge, to learn more shapes, includ-

ing arch and hollow, and to continue re-enforcing gymnastics and safety con-cepts. Gymnasts also learn more skills on the Olympic events.

ADVANCED The goals of this class are to intro-duce more difficult skills, such as walk-overs, round offs and handsprings, to improve the execution of basic skills and to gain a deeper understanding of shap-ing and gymnastic concepts, including shoulder angle, repulsion and rhythm. Gymnasts also learn more difficult skills on the Olympic events.

GIRLS PRE-TEAM This class is for girls who have mas-tered the Advanced skills, are preparing for level 3 team or want to continue skill development in a noncompetitive envi-ronment. Instructor approval is required.

STRENGTH, CONDITIONING AND FLIPPING FOR BOYS (ages 8 and older) These classes are designed to help boys improve their strength, endurance, flexibility, agility and spatial awareness. The boys learn rolling, jumping, swing-ing, running, trampoline and mini tram-poline skills. Every class includes level-appropriate flipping. This class enhances the physical abilities of every boy and improves their confidence for all sports.

CHEERLEADER TUMBLING (girls/boys ages 11 years and older) This class is for those interested in learning tumbling skills such as rolls, cartwheels and round offs. More chal-lenging skills such as back handsprings and assorted flipping skills are taught as appropriate. The instructor leads students through basic progressions and educates them about the proper strength and flexibility required to safely perform these skills.

PARKOUR I and II (girls/boys ages 9-18 years) Parkour is a method of strength and

GYMNASTICS

Each session covers different topics. Session one covers common rules and session two covers advanced rulings. The cost is $15 per session.

Tuesdays, 6-7 p.m. in a MAC private dining room Jan. 27 ___________________ GO517 WN15 Feb. 10 ___________________ GO518 WN15

JUNIOR INDOOR GOLF

PGA SPORT ACADEMY AT MAC (ages 8 to 10) Think golf is a boring sport? Guess again! Learn all about golf’s athletic movements through other sports, such as gymnastics, baseball, track and field. This fun and active clinic is a

great way for kids to experience golf. The maximum capacity is eight. The cost is $15 for each clinic.

Saturdays, 2-3 p.m. in the West Gym batting cage Jan. 24 ___________________ GO510 WN15 Feb. 28 ___________________ GO511 WN15


GYMNASTICS continued

agility training that focuses on overcom-ing obstacles by combining a variety of movements, including running, climbing, swinging, vaulting, leaping and rolling. MAC instructor David Grimes is highly experienced and passionate about park-our and its many benefits.

TEEN RECREATIONAL (girls/boys ages 12 and older) The goal of this class is to provide an arena for teens of any level, beginner to advanced, to learn gymnastics skills among their own age group. Emphasis is on tumbling and trampoline.

XCEL TEAM (girls ages 7 and older) This team is for girls of all ability lev-els who want to learn and create their own optional routines. They compete in a division suitable to their talents and level of dedication. Athletes and coaches work together to showcase each girl’s unique skills in an encouraging and fun environment. The team competes in sev-eral local meets throughout the winter and spring seasons. The cost is $103 per month.

ADULT GYMNASTICS (available to members ages 18 and older) All skill levels are welcome at this Tuesday-only class. There is no cost. Call the Gymnastics Office for times and for more information.

OPEN GYM Members of all ages are invited to work out in the Gymnastics Arena during open gym. MAC instructors supervise and may re-direct members from certain activities if they believe there is a safety risk. Children ages 7 and younger must be accompanied by a responsible adult. Members and guests must fill out a MAC waiver before participating in open gym. Children ages 17 and younger must have a waiver filled out by their parent or legal guardian. Open gym is offered Saturdays from 2-6 p.m. except when MAC is hosting a meet. There is no open gym Saturday, Feb. 16 due to the MAC Open gymnas-tics meet.

COMPETITIVE TEAMS MAC offers competitive teams for boys and girls levels 3-10. Tryouts are held annually. Contact the gymnastics staff for information:

Girls Team CoachMeg Doxtator: 503-517-7562 or [email protected]

Boys Team CoachShuichi Goto: 503-517-7563 or [email protected]

GYMNASTICS CLASSES

PARENT/TOT CLASS

T _______9:45-10:30 a.m. _____ GP101 WN15

PRE-GYMN 3/4

M ______9:30-10:15 a.m. _____ GP102 WN15 M ______11:10-11:55 a.m. ____ GP103 WN15 T _______2:30-3:15 p.m.______ GP104 WN15 W ______9:30-10:15 a.m. _____ GP105 WN15 W ______11:10-11:55 a.m. ____ GP106 WN15 Th ______10:30-11:15 a.m. ____ GP107 WN15 F _______11:10-11:55 a.m. ____ GP108 WN15 Sat _____11:30 a.m.-12:15 p.m. GP109 WN15

PRE-GYMN 4/5

M ______10:20-11:05 a.m. ____ GP110 WN15 T _______10:30-11:15 a.m. ____ GP111 WN15 W ______10:20-11:05 a.m. ____ GP112 WN15 W ______1:30-2:15 p.m.______ GP113 WN15 Th ______9:45-10:20 a.m. _____ GP114 WN15 Th ______11:15 a.m.-noon ____ GP115 WN15 F _______9:30-10:15 a.m. _____ GP116 WN15 F _______10:20-11:05 a.m. ____ GP117 WN15 Sat _____9:15-10 a.m. _______ GP118 WN15

KINDER 1

M ______2:45-3:45 p.m.______ GY001 WN15 M ______3:45-4:45 p.m.______ GY002 WN15 T _______3:45-4:45 p.m.______ GY012 WN15 W ______5-6 p.m. __________ GY023 WN15 Th ______5-6 p.m. __________ GY033 WN15 F _______5-6 p.m. __________ GY043 WN15 Sat _____12:30-1:30 p.m. _____ GY053 WN15

KINDER 2

M ______5-6 p.m. __________ GY057 WN15 W ______3:45-4:45 p.m.______ GY076 WN15 F _______3:45-4:45 p.m.______ GY096 WN15

BEGINNING GIRLS

M ______3:45-4:45 p.m.______ GY102 WN15 M ______5-6 p.m. __________ GY103 WN15 T _______3:45-4:45 p.m.______ GY112 WN15 T _______5-6 p.m. __________ GY113 WN15 W ______3:45-4:45 p.m.______ GY122 WN15 W ______5-6 p.m. __________ GY123 WN15 Th ______3:45-4:45 p.m.______ GY132 WN15 Th ______5-6 p.m. __________ GY133 WN15 F _______3:45-4:45 p.m.______ GY142 WN15 F _______5-6 p.m. __________ GY143 WN15 Sat _____9-10 a.m. _________ GY152 WN15

INTERMEDIATE GIRLS

M ______3:45-4:45 p.m.______ GY202 WN15 M ______5-6 p.m. __________ GY203 WN15 T _______3:45-4:45 p.m.______ GY212 WN15 T _______5-6 p.m. __________ GY213 WN15 W ______3:45-4:45 p.m.______ GY222 WN15 W ______5-6 p.m. __________ GY223 WN15 Th ______3:45-4:45 p.m.______ GY232 WN15 Th ______5-6 p.m. __________ GY233 WN15 F _______3:45-4:45 p.m.______ GY242 WN15 F _______5-6 p.m. __________ GY243 WN15 Sat _____10-11 a.m. ________ GY151 WN15

ADVANCED GIRLS

M/W ____3:45-5 p.m. ________ GY302 WN15 M/W ____5-6:15 p.m. ________ GY303 WN15 T/Th ____3:45-5 p.m. ________ GY312 WN15 T/Th ____5-6:15 p.m. ________ GY313 WN15 Sat _____12:30-1:45 p.m. _____ GY353 WN15

BEGINNING BOYS

M ______3:45-4:45 p.m.______ GY502 WN15 T _______3:45-4:45 p.m.______ GY512 WN15 W ______3:45-4:45 p.m.______ GY522 WN15 Th ______3:45-4:45 p.m.______ GY532 WN15 F _______5-6 p.m. __________ GY543 WN15

INTERMEDIATE BOYS

M ______5-6 p.m. __________ GY603 WN15 W ______5-6 p.m. __________ GY623 WN15 F _______3:45-4:45 p.m.______ GY642 WN15

ADVANCED BOYS

T/Th ____6-7:15 p.m. ________ GY704 WN15

KINDER PRE-TEAM (invitation only)

Th ______3:45-4:45 p.m.______ GY400 WN15

PRE-TEAM (invitation only)

T/Th ____6-8 p.m. __________ GY401 WN15

STRENGTH, CONDITIONING AND FLIPPING FOR BOYS

T/Th ____5-6 p.m. __________ GY810 WN15

CHEERLEADING/TUMBLING

Sat _____10-11 a.m. ________ GY805 WN15

PARKOUR 1

Sat _____11:15 a.m-12:15 p.m. _ GY806 WN15

PARKOUR 2

Sat _____12:30-1:30 p.m. _____ GY551 WN15

TEEN RECREATIONAL

M/W ____6-7:30 p.m. ________ GY804 WN15

XCEL TEAM

M/W/F ___6-8 p.m. _ call the Gymnastics Office

Many gymnastics classes have specific age requirements, class pre-requisites or require instructor approval. These policies are strictly enforced.


GYMNASTICS continued

INTEGRATIVE FITNESS The goal of the Integrative Fitness program is to provide health education, activities and personal training in mind/body health for members of all ages and fitness levels. Integrative Fitness also provides classes, activities and personal training for special populations, i.e. physically limited, seniors, post-rehabilitation and chronic disease impaired. For more in format ion, contact Keri Donovan at 503-517-7539 or [email protected].

FOOT CLINIC The Foot Clinic provides members with specialized attention and care to promote healthy feet. The services of

Registered Nurse Sara Genta includes a foot evaluation, soaking, cleaning, nail trimming, buffing of corns and cal-luses, and a massage. The Foot Clinic is great for members who are looking to address existing foot conditions or for those who just want to treat them-selves to an enjoyable half hour of foot care. The Foot Clinic is held on the first and third Monday and Tues-day of every month. To make an appointment, contact Keri Donovan at 503-517-7539 or [email protected].

CARDIAC WELLNESS The Cardiac and Pulmonary Wellness Program is a medically supervised con-

ditioning and maintenance program. It offers exercise classes to build strength, endurance and confidence to individu-als with documented heart disease, or those at risk for its development. The classes are supervised and monitored by a certified cardiac rehabilitation team consisting of registered nurses, exercise physiologists and other highly qualified, certified trainers. Cardiac Wellness classes are held Tuesdays and Thursdays from 1-2:30 p.m. The cost is $70 per session and is not covered by insurance. Members must have a physician referral to participate in the Cardiac and Pulmonary Wellness program.

JUNIOR SPORTS WINTER BREAK CAMPWINTER BREAK CAMP The Junior Sports Winter Break Camp is Monday, Dec. 22 and Tues-day, Dec. 23; and Monday, Dec. 29 and Tuesday, Dec. 30 from 9-4 p.m. The cost is $75 for members and $90 for guests each day. Children should be picked up and dropped off in the Main Gym. All camp-ers must be picked up no later than 4 p.m. from the Main Gym. Winter Break Camp includes the fol-lowing activities: Inf latables: The always-popular inflatables include a variety of children’s favorites, such as Titanic, Roller Coaster, Obstacle Course, and many more. Campers also enjoy various Wii games. Swimming: Campers have the oppor-tunity to swim each day. MAC staff is in the water with children younger than age 7 to ensure their safety and fun. Children should remember to pack a swimsuit. Gym games: MAC staff organizes many different gym sports including soccer, hockey, kickball, volleyball, relay races and various tag games. Lunches: A noon lunch is provided

each day and is included in the camp cost. Campers are served a main entrée along with fruits, vegetables, cheese and tuna sandwiches. Drinks include juice and milk. If a camper has a food allergy and requires a special menu, MAC staff should be notified in advance in order to accommodate the child.

WINTER BREAK CAMPS

9 a.m.-4 p.m. in the Main Gym/West Pool Monday, Dec. 22 _____________ JS260 WN15 Tuesday, Dec. 23 ____________ JS261 WN15

Monday, Dec. 29 _____________ JS262 WN15 Tuesday, Dec. 30 ____________ JS263 WN15

ONE-DAY HOLIDAY CAMPS During the Martin Luther King Jr. and Presidents Day holidays, MAC junior sports offers one-day camps for chil-dren ages 5 to 13. Children participate in activities such as inflatables, soccer, dodgeball, Wii and other fun, organized games. Lunch is provided and is included in the camp fee. Campers also have the opportunity to swim. Children younger than age 7 may go swimming if parents/guardians notify MAC staff in advance.

MAC staff is in the water with them to ensure their safety and fun. The cost is $75 per day for members and $90 for guests. The last day to can-cel registration without being charged is seven days prior to the date of the camp.

MARTIN LUTHER KING JR. DAY CAMP

Monday, Jan. 19 _____________ JS880 WN15 9 a.m.-4 p.m. in the Main Gym/West Pool

PRESIDENTS DAY CAMP

Monday, Feb. 16 _____________ JS881 WN15 9 a.m.-4 p.m. in the Main Gym/West Pool

JUNIOR SPORTS PERSONAL TRAINING MAC junior sports offers group and personal training for children ages 7 to 13 who want to gain a competitive edge. Training is tailored to fit the individual needs of the athlete. MAC trainers are experienced in basic fitness and/or sport-specific training. For more in format ion, contact Matt Caputo at 503-517-7577 or [email protected].

GYMNASTICS WINTER CAMPS Gymnastics winter camps are for chil-dren ages 5 to 14. Classes are held in MAC’s Gymnastics Arena. The cost is

$18 per day for members and $22 per day for non-member guests.

WEEK 1 ___________________ GYH01 WN15 Monday, Dec. 22; Tuesday, Dec. 23 and Friday,

Dec. 26; 2-4 p.m.

WEEK 2 ___________________ GYH02 WN15 Monday, Dec. 29; Tuesday, Dec. 30 and Friday, Jan. 2; 2-4 p.m.


MAC’s Outdoor Department presents kayaking classes for children and adults instructed by world renowned kayaker and MAC member coach Sam Drevo. Classes are held at the 50-meter Pool. For more information, contact Out-door Department Manager Chad Failla at 503-517-7574 or [email protected].

KIDZ KAYAK Children who enjoy swimming and

weigh 55 lbs. or more are encouraged to check out this new program. Sam Drevo puts the fun in kayaking classes for chil-dren. No experience is necessary. The cost is $40 per class.

Sundays, 1-3 p.m. Feb. 8 ____________________ OA601 WN15 March 8 ___________________ OA602 WN15

WEDNESDAY KAYAKING Members new to the sport or those looking to improve their paddle skills and

roll are invited to receive small group lessons from Sam Drevo. Participants improve their skills in the off-season and are ready for action when the weather changes. The cost is $30 per class with equipment provided or $20 per class without.

