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2017 Fall Brochure PDF

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n o i t a e r 7 c 1 0 e 2 R l l e a F l o p l a W DEPARTMENT INFORMATION Mission Statement Contact Us: The Walpole Recreation Department enriches the quality of life in Walpole by offering first- Phone: 508-660-6353 rate programming to meet the recreational, educational, and cultural needs of our Location Blackburn Hall at 30 Stone Street community and by keeping its facilities safe Studio East at 5 Wolcott Ave. and well-maintained for people of all ages. Mailing Address: Walpole Recreation Recreation Committee 135 School Street Unless otherwise noted, the Recreation Com- Walpole, MA 02081 mittee meets on the second Wednesday of each month at 5:30pm in Lower Blackburn Hall. Website: www.WalpoleRec.com Email Address: [email protected] Members RichardMcCarthy, Chair Associate Members Joseph Grant, Vice-Chair Lorraine Dundon Recreation Program Information Michael McGrath Jeffrey Hutnick Anneliese Fair Robert Taglienti To Register William J. Buckley, Jr • Mail-In Registration: You can register by mail if you are unable to stop by the Recreation Department. No confirmation will be mailed. Recreation Staff • Online Registration: You can register on-line by going to WalpoleRec.com Patrick Shield Recreation Director and following the steps. [email protected] 508-660-6353 • Pre-Registration: Pre-Registration is mandatory for all programs. Brendan Croak Assistant Director • Registration is conducted on a first-come, [email protected] 508-660-6370 first-served basis. Prompt registration is recom- mended as many programs fill up fast and/ Lauren Macomber Program Coordinator or may be cancelled if minimum registration [email protected] 508-660-6374 numbers are not met. • Complete payment must accompany Arielle Carney Recreation Coordinator each registration. [email protected] 508-660-6371 • Be prepared to demonstrate proof of Walpole residency. Kristin Sawyer Program Coordinator [email protected] 508-660-6353 Deadlines Please note that, in order to appropriately Lauren Antonetti Program Coordinator plan for staff, supplies, and other contracted [email protected] 508-660-6353 expenses, a late fee may be assessed for registrations beyond a program’s advertised deadline. page 2 DEPARTMENT INFORMATION Non-Resident Qualification Fee Reduction Policy Non-resident fees apply to those not living in The Walpole Recreation Department recogniz- Walpole. es that fees may place a hardship on families interested in participating in public recreation Insurance/Liability programs. Through the generosity of residents, The Walpole Recreation Department does not businesses, and organizations in town, the provide accident or hospitalization insurance Smiling Eyes Scholarship has been established for any of our program participants. All partic- to offer financial assistance to eligible Walpole ipants are strongly advised to have adequate families to enroll their children in town-spon- personal coverage. Participation in all of our sored recreation programs. A fee reduction Walpole Recreation Department programs program is also available for eligible Walpole shall be at the registrant’s own risk. residents. For more information or to apply for the reduction, please contact Recreation Direc- Refunds & Transfers tor Patrick Shield. All inquiries are confidential. The Walpole Recreation Department offers recreational programs that are self-supporting. Credit Card Convenience Fee Due to expenses to hire staff, purchase sup- For many years the Recreation Department plies / materials, and contract other expenses has accepted credit and debit cards for pay- in preparation for programs, the department ments of program fees and paid the processing cannot offer full refunds. In cases where a pro- charges imposed by credit card companies on gram participant wishes to unregister or with- those transactions. As the use of these cards draw from a Recreation Department program, has increased, these