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YMCA Health & Fitness
YMCAs are collectively the largest provider and promoter of health and fitness programs, active in more than 10,000 communities across the country. Locally, the YMCA of Cass and Clay Counties has been voted the #1 place for exercise in the Fargo-Morrhead area. This can be attributed to the YMCA's continued commitment to offering high quality, cutting-edge programs, instruction and equipment.
Health & Fitness Programs
In addition providing exceptional facilities to allow you to reach your wellness goals, the YMCA offers programs to help you get started and keep going.
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Included in Membership
Racquetball/Handball Courts
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Specialty Programs - additional fees may apply
Other Programs
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Group Fitness Classes
Group Fitness classes offer participants the chance to stay active and motivated under the instruction and supervision of certified staff. Classes are offered daily on a drop-in basis. Just grab a class card when you check in at the front desk to reserve your spot. CLICK HERE for the group fitness class sechedule.
Formats Offered:
Simple Series
The Simple Series is perfect those who are new to group fitness.
Classes include Simple Step & Stretch and Simple Cycle.
BODYPUMP™
This is the original barbell class that strengthens your entire body. This 60-minute workout challenges all your major muscle groups by using the best weight-room exercises like squats, presses, lifts and curls.
BODYSTEP™
This is the energizing step workout that makes you feel liberated and alive. Using a height-adjustable step and simple movements you get huge motivation. Cardio blocks push fat burning systems into high gear followed by muscle conditioning tracks that shape and tone your body.
BODYVIVE™
This is the low-impact group fi tness workout that lets you choose just how hard you work using the VIVE™ balls, VIVE™ tubes and optional hand weights. Best of all, you finish feeling thoroughly rejuvenated.
Cycle
This fitness and athletic training class is conducted on stationary cycles using music and imagery to propel riders through a heart pounding and non-impact workout.
Cardio
The YMCA offers multi-level classes where instructors can challenge both the “fit”
and encourage the “novice” exercisers. Classes include Step, Kickboxing and Cardio AM. Plus, three classes combine fitness and dance: Zumba, Belly Dancing and Hip Hop Hustle!
Yoga & Pilates
The YMCA offers a style of yoga that combines the traditions of yoga along with the principles of exercise for strength and flexibility training. STOTT Pilates™ is the optimal way to achieve strength, fl exibility and endurance, without adding bulk. You will strengthen the core of the body and deep abdominals.
Water Exercise Classes
The YMCA has many levels of water aerobic activities. Classes are included in your membership and offered on a drop-in basis. Feel free to stop by the swimming pool and check them out or ask for a tour at the time of a class you may be interested in to observe a class. Not sure where to start? Contact Pauline Alba 701.364.4167 for a class recommendation.
Click Here for the current aquatics schedule.
Click Here for more programs in aquatics.
Fitness Center Orientations
The YMCA fitness staff is here to help you get started reaching your fitness goals through a series of three free orientations for members. These orientations are designed to help you get familiar with our pull-pin weight machines and find your starting settings. New members are encouraged to take advantage of this opportunity to help them become more comfortable and confident in the fitness center. Simply contact the fitness staff to set up an appointment to get on your way to a more fit you.
Active Older Adult Programs
SilverSneakers® Muscular Strength & Range of Movement
Have fun and move to the music through a variety of exercises designed to increase muscular strength, range of movement, and activity for daily living skills. Hand-held weights, elastic tubing with handles, and a ball are offered for resistance; a chair is used for seated and/or standing support.
SilverSneakers® Cardio Circuit
This class combines fun with fitness to increase your cardiovascular and muscular endurance power with a standing circuit workout. Upper body strength work with hand-held weights, elastic tubing with handles and a ball is alternated with non-impact aerobic choreography. A chair is offered for support, stretching and relaxation exercises.
SilverSneakers® YogaStretch
This class will move your whole body through a complete series of seated and standing yoga poses. Chair support is offered to safely perform a variety of postures designed to increase flexibility, balance and range of movement. Restorative breathing exercises and a final relaxation will promote stress reduction and mental clarity.
SilverSneakers® SilverSplash®
Activate your aqua exercise urge for variety! SilverSplash® offers LOTS of fun and shallow water moves to improve agility, flexibility and cardiovascular endurance. No swimming ability is required, and a special SilverSneakers® kickboard is used to develop strength, balance and coordination.