Wednesdays, 8-9:30 p.m. Feb. 25 ___________________ OA611 WN15 March 4 ___________________ OA612 WN15 March 11 __________________ OA613 WN15

KAYAKING

PILATES

Members gain a new sense of confi-dence with MAC karate. Karate classes offer something for everyone, including the person who wants to generate a good sweat, or those who want to test for belt promotions and/or compete at tournaments. Students are expected to be in class on a regular basis and practice at home. A new beginner session begins with the first Tuesday of every odd month. Members may visit and watch any of the classes. There is no class Tuesday, Feb. 3 due to the Annual Meeting. For more information, contact Inte-grative Fitness Coordinator Keri Dono-van at 503-517-7539 or email [email protected].

BEGINNER This class covers the basic stances, blocks, punches and kata (forms), including the front punch, front kick, roundhouse kick and side kick. Students also learn the first four katas, which are required for promotion tests. In addition, they receive a DVD containing all of the above-mentioned techniques. To be eligible for this class, students must be at least age 7.

The cost is $39.17 per session. The cost includes a karate gi (uniform) and white belt. For students who repeat the beginner’s class, the cost is adjusted to $19.17.

BEGINNER/INTERMEDIATE Classes expand on the basic move-ments of punching, kicking, block-ing and kata (forms). Kumite (sparring) is also introduced. Class duration is increased to one hour. Students must have completed the beginner’s class, have a basic under-standing of the first four kihon (basic) kata, and must be at least age 7. Students are expected to be in class on a regular basis and practice at home (five minutes per night is usually sufficient). Students are charged $30 per month on an opt-out billing list.

INTERMEDIATE/ADVANCED This class builds on what is learned in the beginning/intermediate class but the class is more physically demanding. Students are expected to attend class on a regular basis as well as prac-tice at home. Students must be at least age 12 or have achieved the rank of high blue belt.

Students should attend the Friday kata/kumite drop-in class as well. Students are charged $30 per month on an opt-out billing list.

FRIDAY CLASS The Friday class is dedicated to the study of kata. This is the only class in which all students from the 4:45 p.m. and 6:15 p.m. classes train together. To participate, the student must have com-pleted the beginner’s class. This class is included in the beginner/intermediate and intermediate/advanced class registration.

KARATE CLASSES

BEGINNER

SESSION 1 _________________ KA020 WN15 Tuesday, Jan. 6 through Thursday, Feb. 19 T/Th ____4:45-5:15 p.m.__________Studio III

There is no class Tuesday, Feb. 3 due to the Annual Meeting.

SESSION 2 _________________ KA021 WN15 Tuesday, March 3 through Thursday, April 16 T/Th ____4:45-5:15 p.m.__________Studio III

To sign up for the Beginner/Intermediate or Intermediate/Advanced class, contact Integrative Fitness Coordinator Keri Donovan to be added to the class and put on the opt-out monthly billing list.

KARATE

MAC’s state of the art Pilates studio is fully equipped with the latest Pilates exercise equipment. The best way to begin a fee-based private or group session is to call Pilates Coordinator Cristi Dillon at 503-517-7550 for more information. Participants are given an assessment

during their first session in order to tailor workouts to their individual needs. The MAC Pilates program provides mem-bers with the innovative system of mind-body exercises that trains the body as an integrative whole while focusing on core strength. Pilates exercises are gen-tle yet provide a challenging workout.

Pilates teaches whole-body awareness, graceful movement and good posture. It enhances coordination and flexibility and maximizes the effectiveness of weight training. It is adaptable to all fitness lev-els. Teens, expectant mothers, athletes, seniors and rehabilitative members can all benefit.


The program offers 17 Pilates mat classes that are complimentary with MAC membership. Members are wel-come to drop in at any time without call-ing ahead. In order to best prepare for core body work, participants are recom-mended to begin with the fundamen-tals class before entering the higher level classes.

GROUP EQUIPMENT SESSIONS Members may participate in any of the 27 ongoing, regularly scheduled group equipment sessions by calling the Pilates department. A schedule is avail-able outside the Pilates Studio. Mem-bers must have five private sessions before entering a group equipment ses-sion, except for introductory workshops. Group equipment sessions can accom-modate a maximum of six persons per session. There is a 24-hour cancellation policy on all group equipment sessions. For more information on the group equipment and mat session dates and times, go to www.theMAC.com.

GROUP EQUIPMENT CLASSES These classes are conducted with three to six participants on the Pilates Reformers or Wanda Chairs. Members must have five private sessions prior to entering a group. The workout deepens the mat work learned in the complimen-tary MAC Pilates and yoga classes by using spring-loaded resistance through full-range movement, which builds core strength and flexibility. Members can join a group at any time on a space avail-able basis and upon the approval of their trainer.

BEGINNING REFORMER

M* _____11 a.m.-noon _______ Gina Frabotta

M ______noon-1 p.m. ________ Jenna Martin

T _______9-10 a.m. _________ Jenna Martin

T* ______noon-1 p.m. ___________Talia Laird

T _______5-6 p.m. _____ Rebecca Schefstrom

T* ______6-7 p.m. _____ Rebecca Schefstrom

W ______10-11 a.m. ___________Talia Laird

W* _____7-8 p.m. ________ Mandee Pearson

Th* _____noon-1 p.m. ___________Talia Laird

INTERMEDIATE REFORMER

M ______9-10 a.m. _________ Gina Frabotta

T _______9-10 a.m. _________ Gina Frabotta

T _______10-11 a.m. ________ Jenna Martin


Th ______8-9 a.m. __________ Gina Frabotta

Th ______9-10 a.m. ____ Rebecca Schefstrom

Th ______10-11 a.m. ___________Talia Laird

Th ______4-5 p.m. _____ Rebecca Schefstrom

F _______9:30-10:30 a.m. _____ Jenna Martin

F _______11 a.m.-noon __ Rebecca Schefstrom

Sun _____11 a.m.-noon _____ Mandee Pearson

ADVANCED REFORMER

M ______10-11 a.m. ________ Gina Frabotta

W ______7-8 a.m. ________ Sandy McQueen

Th ______7-8 a.m. __________ Gina Frabotta

Th ______11 a.m.-noon _______ Gina Frabotta

F _______7-8 a.m. ___________ Babs Dalbey

F _______8:30-9:30 a.m. _____ Jenna Martin

POST PT REHAB PILATES (all levels)


Th ______3-4 p.m. _____ Rebecca Schefstrom

TEEN REFORMER

M* _____3:30-4:30 p.m._________Talia Laird

W* _____3:30-4:30 p.m._________Talia Laird

JUMBOARD EXPRESS CORE BLAST (all levels)

W* _____9:30-10 a.m. _______ Jenna Martin

W* _____12:30-1 p.m. _______ Jenna Martin

F* ______12:30-1 p.m. _______ Jenna Martin

ALL LEVELS REFORMER

M ______6:30-7:30 p.m.________Tami Sousa

MASTERS REFORMER (beginning/intermediate level)

W ______noon-1 p.m. ______ Sandy McQueen

F _______noon-1 p.m. ______ Sandy McQueen

* These are new classes for the winter season.

GROUP MAT CLASSES Class descriptions for Pilates group mat classes are provided below. See the Group Exercise section on pages 27-31 for schedules of the group mat classes. There is no cost for these classes.

ESSENTIAL PILATES MAT WORK This class is the classic sequence of Pilates mat exercises, with modifications for beginners and more advanced varia-tions for skilled participants. Small balls, Magic Circles and bands are used. Flow, breath work and proper progression make this the signature Pilates class.

ESSENTIAL PILATES MAT WORK WITH PROPS This class follows the essential classic order, with the breakdown of fundamen-tals that lead into the more advanced series. A variety of props are used,

which may include Pilates sticks, physio balls, bands and Magic Circles. The class finishes with stretching the back, hips and hamstrings.

PILATES CORE CHALLENGE This intermediate/advanced-level class integrates the series of mat exer-cises in a sequence and flow. For exam-ple, the long stretch, up stretch, and plank to arabesque combine to keep the exercise moving. This class also integrates MAC Pilates Studio reformer exercises into the workout. Props are used for intensity variation.

MELT This class uses both the MELT soft foam roller and a one-half firm foam roller to allow the body to execute Pilates moves more accurately and to prepare for the precision of Pilates appa-ratus work.

BOOTY BARRE This class combines yoga, Pilates and toning exercises using the ballet barre and light weights. Focus is on the legs and core.

SPECIALTY WORKSHOPS Below is a list of Pilates workshops available to members this winter. Work-shops are offered seasonally in three-week or four-week sessions and meet one or two times per week. Contact Pilates staff to register for a spot in the workshop. These sessions are new for-mats or new times not currently offered on the regular group equipment sched-ule found online or outside the Pilates Studio. The cost is $34 per session (i.e., a 55-minute session in the Pilates Studio) for four participants, $31 per session for five participants and $29 per session for six participants, except for MELT, which is priced differently. The full amount is due prior to starting the workshops. Workshops require a minimum of four registrants in order to run. Cancellation of registration must be made at least one week before the first day of class or members are billed for the class. For more information, contact Pilates Coordinator Cristi Dillon at 503-517-7550 or [email protected].

MELT HAND AND FOOT TREATMENT SERIES MELT alleviates stiffness and chronic

PILATES continued


PILATES continued

RACQUETBALL MAC has a long tradition of racquet-ball play at all levels, from beginner to world champions. Junior members ages 6 to 18 are invited to attend racquet-ball clinics Wednesdays beginning Jan. 7 and running through April 2015, unless otherwise announced. Players should

meet in the Racquetball Lounge in the subbasement. There is no cost. Equip-ment is provided. Private racquetball lessons instructed by Head Professional Hank Marcus are also available. For more information, contact Head

Pro Hank Marcus at 503-320-4443 or [email protected].

JUNIOR RACQUETBALL CLINICS (ages 6 to 18)

These are drop-in clinics. No registration is necessary. There is no cost.

W ______4-5:30 p.m. ____________ Drop-in

aches and pains in the hands and feet and restores the body’s natural state of balance. Find instant and lasting results through whole-body rejuvenation techniques. Class is limited to 10 participants. Class is first come, first served and phone registration is required. Register for a series of four at $60 total. Walk-Ins are not allowed as each class builds on the previous one. Contact Sandy McQueen at 503-223-6251 ext. 852 to register.

Tuesdays, Jan. 20 and 27; Feb. 3 and 10 1-2 p.m. Activities Classroom

MELT BY THE BOOK SERIES This series is based on the MELT sequences from Sue Hitzmann’s New York Times bestselling book, The MELT Method. Participants learn to empower themselves to assess and treat their own body for imbalances and pain so they can live a longer, more active, pain-free life. They use small balls and a MELT soft foam roller while referencing the book. Class is limited to eight participants. Class is located in the Activities Class-room on the third floor. The cost is $140 for four sessions.

Tuesdays, Feb. 24; March 3, 10 and 17 1-2:15 p.m. Activities Classroom

MELT ANTI-AGING SERIES This series featuring the 50 Sec-ond Facelift teaches participants how to reduce the sagging in the skin of the face and neckline. Learn how to stimu-late the cells that produce collagen in the

skin and restore the skin’s natural hydra-tion. Take home seven tips for great-looking skin. Participants also learn easy self-treatment techniques that use MELT Soft Body Roller and Treatment Balls to reduce common aging issues, including aches and pains, cellulite, stiffness and difficulty sleeping. The cost is $100.

Tuesdays, April 21 and 28; May 5 and 12 1-2:15 p.m. Activities Classroom

NEW WINTER OFFERINGS

COREALIGN STANDING CORE, BALANCE AND STRENGTH SYSTEM CoreAlign is a platform with two inde-pendent movable carts. These carts challenge body alignment, improve pos-ture, and increase balance and func-tional movement while in an upright (and unstable) body position. A “cousin” of traditional Pilates Reformer equip-ment, CoreAlign is part mind-body, part strength, part cardio and totally unique.The CoreAlign method stimulates the core stability muscles to fire in perfect timing while performing challenging exer-cises, deep stretches and core-con-trolled aerobic training. This method is used for musculoskeletal rehabilitation, performance enhancement, and as a regular sport for a healthy lifestyle. Private and semi-private sessions are available. To sign up, contact Pilates Coordinator Cristi Dillon at 503-517-7550 or [email protected].

SKIERS AND SNOWBOARDERS COREALIGN CIRCUIT WORKSHOP A strong core and balance helps to counteract the stress the body encoun-

ters on the mountain. Prepare for this season by strength-ening core and key muscle groups for these sports on the new CoreAlign equipment. This small group also uses-the Pilates reformer and jump-boards to gain endurance, flexibility and stability. The workshop is held Sundays, Dec. 7, 14, 21 and 28, at 1 p.m. in the Pilates Studio. Class is limited to four partici-pants and phone registration is required. The instructor is Mandee Pearson. To s i g n u p , c o n t a c t P i l a t e s Coordinator Cristi Dillon at 503-517-7550 or [email protected].

PILATES SPORTS CONDITIONING WORKSHOP This eight-week workshop offers an effective method of cross-training that enhances sports performance. Par-ticipants benefit from improved flex-ibility and increased power. They correct muscle imbalances, gain body aware-ness and minimize risk of injury, while also improving the strength and stability of powerhouse muscles. Workouts are tailored to a variety of sports/functional movement. The workshop is held Thursdays, Dec. 4, 11 and 18 (break on Dec. 25); Jan 1, 8, 15, 22 and 29 at 6:30 p.m. The instructor is Tami Sousa. To sign up, contact Pilates Coordina-tor Cristi Dillon at 503-517-7550 or [email protected].


ROCK CLIMBING MAC’s outdoor department offers classes and camps geared toward a variety of ages and climbing skill levels. Children and adults are encouraged to take advantage of MAC’s recently expanded Climbing Gym. All classes and camps are held in the Climbing Gym. Members are asked to help MAC staff maintain a safe, structured envi-ronment for young climbers. Specta-tors should stay in the spectator area. Members may climb during open climb-ing hours if they hold a current gym membership. For more information, contact Out-door Department Manager Chad Failla at 503-517-7574 or CFailla@themac.

com; or Head Climbing Coach and OAP Supervisor Drew White at 503-517-7576 or [email protected].

JUNIOR CLASSES

TINY TOTS ROCK CLIMBING (ages 4 and 5) This fun five-week class is designed to expose MAC children to a new sport, build motor skills and instill self-confi-dence. Children are introduced to the basics of climbing and bouldering in a safe, structured atmosphere with quali-fied rock climbing instructors. To ensure safety and quality instruction, class size is limited to no more than six participants for a lower instructor-to-student ratio. The class is restricted to children ages

4 and 5. No exceptions are made. The cost is $59.

