Programs & Services

The many and varied programs and services offered by the Wyckoff Y will keep the entire family busy from dawn to dusk.

FLCC All Fitness & Workshops

Self-Defense for Women Workshop

DON’T LIMIT YOUR CHALLENGES,
CHALLENGE YOUR LIMITS!

Sun, Oct 22 from 12- 1pm
The Franklin Lakes Community Center
This Workshop will cover the basics of self-defense, kicking, punching, blocking, reaction time, protecting your body, and learning to believe in yourself. The Curriculum is designed to improve your awareness, personal safety, and self-confidence. Ages 15+
INSTRUCTED BY: Master Cathy Greene – Fourth Degree Black Belt and Tae Kwon Do Instructor. Register Online or In Person by OCT 21
YMCA Full Member: $25
FLCC/ Program Member: $30
Non Member: $35

MELT Workshop

Fri, Oct 27 from 6-7:30pm
The Franklin Lakes Community Center
MELT helps address postural misalignment’s, opens up joint space, helps your body heal, decreases inflammation, reconnects and calms the nervous system, and rehydrates the connective tissue system for better balance, circulation, alignment, and grace in your everyday activities. RELEASE stress, REDUCE aches and pains, and RESTORE your body back to its ideal state of alignment, balance, and grace with this therapeutic workshop using soft foam rollers and therapy balls. BRING A YOGA MAT! Must be able to transition into different positions including up and down from floor. Space is Limited, Register Online or in person by Oct. 26
YMCA Full Member: $25
FLCC/ Program Member: $30
Non Member: $35

Group Exercise Classes (GEC)

FLCC GEC Fall Session REVISED
FLCC AOA Basic Class Schedule

Mix It Up

Cardio & Strength Classes

CARDIO SCULPT: A mixture of strength and cardio intervals for a total cross training effect.
MORNING BURN: A cardio and conditioning workout like no other to get the day started! Using free-weights, resistance bands, and just your own body weight, this class will tone, burn & define your body. Burn calories, sculpt muscles, and “burn” your body into great shape.
R.I.P.P.E.D. : Resistance, Intervals, Power, Plyometrics, Endurance, Diet. This 50 min. workout combines an easy, yet effective cardiovascular routine interlaced with weights and resistance, a combination that keeps your body moving.
NEW! SPEEDBALL : A cardiovascular and muscular endurance class using a 2lb. medice ball as an athletic training tool. This functional training class will increase agility, speed, core strength, and stability while improving mobility and flexibility.
TABATA TRAINING: Fire up your metabolism and kiss calories goodbye in this unique style of High Intensity Interval Training (HIIT) that is easy to adapt to all levels. What’s Tabata? 20 seconds of intense exercise and10 seconds of rest. Perform 8 rounds for a total of 4 min.
WALK & TONE: Get off the treadmill and walk to a beat. Features low-impact walking moves that can be modified to a fast walk or jog for more intensity. Class is the equivalent of a three mile walk. May include light weights.
ZUMBA TONE : Combines targeted body sculpting exercises and high-energy cardio work with Zumba moves to create a calorie-torching strength-training workout.

Just Breathe

Yoga Classes
PLEASE BRING YOUR OWN MAT TO CLASS

GENTLE YOGA: As the body ages, muscles and joints begin to tighten which causes discomfort and anxiety about one’s physical well-being. Learn deep breathing and relaxation techniques that will help you remain healthy and active. Class will be preformed standing as well as on the mat.
HATHA YOGA: Experience greater flexibility, strength, and increase your range of motion, balance, and reduce stress.
POWER YOGA: A traditional Hatha yoga practice that generates heat through a vigorous flowing series of yoga postures coordinated with enhanced breathing to develop strength and flexibility. An athletic class for mixed levels.
RESTORATIVE YOGA: Employs the use of props (pillows, blankets, blocks, etc) to support the body so that you can hold the poses longer, allowing the body to release through passive stretching.
SUNRISE YOGA: Wake up the right way with this early morning yoga class. Each posture and sequence is designed to ensure the body is prepared for the daily activities. Appropriate for beginners through skilled practitioners.
TAI CHI: The ancient art of Tai Chi may be an ideal form of exercise for people to relieve stress. You will feel relaxed after practicing the slow stretching, breathing, and gentle movements of Tai Chi.

