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Cap City Fitness Center
5990 NE 14th Street
Des Moines, IA		 Fitness Center Director:  Mary Hall
CapCityFitness@live.com
515-402-1498

     Now accepting Fall Registrations!
     Please Email capcityfitnessregistration@hotmail.com for registration forms

      Fall Session Schdule
               August 23 through October 30, 2010

Hour/Day Monday Tuesday Wednesday Thursday Friday Saturday
5:30 - 6:15 AM Total Body Transformation Total Body Transformation Total Body Transformation Total Body Transformation Total Body Transformation (Class at 7 AM)
5:30 - 6:15 AM Fitness
Revolution		 Fitness
Revolution		 Fitness
Revolution		 Fitness
Revolution		 Fitness
Revolution		 (Class at 8 AM)
8:30 -9:30 AM
Fitness
Revolution
(*childcare  $1/day)
Fitness
Revolution
(*childcare  $1/day)



Fitness
Revolution
(*childcare  $1/day)
  

 		 (Class at 8 AM) 
9:00 - 10:00 AM         Zumba®
(for ladies)
(*childcare  $1/day)		   (Class at 9 AM)
5:20 - 6:05 PM      Total Body           Transformation     Total Body           Transformation     Total Body    Transformation      Total Body         Transformation      Total Body          Transformation  (Class at 7 AM)
5:30 - 6:25 PM    Zumba®
(for ladies)		    Zumba®
(for ladies)		    (Class at 9 AM)
6:30 - 7:30 PM  
  Practical
Pilates		   Practical
Pilates		   (Class at 8 AM)
6:30 - 7:30 PM  
 Tae Kwon Do
(Ages 6 and up)		  
Tae Kwon Do
(Ages 6 and up)		   
8:00 - 9:00 PM  Fitness
Revolution 
  Fitness
Revolution
Fitness
Revolution 

  Fitness
  Revolution  		 
 (Class at 8 AM) 

Fitness Class Descriptions

Fitness Revolution:
This class offers something different each workout.  Slim down, strengthen, tone, firm up, or add muscle mass.  Fitness Revolution class will challenge your body, mind, and soul. There will be 3 days per week of strength training and 3 days per week of various types of cardio including kickboxing on bags, plyometrics and circuits. We will teach you how to improve muscle tone, strength, power, coordination, balance, flexibility, and core stabilization, along with cardiovascular efficiency.  NO plateaus with this workout!  Come join us for a breath taking workout experience. This class may not be appropriate for those with knee injuries.
5:30 AM class meets Monday through Saturday and the cost is $50 for the 10 week session.
8:30 AM class meets Monday, Tuesday, and Thursday and the cost is $35 for the 10 week session.
   *Childcare is available at this time only,cost is $1/day. *(May be additional charges for more than 2 kids.)
8:00 PM class meets for 1 hour Monday through Thursday nights and Saturday morning. Cost is $50 for the session.

Practical Pilates:
Pilates philosophy is conditioning the body from the inside out. This class will focus on core stabilization, muscle balance, proper alignment, strength and flexibility.  Practical Pilates offers something for everyone, young or old, beginning exerciser to the experienced!
Class meets on Tuesday, Thursday, and Saturday and the cost is $35 for the 10 week session.

Tae Kwon Do: This is an on-going class that you may join at any time
This Martial Arts class is for adults and kids ages 6 and up in a family friendly atmosphere. All skill levels will train together and virtues such as courtesy, integrity and self control will be emphasized.  This class is conducted by Martial Arts America. 
Class meets on Tuesdays and Thursdays and is $30 for 2 months .

Total Body Transformation:  
This class is for the person who is ready to commit to improving their health by including fitness in their daily life. We will meet 6 days per week and alternate between cardio and strength training days. The cardio days will be full of punching and kicking on and off the punching bags.  The other three days per week will be devoted to strength training using resistance bands. The team atmosphere will provide support and encouragement to endure the 10 week program and progress will be tracked throughout the session. This is a high impact class.  Boxing gloves and wraps are required, which may be purchased at your local sporting goods store.
Class meets Monday through Saturday and is $50 for a 10 week session.

Zumba®
Zumba is exercise in disguise! It is a fun, easy to follow choreographed aerobics class. The routines feature interval training sessions where fast and slow rhythms are combined to tone and sculpt your body while burning fat. Add some Latin flavor and international zest into the mix and you've got a Zumba® class!
 Class meets Tuesday, Thursday, and Saturday and is $35 for a 10 week session.