AFTER-SCHOOL CLIMBING (ages 6 to 13) This class is designed to introduce rock climbing to juniors who are not old enough to belay. Ages 6 through 8 and 9 through 13 are grouped separately. Students receive one-on-one instruction and are encouraged to take the class multiple times. This after-school activity gives children a great workout, instills self-confidence and creates team build-ing in a safe and fun environment. To ensure safety and quality instruction, this class is limited to no more than eight participants for a lower instructor-to-stu-

JUNIOR CLASSES

TINY TOTS ROCK CLIMBING (ages 4 and 5)

T ___11:45 a.m.-12:30 p.m. _ Jan. 6, 13,20, 27; Feb. 10 __OA101 WN15

T ___3:30-4:15 p.m. ______ Jan. 6, 13,20, 27; Feb. 10 __OA102 WN15

W __11:45 a.m.-12:30 p.m. _ Jan. 7, 14, 21, 28; Feb. 4 ___OA103 WN15

W __3:30-4:15 p.m. ______ Jan. 7, 14, 21, 28; Feb. 4 ___OA104 WN15

Th __11:45 a.m.-12:30 p.m. _ Jan. 8, 15, 22, 29; Feb. 5 ___OA105 WN15

Th __3:30-4:15 p.m. ______ Jan. 8, 15, 22, 29; Feb. 5 ___OA106 WN15

Sat _9-9:45 p.m. _________ Jan. 10, 17, 24, 31; Feb. 7 __OA107 WN15

T ___11:45 a.m.-12:30 p.m. _ Feb. 17, 24; March 3, 10, 17 OA108 WN15

T ___3:30-4:15 p.m. ______ Feb. 17, 24; March 3, 10, 17 OA109 WN15

W __11:45 a.m.-12:30 p.m. _ Feb. 18, 25; March 4, 11, 18 OA110 WN15

W __3:30-4:15 p.m. ______ Feb. 18, 25; March 4, 11, 18 OA111 WN15

Th __11:45 a.m.-12:30 p.m. _ Feb. 19, 26; March 5, 12, 19 OA112 WN15

Th __3:30-4:15 p.m. ______ Feb. 19, 26, March 5, 12, 19 OA113 WN15

Sat _9-9:45 p.m. _________ Feb. 21, 28; March 7, 14, 21 OA114 WN15

AFTER-SCHOOL CLIMBING (ages 6 to 8)

T ___3:30-4:45 p.m. ______ Jan. 6, 13,20, 27; Feb. 10 __OA120 WN15

W __3:30-4:45 p.m. ______ Jan. 7, 14, 21, 28; Feb. 4 ___OA121 WN15

Th __3:30-4:45 p.m. ______ Jan. 8, 15, 22, 29; Feb. 5 ___OA122 WN15

Sat _9-10:15 p.m. ________ Jan. 10, 17, 24, 31; Feb. 7 __OA115 WN15

T ___3:30-4:45 p.m. ______ Feb. 17, 24; March 3, 10, 17 OA123 WN15

W __3:30-4:45 p.m. ______ Feb. 18, 25; March 4, 11, 18 OA124 WN15

Th __3:30-4:45 p.m. ______ Feb. 19, 26; March 5, 12, 19 OA125 WN15

Sat _9-10:15 p.m. ________ Feb. 21, 28; March 7, 14, 21 OA116 WN15

AFTER-SCHOOL CLIMBING (ages 9 to 13)

T ___5-6:15 p.m. _________ Jan. 6, 13,20, 27; Feb. 10 __OA130 WN15

Th __5-6:15 p.m. _________ Jan. 8, 15, 22, 29; Feb. 5 ___OA131 WN15

F ___4:45-6 p.m. _________ Jan. 9, 16, 23, 30; Feb. 6 ___OA132 WN15

T ___5-6:15 p.m. _________ Feb. 17, 24; March 3, 10, 17 OA133 WN15

Th __5-6:15 p.m. _________ Feb. 19, 26; March 5, 12, 19 OA134 WN15

F ___4:45-6 p.m. _________ Feb. 20, 27; March 6, 13, 20 OA135 WN15

TEEN ROCK CLIMBING (ages 14 to 17)

W __5-6:30 p.m. _________ Jan. 7, 14, 21, 28; Feb. 4 ___OA140 WN15

W __5-6:30 p.m. _________ Feb. 18, 25; March 4, 11, 18 OA141 WN15

TEAM DEVELOPMENT (ages vary)

T/F _4:30-6 p.m. _________ Jan. 6 through March 20 ___OA150 WN15

WINTER BREAK CAMP

WINTER BREAK CAMP (ages 6 to 13)

M __9 a.m.-4 p.m. _______ Dec. 22 _______________OA060 WN15

T ___9 a.m.-4 p.m. _______ Dec. 23 _______________OA061 WN15

W __9 a.m.-4 p.m. _______ Dec. 24 _______________OA062 WN15

M __9 a.m.-4 p.m. _______ Dec. 29 _______________OA063 WN15

T ___9 a.m.-4 p.m. _______ Dec. 30 _______________OA064 WN15

ADULT CLASSES

INTRODUCTION TO SPORT CLIMBING – ROPES (ages 18 and older)

Sun _4-5 p.m. ___________ Jan. 11, 18, 25; Feb. 1, 8 ___OA057 WN15

WOMEN ONLY ROCK CLIMBING (ages 18 and older)

T ___9:30-11:30 a.m. _____ Jan. 6 through March 17 ___OA170 WN15

W __9:30-11:30 a.m. _____ Jan. 7 through March 18 ___OA171 WN15

F ___9:30-11:30 a.m. _____ Jan. 9 through March 20 ___OA172 WN15

T/W/F 9:30-11:30 a.m. _____ Jan. 6 through March 20 ___OA173 WN15

FAMILY ROCK CLIMBING (adults and children)

Sat _10-11:30 a.m. _______ Jan. 10, 17, 24, 31; Feb. 7 __OA192 WN15

Sat _1:30-3 p.m. _________ Feb. 21, 28; March 7, 14, 21 OA194 WN15

Sun _11:30 a.m.-1 p.m. ____ Jan. 11, 18, 25; Feb. 1, 8 ___OA195 WN15

Sun _11:30 a.m.-1 p.m. ____ Feb. 22; March 1, 8, 15, 22 _OA197 WN15

ADVANCED TECHNIQUE CLASS (ages 18 and older)

Sun _4-5 p.m. ___________ Feb. 22; March 1, 8, 15, 22 _OA198 WN15

Rock Climbing continued on page 16


SAQ / WEIGHT TRAININGYOUTH SPEED, AGILITY AND QUICKNESS CLASSES AND BASICS OF WEIGHT TRAINING This class combines speed, agility and quickness (SAQ) training with basic weight training. Sports are generally played in short bursts of 30 feet or less before a change of direction is required. Athletes need to be able to react with strength, explo-siveness and quickness from different body positions. SAQ training teaches

proper technique, stride length, stride frequency, power, functional flexibility and acceleration. Participants are required to wear ath-letic attire. Class meets in the Main Gym. The cost is $74 per session. F o r m o r e i n f o r m a t i o n , c o n -t a c t J u n i o r S p o r t s S u p e r v i s o r M ike Donovan a t 503-517-7578 or [email protected].

SAQ / WEIGHT TRAINING (ages 7 to 13)

SESSION 1 _________________ JS231 WN15

Tuesday, Jan. 6 through Thursday, Jan. 29 T/Th ____4:30-5:30 p.m.

SESSION 2 _________________ JS233 WN15

Thursday, Feb. 5 through Thursday, March 5* T/Th ____4:30-5:30 p.m.

* There is no class Thursday, Feb. 12 due to the MAC Open gymnastics meet.

ROCK CLIMBING continued

dent ratio. The cost is $89.

TEEN ROCK CLIMBING (ages 14 to 17) This fun, social class is designed for teens who want to try something new or take their climbing to new heights. This class combines basic and interme-diate climbing techniques. It develops trust and interpersonal communication skills in a safe and exciting environment. Members ages 14 and older are eligible to become belay approved. The cost is $89.

TEAM DEVELOPMENT (ages vary) This class echoes the training that youth experience on MAC’s climbing team. Participants learn the skills neces-sary to be a part of the climbing team and prepare for competition. This class can be used as a springboard to join MAC’s climbing team. Official tryouts for the climbing team are held at the begin-ning of the school year. For more infor-mation, contact Head Climbing Coach Drew White. Prerequis i te: Part ic ipants must have completed a climbing class and be willing to follow a structured training program. The cost is $110 for the 10-week term. Students must receive approval from MAC’s head rock climbing coach before participating in this class.

WINTER BREAK CAMPS

WINTER BREAK CAMPS (ages 6 to 8 and 9 to 13) These camps offer a great oppor-tunity for children of all skill levels who

love adventure sports to stay active dur-ing the holiday break. Participants rotate through a variety of activities, includ-ing climbing, knot tying, team building games and a scavenger hunt. The cost is $50 for members and $62.50 for guests.

ADULT CLASSES

LEVEL 1 – LEARN TO BELAY Members learn to belay in one ses-sion to become belay approved to use MAC’s Climbing Gym. This class teaches members about equipment, safety rules and wall orientation while also preparing them to belay a climber on top-rope and pass their belay test. The belay class is offered as a drop-in class rather than a scheduled class; four students maximum. The cost is $15. Class is held Tuesdays and Thursdays from 6:30-8 p.m. and Saturdays from 3:30-5 p.m.

LEVEL 2 – INTRODUCTION TO SPORT CLIMBING This class incorporates beginning and intermediate rock climbing into one five-week session. Members learn rock-climbing basics, including rope handling, climbing commands and belaying while improving technique. Students also increase endurance and efficiency and overcome climbing fears. The cost is $59. Prerequisite: Level 1 – Learn to Belay.

LEVEL 3 – ADVANCED TECHNIQUE CLASS Every climber has achieved a certain level of technique depending on indi-vidual climbing experience. This class is custom designed to each participant,

allowing an instructor to build on climb-ers’ previous experience and focus on their individual goals. Whether climbing at a beginner, intermediate or advanced ability, this class is sure to take climbers to the next level. The cost is $59. Pre-requisite: Level 2 – Introduction to Rock Climbing.

WOMEN ONLY ROCK CLIMBING This class, specifically designed for women, brings members together to meet new friends and climbing partners, and can be incorporated into a morning workout. Women of all skill levels, from novice to expert, are welcome. There is no prerequisite. The cost is $105 for one class per week; $230 if registered for all three days per week (OA173 WN15).

FAMILY ROCK CLIMBING This beginner class is tailored for parents and children to climb together. Participants learn basic rock climbing skills, such as belaying, basic knot tying, rope handling and fundamental climb-ing movement. Throughout the class instructors focus on climbing lingo, safety, equipment and the necessary skills to navigate an indoor rock climb-ing facility. This class provides an excel-lent opportunity to exercise while spend-ing time with family. Get out of the rain and enjoy MAC’s indoor climbing facil-ity. There is a maximum of eight partici-pants. The cost is $59.


SKI RACING The MAC Ski Team offers a wide vari-ety of programs specifically designed to meet each skier’s needs, from early development to advanced technical training. MAC believes skiing should be enjoyable for athletes of all levels. For more information, contact Out-door Department Manager Chad Failla at 503-517-7574 or [email protected].

CAMPS

HOLIDAY CAMP (ages 6 and older)

Friday, Dec. 26 through Monday, Dec. 29 The Holiday Camp is ideal for ski-ers of all ability levels looking to improve their skills and get a taste of ski racing. Skiers new to ski racing are divided into groups based on ability level and develop broad-based skills through directed free skiing and drill progres-sions. Skiers must be able to stand up and ski on their own, make parallel turns, ski groomed, easy-to-intermediate terrain and get on and off the chair lift without assistance. Camp cost does not include lift ticket or pass.

YOUTH PROGRAMS NOTE: Participation in Holiday Camp is included in each of the following youth programs, so please do not additionally register for Holiday Camp.

U8 PREP (ages 6 and 7)

Friday, Dec. 26 through March This program introduces young ath-letes to ski fundamentals, including gate training. The program begins with the four-day Holiday Camp (Dec. 26-29) and continues with Saturday-only training from January to March. Race days occur on some Saturdays and Sundays. Skiers

should be able to ski groomed, easy to intermediate terrain, and get on and off the chair lift without assistance.


Friday, Dec. 26 through March This program introduces athletes to ski racing. Coaches use directed free skiing, drills, and some gate training to develop fundamental racing skills. The program begins with the four-day Holi-day Camp (Dec. 26-29) and continues with Saturday-only training from January to March. Race days are on some Sat-urdays and Sundays. Skiers should be able to ski groomed, easy to intermedi-ate terrain and get on and off the chair lift without assistance.

U10 RACE (ages 8 and 9)

Oct. through April This program is for athletes familiar with ski racing. Coaches use directed free skiing, drills and regular gate training to develop skills, technical knowledge, and racing tactics. The program begins with dry-land training in October. Begin-ning in December, athletes train on Sat-urdays and Sundays, with an optional training session on Friday nights. Race days are on some Saturdays and Sun-days. Weekend training and racing con-tinues into April. Participants must be able to ski intermediate to advanced ter-rain and take unaccompanied free runs.


Friday, Dec. 26 through March This program introduces athletes to ski racing. Coaches use directed free skiing, drills, and some gate training to develop fundamental racing skills. The

program begins with the four-day Holi-day Camp (Dec. 26-29) and continues with Saturday-only training from January to March. Race days are on some Sat-urdays and Sundays. Skiers should be able to ski groomed, intermediate terrain and get on and off the chair lift without assistance.

U12 RACE (ages 10 and 11)

Oct. through April This program is designed for experi-enced ski racers interested in develop-ing racing and all-mountain skiing skills. Coaches use directed free skiing, drills and regular gate training to develop skills, technical knowledge and racing tactics. The program begins with dry-land training in October. Beginning in December, athletes train on Saturdays and Sundays, with an optional training session on Friday nights. Race days are on some Fridays, Saturdays and Sun-days. Weekend training and racing con-tinues into April. Participants must be able to ski intermediate to advanced ter-rain and take unaccompanied free runs.

U14 YSL (ages 12 and 13)

Oct. through March This program is designed for athletes interested in competing in the Mt. Hood Mitey-Mite Council Series and other Youth Ski League races, which allows them to train and compete here at home on Mt. Hood. This program begins with dry-land training in October, and con-tinues with on-snow preseason training in November. Beginning in December, U14 YSL athletes train on Saturdays and Sundays, with an optional train-ing session on Friday nights. Athletes

MAC’s Outdoor department, in con-junction with PADI (Professional Asso-ciation of Diving Instructors), presents scuba diving classes for MAC children and adults. Classes are held at the West Pool. Participants in MAC’s scuba diving classes experience a sporting experi-ence unlike any other. With the oppor-tunity of scuba certification, they can become underwater adventurers. PADI is the world’s leading scuba

diving training organization, offering a full range of dive courses from beginning to professional levels. PADI divers carry the most respected and sought-after scuba credentials in the world. The PADI scuba certification card is recognized and accepted worldwide. The format of the beginning certifica-tion course, PADI Open Water, provides members with independent study via PADI’s online eLearning program, class-room interaction and pool practice, fol-

lowed by certification dives in the Pacific Northwest, a region where underwater beauty abounds. For those interested in dive travel, the PADI Open Water referral program allows members to begin their education at the club and finish their open water dives anywhere in the world. Winter class schedules are TBD. For more information, contact Outdoor Department Manager Chad Failla at 503-517-7574 or [email protected].