Define Yourself

Strength Training Classes

A.O.A CHAIR FITNESS: Burn calories and tone muscle while seated in a chair. Gentle and effective for beginners and older adults.
A.O.A TRAINING: A lower intensity program recommended for seniors. Participants will increase cardiovascular fitness, muscle strength and increase flexibility.
ARMS & ABS: Dare to go bare and show off your sculpted upper body. This express class tones everything from your waist up.
BARRE-LATES: Take the elements of barre and infuse them with pilates for aunique mind/body experience.
BARRE SCULPT: Combines elements of Ballet, Pilates, and Yoga. Engage your core muscles as you work through a challenging series of barre and body strength moves.
LOWER BOTTOM BLAST: It’s bottoms up in this express class for everything south of your waistline.
PILATES : A mind-body program that tones and strengthens muscles, reduces stress, and creates a streamlined body shape. Improve core postural muscle strength, stability, and flexibility through graceful movements.
TOTALLY TONED: Define, firm, and condition all major muscle groups. This non-impact workout uses weights, resistance bands, body bars, and benches. TOTALLY TONED EXPRESS: 30min. session.

Get Your Sweat On

Cardio Endurance Classes

CARDIO KICK & JAB: A cardiovascular workout incorporating boxing and kickboxing moves. A great total body workout.
CARDIO EXPRESS: 30 minutes of cardio step, circuit, tabata or kick boxing. Instructor’s choice.
ZUMBA GOLD : Zumba for the Active Older Adults, beginner participant and other special populations who may need modifications for success. Created to emphasize the basics, this explosive program is so easy to follow that students at any age can do it.
ZUMBA : High energy Latin and hip hop moves and rhythms with motivating music that is fun and easy too. The routines feature aerobic/fitness interval training with a combination of fast and slow rhythms that tone and sculpt the body. Zumba is a “feel-happy” workout that is great for both the body and the mind.

TEEN FITNESS

Contact: RonD@wyckoffymca.org
Two 4 Week Mini Sessions – FALL
Session 1A: Sep. 11 – Oct. 8  /  Session 1B: Oct. 9 – Nov. 5

Full Member YMCA/FLCC: FREE / Program Member: $25 per session/$45 for both
Registration Required Online or at the Front Desk

TEEN BARRE
Ages 11 – 14  Mon. 4-4:45pm at the Franklin Lakes Community Center
Teen Barre is a ballet-barre based fitness option for teens after school. Great for all fitness levels, the class combines the best of Pilates with elements of dance, yoga, and cardio sculpting.

FIRST STEPS TO FITNESS
Ages 7 – 10 Thu. 5:30-6:15pm at the YMCA
Start on the right foot with this upbeat and educational introduction to everyday fitness.

TEEN CYCLE
Ages 11 – 14  Thu. 4-4:45pm  at the YMCA
A great cardio instructor-led workout of simulated road bike riding to energizing music; appropriate for all fitness levels. Class size limited. Bring water and a towel. Teen must attend Spin Orientation.

YOGA FOR KIDS
Ages 10 – 12
Mon. 4-4:45pm at the YMCA
Thu. 4-4:45pm at the Franklin Lakes Community Center
Improve strength, flexibility, and coordination. Learn how to focus and center yourself with various breathing and visualization techniques. Practice challenging poses, partner and group poses, and learn basic anatomy through yoga games.

YOGA FOR TEENS
Ages 13 – 15 Wed. 4-4:45pm at the Franklin Lakes Community Center
Build strength and flexibility with physically challenging postures and flowing sequences. Promote selfconfidence, awareness, and control. Visualization and breathing exercises are used for overall balance and concentration.

ZUMBA FOR TEENS
Ages 10 – 14  Tue. 4-4:45pm at the Franklin Lakes Community Center
Join the party with motivating music and dance infused fitness moves inspired by international rhythms that are fun and easy to follow.

NEW! FUNDAMENTALS TO WEIGHT LIFTING
Ages 13 – 15
Mon. 4-5pm (Girls) at the Franklin Lakes Community Center
Thu. 4-5pm (Boys) at the Franklin Lakes Community Center
Learn proper lifting form and technique from our experts to ensure a safe and effective workout including squatting, bench press, and other free weight exercises.

FITNESS FOUNDATIONS
Ages 11 – 12
Sun. 1-2pm, Tue. 5-6pm at YMCA & the Franklin Lakes Community Center
Set the foundation and learn proper form and technique on cardio and circuit equipment along with proper etiquette in the Fitness Center. A great and safe step before working out on your own.
Full Member: $45
Program Member: $55

Fitness Programs
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Fitness Orientation

Let a YMCA certified trainer help get you started properly in our brand new Fitness Center. We will teach you proper form and techniques on cardio and circuit equipment in your complimentary session and introduce you to all fitness activities available to you to ensure you reach your fitness goals.

Personal Training

Ages 13 & Up
Reach your fitness goals with one-on-one sessions ranging from strength, cardio, flexibility, improvement, weight loss, athletic performance, yoga, and Pilates.

Workout Smarter. Safer. Stronger.
Ask a Fitness Trainer for more details and to schedule an appointment TODAY!

