Looking for a short, sharp workout that’ll inspire you to the next level of fitness, while strengthening and toning your body? CXWORX™ is for you! This program is based on cutting-edge scientific research and will get you into class and on your way in just 30 minutes! CXWORX™ really hones in on the torso and sling muscles that connect your upper body to your lower body. It’s ideal for tightening your tummy and butt, while also improving functional strength and assisting in injury prevention. It’ll help you run faster … play harder … stand stronger! You might still be asking, “What’s in it for me?” A quick, efficient workout in 30 minutes A tough workout that challenges you mentally and physically Tightens and tones core muscles Improves functional strength for balance, mobility and injury prevention Better understanding of how the core works and its importance to your physical health Motivates you to venture outside your comfort zone “That sounds really hard. How fit do I need to be?” Les Mills CXWORX™ is low impact and low cardio. Just bring your strength and determination! This class caters to all levels. Check out the latest Group Fitness schedule to find a CXWORX class that works for you!
BootCamp or Melt Down, the RFC’s small group training programs are motivating and led by Personal Trainers! Different than group fitness classes, these programs will tailor workouts to fit your needs and ability levels while challenging your limits. In a specific study done at Pennsylvania State University took 84 active individuals and split them into two groups. Both groups did 5 hours of exercise per week for six weeks – the difference between the two was what they did with one of those 5 hours. Group A did 3 hours of cardiovascular training – Spin, Zumba, running, swimming, etc. – as well as two BodyPump classes. Group B also did 5 hours of exercise per week but instead of 3 cardiovascular workouts, substituted one of these for two HIIT style workouts (like Melt Down) along with the two BodyPump classes. The results were remarkable. In 6 weeks, Group B saw a 11.4% decrease in Trilyceride level, a 4.7% increase in Aerobic Fitness, a 1.3% Body Fat decrease, a 13.5% increase in Back Strength and a 1.5cm decrease in Waist Circumference compared to Group A. In other words, Group A saw benefits to their 5 hours/week training schedule and Group B saw benefits ABOVE AND BEYOND those found in Group A. Are you ready to change your body? Are you ready to meet and exceed your fitness goals? Melt Down can and will help you do that!
You might have heard that the RFC now has a mobile app ‘MemberMe+’ available in the Apple store as well as Google play. The app is free, but why should you download it? 1.) Instant notifications about RFC events and happenings. After downloading the app, I recommend going into the settings menu and identifying which push notifications you would like to receive. Then receive instant notifications that pertain to your interests. 2.) Schedules at a glance. Wondering if the recreation pool is open on your children’s winter break? Can’t remember if your favorite group fitness class starts at 5:00 or 5:15? The RFC app has interactive schedules that allow you to add classes to your phone’s calendar and set reminders as well as PDF schedules that mirror the paper versions we have in our facility and the images we post on Facebook. 3.) Current facility flyers in the palm of your hand. Did you forget to grab a flyer for the new Group Personal Training program? Is there already too many flyers and notices hanging on your refrigerator? Help the RFC become a little ‘greener’ and see all of our facility flyers in the ‘News/Events’ tab on the RFC app’s homepage. Plus many other special features!!!
Has the RFC help make a positive difference in your life? Has working out at the RFC helped you achieve your health or weight loss goals? Has adding physical activity to your daily routine changed the way you live? We want to hear about it! Please tell us your success stories.
2016: May-June, get 50% off annual membership for ‘NEW’ (not member for two years) December promotions at the RFC. Throughout the month of December come in and pick a snowflake for your chance to receive a 5%-50% discount on any new or renewing membership! Is Santa still shopping for the kids? Why not give the gift of health and pick up a 3-month, non-UMM student membership for $75 . Want a stocking stuffer for someone else that you care about? Purchase an RFC gift certificate and for every $20 you spend we will add $5 to it!
The first Saturday of every month is FREE FAMILY FUN DAY! Gather your family members, grab your swim suits and join us for open gym & open swim! We are open from 8:00am – 9:00pm. Click here for pool schedules. Sorry, group fitness classes are not included in Free Family Fun Day.
The RFC is now offering a May Session of Tiger Sharks in addition to the summer & winter sessions! Get your swimmers signed up for this four week session to help prepare them for early summer Swim meets. Semi-Private and Water Babies swimming lessons information is out in Tiger Tracks. Semi-Private lessons take a maximum of four swimmers per level so your child will received more individualized attention. Water Babies is for children 6 months – 2 years with a caregiver. The Group Fitness schedule. HIIT Deep takes High Intensity Interval Training to the water to give you the kick of a high intensity workout in this low impact interval class in the pool. HIIT Deep takes place in the competition dive well for a great workout with zero impact.
The RFC Training Clinics are perfect for your 5th-10th grader. Programs are designed by RFC personal trainers and delivered by MAHS and UMM athletes. Also, clinic participants are placed in two different grade levels (5th-7th grade and 8th-10th grade) to offer appropriate training programs. RFC Summer Camps are offered through the Community Education ‘Summer Sizzle’ program. Check their website (www.morris.k12.mn.us) or call 589-4394 to find out more and register.
The Regional Fitness Center in Morris, Minnesota is a University of Minnesota, Morris Campus and Community Partnership. The center was formed in 1999 as a non-profit joint powers fitness center serving UMM, the City of Morris, Stevens County, and the Morris Area Schools. Our mission is to offer individuals and families, quality and affordable fitness and wellness opportunities.
Regional Fitness Center
626 East 2nd Street
Morris, MN 56267
Phone: (320) 589-6485
Fax: (320) 589-6477
Looking for a short, sharp workout that’ll inspire...
BootCamp or Melt Down, the RFC’s small group...
You might have heard that the RFC now has a mobile...