SCUBA


MAC’s soccer program focuses on providing playing opportunities for both adult and junior members of all skill levels.Winter Session I: November-JanuaryWinter Session II: January-MarchSpring Session I: March-April

For more information, contact Pete Greer in Athletic Services at 503-517-7528 or email [email protected].

TEAM PLAY Members participate on MAC teams that compete in leagues outside of MAC. These “off-site” soccer leagues run year

round in the Portland metro area and are hosted by either an indoor soccer facility (Soccerplex, MJCC, etc.) or are run by a regional or local soccer asso-ciation (OASA or PYSA). MAC teams have participated in women’s, men’s, and coed indoor soccer leagues dur-

SOCCER

SKI RACING continued

in this program can attend Buddy Wer-ner Championships along with all U14s. Race days are on some Fridays, Satur-days and Sundays.

U14 USSA (ages 12 and 13)

Oct. through April This program is designed for expe-rienced ski racers interested in a higher level of commitment and competition in a mixture of YSL races and some USSA (U.S. Ski Association)-sanctioned races. The program begins with dry-land train-ing in October, and continues with on-snow preseason training opportunities in November. Beginning in December, U14 USSA athletes train on Friday nights, Saturdays and Sundays, with an optional training session on Thursday nights. Ath-letes in this program can attend Buddy Werner Championships, as well as select USSA-sanctioned events. Week-end training and racing continues into April. The MAC Ski Team coaching staff work with individual athletes to deter-mine their schedule.

JUNIOR PROGRAMS The MAC Ski Team offers two distinct pathways for junior-age athletes coming out of their respective U14 programs to have success in ski racing. NOTE: Participation in Holiday Camp is included in each of the following junior programs, so please do not additionally register for Holiday Camp.

DEVELOPMENT TEAM (ages 14 to 20)

Sept. through April The Devo Team program is designed for athletes looking to continue their growth in the sport of skiing, without the stress of a rigorous USSA and FIS (International Ski Federation) competi-tion schedule. The focus is on continued learning and fun. This program begins with dry-land training in September

and continues with on-snow pre-sea-son training in November. Athletes are able to race in as many as five USSA events hosted at Mt. Hood throughout the season. Coaching support is pro-vided. Training consists of some Friday nights, Saturdays and Sundays from mid-December (weather and snow levels permitting) through the end of April. Ath-letes have the opportunity to train with the Elite Team as well as the FreeRide Team, giving them the ability to continue skiing with their friends while improving their skiing skills both on the race course and on the mountain.

ELITE TEAM (ages 14 to 25)

Sept. through May The Elite Team program is for U16 to post-graduate athletes wishing to pur-sue USSA and FIS racing throughout high school and beyond. This program begins with dry-land training in Septem-ber and continues with on-snow pre-season training in November. Beginning in December, athletes train on Wednes-day, Thursday and Friday nights, Satur-days and Sundays at Mt. Hood Mead-ows and Mt. Hood Ski Bowl. During the season, athletes may attend as many days as their schedule allows. High school athletes may choose to pursue racing for a collegiate ski team or the U.S. Ski Team.

FREERIDE TEAM (ages 9 to 18)

Friday, Dec. 26 through March The FreeRide Team program is based on the philosophy that mastering funda-mental skills is the first step to becom-ing an elite skier. Athletes learn freestyle bump skiing, proper technique for vari-ous snow conditions, and safe terrain management for the park, pipe and mountain. As the FreeRide Team con-tinues to gain traction, the opportunity to compete in regional and national level

competitions increases. Athletes must be able to ski intermediate, un-groomed terrain proficiently. This is a one-day per-week program. The day is to be determined.

Adult Programs NOTE: Participation in Holiday Camp is included in the MAC Masters program, so please do not additionally register for Holiday Camp.

MAC MASTERS (ages 18 and older)

Friday, Dec. 26 through April The MAC Masters program is for life-long ski racers looking to continue the fun, camaraderie and competition of ski racing at the masters level. Training con-sists of some Friday nights, Saturdays and Sundays. Athletes train some of the time as a team with a dedicated coach, and at other times integrate with the Elite Team. Athletes can travel to USSA com-petitions throughout the Pacific North-west division with coaching support and qualify for regional and national level competitions. The MAC Masters pro-gram is an integral part of the MAC Ski Team, and features one of the strongest training groups in the Pacific Northwest. This includes many top athletes in their age class, such as 2011 National Cham-pion Willy Scroggins.

EXTRA TRAINING OPPORTUNITIES

NIGHT TRAINING ADD-ON (U10-U14 Ski Team members only) Athletes may choose to add addi-tional training sessions to any U10, U12, or U14 program. Development Team athletes may also add an additional training session. Gate training sessions are on Wednesday and Thursday nights at Ski Bowl beginning in January and continuing through March (weather and snow-level permitting). Meeting time is at 4:30 p.m. Training venues vary.


SQUASH The squash program vision is to pro-vide quality squash instruction, activities and events for all levels, from complete beginner to world-class athlete. MAC’s professional team provides both group and private instruction throughout the year. It also provides competitive outlets through various tournaments and league play. Additional competitive squash pro-gramming inc ludes Box ‘S ingles’ League, Doubles League and the Thurs-day Round Robin Challenge. MAC squash presents several new group clinics this winter to introduce new players to squash and take existing players to new levels. Below are details of adult and junior squash programs including several new classes. There are no classes Tuesday, Feb. 3 due to the Annual Meeting. For more information on squash pro-gramming or to schedule a lesson con-tact, Head Squash Professional Ashley Read at 503-517-7585 or [email protected].

JUNIOR SQUASH PROGRAM Before signing up for a competitive level, players should contact Ashley so he can determine the appropriate com-

petitive level. Register and or cancel seven days before first day of session.

C O M P E T I T I V E

GOLD LEVEL This group is the pinnacle of the junior program with twice weekly advanced drill sessions for top com-petitive juniors. The juniors in this group are regularly competing at national level tournaments including gold level, JCT level and junior nationals. They plan to advance through to the higher lev-els of US junior squash and ultimately play squash at collegiate level. There is a maximum of six players in each session. The cost is $192 per session.

Mondays and Wednesdays 4:45-6 p.m. S1: Jan. 5 to Jan. 28 __________ SQ201 WN15 S2: Feb. 2 to Feb. 25 __________ SQ202 WN15 S3: March 2 to March 25 _______ SQ203 WN15

SILVER LEVEL This junior group is for aspiring juniors who want to take the leap to playing junior silver tournaments. The focus of the twice-weekly sessions is better ball control through two- and three-person drills, conditioned games and match play. There is a maximum of eight play-ers in each session. The cost is $192 per session except where noted.

Tuesdays and Thursdays, 5-6 p.m.

S1: Jan. 6 to Jan. 29 _________ SQ204 WN15 S2: Feb. 5 to Feb. 26 _________ SQ200 WN15 (There is no class Tuesday, Feb. 3 due to the Annual Meeting. The cost is $168.) S3: March 3 to March 26 ______ SQ206 WN15

BRONZE LEVEL This is the first level of the junior com-petitive program. Juniors in these groups have been playing for over a year, and have learned the basics of the game including technique, movement and strategies. Juniors in these groups look to play in the MAC Grand Prix series of events as well as bronze level events locally. There is a maximum of eight play-ers in each session. The cost is $192 per session, except where noted.

Bronze A

Mondays and Wednesdays, 5-6 p.m. S1: Jan. 5 to Jan. 28 _________ SQ207 WN15 S2: Feb. 2 to Feb. 25 _________ SQ208 WN15 S3: March 2 to March 25 ______ SQ209 WN15

Bronze B

Tuesdays and Thursdays, 5-6 p.m. S1:Jan. 6 to Jan. 29 _________ SQ210 WN15 S2: Feb. 5 to Feb. 26 _________ SQ211 WN15 (There is no class Tuesday, Feb. 3 due to the Annual Meeting. The cost is $168.) S3: March 3 to March 26 ______ SQ212 WN15

SOCCER continued

ing the fall, winter, and spring, and coed outdoor soccer leagues in the summer. Participation on adult teams is open to members of all ages (16 and older for indoor; 25 and older for outdoor) and skill levels. Junior teams are open to high school-age juniors of all skill levels. Adult teams are formed broadly on a more competitive versus recreational basis. Competitive teams consist of players with collegiate or high school experience who enjoy the efforts and commitment of competitive play. Recreational teams consist of players of all experience levels who just enjoy getting out and playing.

ADULT MEN’S INDOOR TEAM This is a more competitive team play-ing in a 5v5 Men’s League at Soccer-plex on Thursday nights. There is one 45-minute game per week. The cost of play is $30 for an eight-week session. SO217 WN15

ADULT COED INDOOR TEAMS These teams compete in either week-end or weeknight (Monday or Tues-day) leagues at Soccerplex (6v6) or the MJCC (5v5). There is one 45-minute game per week. The cost of play is $30 for an eight-week session. Members choose between more competitive or recreational play. SO218 WN15

ADULT COED OUTDOOR TEAMS These teams compete in OASA summer coed leagues that play on fields around the Portland metro area on Mondays at 7 p.m. There is one full field (11v11), 90-minute game per week. The cost of play is $30 for an eight-week session. Members choose between more competitive or recreational play. The summer coed session runs from late May to early August. Participants must register for the league and form a team(s) by mid-January. SO219 WN15

HIGH SCHOOL COED INDOOR TEAMS These teams compete in a high school coed indoor league (5v5) at the MJCC on Sunday afternoons. There is one 45-minute game per week. The team is open to high school age juniors of all skill levels. The cost of play is $25 for an eight-week session.

Winter Session I _____________ SO213 WN15

Winter Session II _____________ SO214 WN15

Spring Session I _____________ SO215 WN15

OPEN PLAY During the winter MAC offers futsal in the West Gym one night a week for members high school age and older. The smaller, heavier ball is designed for hard surfaces, so futsal is ideally suited for indoor play on the wood floor. Games (4v4 and larger) offer a great introduction to the club’s soccer program. All skill lev-els are welcome and there is no cost to play.


SWIM SCHOOL The goal of MAC Swim School is to provide a safe, fun environment where members of all ages learn water safety and continually improve their swimming techniques. This educational program develops a foundation for members’ life-long enjoyment of aquatics and health and fitness opportunities. In the Swim America portion of MAC Swim School, each participant advances through levels at his or her own rate, independent from other stu-dents’ development. Instructors develop

each student’s strengths and give sup-port in needed areas. Lessons are goal-oriented with well-defined skills that rep-resent graduation points to the next level in the system. There are 10 levels, each building upon skills learned at previous levels. After completing Level 10, a student will have learned butterfly, backstroke, breaststroke, freestyle and water safety. When registering for swim lessons, members should register for a time slot that fits their schedule, not for a swim

level. If unsure in which level a child should begin, a coordinator and instruc-tor evaluate the child’s skills for place-ment in the appropriate level. The cur-riculum for Big Fish/Little Fish is general, and does not include levels. Classes are 30 minutes, except where noted. Participation in previous sessions does not secure priority placement. Members must register for each ses-sion in which they wish to be enrolled. In order to configure classes and assign instructors, online registration for MAC

P R E - C O M P E T I T I V E Before signing up for a pre-com-petitive level, contact Ashley so he can determine the appropriate pre-compet-itive level. Register and or cancel seven days before first day of session.

POTENTIAL SQUAD (ages 9 to 13) NEW CLASS

This is a group training session for juniors wanting to take their game to the next level. Advanced ball control drills, conditioned game play and developing tactical knowledge are the focus. This group is not for beginner players. There is a maximum of 10 players in each ses-sion. The cost is $72 per session.

Mondays, 4-4:45 p.m.

S1: Jan. 5 to Jan. 26 _________ SQ213 WN15

S2: Feb. 2 to Feb. 23 _________ SQ214 WN15

S3: March 2 to March 23 ______ SQ215 WN15

HIGH FLYERS (ages 8 to 10) NEW CLASS

This is the first level of MAC’s junior pre-competitive program. Juniors in this group are starting to show potential, are keen to work on their games and will eventually join the competitive pro-gram. The fundamentals of the sport are introduced, including basic technique, movement and strategy, all taught in a lighthearted, fun environment. There is a maximum of 10 players in each session. The cost is $96 per session, except where noted.

Tuesdays, 4-5 p.m.

S1: Jan. 6 to Jan. 27 _________ SQ216 WN15

S2: Feb. 10 to Feb. 24 ________ SQ217 WN15 (There is no class Tuesday, Feb. 3 due to the Annual Meeting. The cost is $72.) S3: March 3 to March 24 ______ SQ218 WN15

N O N - C O M P E T I T I V E

GIRLS BEGINNER (ages 8 to 10) NEW CLASS

This is a great girls-only introduction to squash led by Ashley. This group cov-ers basic techniques, rules and strate-gies, as well as lots of rallies, in a fun social environment. All equipment is pro-vided. There is a maximum of 12 players in each session.

Saturdays, 9:45-10:30 a.m. S1: Jan. 10 to Feb. 14 ________ SQ219 WN15 The cost is $90 for the six-week session. S2: Feb. 21 to March 21 ______ SQ220 WN15 The cost is $75 for the five-week session.

BOYS BEGINNER (ages 8 to 10) NEW CLASS

This is a great boys-only introduction to squash led by Ashley. This group cov-ers basic techniques, rules and strate-gies, as well as lots of rallies, in a fun social environment. All equipment is pro-vided. There is a maximum of 12 players in each session.

Wednesdays, 4-4:45 p.m. S1: Jan. 7 through Feb. 11_____ SQ221 WN15 The cost is $90 for the six-week session. S2: Feb. 18 through March 18 __ SQ222 WN15 The cost is $75 for the five-week session.

ADULT SQUASH

WOMEN’S INTERMEDIATE DRILLS NEW CLASS

This women’s only session is ideal for advanced novice to intermediate play-ers. Ball control, fun drills, movement/positioning and game play are the main areas covered during these sessions. There is a maximum of eight players in each session. The cost is $96 per session.

Tuesdays, 6:45-7:45 p.m.

S1: Jan. 6 to Jan. 27 _________ SQ232 WN15 S2: Feb. 3 to Feb. 24 _________ SQ233 WN15 S3: March 3 to March 24 ______ SQ234 WN15

WOMEN’S ADVANCED DRILLS NEW CLASS

This is a weekly dril l session for advanced women. Each themed week primarily works through advanced shot reproduction, techniques and drills, as well as conditioning and match play. There is a maximum of eight players in each session. The cost is $96 per session.

Mondays, 6-7 p.m.

S1: Jan. 5 to Jan. 26 _________ SQ223 WN15 S2: Feb. 2 to Feb. 23 _________ SQ224 WN15 S3: March 2 to March 23 ______ SQ225 WN15

BEGINNER/NOVICE CLINIC NEW CLASS

This weekly session is for people completely new to squash or returning to the sport after an extended break. Each week introduces new elements to the game, including better ball control, understanding of movement and posi-tioning, basic strategies and fun match play. There is a maximum of eight play-ers in each session. The cost is $96 per session.