1 Hour Session Full Member Program Member
1 Session $70 $75
5 Sessions $320 $350
10 Sessions $590 $620
30 Minute Session
1 Session $50 $55
5 Sessions $220 $250
10 Sessions $380 $410

Small Group Training

A fun and affordable way to reach your fitness goals. A trainer will motivate you and up to three friends in these fun yet challenging 1-hour sessions.
1 session: $80
5 sessions: $350

Fitness Partners 101

A Wellness Class designed for those individuals with varying abilities seeking guidance and basic instruction. Participants will engage in basic fitness activities and learn nutrition fundamentals all to enhance function and live a healthier and more independent lifestyle.
*Classes will consist of no more than 12 participants and take place in the Fitness Center. See Director for Approval.

45 min sessions              30 min sessions
1 session: $38                    1 session: $28

“The Fitness Prescription”

Post Rehab Training**

A 30 minute program tailored in consultation with your physician or physical therapist. Meet with a trainer twice a week to develop your exercise program. The program includes one fitness assessment and consultation, and eight 30-minute sessions.
$150

Cancer Survivor Exercise Program**

An individualized exercise program designed for cancer survivors who have recently become de-conditioned from their treatment. The program includes one fitness assessment and consultation, and eight 30-minute sessions. The goals include improving muscle strength, flexibility, endurance, and quality of life.
FREE to Members (Sponsored by Wyckoff  Y Cares Fund)

** Physician’s clearance required. Continued sessions determined by trainer’s evaluation.

Wellness Services

Nutrition Counseling

Meet with a Registered Dietician or a Holistic Nutrition Counselor to address all your individual nutrition needs, and maximize the edge that good nutrition can give you! Ideal for weight management, sport nutrition, food allergies, pregnancy, new moms, picky eaters, and medical needs (Diabetes, high cholesterol, etc.).

Introductory Package
First time only. A one hour consultation &
two 30 minute follow up sessions: $75
One hour initial consultation: $50

30 minute follow up sessions (MUST have
a one hour initial consultation prior to
purchasing follow up sessions): $35

Massage Therapy

A great way to relax, improve circulation, take care of your body, and enhance your fitness program or training regimen. Relax, quiet your mind, and pamper your body. We offer Swedish and Deep Tissue massages. Services held at the Wyckoff YMCA. By appointment only.
Swedish Massage
All Members:
• 1/2 hour: $45
• 1 hour: $65
• 1-1/2 hours: $95
Non-Members:
• 1/2 hour: $55
• 1 hour: $75
• 1-1/2 hours: $105
Deep Tissue Massage
All Members:
• 1/2 hour: $55
• 1 hour: $75
• 1-1/2 hour: $110
Non-Members:
• 1/2 hour: $65
• 1 hour: $85
• 1-1/2 hour: $120

Reflexology

Reflexology is a non-invasive therapy that utilizes gentle pressure applied to the feet, hands or ears with the understanding that pressure applied to specific points can benefit other body systems. Reflexology aids in better digestion, helps with lower back pain, soothes arthritis or joint pain, calms the nervous system and stimulates the lymphatic system. Services held at the Wyckoff YMCA. By appointment only.

1/2 Hour Session:
Members- $45 / Non Members- $55
3-Pack of  1/2 Hour Sessions:
Members $115 / Non Members $140
1 Hour Session
Members- $65 / Non Members- $75
3-Pack of  1 Hour Sessions
Members $165 / Non Members $190
*It is recommended to do a minimum of 3 sessions to gain maximum benefit of this therapy

Teen Fitness Member

Full Member Teen Hours (Ages 13-16)
Welcome during all Fitness Operating Hours.

13-14year olds and above are welcome to all Group Exercise Classes with a parent.

Extreme Teen Members (Basic)
2:30-6pm Wednesday & Friday

Please note all new teen members MUST complete an orientation with a trainer before working out.

Wyckoff Y Tri Club

Join the Tri Club! All abilities welcome from beginners to seasoned athletes.

Membership Includes:
• Training plans for the 2018 Wyckoff-Franklin Lakes Triathlon & Franklin Lakes Scenic Half Marathon
• Group workouts with private pool time, cycling, and track sessions
• Monthly meetings and seminars
• Custom Team Apparel available
• ‘Y’ Tri Club Team Dri-Fit shirt
• Discounts at local retailers
• Great coaching by experienced athletes and team support

FLCC Members also enjoy the option to sign up (at Basic Member price) for:
• Fundamentals of Tri Swim
• Tri Swim Training—Intermediate or Advanced
• An additional Indoor Cycling class
• HIIT Treadmill class

FLCC Members: $300/year
Contact Bryan McDonnell at bryanm@wyckoffymca.org for more information.