charges have become full credits will automatically be issued for use prohibitively expensive for the Recreation De- toward the cost of a future Recreation Depart- partment. As a service to our registrants, we ment program. Credits are non-transferable will continue to accept credit and debit cards and non-refundable. There are no partial cred- for the payment of services, however beginning its. Refunds may be issued upon request, how- April 1, 2017, a 3.00% convenience fee will be ever a 20% administrative fee of the overall added to all credit and debit card payments. program cost will be deducted for each partic- Convenience fees will be nontransferable and ipant. The remaining 80% balance will be re- nonrefundable. Cash and checks will contin- funded to the participant by check within 7-10 ue to be accepted in person at our location at business days. The Recreation Department will Blackburn Hall. not issue refunds for any credit card conve- nience fees incurred. No refunds will be issued Participant/Spectator Behavior without 48 hours’ notice prior to the start of the Behaviors of participants or spectators that program. pose a risk to the participant, other partic- ipants, staff or alters the program to such a Exceptions to the “No Refund’ policy shall only degree that we are no longer offering the in- be made under the following conditions: tended program, will be cause to remove the - Program cancellations by the Department participant or participants from the program - Cases of medical hardship, which must be temporarily or permanently. accompanied by a doctor’s note. page 3 Youth Programs American Girl Doll Create & Play $60 / person Craft Club $55 / person Ages 5 - 10 Instructor: EventFULL Staff Grades K - 6 Instructor: Recreation Staff Saturdays 1:00 - 4:00pm Wednesdays 4:30 - 5:15pm Studio East Minimum: 6 Blackburn Hall Minimum: 8 Join the team from Event-FULL! and bring your This club will create a different craft project each American Girl Doll or favorite stuffed animal to a workshop week that the kids can take home. Materials included. you will both enjoy! What you make and take home will lead to several hours of continued play and enjoyment at home! DAY: DATES: TIMES: Please send your child with a nut-free snack and drink. Wednesday 11/8 - 12/6 4:30pm - 5:15pm DAY: DATES: TIME: THEME: Digital Comic Book Design $180 / person Saturday Oct. 14 1pm-4pm Halloween Party Grades 3 - 8 Instructor: Josh Van Zak Saturday Dec. 9 1pm-4pm Winter Princess Saturdays 12:00 - 1:00pm Blackburn Hall Minimum: 5 Chess Club $28 / person Comic Books have served as a way to imagine the Grades 1 - 5 Instructor: Jeff Lennon world we want to live in, who we aspire to be, and how to Thursdays 4:00 - 5:00pm solve some of society’s toughest problems. Comic Books Blackburn Hall Minimum: 6 have created a language through which to express the val- Do you love playing Chess? Are you hav- ues we consider heroic and worth pursuing. This class ing a hard time finding others to play with? We have will give participants the tools to create their own com- the club for you! We will play tournament-style games ic books and learn vital skills in 3D modeling, algebra and each week. All skill levels welcome. No class 11/23. geometry, computer programming, graphic design, nar- rative development, and more. No class 10/28 or 11/11. DAY: DATES: TIMES: Thursday 9/14 - 10/12 4:00pm - 5:00pm DAY: DATES: TIMES: Thursday 11/2 - 12/7 4:00pm - 5:00pm Saturday 9/16 - 11/18 12:00pm - 1:00pm Halloween on Main $5/child, Ages 12 & Under Join us for our Annual Costume Parade and Trick-Or-Treating on Main Street! The parade leaves from Blackburn hall at 10am with trick-or-treating taking place immediately after. 