Wednesdays, 6:45-7:45 p.m. S1: Jan. 7 to Jan. 28 __________ SQ229 WN15 S2: Feb. 4 to Feb. 25 __________ SQ230 WN15 S3: March 4 to March 25 _______ SQ231 WN15

SQUASH continued


swim lessons are no longer available beginning the week prior to the start of each session. For late registrations, call the Swim School supervisor directly at 503-517-7505. Chi ldren are not dropped from classes for missing days. Missed classes cannot be rescheduled and are not refundable. Cancellation of registration must be made at least seven days prior to the first day of class or accounts are charged for the class. For more in format ion, contact Swim School Superv isor Ashelee Mecham at 503-517-7505 or email [email protected].

JUNIOR SWIM CLASSES

BIG FISH/LITTLE FISH (ages 6 months to 3 years) The goal for these classes is to instill a love of the water in each student and to help parents bond with their child dur-ing the class. The focus is safety, which is taught through songs, play, individual attention and weekly repetition. A gentle approach is used, understanding that children are individuals who have unique comfort levels in the water. One adult must accompany each child; register the child alone as one participant. If the child’s name does not appear on the registration pull-down menu with his or her own account num-ber suffix, the adult should register him or herself and then contact Member Ser-vices to add their child or use the “add a child” form in the My Account section of the website. Classes are 30 minutes.

FLYING FISH (ages 3 to 5) Flying Fish is a new program that allows children ages 3 to 5 to explore water independently in a shallow water environment. With a pool depth set at only two feet, children become more comfortable in water with their ability to touch bottom and walk around. They discover the fun of swimming through instructor-led songs, games and activi-ties. Classes are 45 minutes.

SWIM AMERICA

LEVEL 1 through LEVEL 6 (ages 3 to 12) This curriculum consists of level teaching focused on basic skills. Chil-

dren learn to propel themselves inde-pendently in the water, learn safety skills, learn to call for help and learn basic skills used in freestyle, backstroke, breast-stroke and butterfly strokes. Children learn to sustain themselves indepen-dently in the water for extended periods. Classes are 30 minutes. Levels are listed below with their advancement goals:

Level 1: BubblesTen relaxed, rhythmic wall bobs with breath exchange and bubbles; front float five seconds relaxed with recov-ery, assisted; back float for five seconds relaxed with recovery, assisted.

Level 2: Floats and glidesFront glide for five seconds with recov-ery; back float from wall for five seconds with recovery; jump in and float on back 10 seconds with assisted recovery to wall.

Level 3: KickingBack glide for five seconds with recov-ery; streamlined flutter kick on front for 15 feet; flutter kick on back arms by side for 15 feet.

Level 4: Side glide kickStreamlined flutter kick on back for 15 feet; side glide kick each side for 20 feet, face out; arm strokes for 20 feet with no breathing.

Level 5: FreestyleSide glide with switches 20 feet; free-style with bilateral breathing for 30 feet.

Level 6: BackstrokeBackstroke for 30 feet; 25-yard freestyle.

ADVANCED STATIONS: LEVEL 6 through LEVEL 10 (ages 6 to 12) S w i m m e r s w h o p r o g r e s s t o advanced levels work on endurance, which assists in skill mastery. They continue to improve their freestyle and backstroke techniques, and they learn breaststroke and butterfly techniques. Advanced levels consist of slightly larger groups with a team-like environment. Classes are 45 minutes.

Level 6: BackstrokeBackstroke for 30 feet; 25-yard freestyle

Level 7: BreaststrokeFreestyle for 50 yards with bilateral breathing; 25-yard backstroke; 25-yard breaststroke

Level 8: Butterfly100-yard freestyle with bilateral breath-ing; 50-yard backstroke; butterfly for 30 feet

Level 9: Stroke endurance200-yard freestyle with bilateral breath-ing; 75-yard backstroke; 50-yard breast-stroke; 25-yard butterfly

Level 10: Individual medley300-yard freestyle; 100-yard backstroke; 100-yard IM

JUNIOR AQUATICS CLASSES

WATER POLO (ages 5 to 12) This class is for those who have reached Level 3: Kicking in the MAC swim lesson program or the equiva-lent. Players learn the basic skills and understanding of water polo in a recre-ational format. The class is conducted mostly in the shallow end; flotation devices are available. Players pass and swim with a water polo ball, learn egg beater for treading water and work as a team. Instructed by the MAC water polo coach, the class is mainly designed for fun as well as for physical benefits. For more information about water polo and class times, contact Swim School Supervisor Ashelee Mecham at 503-517-7505 or [email protected].

BEGINNING SYNCHRO This class is for swimmers who have completed at least Level 5 and are inter-ested in learning synchronized swim-ming. Students learn basic positions, propulsion and routine skills of the sport to become better overall swimmers or to prepare for participation in the synchro program. MAC’s synchro coaching staff instructs this class. For more information, contact Head Synchro Coach Lucie Svrcinova at 503-517-7513.

ADULT SWIM CLASSES Adult swim lessons are offered once a week in a group setting for 45 minutes. This class is open to all ability levels. Instructors work with swimmers to set and achieve goals. The session runs throughout the quarter. Fo r l a t e reg i s t r a t i ons , o r f o r more information and class t imes, contact Swim School Superv isor

SWIM SCHOOL continued



Ashelee Mecham at 503-517-7505 or [email protected].

ADULT STROKE TECHNIQUE SWIM CLINICS (ages 18 and older) These one hour clinics are offered in a group setting where participants learn the three swimming basics: breathing, body position and movement technique. Two clinics are offered in the winter, one focusing on freestyle and backstroke and the other focusing on breaststroke

and butterfly. Both clinics incorporate all three swimming basics. For more in format ion, contact Swim School Superv isor Ashelee Mecham at 503-517-7505 or email [email protected].

SPECIAL NEEDS CLASSES MAC swim lesson instructors provide one-on-one instruction in a group set-ting for swimmers with special needs.

Each student is unique in capabilities and needs, therefore it is necessary that parents contact the aquatic instructional supervisor in advance to determine the appropriate curriculum. Online registra-tion is not available for these classes. For more in format ion, contact Swim School Superv isor Ashelee Mecham at 503-517-7505 or email [email protected].

Swim School continued on page 23

MAC’s swim team program provides opportunities for members interested in swimming competitively. Squads are organized by age, skill level and expe-rience into six separate squads, each led by one of five aquatics professionals. Placement on any junior team requires attending a group or individual tryout. For more information about the MAC competitive swim team, visit the junior swim page on the MAC website or the coaches listed under the following headings.

AGE GROUP PROGRAM

NOVICE (ages 6-11) Pre-requisite: Completion of level 5 or coach approval. Novice is the introductory, skil l-based group that focuses on levels 6 and 7. Athletes learn to circle swim, increase their endurance and develop swimming skills. Practices are offered Monday through Friday for 50 minutes. Athletes may attend as many practices as they choose, but two per week is recommended.

PRE-COMPETITIVE (ages 7-11) Pre-requisite: Completion of level 7 or coach approval. Pre-competitive is the group in which athletes complete levels 8-10. In addition to the strokes, they learn all the turns, starts and dives required for competi-tion. They learn to read the pace clock, learn basic swim sets, and develop a love of racing in a team environment. Athletes may attend as many practices as they choose, but three per week is recommended.

ADVANCEMENT While on the age group squad, ath-letes are offered advancement through levels 6-10 at Fun Meets. These are also a great opportunity for race practice and team bonding. At the conclusion of each meet, athletes receive awards for advancements.

AGE GROUP 2 In this first step toward competitive swimming, athletes attain stroke profi-ciency and develop speed, endurance and race strategy. They attend sanc-tioned meets, both home and away.

AGE GROUP 1 Athletes train to compete in local, state and regional championships. The focus is on technique with an increased emphasis on performance.

For more information on the Age Group program, contact Age Group Coach Cyndy von Weller at 503-517-7510 or [email protected].

PRE-SENIOR SQUAD Swimmers have a competitive skill level, from Oregon Championships through Western Zone qualifying stan-dards. They develop swimming tech-nique, racing skills and work ethic for success. Swimmers practice from six to seven times per week, with the introduc-tion of double practices once a week during the school year. For more information on the Pre-Senior Squad, contact Pre-senior and Swim Fit Coach Gary Leach at 503-517-7501 or [email protected].

SENIOR SQUAD This group is open to ages 13 and older with skill levels that range from those who achieve Northwest senior sect ional t ime standards through world-class rankings. Members of this squad compete locally, nationally and internationally. For more information on the Senior Squad, contact Head Swim Coach A lex N ik i t in a t 503-517-7502 or [email protected].

SWIM FIT GROUP Athletes ages 11 to 18 continue improving technique and endurance at a high level while dividing time between activities or injury. This group is great for athletes who participate in other sports. It provides all the competitive elements of their peers; however, the training emphasizes fitness and fun. Practice is offered Monday through Friday. For more information on the Swim Fit Group, contact Pre-senior and Swim Fit Coach Gary Leach at 503-517-7501 or [email protected].

SWIM TEAMS


BIG/LITTLE FISH Session I Session 2 Session 3 Weekend S: 1 Weekend S: 2M/W _________ 6 p.m. __________ SB1MX WN15 _______ SB2MX WN15 _______ SB3MX WN15 T/Th _________ 4 p.m. __________ SB1TT WN15 ________ SB2TT WN15 * ______ SB3TT WN15 T/Th _________ 6:30 p.m. ________ SB1TY WN15 ________ SB2TY WN15 * ______ SB3TY WN15 Sat __________ 10 a.m. _______________________________________________________________SB4SE WN15 ____ SB5SE WN15 Sat __________ 10:30 a.m. _____________________________________________________________SB4SF WN15 ____ SB5SF WN15 Sat __________ 11 a.m. _______________________________________________________________SB4SG WN15 ____ SB5SG WN15 Sun __________ 10:15-10:45 a.m. __ (Sundeck Pool; ages 6-18 months only) _________________________SB4UE WN15 ____ SB5UE WN15

STATIONS 1-4 Session I Session 2 Session 3T/Th _________ 1:30 p.m. ________ S1TRN WN15 ________S2TRN WN15 ________ S3TRN WN15 T/Th _________ 2 p.m. __________ S1TRP WN15 ________S2TRP WN15 ________ S3TRP WN15 T/Th _________ 2:30 p.m. ________ S1TRQ WN15 ________S2TRQ WN15 ________ S3TRQ WN15

STATIONS 1-6 Session I Session 2 Session 3M/W _________ 3 p.m. __________ S1MWR WN15 _______ S2MWR WN15 ______ S3MWR WN15 M/W _________ 3:30 p.m. ________ S1MWS WN15 _______ S2MWS WN15 ______ S3MWS WN15 M/W _________ 4 p.m. __________ S1MWT WN15 _______ S2MWT WN15 ______ S3MWT WN15 M/W _________ 4:30 p.m. ________ S1MWU WN15 _______ S2MWU WN15 ______ S3MWU WN15 M/W _________ 6 p.m. __________ S1MWX WN15 _______ S2MWX WN15 ______ S3MWX WN15 M/W _________ 6:30 p.m. ________ S1MWY WN15 _______ S2MWY WN15 ______ S3MWY WN15 T/Th _________ 3:30 p.m. ________ S1TRS WN15 ________ S2TRS WN15 * ______ S3TRS WN15 T/Th _________ 4 p.m. __________ S1TRT WN15 ________ S2TRT WN15 * ______ S3TRT WN15 T/Th _________ 4:30 p.m. ________ S1TRU WN15 ________ S2TRU WN15 * ______ S3TRU WN15 T/Th _________ 6 p.m. __________ S1TRX WN15 ________ S2TRX WN15 * ______ S3TRX WN15 T/Th _________ 6:30 p.m. ________ S1TRY WN15 ________ S2TRY WN15 * ______ S3TRY WN15

STATIONS 1-6 Weekend S: 1 Weekend S: 2Sat __________ 9 a.m. ________________________________________________________________S4SSC WN15 ____ S5SSC WN15 Sat __________ 9:30 a.m. ______________________________________________________________S4SSD WN15 ____ S5SSD WN15 Sat __________ 10 a.m. _______________________________________________________________S4SSE WN15 ____ S5SSE WN15 Sat __________ 10:30 a.m. _____________________________________________________________S4SSF WN15 ____ S5SSF WN15 Sat __________ 11 a.m. _______________________________________________________________S4SSG WN15 ____ S5SSG WN15 Sat __________ 11:30 a.m. _____________________________________________________________S4SSH WN15 ____ S5SSH WN15

ADVANCED STATIONS 6-10 Session I Session 2 Session 3M/W _________ 4-4:45 p.m. ______ SV1MT WN15 _______ SV2MT WN15 ______ SV3MT WN15 T/Th _________ 6-6:45 p.m. ______ SV1TX WN15 ________ SV2TX WN15 * ______ SV3TX WN15

FLYING FISH ($25 for sessions 1 and 2; $18.75 for session 3)T ____________ 10:45-11:30 a.m. __ SF1TF WN15 ________ SF2TF WN15 ________ SF3TF WN15

WATER POLO (($25 for sessions 1 and 2; $18.75 for session 3))W ___________ 6:45-7:30 p.m. ____ WP1WZ WN15 _______ WP2WZ WN15 ______ WP3WZ WN15

BEGINNING SYNCHRO (For more information on MAC’s synchronized swimming program, refer to the SYNCHRO section.)M/W _________ 6:30-7 p.m. ______ SY1MY WN15 ________ SY2MY WN15 ______ SY3MY WN15

ADULT CLASSES (11-week session)M ____________6:30-7:15 p.m. ______Jan. 5 through March 16 ______50-meter Pool _____ $68.25 for 11 classes ______ SA1MZ WN15 W ____________11-11:45 a.m. _______Jan. 7 through March 18 ______50-meter Pool _____ $68.25 for 11 classes ______ SA1WJ WN15 W ____________6:30-7:15 p.m. ______Jan. 7 through March 18 ______50-meter Pool _____ $68.25 for 11 classes ______ SA1WZ WN15

ADULT STROKE TECHNIQUES SWIM CLINICSunday, Jan. 18, 4-5 p.m. _____________Freestyle/Backstroke _________West Pool ________ $6.25 __________________ SA1ST WN15 Sunday, March 15, 4-5 p.m. ____________Breaststroke/Butterfly ________West Pool ________ $6.25 __________________ SA2ST WN15

SESSION 1: 4-week Session Swim Lessons; $50 Monday,Jan. 5 through Thursday, Jan. 29SESSION 2: 4-week Session Swim Lessons; $50 Monday, Feb. 2 through Thursday, Feb. 26*SESSION 3: 3-week Session Swim Lessons; $37.50 Monday, March 2 through Thursday, March 19

WEEKEND SESSION 1: 5-week Session Swim Lessons; $31.25 Saturday, Jan. 10 through Sunday, Feb. 8WEEKEND SESSION 2: 5-week Session Swim Lessons; $31.25 Saturday, Feb. 14 through Sunday, March 15

*There are no classes Tuesday, Feb. 3 due to the Annual Meeting. All classes are held in the West Pool unless otherwise noted.



