Fitness
Couch Potato Programs
Couch Potato Walkers
March 8th - April 24th
Mondays, 6:00 pm
This 6-week program is designed to get you off your seat and on your feet. Concentration is on walking a little farther or a little faster each week to achieve the goal of walking three miles on April 24 at the
Dogwood Run. This program is
specifically designed for beginning walkers.
Members $20
Comm. Part. $30
Couch Potato to 5K Program
February 15th - April 24th
Mondays, 6:00 pm
This 10-week program will move you from the couch and inactivity to a 5K finisher. Program is designed and led by a Certified Personal Trainer and experienced 5K runners. Participants begin with walking and slowly progress to a running
program in a group setting to allow for support. Group meets once per week and assignments for weekly activity will be given. The program will culminate with the Dogwood 5K Run on April 24. Program
covers the 5K entry fee and all
participants will be automatically entered.
Members $30
Comm. Part. $45
10K Program
March 14th - May 29th
Sundays, 2:00 pm
Program designed to train you for your first 10K on May 29th in
Neosho MO. Program will help you complete your first 10K and/or
improve your time.
Program includes one day a week of running and two days a week of cross-training with a certified
personal trainer, a t-shirt and a
workout program that will help you reach your goals. Prerequisite:
Comfortable running a 5K distance.
Members $45
Comm. Part. $65
Half Marathon Program
March 14th - June 12th
Sundays, 2:00 pm
Program designed to train you for your first half marathon on June 12th in Joplin MO.
Program will meet once a week plus two optional days of cross-training to prepare you for your half
marathon on June 12th. Prerequisite:
Comfortable running a 5K distance
Members $60
Comm. Part. $75
Neosho Freeman
Family YMCA
Four States Flattest
10K Run / 2 mile Kids’ Run
Saturday, May 29th
7:30 am Race Day Registration & Packet Pick-up
8:30 am Race Begins
(Walkers begin behind runners)
10:00 am Post Race Celebration
10:30 am Awards
Race Awards:
All Participants receive an official Four States Flattest T-shirt. All Kids’ Run
participants receive participation medals. Age group awards for male and female
divisions for the 10K Run will be:
19-U 40-49
20-29 50-59
30-39 60+
The Course:
This course is a certified, flat 10K Course that lends itself to personal best times. Race begins just behind the Neosho YMCA Family YMCA and runs through Neosho
Industries and Crowder College areas, ending at the Neosho Freeman Family YMCA. All areas are low traffic and the course is monitored.
Pre-registration Fee by May 14: $20
12-U Kids’ Run: $10
Day of Race Registration Fee: $25
BAM for ages 5-7
(Body Awareness and Movement)
Mondays, 6:00-7:00 pm
YMCA Gym
FREE!!!
A program for 5-7 year olds that keeps them moving and creates body
awareness, core strength, and
coordination. A variety of fitness, sports, and play components are blended together to create a fun, fast-paced environment.
Wild CATS for ages 8-14
(Wild Core and Agility Training)
Tuesdays, 6:00-7:00 pm
YMCA Gym
FREE!!!
A program for 8-14 year olds that is designed to develop core fitness,
reaction time, and strength and
endurance. Participants will
experience a variety of fitness, sports, strength training, and play components in a fun, face-paced
environment.
4 by 4 Stroke Program
T & TH
6:00 - 6:45 pm
Four weeks, four different strokes and you will continue to improve your swimming stroke mechanics. Participants must be 16 years or older who can swim a minimum of 100 yards of freestyle continuously.
Must have 6 participants in the class.
Members $18
Comm. Part. $32
Swim Masters
Tuesdays, 6:00-7:00 pm
Begins January 5
An adult competitive level swim program that is focused on stroke technique improvement, increase efficiency, and personal best times. Coaching, stroke drills, endurance work, and sprint work will be
provided through weekly workouts.
Members: $20.00/ month
Community Participants and AWAY members: $50.00/ month
Youth Fitness Equipment
Ages 8-11 year olds are now allowed in the fitness center on the new youth fitness equipment!Sign-up your child for a orientation at the Welcome Center!
Freeman Southwest Family YMCA Four States Flattest
5K Run / 2 mile Walk/ 2 mile Kids’ Run
Saturday, November 7, 2009
8:30 am Race Day Registration
9:30 am Race Begins
Post race celebration and awards after
completion of all events.
Pre-registration & packet pick-up begins Friday, November 6th 5-9 pm.
Race Awards:
All Participants receive an official Four States Flattest T-shirt. All Walkers and Kids’ Run participants receive participation medals. Age group awards for male and female divisions for the 5K Run will be:
19-U 40-49
20-29 50-59
30-39 60+
The Course:
This course is a certified, flat 5K Course that lends itself to personal best times. Race begins just behind the Freeman Southwest Family YMCA and runs through Neosho Industries and Crowder College areas,
ending at the Freeman Southwest Family YMCA. All areas are low traffic and the course is monitored.
Pre-registration Fee by October 31: $20
12-U Kids’ Run $10
Day of Race Registration Fee: $25Fitness Evaluation Days
Tuesday, January 12th
3:45 - 5:45 pm or
Wednesday, April 21st
10:30 am - 12:30 pm
Free testing for ages 16+. Find out what your baseline fitness level is and what you need to improve your health.
Includes cardio, strength, flexibility and body composition.