10am, Saturday, October 28th at Blackburn Hall Pre-Registration required at WalpoleRec.com Youth Programs F.A.S.T Flag Football $76 / person F.A.S.T T-Ball $76 / person Grades 3 - 5 Instructor: F.A.S.T. Athletics Ages 3 - 6 Instructor: F.A.S.T. Athletics Wednesdays 4:00 - 5:00pm Saturdays 9:00 - 9:45am Stone Field Minimum: 10 Stone Field Minimum: 8 F.A.S.T. Athletics will teach everyone game strat- Let’s take a walk through the fundamentals of Amer- egies, catching techniques and most importantly how to ica’s favorite pastime. The children will learn the basic skills work together as a team. The students will be able to par- in fielding, throwing, hitting, and base running. In addition, ticipate in different situational games such as Red Zone they will play games such as home run derby, last one stand- Defense, fourth and inches, and The QB Challenge as they ing, and running bases. This is an easy introduction into learn the importance of fair play. Each class will end with a t-ball where learning and skill development are our priorities. simulated game broken down into 4 quarters – the coach- es will have tons of plays ready to go for their teams! DAY: DATES: TIMES: Saturday 9/16 - 10/14 9:00am - 9:45am DAY: DATES: TIMES: Wednesday 9/13 - 10/11 4:00pm - 5:00pm Hip Hop $115 / person Ages 5 - 14 Instructor: Aly Pereira F.A.S.T Mini Sports $76 / person Tuesdays 6:00 - 7:00pm Ages 3 - 6 Instructor: F.A.S.T. Athletics Studio East Minimum: 5 Saturday 10:00 - 10:45am Come join in on the fun of learning the latest dance Blackburn Hall Minimum: 8 moves to the most popular music out right now! Students This program is a combination of warm-up games and will learn various dances to popular songs. The class incor- sports such as soccer, kickball, and tball. It will ease children into porates choreography and different forms of freestlye move- learning the basics of all these great games as well as teaching ment. At the end of the 8-week session, the children will have them the importance of team work! Each class F.A.S.T. Athlet- a short performance of their hard work. No class 10/31 or 11/7. ics will have new and exciting games planned for the students. DAY: DATES: TIMES: DAY: DATES: TIMES: Tuesday 9/19 - 11/21 6:00pm - 7:00pm Saturday 9/16 - 10/14 10:00am - 10:45am Kickball Fun $23 / person F.A.S.T Super Sports $76 / person Grades K - 2 Instructor: Recreation Staff Grades K - 2 Instructor: F.A.S.T. Athletics Tuesdays 4:00 - 5:00pm Fridays 4:00 - 5:00pm Stone Field Minimum: 6 Blackburn Hall Minimum: 10 Kickball is a playground favorite and is played Get up, get going, & get active with a F.A.S.T. Athletics with traditional baseball rules with a few extra quirks Super Sports Program. F.A.S.T. Athletics will offer a variety of mixed in. Come and join us as we break up each week sports each week such as: Soccer, Mat Ball, Basketball, Dodgeball, into two teams and play a good old fashioned game and Kickball. Programs will include proper stretching & warm- of kickball. Grab your sneakers and bring your friends. up games as well as learning basic skills of each sport, each class will end with a high energy game with the sport played that day. DAY: DATES: TIMES: Tuesday 9/12 - 10/10 4:00pm - 5:00pm DAY: DATES: TIMES: Friday 9/15 - 10/13 4:00pm - 5:00pm page 5 Youth Programs Karate for Kids $54 / person See Ages Below Instructor: Impact Martial Arts See Days Below See Times Below Impact Martial Arts Minimum: 6 This program focuses on teaching the basics of martial arts along with building skills such as bal- ance body coordination, sharing, listening to your par- ents, fire safety, and more! This is a high-energy, fun class for the little ones. No class 11/22, 11/23, 11/24, 11/25. Session 1: Session 2: DAY: DATES: TIME: AGES: DAY: DATES: TIME: AGES: Tuesday 9/12 - 10/17 4:00pm - 4:30pm 5 - 7 Tuesday 10/31 - 12/5 4:00pm - 4:30pm 5 - 7 Tuesday 9/12 - 10/17 4:45pm - 5:30pm 8 - 12 Tuesday 10/31 - 12/5 4:45pm - 5:30pm 8 - 12 Wednesday 9/13 - 10/18 3:15pm - 3:45pm 3 - 4 Wednesday 11/1 - 12/13 3:15pm - 3:45pm 3 - 4 Wednesday 9/13 - 10/18 4:00pm - 4:30pm 5 - 7 Wednesday 11/1 - 12/13 4:00pm - 4:30pm 5 - 7 Thursday 9/14 - 10/19 4:00pm - 4:30pm 5 - 7 Thursday 11/2 - 12/14 4:00pm - 4:30pm 5 - 7 Thursday 9/14 - 10/19 4:45pm - 5:30pm 8 - 12 Thursday 11/2 - 12/14 4:45pm - 5:30pm 8 - 12 Friday 9/15 - 10/20 3:15pm - 