Adults and children are welcome to participate in winter tennis classes. Members improve a stroke, develop new point strategies and get a good workout. Children are introduced to the game and given an opportunity to develop enthusi-asm and basic skills. Classes are by session only. No drop-ins are allowed.

Session 1: Monday, Jan. 5 through Sunday, Feb. 8 (five weeks)

Session 2: Monday, Feb. 9 through Friday, March 20 (six weeks)

Missed classes are not refundable. Participation in previous sessions does not secure priority placement. MAC ten-nis pros reserve the right to place partici-pants in the proper class. Private tennis lessons are led by head professional Wayne Pickard and his staff of certified tennis professionals. Call the tennis professionals listed below to set up a private lesson. For more in format ion, contact Robin Franklin at 503-517-7592 or [email protected]; or contact MAC tennis professionals:Wayne Pickard 503-517-7594Carol Sandoz 503-223-6251, ext. 882Waldemar Holowetzki 503-517-7591Bjorn Budden 503-223-6251, ext. 880Craig Koessler 503-223-6251, ext. 881Chris Seibel 503-517-7592

Tennis courts 1-4 are in the Club-house, fifth floor. Tennis courts 5-7 are in the Parking Structure, fifth floor.

JUNIOR CLASSES

TINY TOTS I (ages 4 to 6) Fun drills and games increase hand-eye coordination and develop enthusi-asm for the game. The cost is $60 for session 1 and $75 for session 2. No drop-ins are allowed.

M __3:30-4:15 p.m. S1: TE101 WN15 _____S2: TE201 WN15

W __3:30-4:15 p.m. S1: TE103 WN15 _____S2: TE203 WN15 Coach Wayne; court 5

TINY TOTS II (ages 4 to 6) Fun drills and games increase hand-eye coordination and beginning ten-nis skills. The cost is $60 for session 1 and $75 for session 2. No drop-ins are allowed. This class is for students who have been in at least one session of Tiny Tots I.

M __4:15-5 p.m. S1: TE102 WN15 _____S2: TE202 WN15

W __4:15-5 p.m. S1: TE104 WN15 _____S2: TE204 WN15 Coach Wayne; court 5

TINY TOTS SATURDAY ONLY (ages 4 to 6, levels I and II) Fun drills and games increase hand-

eye coordination and develop enthusi-asm for the game. The cost is $60 for session 1 and also $60 for session 2, which is five weeks. No drop-ins are allowed.

Sat _noon-12:45 p.m. S1: TE105 WN15 _____S2: TE205 WN15 Coach Carol; court 1

10 AND UNDER FUTURE STARS (ages 7 to 10) In this class, serving and ground strokes are emphasized. The orange ball and 25-inch racquets are used. Stu-dents are encouraged to participate in the USTA Junior Team Tennis league. The cost is $78 for session 1 and $93 for session 2.

M __4-5 p.m. S1: TE106 WN15 _____S2: TE206 WN15

T ___4-5 p.m.

S1: TE107 WN15 _____S2: TE207 WN15

W __4-5 p.m. S1: TE108 WN15 _____S2: TE208 WN15

Th __4-5 p.m. S1: TE109 WN15 _____S2: TE209 WN15

Sat _12:45-1:45 p.m. S1: TE110 WN15 _____S2: TE210 WN15 The session 2 Saturday class runs five weeks; $78.

11 AND ABOVE ACES (Intermediate) This class is for intermediate play-ers ages 11 and older. The regular size tennis court is used. Players require a 26-inch or longer tennis racquet. Play-

TENNIS

This exciting Olympic sport com-bines the energy and athleticism of swimming, the acrobatics and flexibility of gymnastics and figure skating, and the artistry of dance. Synchro is suitable for good swimmers who are comfort-able in deep water. For more information, contact Head Synchro Coach Lucie Svrcinova at 503-517-7513 or the assistant synchro coaches at 503-517-7507.

SYNCHRO CLASSES

BEGINNING SYNCHRO STATION

(For class description, listings and price, refer to the SWIMMING pages.)

SYNCHRO TEAMS Placement on any junior team requires attending a group or individual tryout.

Junior team The competitive program offers elite levels of coaching. Swimmers have the opportunity to develop new skills, be part of a team, travel and have fun. The junior competitive program entry level is usually the novice or intermediate squad. Contact the coaching staff to learn about tryouts, beginning classes and summer clinics.

Novice and intermediate squads The novice and intermediate squads experience a team environment while developing skills and having fun. Novices practice twice per week and compete at a local level several times each season in routine and figures. They also participate in the annual routine exhibition. Interme-diates practice three times per week and

compete on a regional level, which may involve some travel.

Age group squads This program level follows interme-diate and is divided by age. Depend-ing on age group, squads practice from three to six days per week. Swimmers ages 11 and older compete on a local, regional and national level.

Masters team The masters team is for adults of any age, with or without previous competitive synchro experience. Participants must be good deep-water swimmers. Prac-tices are two to three days per week, depending on level of involvement. There is a daytime group and an evening group. No tryouts are necessary.

SYNCHRO TEAMS


ers younger than 11 require instructor approval to participate. Serving and “how to play singles and doubles” are emphasized. The cost is $78 for session 1 and $93 for session 2.

M __4-5 p.m. S1: TE111 WN15 _____S2: TE211 WN15

T ___5-6 p.m. S1: TE112 WN15 _____S2: TE212 WN15

W __4-5 p.m. S1: TE113 WN15 _____S2: TE213 WN15

Sat _12:45-1:45 p.m. S1: TE114 WN15 _____S2: TE214 WN15 The session 2 Saturday class runs five weeks; $78.

11 AND ABOVE CONTENDERS (Advanced) This class is for juniors ages 11 and older and who play in USTA Junior Team Tennis and are interested in playing, or have been playing, USTA Junior tourna-ments. Participation requires instructor approval. Stroke development is empha-sized. The cost is $156 for session 1 and $186 for session 2.

T/Th __ 4-5 p.m. _____S1: TE115 _ S2: TE215

HIGH SCHOOL VARSITY/JUNIOR VARSITY) This class is for those trying out for or wanting to play on their high school team. The cost is $78 for session 1 and $93 for session 2.

T ___6:15-7:15 p.m. S1: TE116 WN15 _____S2: TE216 WN15

Th __6:15-7:15 p.m. S1: TE117 WN15 _____S2: TE217 WN15

ADULT MORNING CLASSES

ADVANCED BEGINNING Players learn basic strokes, court positions and strategies for singles and doubles play. The cost is $94 for session 1 and $112 for session 2. No drop-ins are allowed.

M __9:30-10:45 a.m. S1: TE130 WN15 _____S2: TE230 WN15

Th __10:45 a.m.-noon S1: TE131 WN15 _____S2: TE231 WN15

CONDITIONING Players hit balls, develop point strate-gies and get a great workout. The cost is $94 for session 1 and $112 for session 2. Class is limited to NTRP levels as indi-cated below. No drop-ins are allowed.

M __9:30-10:45 a.m. S1: TEW1A WN15 _____S2: TEW2A WN15 All levels; Instructor: Craig; court 2

M __10:45 a.m.-noon S1: TEW1B WN15 _____S2: TEW2B WN15 NTRP 3.0 and above; Instructor: Craig; court 2

M __10:45 a.m.-noon S1: TEW1C WN15 _____S2: TEW2C WN15 NTRP 3.5 and above; Instructor: Bjorn; court 3

M __Noon-1:15 p.m. S1: TEW1D WN15 ____S2: TEW2D WN15 NTRP 3.0 and above; Instructor: Bjorn; court 3

W __9:30-10:45 a.m. S1: TEW1E WN15 _____S2: TEW2E WN15 NTRP 3.0 and above; Instructor: Craig; court 2

W __10:45 a.m.-noon S1: TEW1F WN15 _____S2: TEW2F WN15 NTRP 3.0 and above Instructor: Bjorn; court 3

W __10:45 a.m.-noon S1: TEW1G WN15_____S2: TEW2G WN15 NTRP 2.0 to 3.0; Instructor: Craig; court 2

Th __9:30-10:45 a.m. S1: TEW1H WN15_____S2: TEW2H WN15 NTRP 3.0 and above Instructor: Craig; court 2

Th __10:45 a.m.-noon S1: TEW1I WN15 _____S2: TEW2I WN15 NTRP 2.0 and above Instructor: Bjorn; court 3

F ___9:30-10:45 a.m. S1: TEW1J WN15 _____S2: TEW2J WN15 NTRP 3.0 and above; Instructor: Bjorn; court 3

F ___10:45 a.m.-noon S1: TEW1K WN15 _____S2: TEW2K WN15 NTRP 3.0 and above; Instructor: Bjornl

NTRP 2.0 The player may have had some lessons but needs on-court experience; has obvious stroke weaknesses but is beginning to feel comfortable with singles and doubles play.

NTRP 3.0 The player can place shots with moderate success; can sustain a rally at a slow pace but is not comfortable with all strokes and lacks control when trying for power.

NTRP 3.5 The player has achieved stroke dependability and direction on shots within reach, including forehand and backhand volleys, but still lacks depth and variety; seldom double faults and occasionally forces errors on the serve.

LADIES 3.0 AND BELOW This drop-in class is for women who are at level 3.0 and below. The cost is $12 per class.

Tuesdays _8:15-9 a.m. _____ Drop-in permitted Coach Waldemar; court 5

LADIES 3.5 AND ABOVE This drop-in class is for women who are at level 3.5 and above. The cost is $12 per class. This conditioning class is limited to the first eight players who call the Tennis Office at 503-517-7592 on Mondays to sign up.

Tuesdays _9-9:45 a.m.___Call the Tennis Office Coach Waldemar; court 1

DOUBLES PLAY AGAINST MAC PROFESSIONALS Playing with or against one of MAC’s tennis professionals is a great way for members to work on their game. Players practice advanced positioning, tactics and strategies. Members are encour-aged to get three or four friends together and arrange an hour of fun doubles with one of the professional staff. The cost for three persons is $25 per person; the cost for four persons is $20 per person. Contact Wayne Pickard at 503-517-7594 or [email protected] to make an appointment with one of the staff for this class.

ADULT EVENING CLASSES

TUESDAY EVENING ADVANCED BEGINNING – NTRP 2.0-3.0 Players learn basic strokes, court positions and strategies for singles and doubles play. The cost is $94 for session 1 and $112 for session 2. No drop-ins are allowed.

T ___6:15-7:30 p.m.___court 2 S1: TE140 WN15 _____ S2: TE240 WN15

WEDNESDAY EVENING CARDIO – NTRP 3.0 AND ABOVE Players run, hit balls and get a great workout. The cost is $94 for session 1 and $112 for session 2.

W __6:15-7:30 p.m.___court 3 S1: TE144 WN15 _____ S2: TE244 WN15

THURSDAY EVENING CARDIO – NTRP 3.0 AND ABOVE Players run, hit balls and get a great workout. The cost is $94 for session 1 and $112 for session 2.

Th __7:15-8:30 p.m.___court 2 S1: TE143 WN15 _____ S2: TE243 WN15

THURSDAY EVENING INTERMEDIATE – NTRP 3.0-3.5 Players review and drill basic strokes and learn advanced strategies for singles and doubles play. The cost is $78 for

TENNIS continued


TINY TOTS Tiny Tots offers children from walking toddlers through age 5 an opportunity to take part in a variety of activities that help their physical, mental and social development. Children have the oppor-tunity to interact with others of similar age. Parents are responsible for dropping off and picking up their children or mak-ing other arrangements at the site of the Tiny Tots activity. If a parent or care pro-vider is late, the person responsible for picking up the child(ren) should contact Junior Sports at 503-517-7573. The cost is $66 per child for Tiny Tots or sports classes for the 11-week fall session. For each additional class a child takes, the price is $33. Regis-tration is on a first-come, first-served basis. The winter session is Monday, Jan. 5 through Friday, March 20. There are no Tiny Tots classes Tues-day, Feb. 3 due to the Annual Meeting and Thursday, Feb. 12 and Friday, Feb. 13 due to the MAC Open. There is no class Monday, Jan. 19 due to MLK Day and Monday, Feb. 16 due to Presidents Day, but Open Gym is

held from 9 a.m.-noon on both of those days. For more information, contact Tiny Tots Supervisor Leslie Luttrell at 503-517-7573 or [email protected].

TINY TOTS CLASSES

PARENT-ASSISTED CLASSES (walking to age 24 months) Children and their parents participate in a structured activity. Class includes free play, parachute activit ies and inflatables.

(walking to age 24 months)

W ______10-10:40 a.m. _____ TT003 WN15 Th ______10-10:40 a.m. _____ TT013 WN15 For children ages 24 months to 3 years, the class adds to the format of the class for children walking to age 3 years. Songs are more active and involve moves like the hokey pokey or moving like animals, galloping, skipping and run-ning. This class includes bean bags, hula hoops and musical instruments.

(ages 24 months to 3 years)

M ______10-10:40 a.m. ______ TT011 WN15 W ______9-9:40 a.m. ________ TT012 WN15 Th ______9-9:40 a.m. ________ TT016 WN15

OPEN GYM (walking to age 5) Open gym is offered in the Main Gym Mondays from 9-9:50 a.m. and 1-1:50 p.m., Tuesdays from 1-1:50 p.m. and Thursdays from 11-11:50 a.m. Children walking to age 3 must be supervised by a parent or guardian. Children between ages 3 to 5 may be dropped off. Registration is not required, but space is limited. The cost is $6 per child. Members should check the MAC website for the addition of open gym dates and times. Tiny Tots offers an Open Gym Mon-day, March 24 through Friday, March 28 from 9 a.m.-noon. The cost is $6 per person per hour.

TEACHER-ASSISTED SPORTY SPIDERS (ages 3 to 5) Children learn the fundamentals of sports such as basketball, baseball and soccer. Gymnasium and playground games and relays are included. Gym shoes are required for the West Gym.

M ______11-11:45 a.m. ______ TT321 WN15 T _______11-11:45 a.m. ______ TT415 WN15 W ______9-9:45 a.m. ________ TT151 WN15 W ______1-1:45 p.m. ________ TT010 WN15 Th ______11-11:45 a.m. ______ TT157 WN15

TENNIS continued

session 1 and $93 for session 2.

Th __6:15-7:15 p.m.___court 1 S1: TE141 WN15 _____S2: TE241 WN15

Th __7:15-8:15 p.m.___court 1 S1: TE142 WN15 _____S2: TE142 WN15

ADULT SATURDAY AND SUNDAY CLASSES

I N S T R U C T I O N

ADULT SATURDAY INSTRUCTION This class teaches tennis funda-mentals for players who need work on ground strokes, serves and general court positions for singles and dou-bles. The cost is $78 for session 1 and also $78 for session 2, which runs five weeks.

