OTAC Fitness

March events

30

SAT

2:00 p.m. - 4:00 p.m.

Ease into Flow

Join Breathe instructor Kerry Waters as she teaches you to find steadiness and ease in your flow. Learn how to properly jump forward and back in sun salutations and breakdown mechanics of postures so you feel stronger, confident and greater freedom through your movement. This is a learning experience. Come with questions - open format! Cost: $40 Sign up online or at the front desk.

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4-29

Mon | Tues | Wed| Thurs

11:00 am - 12:00 pm

Adult Basic Conditioning

Are you over 50? You need this! 8 semi-private sessions Start Date: March 4 Cost: $120 ($15/session) Session Times: MON | TUE | WED | THURS  @ 11AM Select times and days that work for you! Learn from the Experts! Master trainers and OTAC Directors, Shawn and Nick, will strengthen your ABC's. This valuable program will leave you with new knowledge on how to enhance your daily living and improve your exercise performance. Sign up at the front desk or otacfitness.com. MAX 6 PEOPLE PER CLASS ABC’S OF TRAINING. BODY AWARENESS BALANCE CONDITIONING BONE DENSITY

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April events

22-17

Mon | TUES | THURS | FRI

Strong Curves

Ladies, are you looking for a way to work out or get in shape without looking bulky? We have the PERFECT option for you.
 
Strong Curves is designed just for women! It will help you achieve:
🔶total body strength through proper weight lifting techniques
🔶a more shapely butt 🍑
🔶a flatter stomach
🔶nicely shaped shoulders
🔶toned thighs
PLUS, we will develop a program for you to continue with confidence.
 
This 4 week, 8 session program starts April 22!
 
Cost: $199 ($24.88 per session)
 
Max 6 participants per session. Reserve the times that work for you!
Session times:
Monday: 9:00 am
Tuesday: 5:00 pm
Thursday: 6:00 pm
Friday: 9:00 am

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13

SAT

10:30 am - 12:30 pm

All About Kettlebells

Join Certified Personal Trainer and Kettle Bell Expert, Nick Inniss, for OTAC's Kettlebell Workshop. During the 2 hour workshop/workout, you will learn the fundamentals of the following exercises, practice each exercise to understand technique and then put them all together for a complete Kettle Bell workout! 💪Swing 💪Turkish Get Up 💪Clean 💪Overhead Press 💪Squat Why Kettlebells? Simply put, with great efficiency, you can build muscular strength, muscular endurance and have a better understanding of how to apply power to your movement. Kettlebells work into ANY exercise scheme; alone, with dumbbells, with barbells, with the TRX. Take your training to the next level - sign up today!

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6

SAT

8:00 am - 12:00 pm

Burger and Shake Lifting Competition

Join us at OTAC Iron for our second annual Burger and Shake Lifting Competition! This competition is open to all. Recover from your workout with a burger and shake afterwards, you've earned it! Complete the challenge and be entered to win $150. This year has just a few slight changes. LEVEL 1 LEVEL 2 Deadlift 12,000lbs 5,000lbs Squat 10,000lbs 4,000lbs Horizontal Press 6,000lbs 2,500lbs Vertical Press 3,500lbs 1,500lbs Horizontal Pull 6,000lbs 2,500lbs Vertical Pull 6,000lbs 2,500lbs Direct Arm 2,000lbs 500lbs Suitcase Carry 75% Body Weight 55% Body Weight ***Participants must keep control of weight at all times*** Dead lift options- trap bar, conventional straight bar, sumo, squat stance The bar may not bounce! It must come to a full rest before another rep may be performed. Hips and knees must be fully extended at the top of the lift for it to count. All participants must select a non conventional bar (standard straight bar) to perform one movement to its completion. Squat (back squat, front squat, straight bar or safety squat bar) You must hit 90 degrees or parallel for each repetition. Hips and knees fully extended at the top of the lift for rep to count. Horizontal Press (bench press or dumbbell press) Must be a flat press. Bar must touch chest or dumbbells come to chest height, elbows must fully extend "lock out" for rep to count (if dumbbells are used the combined weight of the dumbbells of each repetition is what we are using). Vertical Press (may be done with a barbell or dumbbells) Note: if dumbbells are used, the combined weight of the dumbbells of each repetition is what we are using. Bar or dumbbells must come down the collar bone/shoulder height and elbows must fully extend. “Lockout" Horizontal Pull (bent over row or seated row) Bar most come in contact with the floor and pulled to the body for each rep. Seated row all handles are acceptable, arms must fully extend and pull all the way to the body, bar may not bounce off the floor. Vertical Pull (pull up or lat pull down) Body weight would be used for weight of each rep for the Pull Up. The pull up must have the chin above the bar and arms must be fully extended. The lat pull down must have the bar come to collar bone and arms fully extend. Direct Arm (may be completed with bicep or tricep work or a combination of both) Example: Bicep curl, tricep extension Carry (standard suitcase bilateral carry must be done) Carry will be based on percentage of your body weight and level of competition. You must make 2 laps around Iron. Wraps to assist lifter holding dumbbells or barbells is NOT allowed. Wrist wraps to support the wrist are allowed. Knee sleeves or wraps are allowed Chalk is allowed

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13

SAT

12:30 p.m. - 2:30 p.m.

Pre/Post-natal Yoga Workshop

Join us for a Pre/Post-natal yoga workshop! This workshop is for any woman who is pregnant, planning on becoming pregnant or post-partum (with doctor’s permission to participate). ❥The afternoon will begin with a specially sequenced 1 hour Pre/Post-natal yoga class complete with pranayama, asana, and meditation ❥Will follow with a 1 hour discussion about how to adapt a public yoga class to your adjusting body. Feel free to bring a light snack (especially if you’re in your 1st trimester!), a journal for note-taking, and lots of questions! Instructor Rachael B. E-RYT200 has had specialized yoga teacher training to support pre/post-natal classes and throughout years of teaching has helped women modify their practice while experiencing the miracle of pregnancy. Cost: $40

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5

FRI

6:00 pm - 7:30 pm

Spun Well

Join Angela and Sarah for a fun spin class to raise money for clean water in Haiti. Get a great workout in and then celebrate at the end with a shake from OTAC Fuel! This event is open to all— 100% of the proceeds benefit non-profit organization Friends of Fort Liberte and the drilling of wells in Haiti. $25 minimum donation, payable by cash or check (made out to Friends of Fort Liberte) at the front desk of the HUB. *Donations are tax deductible Register at the OTAC HUB front desk!

May events

22-17

Mon | TUES | THURS | FRI

Strong Curves

Ladies, are you looking for a way to work out or get in shape without looking bulky? We have the PERFECT option for you.
 
Strong Curves is designed just for women! It will help you achieve:
🔶total body strength through proper weight lifting techniques
🔶a more shapely butt 🍑
🔶a flatter stomach
🔶nicely shaped shoulders
🔶toned thighs
PLUS, we will develop a program for you to continue with confidence.
 
This 4 week, 8 session program starts April 22!
 
Cost: $199 ($24.88 per session)
 
Max 6 participants per session. Reserve the times that work for you!
Session times:
Monday: 9:00 am
Tuesday: 5:00 pm
Thursday: 6:00 pm
Friday: 9:00 am

SIGN UP

OTAC PROGRAMS