3:45pm 3 - 4 Friday 11/3 - 12/15 3:15pm - 3:45pm 3 - 4 Friday 9/15 - 10/20 4:45pm - 5:30pm 8 - 12 Friday 11/3 - 12/15 4:45pm - 5:30pm 8 - 12 Saturday 9/16 - 10/21 10:00am - 10:30am 5 - 7 Saturday 11/4 - 12/16 10:00am - 10:30am 5 - 7 Saturday 9/16 - 10/21 11:15am - 12:00pm 8 - 12 Saturday 11/4 - 12/16 11:15am - 12:00pm 8 - 12 Monday soccer Saturday Soccer September 11 - October 16 September 16 - October 21 $39/$44 NR $54/$59 NR 2 Year olds: Ages: 2-4 9:30am-10am 9:00am-9:30am 9:45am-10:15am 3 year olds 10:30am-11:00am 10:30am-11:00am 11:15am-11:45am 4 year olds Ages: 5-7 11:30am-12:00pm 9:00am-9:45am (boys) 10:00am-10:45am (girls) 5 year olds 11:00am-11:45am (boys) 2:00pm-2:30pm Youth Programs Kids Yoga $49 / person Middle School Cross Country $80 / person See Ages Below Instructor: Michelle Peck Grades 6 - 8 Instructor: Fiona Murphy See Days Below See Times Below Mon & Thur 4:00 - 5:30pm Blackburn Hall Minimum: 8 Walpole High School Minimum: 31 Learn a series of poses and postures that help build To get a preview of high school Cross Country and strength and coordination, as well as develop confidence to compete against other middle school runners, join coach- and concentration. This will be a fun, interactive and imagi- es Fiona Murphy and Antonietta O’Toole on Mondays and native class that will enhance both the mind and the body! Thursdays for this eight-week Cross Country Program. This Each class will introduce new poses, breathing and relax- program will focus on strength, flexibility, endurance, tech- ation techniques that will be beneficial to children of all nique and speed, and all athletes will learn lifelong lessons ages. Please bring a yoga mat and water. No class 10/9. for effective stretching practices, good running form, and pacing. Athletes will be grouped by ability-level to train on DAY: DATES: TIME: AGE/GRADE: the high school cross-country trails and to complete work- Tuesday 9/12 - 10/10 10:00am - 11:00am Ages 3-5 outs on the track and streets around the High School. As Monday 9/11 - 10/16 4:00pm - 5:00pm Grades K - 3 athletes progress, they will be encouraged to compete Monday 9/11 - 10/16 5:00pm - 6:00pm Grades 4 - 6 at competitive invitationals/meets and local road races. ‘Lion King’ Musical Theater $115 / person **No running experience is needed, but it will be helpful to have built up some stamina prior to the Ages 5 - 14 Instructor: Aly Pereira start of practice by walking 2-3 times per week for Mondays 6:00 - 7:00pm about 15 minutes, for at least 2 weeks. No class 10/9 Studio East Minimum: 5 In this class, boys and girls will audition for a role in the DAY: DATES: TIMES: musical “Simba’s Medley Excerpts.” This play has been rewrit- Mon & Thurs 9/11 - 11/2 4:00pm - 5:30pm ten along the theme of the original “Lion King.” Children will sing, dance, and act their way into a world of excitement. Cos- tumes are encouraged, but not necessary. No class 10/9 or 10/30. Playgroup $85 / person Ages 2 - 5 Instructor: Recreation Staff DAY: DATES: TIMES: See Days Below 9:30am - 12:00pm Monday 9/18 - 11/20 6:00pm - 7:00pm Blackburn Hall Minimum: 6 Drop your kids off for fun! Play pretend games, read stories, and do arts and crafts. All of this and LEGO Masterbuilders Club $54 / person more while you are out and about! This is a drop- Ages 5 - 10 Instructor: EventFULL Staff off program. No class 9/19, 10/9, 10/17, 11/22, or 11/23. See Days Below See Times Below Studio East Minimum: 6 Session 1: Get ready to be inspired to design & build! Promoting DAY: DATES: TIMES: teamwork and pure childhood enjoyment, kids will have the op- Monday 9/11 - 10/16 9:30am - 12:00pm portunity to use thousands of LEGOs to create anything they Tuesday 9/12 - 10/24 9:30am - 12:00pm want as they become their very own LEGO Designer for the Wednesday 9/13 - 10/11 9:30am - 12:00pm day. Kids will have the opportunity to work together or alone Thursday 9/14 - 10/12 9:30am - 12:00pm as they use their imagination to create with bricks, clocks, bas- es minifigures and more…the building possibilities