Classes are included in your YMCA membership!
Click here for a schedule of group fitness classes, including SilverSneakers®
If you have a qualifying health plan, your entire membership may be FREE!
Contact Mandy Zastre at 701.356.1468 or e-mail for more information.
New to Fitness
When you are ready to commit to your health, the YMCA wants to help you get started right. We have compiled a "New to Fitness" brochure that highlights all of the classes, fitness areas and programs that are great for beginners. Our goal is to help you learn the basics and get motivated to keep with your new program. Click Here to download the brochure, or stop by either front desk to pick one up.
Blood Pressure Screening
The YMCA offers free blood pressure screenings for all members. This simple test can be done by any fitness staff.
Commit to be Fit
Have you struggled with developing or maintaining a workout routine? We offer a FREE class for members who want to enjoy a lasting, healthy lifestyle and Commit To Be Fit! This class includes information on the basics of exercise and nutrition, class discussion and group workout. Classes are limited to 20 people.
Click Here for Current Program Dates
Tone Up & Tie the Knot
Are you a soon-to-be bride, bridesmaid, or even a guest at an upcoming wedding? We want you to TONE UP AND TIE THE KNOT with us first! Our boot camp style class uses cardio and circuit training to get you feeling and looking great. This class will help you increase your muscle tone and confidence so you are wedding-ready. It’s also a great way to meet other wedding party members and exchange wedding-planning tips. Be one of the first to register for this NEW class!
Click Here for Current Program Date
W.O.W. (Women on Weights) -
This three-week program is designed to give women the knowledge and confidence to perform a free weight training workout. You will gain results through education, motivation and personal attention.
Click Here for Current Program Dates
Personal Training
Working out with a personal trainer will assist you in reaching your fitness goals
quickly and safely. Your YMCA currently has two independent trainers available:
Jeff Duerr 701.239.9556
Becca Murphy 701.361.4628
*Additional fees apply.
Massage Therapy
The YMCA has three independent massage therapists:
Fercho YMCA
(Appointments - 701.293.9622)
Greg Glur
Jerry Wendel-Daub
Schlossman YMCA
(Appointments - 701.866.3463)
Erica Satter
Climbing Wall Programs
Advanced Climbing
(Ages 14+) Develop climbing technique, including: footwork, body positioning, controlled breathing, route climbing, crack climbing and more. Watch yourself become a better climber each week! Wednesday Evenings, Included in Membership
Fitness Climbing
(Ages 14+) Climbing provides one of the best full body workouts by involving ones cardiovascular system as well as sculpting and toning muscles. Come on a weekly basis to get a fun work out or just a few times to learn the basics on how to establish your own climbing workouts. Wednesday Evenings, Included in Membership
Intro to Indoor Climbing
(Ages 14+) This 60-minute class gives you an introduction to the basic skills needed to safely enjoy climbing and belaying on your own at the YMCA. Climbers must pass a certification test to become belay certified. Please call 281-0126 to reserve your spot in the class at least 24 hours in advance. If you are the only person registered, you must bring another climber with you. CLICK HERE to view the current climbing schedule for class days and times. Included in Membership.
For more information on climbing wall programs, please contact the Youth Director at (701) 356-1453.
Bible Study
Friday Evening Bible Study
You are invited to a Bible study at the Fercho YMCA on Friday evenings from
7:30-8:30 p.m. There is no cost to attend. For information, call John Dabill at (701)
541-4290.
Adult Sports
Racquetball League
Matches are played at the Fercho YMCA in Fall and Winter. Contact Dave Harman at (701) 364-4116 for addtional information.
Divisions: Men’s – A, B, C, D, & Novice Women’s – A, B, C, D, & Novice
Adult Member Basketball
Pick up games are played at the Fercho YMCA over the noon hour Monday - Friday and several early morning and evenings each week. Click Here for current dates and times.
LIVESTRONG at the YMCA is a 12-week fitness program designed for cancer survivors who have become chronically fatigued or deconditioned as a result of their disease and/or treatment. We are now enrolling for new sessions of this program. For details, please contact Meghan at (701) 364-4138.
Services are FREE and include a FREE 12-week YMCA Membership!
Coming Soon - LIVESTRONG at the YMCA Family Fitness Programming and Teen Programming!
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