Sat _1:15-2:15 p.m. S1: TE146 WN15 _____S2: TE246 WN15 Coach Chris; court 2

ADULT SUNDAY INSTRUCTION This class teaches tennis funda-mentals for players who need work on

ground strokes, serves and general court positions for singles and dou-bles. The cost is $78 for session 1 and also $78 for session 2, which runs five weeks.

Sun _Noon-1 p.m. S1: TE147 WN15 _____S2: TE247 WN15 Coach Chris; court 1

C O N D I T I O N I N G

ADULT SATURDAY CONDITIONING – NTRP 3.0 Participants run, hit a lot of ten-nis balls and have fun. This class is for players who are rated NTRP 3.0 and above. The cost is $78 for session 1 and also $78 for session 2, which runs five weeks.

Sat _2:15-3:15 p.m. S1: TE148 WN15 _____S2: TE248 WN15 Coach Chris; court 1

ADULT SUNDAY CONDITIONING Participants run, hit a lot of ten-nis balls and have fun. This class is for players who are rated NTRP 3.0 and

above. The cost is $78 for session 1 and also $78 for session 2, which runs five weeks.

Sun _1-2 p.m. S1: TE149 WN15 _____S2: TE249 WN15 Coach Chris; court 1

TENNIS HOLIDAY CAMPS FOR ADULTS AND JUNIORS

JUNIOR CAMPS Juniors ages 9 to 15 are invited to participate in Holiday Tennis Camps. Camps are taught by MAC’s tennis pro-fessional staff. Juniors enjoy a variety of skill-building drills then work on stroke production, volleys and strategies for successful singles and doubles tennis. The cost is $90 per camp.

JUNIOR HOLIDAY CAMP 1 Monday, Dec. 22 through Wednesday, Dec. 24 11:45 a.m. -1:45 p.m. ________ TEJH1 WN15

JUNIOR HOLIDAY CAMP 2 Monday, Dec. 29 through Wednesday, Dec. 31 11:45 a.m.-1:45 p.m. _________ TEJH2 WN15


TINY TOTS continued

TEACHER-ASSISTED SPEED AND QUICKNESS (ages 3 to 5) Winner of the 2011 NACAD youth fitness program of the year, this fun, upbeat class works children to the bone with speed ball, hurdles, parachutes, timed relays and ladder work.

M ______10-10:45 a.m. ______ TT372 WN15 T _______10-10:45 a.m. ______ TT411 WN15 W ______10-10:45 a.m. ______ TT319 WN15 Th ______10-10:45 a.m. ______ TT364 WN15 Th ______1-1:45 p.m. ________ TT365 WN15 F _______11-11:45 a.m. ______ TT153 WN15

TINY TOTS SAFETY (ages 3 to 5) In this class, children learn the basics of safety. Each week focuses on a new subject, such as fire, bike, street and car safety.

T _______11-11:45 a.m. ______ TT002 WN15

ACTIVE ARTISTS (ages 3 to 5) This class is a combination of crafts and free play. Children make a differ-ent craft each week and then have time to play on the toys and inflatables after completing their project. They work on projects that can be messy, such

as painting and gluing, so they should come dressed accordingly.

M ______11-11:45 a.m. ______ TT040 WN15 T _______9-9:45 a.m. ________ TT017 WN15 W ______11-11:45 a.m. ______ TT004 WN15 W ______1-1:45 p.m. ________ TT173 WN15 Th ______1-1:45 p.m. ________ TT336 WN15

WINTER SPORTS (ages 3 to 5) This class consists of popular sports that are played in the winter, such as basketball and hockey. Children learn the fundamentals, such as dribbling, passing, stick handling and goaltending.

M ______1-1:45 p.m. ________ TT412 WN15 T _______1-1:45 p.m. ________ TT400 WN15 W ______11-11:45 a.m. ______ TT328 WN15 Th ______9-9:45 a.m. ________ TT401 WN15 F _______10-10:45 a.m. ______ TT329 WN15

PARENT-ASSISTED ACTIVE ARTISTS (ages 24 months to 3 years) This class is designed for parents and their children to play, create and get messy together. Each week participants complete a different craft and then have time to play on the toys and inflatables.

Crafts such as painting and gluing can be messy so participants should come dressed accordingly.

T _______10-10:40 a.m. ______ TT020 WN15

FUN FITNESS FRIDAYS Friday fun takes over Tiny Tots this winter. Mornings from 9 a.m.-noon are packed with activities, including two inflatables, toys, mats, an obstacle course, an area for coloring and draw-ing, and areas for soccer and mini bas-ketball hoops. Children walking to age 3 must be supervised by a parent or guardian. Children ages 3 to 5 may be dropped off. Registration is not required but space is limited. The cost is $6 per child per hour.

TINY TOTS OPEN GYM SATURDAY Tiny Tots offers open gym Saturdays on Jan. 17 and March 7 from 9 a.m.-noon. Children walking to age 3 must be super-vised by a parent or guardian. Children ages 3 to 5 may be dropped off. Registra-tion is not required but space is limited. The cost is $6 per child.

MAC group exercise classes range from balance and weight training to Zumba. Classes are taught by talented instructors who know how to have fun. Group exercise classes range in content and intensity, so everyone can find something that works. Classes are open to all members ages 14 and older. No reservations are necessary, although some classes are more popular than others and therefore may be more crowded.

The schedules on pages 28-31 list Group Exercise classes offered to members without a fee. For fee-based dance, karate, Pilates and other classes, see their respective sections in this class guide or visit www.themac.com. For more information, call the Group Exercise hotline at 503-517-7515.

Schedules listed here are by location. Studio One, Studio Three and the Spin Studio are located on the basement level and Studio Two is located on the subbasement level of the main clubhouse. There are a few classes held in other locations. Yoga classes are held in Studio Two.

Classes are one hour long unless otherwise listed.

The schedules are current as of the printing of this guide. Schedules do change. For the most up-to-date schedules, visit the Fitness pages and calendars on the MAC website.

Group Ex continued on page 28

GROUP EXERCISE CLASSES


STUDIO ONE TIME CLASS INSTRUCTORMONDAY ___________________________________________________________

5:30 a.m. Monday Boot Camp Linda 8 a.m. Cardio Fusion Allegro Sue 9 a.m. Evolution Lisa 10 a.m. Cardio Pilates Cristi 11 a.m. Max Force Darrell Noon Core Cardio Fundamentals Michelle 4:30 p.m. Max Force Lisa 5:30 p.m. Max’d Out Keri

TUESDAY ___________________________________________________________

5:30 a.m. Cross Training Kirsten 7 a.m. Essential Pilates Matwork Sandy 8 a.m. Ultimate Conditioning Andrea 9 a.m. Rhythmic Stretch/Strength Babs 10 a.m. Max Force Val 11 a.m. Zumba Andrea Noon Strength Training Babs 4:30 p.m. Evolution Lisa 5:30 p.m. Zumba Lindsay 6:30 p.m. Max Force Heather

WEDNESDAY ________________________________________________________

5:30 a.m. Ultimate Conditioning Cagney 8 a.m. Cardio Fusion Step Sue 9 a.m. Max’d Out Will 10 a.m. Cardio Pilates Cristi 11 a.m. BOSU Strength Lisa Noon Zumba Darrell 4:30 p.m. Max Force Lisa 5:30 p.m. Insanity Michelle 6:30 p.m. BOSU Body Michelle

THURSDAY__________________________________________________________

7 a.m. MELT on Pilates Sandy 8 a.m. Ultimate Conditioning Andrea 9 a.m. Rhythmic Stretch/Strength Babs 10 a.m. Max Force Darrell 11 a.m. Zumba Andrea Noon Strength Training Babs 4:30 p.m. Evolution Lisa 5:30 p.m. Zumba Ana 6:30 p.m. Max Force Heather

FRIDAY ____________________________________________________________

5:30 a.m. Friday Boot Camp Linda 8 a.m. Cardio Fusion Dance Sue 9 a.m. Max’d Out Will 10 a.m. Booty Barre Cristi 11 a.m. Max Force Andrea Noon Zumba Andrea

SATURDAY __________________________________________________________

8 a.m. Max Force Andrea 9 a.m. Zumba Andrea 10 a.m. Evolution Erin

SUNDAY ___________________________________________________________

8:30-9:45 a.m. Ultimate Conditioning Kirsten/Michelle 10 a.m. Zumba Andrea

ADVANCED YOGA FLOW This class is appropriate for only those students with a solid and consistent yoga practice and familiar with most yoga postures. Students must be comfortable practicing inversions, hand/arm balances and advanced backbends. Not recommended for those healing injuries.

AM HATHA / HATHA YOGA These mixed-level classes include a combination of breath work (pranayama), postures (asana), meditation and relaxation. Classes may incorporate a variety of yoga styles and poses.

BALANCE CLASS Participants practice the fundamentals of stability and good balance through a variety of exercises and drills. Choreography: None; Level: Beginning; Impact: None.

BOOT CAMP This class is designed for those who want a strong and healthy sweat but no dancing. Back-to-basic movement patterns, cardio interval drills and muscle-endurance weight training produce an effective, calorie-burning workout. Participants learn how to modify exercises to meet their fitness level. Choreography: None;Level: Intermediate/Advanced; Impact: Mixed.

BOOTY BARRE This class combines yoga, Pilates and toning exercises using the ballet barre and light weights. Focus is on the legs and core. Choreography: None; Level: Beginning; Impact: None.

BOSU STRENGTH Incorporating the BOSU as a tool, this resistance workout class combines traditional weight training with balance and functional stabilization, effectively firing up the neuromuscular system. Choreography: None; Level: All; Impact: None.

BOUNCE BACK BOOT CAMP Babies in strollers accompany their moms as they bounce back to their pre-pregnancy selves. Designed for moms to work out without getting a baby sitter. Choreography: None; Level: Beginning/Intermediate; Impact: Mixed.

CARDIO FUSION ALLEGRO This is a high-energy, all-cardio class that fuses balance and total-body conditioning exercises. Choreography: Modera te ; Leve l : Beg inn ing/Intermediate; Impact: Low.

CARDIO FUSION DANCE This class uses friendly club dance choreography fused with a little old school for a high-energy cardio jam. Choreography: Moderate; Level: Beginning/Intermediate; Impact: Low.

CARDIO FUSION STEP This class fuses step cardio and interval body training, using an array of apparatus including weights, body bars, balance balls and Bosu. Choreography: Moderate; Level: Beginning/Intermediate; Impact: Low.

GROUP EX CLASS DESCRIPTIONS


STUDIO TWO TIME CLASS INSTRUCTORMONDAY ___________________________________________________________

5:45 a.m. Kundalini Yoga Sara 7:45-9 a.m. Hatha Yoga Sarah T. 9 a.m. Pilates Core Challenge Temple 10:05 a.m. Stretch for Life Kimmie Noon-1:15 p.m. Hatha Flow Sarah T. 5:30-6:45 p.m. Yoga Core Rebecca

TUESDAY ___________________________________________________________

5:30-6:45 a.m. AM Hatha Mike 7-8:15 a.m. Yin Yoga Kate 8:20-8:40 a.m. Meditation Kate S. 9-10:15 a.m. Gentle Yoga Kimmie 10:30-noon Expanding Practice Yoga Lisa 5:30 p.m. Essential Pilates Mat Work Peggy 6:30-7:45 p.m. Hatha Yoga Erin

WEDNESDAY ________________________________________________________

6:30-7:30 a.m. Yoga Flow Carole 7:45-9 a.m. Hatha Yoga Lani 9 a.m. Essential Pilates Mat Work Cristi 10:05 a.m. Stretch for Life Val 11 a.m. Yin Yoga Kimmie Noon-1:15 p.m. Intermediate Yoga Flow Kierstin 5:30 p.m. Yoga Core Rebecca

THURSDAY__________________________________________________________

6-6:45 a.m. Wake Up Sun Salutes Carole 7-8:15 a.m. Hatha Yoga Sarah T. 9-10:15 a.m. Gentle Yoga Kierstin 10:30-noon Expanding Practice Yoga Kimmie Noon-1:15 p.m. Hatha Flow Alison 5:30 p.m. Essential Mat Work Peggy 6:30-7:45 p.m. Hatha Yoga Marchond

FRIDAY ____________________________________________________________

5:45-7 a.m. Kundalini Yoga Sara 7:45-9 a.m. Kundalini Yoga Sara 9 a.m. Essential Pilates Mat Work Babs 10:05 a.m. Stretch for Life Kimmie Noon-1:15 p.m. Intermediate Yoga Flow Kierstin

SATURDAY __________________________________________________________

7-8:15 a.m. Hatha Yoga Kimmie 8:30-9:45 a.m. Yoga Basics Kimmie 10 a.m. Essential Pilates Mat Work Babs Noon-1:30 p.m. Advanced Yoga Flow Jennifer

SUNDAY ___________________________________________________________

9:30-10:45 a.m. Hatha Yoga Lani 10:45-noon Yoga Basics Lani 12:30-2 p.m. Expanding Practice Yoga Alison 4-5:15 p.m. Restorative Yoga Kate


CARDIO PILATES This cardio- and core-focused class consists of intervals of high-intensity cardio combined with light and medium hand weights. The combination stengthens the heart and sculpts and strengthens the body.

CIRCUIT TRAINING This class combines the muscle conditioning of resistance training and the cardiovascular benefits of aerobics. Choreography: None; Level: Beginning/Intermediate; Impact: Low.

CORE CARDIO FUNDAMENTALS This class features weight work for the large muscle groups of the torso and extremities as well as the small muscles for core strength. The focus is on balance, extension and rotation. Choreography: None; Level: Beginning/Intermediate; Impact: Low.

CROSS TRAINING Mixing dynamic strength and cardio training with cycling, this class is a complete workout for any level.

CYCLE THERAPY This combination of interval training uses studio cycles, weights and mat work to maximize cardiovascular and core fitness. No rhythm is needed as this is a dance-free zone. Choreography: None; Level: Beginning; Impact: Low.

DUATHLON Duathlon training incorporates cycling and running into an hour-long class that tests cardio abilities and strengthens endurance. Choreography: None; Level: Beginning/Intermediate; Impact: Low.

ESSENTIAL PILATES MAT WORK This class is the classic sequence of Pilates mat exercises, with modifications for beginners and more advanced variations for skilled participants. Magic Circles and bands are used. Flow, breath work and proper progression make this the signature Pilates class. Choreography: None; Level: Beginning/Intermediate; Impact: None.

ESSENTIAL PILATES MAT WORK WITH PROPS This class follows the essential classic order, with the breakdown of fundamentals that lead into the more advanced series. A variety of props are used, which may include Pilates sticks, physio balls, bands and Magic Circles. The class finishes with stretching the back, hips and hamstrings.Choreography: None; Level: Beginning; Impact: None.

EVOLUTION This class combines yoga, Pilates and toning exercises using the ballet barre and light weights.