are endless! Session 2: The LEGOs stay with us but the memory will last a lifetime. DAY: DATES: Each guest will go home with a framed photo of themselves Monday 10/30 - 11/27 9:30am - 12:00pm taken with their LEGO creation as a nice memory from the Tuesday 10/31 - 11/28 9:30am - 12:00pm day. Please send your child with a nut-free snack and drink. Wednesday 10/25 - 11/29 9:30am - 12:00pm Thursday 10/26 - 11/30 9:30am - 12:00pm DAY: DATES: TIME: THEME: Sunday Sept. 24 1pm-4pm City & Superhero Saturday Dec. 9 9am-12pm Star Wars/Ninjago page 7 Blackburn Hall Presents 6 1 Blackburn Hall Presents is back and better than ever r e with a new director, Ava Straccia! b This program will have you heading to the red C m e carpet as students create, write, star in, and film their 4 l a v own movies with help from our staff! The p s, o program will end with a Movie Premiere Party and a m ss y N special showing for friends and family! a - r d u - s n r 5 s u 4 : 3 h 1 0 f T r r p e m o b m for anyone in $116 m : e t Grades 5 - 7 p e S per person Science Club $68 / person Sports & More $25 / person Grades 2 - 5 Instructor: Recreation Staff See Ages Below Instructor: Lauren Macomber Wednesdays 4:30 - 5:15pm Wednesdays See Times Below Blackburn Hall Minimum: 6 Blackburn Hall Minimum: 8 This club will create a different craft project each This program is a great way to introduce a vari- week that the kids can take home. Materials included. ety of new games and sports to your little athlete! Our fo- cus during this class will be on developing the children’s so- DAY: DATES: TIMES: cial skills and learning in a group atmosphere. No class 9/20. Wednesday 9/13 - 10/11 4:30pm - 5:15pm DAY: DATES: TIME: AGE: Stretch, Swing, & Sway $14 / person Wednesday 9/13 - 10/11 9:30am - 10:00am 2 year olds All Ages Instructor: Sarah Mount Elwononi Wednesday 9/13 - 10/11 10:30am - 11:00am 3 - 4 Thursdays 9:00am - 10:00am Wednesday 9/13 - 10/11 11:30am - 12:00pm 4 - 6 Blackburn Hall Minimum: 8 This class combines gentle stretch- Star Wars JEDI Training $60 / person es, visualization, action songs, and live- Ages 5 - 10 Instructor: EventFULL Staff ly dancing designed to unite mind, body and spirit. Saturday 9:00am - 12:00pm While there will be some aerobic activity the class is designed Studio East Minimum: 6 so that anyone can participate at their own speed. This is an in- Each Padawan will make and take home a Recy- tergenerational activity that builds community. No class 11/23. cled Droid, take part in a lightsaber training session, and learn what it is to be a Jedi Knight in training. Each child will DAY: DATES: TIMES: also go home with a framed photo of themselves with R2- Thursday 9/14 - 10/12 9:00am - 10:00am D2. Please send your child with a nut-free snack and drink. Thursday 11/2 - 12/7 9:00am - 10:00am DAY: DATES: TIME: Saturday Oct. 14 1pm-4pm page 8 Youth & Teen Programs Super Soccer Stars $134 / person Half Day Cafe See Ages Below Instructor: Super Soccer Stars Sundays 1:00 - 4:00pm Blackburn Hall Minimum: 6 Super Soccer Stars teaches soccer skills in a fun, 4th & 5th Graders! non-competitive, educational environment. Their phi- losophy is to use soccer to nurture, to build self-con- fidence, and to develop teamwork in every class. Join us at Blackburn Hall on half days for Kick & Play is a parent-child pre-soccer and move- music, games, karaoke, dancing, and more! ment program specifically designed for toddlers between 12 and 24 months. Our experienced instructors along with our $5 Half Day Cafe Membership required puppet friends, Mimi & Pepe, take you and your little one through a world of exciting physical activity. Individual at- - plus $5 at the door admission. Snacks, tention, positive reinforcement, and engaging original music pizza, and drinks are also available for help to develop pre-soccer skills that will have your toddler purchase. learning to balance, run, kick and play – all while having a blast! Session 1: Dates: DAY: DATES: TIME: AGE: September 29th, 1pm-3pm Sunday 9/17 - 10/15 9:00am - 9:40am 12 - 24 months October 27th, 1pm-3pm Sunday 9/17 - 10/15 9:45am - 10:25am 2 - 3 year olds Sunday 9/17 - 10/15 10:30am - 11:15am 3 - 4 year olds December 15th, 1pm-3pm Sunday 9/17 - 10/15 11:20am - 12:20pm 5 - 7 year olds Session 2: Skating Lessons $134 / person DAY: DATES: TIME: AGE: 3 and Up Instructor: Norfolk Arena Sunday 11/5 - 12/3 9:00am - 9:40am 12 - 24 months See Days Below See Times Below Sunday 11/5 - 12/3 9:45am - 10:25am 2 - 3 year olds Blackburn Hall Minimum: 6 Sunday 11/5 - 12/3 10:30am - 11:15am 3 - 4 year olds Learn to Skate is for all ages and levels. At Norfolk Sunday 11/5 - 12/3 11:20am - 12:20pm 5 - 7 year olds Arena, they follow the US Basic Skills Program. They offer a 25 minute lesson and then 25 minutes of practice. Tiny Tots is for Young Rembrandts Drawing Class $106 / person younger skaters usually between the ages of 3-6. The lesson is 25 minutes long and then can stay on for practice time with Grades K - 6 Instructor: Young Rembrandts Saturdays 10:00 - 11:00am a parent. Learn to Play Hockey Skaters have to know how to Blackburn Hall Minimum: 8 skate forward and backwards and full equipment is required. Back to school is in full swing with a selection of drawings that introduces students to a world of col- **These classes are now at Norfolk Arena located at 1 Dean St, Norfolk, MA 02056 or, pattern, and design. Say farewell to summer with our detailed still life drawing of a beach along with our cha- meleon and fire truck drawings. In keeping with the sea- Session 1: DAY: DATES: TIME: son, our stylized fall leaves drawing challenges our tech- nique and color scheme. No class 10/7, 11/11, or 11/25. Tuesday 9/5 - 10/24 5:00pm - 5:50pm Saturday 9/9 - 10/28 12:00pm - 12:50pm DAY: DATES: TIMES: Sunday 9/10 - 10/29 4:00pm - 4:50pm Saturday 9/16 - 10/21 10:00am - 11:00am Saturday 10/28 - 12/9 10:00am - 11:00am Session 2: DAY: DATES: TIME: Tuesday 10/31 - 12/19 5:00pm - 5:50pm Saturday 11/4 - 12/16 12:00pm - 12:50pm Sunday 11/5 - 12/17 4:00pm - 4:50pm page 9 Youth & Teen Programs Drivers Education (TDA) $70 / person 15 & 9 months Instructor: Teachers Driving Academy See Days Below See Times Below Blackburn Hall Minimum: 10 Teachers Driving Academy is now offering class- Sock Hop es at Walpole. This low fee covers 30 hours of mandatory classroom instruction. There are no hidden fees and there is no charge for the required parent class. Students are asked Ages 1 - 8 to bring snacks and drinks from home. They must bring a notebook, pen and a copy of their birth certificate. At least one parent must attend the Parent Class. If you cannot at- Come dance your socks off in Blackburn Hall at our tend during the session the student is registered for, you Pre-School Sock Hops! may attend during another session. A parent must attend With family-friendly playlists and dance lights the parent class, unless one has already attended within the covering every inch of Blackburn Hall, you won’t last five years. YOU DO NOT HAVE TO ATTEND WALPOLE want to spend your Friday night anywhere else! HIGH SCHOOL OR BE A WALPOLE RESIDENT TO ATTEND. Fall Session: $10/Family, all kids receive a snack and drink Parent & Student Class: October 17th, 6pm-8pm Student Class: October 18th & 19th, 24th-26th, 31st, September 15th, 5pm-6pm November 1st, and 2nd, October 20th, 5pm-6pm Final Student Class/Test Date: November 3rd, 5pm-9:15pm 6TH, 7TH, AND 8TH GRADE SEPTEMBER 15, 2017 | 7:30-10PM | 6TH GRADE DANCE $5 DOOR FEE W/ MEMBERSHIP CARD OCTOBER 20TH, 2017 | 7:30-10PM | 7TH & 8TH GRADE DANCE $5 DOOR FEE W/ MEMBERSHIP CARD NOVEMBER 17TH, 2017 | 7:30-10PM | 6TH - 8TH GRADE ACTIVIY NIGHT $10 DOOR FEE W/ MEMBERSHIP CARD (PRE-REGISTER)

Description:
es Fiona Murphy and Antonietta O'Toole on Mondays and. Thursdays for this eight-week Cross Country Program. This program will focus on strength, .. class. Work your core doing exercises like planks, crunches, squats, and push-ups, and get your heart rate up and pump- ing with some invigorating
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