EXPANDING PRACTICE YOGA This class is for those students who are familiar with most yoga postures and look to explore all aspects of their yoga practice. Classes emphasize action and alignment. Poses may be held for longer periods of time or revisited several times throughout a class. Time is allowed for students to go deeper into a pose, ask questions and try advanced postures. Yoga philosophy may be incorporated.


TIME CLASS INSTRUCTOR

MONDAY ___________________________________________________________

7 a.m. Nia Anita 8 a.m. Pilates Mat Work Gina 9 a.m. Essential Pilates Mat Work w/ Props Cristi 10 a.m. Contemporary Dance Fitness Erin Noon Tai Chi David

TUESDAY ___________________________________________________________

5:45 a.m. Motion Sculpt Val 8 a.m. FloorPlay Anita 9 a.m. Nia Anita 10 a.m. Booty Barre Cristi 11 a.m. Yoga Core Fundamentals Erin 12:15 p.m. Men’s Conditioning Molly 1-2:15 p.m. Power Yoga Brittain

WEDNESDAY ________________________________________________________

5:30 a.m. Essential Pilates Mat Work Angie 7 a.m. Nia Anita 8 a.m. MELT Sandy 9 a.m. Will Power and Grace Kierstin 10 a.m. Evolution Erin

THURSDAY__________________________________________________________

5:45 a.m. Motion Sculpt Val 8 a.m. FloorPlay Anita 9 a.m. Nia Anita 10 a.m. Evolution Lisa 11 a.m. Yoga Core Fundamentals Erin 12:15 p.m. Men’s Conditioning Molly

FRIDAY ____________________________________________________________

7 a.m. Nia Anita 8 a.m. MELT Sandy 9 a.m. Evolution Lisa 10 a.m. Contemporary Dance Fitness Erin Noon Tai Chi David

SUNDAY ___________________________________________________________

9 a.m. FloorPlay Anita 10 a.m. Nia Anita

STUDIO THREE GROUP EX CLASS DESCRIPTIONS


FLOORPLAY FloorPlay uses flexibility, agility, mobility, stability, strength and floor movement to help participants become strong, stretched, balanced and fit. This 30-minute class can be coupled with the Nia class that follows. Choreography: None; Level: All; Impact: Low.

GENTLE YOGA This is a gentle class for students recovering from injury or those who need a slower pace. Standing, seated and restorative asanas are taught. Stress relief, flexibility, range of motion and strength development is stressed.

KUNDALINI YOGA Techniques include cross-legged or seated positions; different breath-work techniques; the use of

mantras; and closed eyes and mental focus (often on the sound of the breath).

MAX FORCE Group weight training with adjustable plates is tailored to individual level and goals. Participants improve muscle definition, strength and endurance using proven weight room principles. Choreography: None; Level: All; Impact: Low.

MAX’D OUT Max’d Out emphasizes intense training for 4-5 minutes with a short cool-down period between intervals. This class tests endurance and strength, while providing a fun environment with creative workouts that promote core strength, cardio training and overall strength gain. Choreography: None; Level: Beginning/Intermediate; Impact: Low.

MEDITATION This class consists of light movement designed to open the hips, yogic breathing, guided systematic relaxation and meditation.

MELT This class uses both the MELT soft foam roller and a one-half firm foam roller to allow the body to execute Pilates moves more accurately and to prepare for the precision of Pilates apparatus work. Choreography: None; Level: Beginning; Impact: None.

MELT ON PILATES This class uses the MELT soft foam and half-foam rollers to allow the body to execute Pilates moves more accurately and to prepare for the precision of Pilates apparatus work. Choreography: None; Level: Beginning; Impact: Low.

MOTION SCULPT Smooth and rhythmic best describe how this class moves. Muscle groups work in balance to tone and strengthen. An enhanced stretching session improves flexibility. Choreography: Moderate; Level: All; Impact: Low.

NIA Done barefoot to diverse music, participants are guided through easy-to-follow moves incorporating dance, yoga, martial arts, self-expression and more. Choreography: Moderate; Level: All; Impact: Low.

PILATES CORE CHALLENGE This intermediate/advanced-level class integrates the series of mat exercises in a sequence and flow. For example, the long stretch, up stretch, and plank to arabesque combine to keep the exercise moving. This class also integrates MAC Pilates Studio reformer exercises into the workout. Props are used for intensity variation. Choreography: None; Level: Beginning; Impact: None.

POWER YOGA Athletic style of yoga combining Ashtanga and Iyengar alignment suitable for students with prior yoga experience.

RESTORATIVE YOGA This is a gentle class for students recovering from injury or those who need a slower pace. Standing, seated and restorative asanas are taught. Stress relief, flexibility, range of motion and strength development is stressed.

RHYTHMIC STRETCH/STRENGTH This class fuses cardio with interval body training, using an array of apparatus including weights, body bars, balance balls and Bosu. Choreography: Moderate; Level: Beginning/Intermediate; Impact: Low.

SMOOTH JAZZ In this fitness class disguised as jazz dance training, participants are led through an elemental dance warm-up and then into combination building. It builds toward a short, sophisticated and fun jazz dance segment and finishes with mat work. Choreography: Advanced; Level: Intermediate; Impact: Low.



MONDAY ___________________________________________________________

6:30 a.m. Studio Cycling Temple Noon Studio Cycling Josh 6:30 p.m. Studio Cycling Linda

TUESDAY ___________________________________________________________

8 a.m. Cycle Therapy Tysen 11 a.m. Studio Cycling Michael 5:30 p.m. Studio Cycling Lisa Bendt

WEDNESDAY ________________________________________________________

6:30 a.m. Studio Cycling Val Noon Studio Cycling Nick 6:30 p.m. Studio Cycling Michael

THURSDAY__________________________________________________________

5:30 a.m. Duathlon Kirsten 8 a.m. Cycle Therapy Tysen 11 a.m. Studio Cycling Mike 5:30 p.m. Studio Cycling Lisa Bendt

FRIDAY ____________________________________________________________

6:30 a.m. Studio Cycling Maria Noon Studio Cycling Michael

SATURDAY __________________________________________________________

7 a.m. Studio Cycling Val 9 a.m. Studio Cycling Maria

SUNDAY ___________________________________________________________

7:15 a.m. Studio Cycling Kirsten 9 a.m. Studio Cycling Andrea


MONDAY ___________________________________________________________

10 a.m. Bounce Back Boot Camp Heather Meet at the Athletic Entrance

TUESDAY ___________________________________________________________

9-9:30 a.m. Balance Class Sandy Gymnastics Arena

10 a.m. Circuit Babs Small Weight Room

THURSDAY__________________________________________________________

9-9:30 a.m. Balance Class Sandy Gymnastics Arena

10 a.m. Bounce Back Boot Camp Heather Meet at the Athletic Entrance

10 a.m. Circuit Babs Small Weight Room

OTHER LOCATIONS

SPIN STUDIO GROUP EX CLASS DESCRIPTIONS

enhance the workout. Choreography: Beginning; Level: Beginning/Intermediate; Impact: Low.

STRETCH FOR LIFE This 45-minute class is devoted to stretching and body awareness. Breathing and relaxation techniques are practiced as well. Choreography: None; Level: Beginning; Impact: None.

TAI CHI Tai chi uses slow, smooth body movements to achieve a state of relaxation of both body and mind. As a system of physical exercise used to improve and maintain health, tai chi can also strengthen the cardiovascular and immune systems. Choreography: None; Level: Beginning; Impact: None. This class can be adapted to meet all fitness levels.

ULTIMATE CONDITIONING This is the ultimate calorie-burning workout, combining intervals of cardiovascular step drills, concentrated weight training and plyometric options.

WAKE UP SUN SALUTES These mixed-level classes include a combination of breath work (pranayama), postures (asana), meditation and relaxation. Classes may incorporate a variety of yoga styles and poses.

WILL POWER AND GRACE This is the high-energy, cardiovascular solution mind-body practitioners have been looking for and the foot-fitness conditioning program athletes need. This workout is as philosophical is it is physical, where full-body functional workout meets sports psychology. Smart and safe barefoot training methods strengthen the feet while correcting imbalances in ankles, knees and hips. Choreography: None; Level: All; Impact: Mixed.

YIN YOGA Yin yoga is a cooling and meditative practice that is a wonderful complement to more active forms of exercise. In yin yoga, poses target the hips and low back and are held for 3-5 minutes, allowing the muscles to relax and the connective tissues and joints to gently stretch. While the practice can be relaxing and restorative, it also cultivates discipline and focus by encouraging stillness and deep inner listening.

YOGA BASICS This class is for students with little or no yoga experience and is recommended as a good foundation for yoga practice. Basic postures and breath work are taught with the goal of building strength, flexibility, balance and endurance. Basic alignment is stressed.

YOGA CORE This athletic style of yoga includes breath work, core work, yoga postures and relaxation.

YOGA FLOW This class introduces increased movement and breath connection to basic yoga postures using a variety of styles. It is a full mind/body practice appropriate for people of all ages and skill levels.

ZUMBA High-energy and motivation music makes this easy-to-follow Latin dance/aerobics class fun and a workout.

STRENGTH TRAINING This class features weight work for the large muscle groups of the torso and extremities as well as the small muscles for core strength. The focus is on balance, extension and rotation. Choreography: None;

Level: Beginning/Intermediate; Impact: Low.

STRETCH AND STRENGTH This non-impact aerobics class features in-depth core muscle work. Various stability-building and balance apparatus are used to



JUNIOR RULES

• Juniormembersarerequiredtoconductthemselvesina courteous and respectful manner while using the club facilities. If any rule is violated, a junior’s membership privileges may be suspended.

• Juniorsages7to10mustbeinasupervisedormoni-tored area at all times if they are not with an adult.

• Thehoursforjuniorsages11to13areopen-9p.m.,Mon-day through Friday; and all hours on weekends and legal holidays.

• Juniors14andolderareallowedintheclubhousewithoutanaccompanying adult from opening to closing throughout the year.

• Juniormembersmustcheck inwhenenteringtheclubatthe Athletic Entrance, Front Desk or fourth floor security entrance. Juniors ages 7 to 10 must provide their name and/or membership number. Members ages 11 to 17 must scan their current photo membership card.

• Juniorsareencouragedtoenter theclubbytheAthleticEntrance. Juniors may not congregate in the Main Lobby while waiting to be picked up.

• Juniormembersarenotallowedtosponsorguests.

• TheJuniorLoungeandE&CGalleryareavailableforusebyjuniors during junior hours.

• Properattireisrequiredinthesocialareasoftheclubinclud-ing the Main Entrance, lobbies and first-floor restaurants. See Club Rules or Dress Code brochure for details.

• Basement-levelsenior lockerrooms,saunas,steamroomand whirlpool are off limits to juniors except on Family Days when accompanied by an adult member.

• Juniorsages7to17mayusetheeastSunDeckduringopen swim hours in the Sun Deck Pool.

FACILITIES HOURS AND RULES

• Dressshoesormarking-soledshoesareprohibitedoncourts, gymnasium, and in all studios.

• Handball:Juniorsmayusehandballcourts1-6,exceptdur-ing prime time or when in use by senior or intermediate members. Juniors must vacate the court if senior or inter-mediate members wish to use the court. Junior members are expected to adhere to all court rules and regulations. Reserve courts online or by calling 503-517-7599.

• Squash:Juniorsmayusesquashcourtsexceptduringprimetime hours (11:20 a.m.-1:30 p.m. and 5-7 p.m.) or when in use by senior or intermediate members. Juniors must vacate the court if senior or intermediate members wish to use the court. Reserve courts online or by calling 503-517-7584.

• Racquetball: Juniorsmayuse racquetball courts5-10,except during prime time hours (5:30-7:30 p.m.) or when in use by senior or intermediate members. Juniors must vacate the court if senior or intermediate members wish to use the court. Junior members are expected to adhere to all court rules and regulations. Reserve courts online or by calling 503-517-7599.

WINTER 2015 CLASS GUIDE GENERAL INFORMATION• Tennis:Juniorsareallowedtoreserveonepre-reserved

court per week, but may play on as many day-of-play courts as are available. Juniors are not allowed to reserve tennis courts during adult prime times: 9:30 a.m., noon and 5 p.m. Junior open play is held Monday through Friday on tennis courts 1-4. Group and private tennis instruction is available by calling the Tennis Office at 503-223-6251, ext. 592. All tennis court reservations must be made or cancelled by calling the reservation line at 503-517-7590. Tennis court attire: No cutoffs, swim suits, jeans or exercise outfits. Shirts must be worn.

• Adultweightrooms:Juniorsmustbeage14oroldertousethe adult weight rooms. They may use the rooms during the hours they are allowed in the club.

• JuniorWeightRoom:Juniorsages7to13mayusetheroom Monday through Wednesday from 3:30-7 p.m.; Thursday and Friday from 3:30-6 p.m.; and Saturday and Sunday from 10 a.m.-2 p.m. For holiday hours, contact Junior Sports Supervisor Mike Donovan at 503-517-7578 or [email protected].

• Swimming pools:Pool schedules are available in theAquatics Office, on the -M-formation Walls and at www.theMAC.com/aquatics.

Athletic Services Ed Stoner 8 a.m.-4:30 p.m. basement 503-517-7530

Aquatics Lisa Virtue 8 a.m.-4:30 p.m. mezzanine 503-517-7508

Child Care Jenny Robinett 8 a.m.-5 p.m. Parking Structure 503-517-7217

Fitness Darrell Duvauchelle 8 a.m.-4:30 p.m. basement 503-517-7545

Gymnastics Meg Doxtator 9 a.m.-5:30 p.m. Parking Structure 503-517-7562

Junior Sports Dan Baggett 8 a.m.-5 p.m. West Gym 503-517-7571

Member Events Abby DenUyl 8 a.m.-5 p.m. first floor 503-517-7265

Outdoor Chad Failla 9 a.m.-5 p.m. Main Gym East 503-517-7574

Squash Ashley Read 10:30 a.m.-6 p.m. mezzanine 503-517-7585

Tennis Wayne Pickard 8 a.m.-4:30 p.m. Parking Structure 503-517-7594

Batting/Lacrosse/Golf Cage reservation required 7 a.m.-4:30 p.m. Main Gym East 503-519-0651

MANAGERS AND OFFICE HOURS

PETTYGROVE physical therapy & sports rehabil itation

Conveniently located in Northwest Portland inside the Northwest Center for Orthopedics and Rehabilitation

An independent physical therapist owned and operated practice

1515 NW 18th Ave, Suite 400 I p: (503) 228-1306 I w: pettygrovept.com

Individualized orthopedic and sports medicine rehabilitation focused on you

• Orthopedic & sports injuries • Post-‐surgical recovery • Sports screening & injury prevention • Total joint replacement

• ASTYM® certified therapists • Manual and manipulative certified therapists • Board certified orthopedic specialists

Your rehabilitation experts for:

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Here’s to your health!Whether you’re coming back from an injury,

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mac winter 2015 class guide

Documents

tennis pages

pilates pages

dance pages

soccer pages

gymnastics pages

squash pages

golf pages

karate page