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The Super Fit 5x5 Group Challenge
5 friends, 5 lifts, 5 minutes, 5k, 55 days, 55 bucks
You’ll work together with a team of 5 friends, to be the fittest you’ve been in years and years and years.
Each week, every member of your group will:
✔️ Walk or Run a 5k
✔️Do 5 minutes of core & strength exercise everyday
✔️Complete a heavy lifting routine 3x (5 lifts, 5 reps)
✔️Have a group messenger check-in with Amy
✔️Complete a (very challenging) super bonus challenge to earn back lost points
All groups who stick with it, 100%, will be put in a raffle to win 5 pair of custom embroidered KVC sweatpants.
This challenge lasts 55 days, and costs $55 each
Participants will be able to use KVC’s weights during Run Pump on Tuesdays at 5, and before Run Group on Saturdays at 6. Lynn F will also offer a Thursday night class at 5:15pm, which will be included in the challenge. 
Register using PayPal, or at the studio, and let Amy know who’s on your team. All workouts can be completed at home with dumbbells and/or heavy duty bands. Lots of flexibility, but LOTS of accountability.
Venmo @kennebecvalleycoaching
PayPal http://paypal.me/kvc/55
Cash or Check at the Studio 

Monday
Zoom Spin 6am 
No DJ. No laser light show. This is a spin class taught by a cyclist to help you improve your overall fitness on and off your bike. 
Wear your heartrate monitor if you've got one, and be prepared to sweat like a pig on the pavement. 
This class is ongoing. $42 for a 6-class bundle.
Venmo @kennebecvalleycoaching
PayPal http://paypal.me/kvc/42
Cash or Check at the Studio 

Core with Katharine 6pm
Come do all of the core exercises you know you should do, but know you'll never do on your own. Open to all levels. This class offers modifications, and loves modifications. 
This class is ongoing. $9 drop in, or $42 for a 6-class bundle.
Venmo @kennebecvalleycoaching
PayPal http://paypal.me/kvc/42
Cash or Check at the Studio 

Tuesday
 The Big Ass Fitness Class 5 and/or 5:15pm 
Show up at 5pm for 15 minutes of glute & core exercises. Then, at 5:15 we'll do 45 minutes of dynamic strength training. This is an upbeat, fun, challenging, high energy class, open to the entire KVC community.
1st Week of the Month: Agility Ladder and Penalty Box
2nd Week of the Month: Bands, Barre & Balance
3rd Week of the Month: Circuits
4th Week of the Month: Old Skool Copy Cat Class (You do what Amy does)
5th Week of the Month: Fitness Testing, Weight, Measurements
This is an ongoing class, included for one on one coachees. $10 drop in, or $48 for a 6-class bundle.
Venmo @kennebecvalleycoaching
PayPal http://paypal.me/kvc/48
Cash or Check at the Studio

The Tuesday Night Light 5k Walk & Run 6pm
Join us every Tuesday evening for a 5k run or walk. The course name and route will be written on the white board in the lobby every Monday, and also posted on Facebook. All paces are welcome. Runners, walkers, joggers, woggers, run walkers, hand walkers, we love them all! There will be many pizza dates after this weekly run.
This is an ongoing class, included for one on one coachees. $10 drop in, or $48 for a 6-class bundle.
Venmo @kennebecvalleycoaching
PayPal http://paypal.me/kvc/48
Cash or Check at the Studio

Pop Pilates with Hazel 6pm
Pop Pilates is a challenging full body workout, set to the most upbeat pop music! Fun choreography, that's easy to grasp, and will make your whole-body burn...in a good way!
This class is ongoing. Drop-in rate $12 or purchase a 6-class punch card for $59.

Wednesday
Barre, Balance & Core 10am
In our heads we're ballerinas. In reality, we're a chatty crew that likes to happy-suffer with yoga balls, bands, and a ballet barre. If you've never tried a barre class, this is a comfortable way to squat, lunge, and pulse to see what's what. We focus on stability and balance, and welcome people of all ages. Socks with treads or bare feet work well. 
Class is ongoing. Included for one-on-one coachees. $10 drop in, or $48 for a 6-class bundle.
Venmo @kennebecvalleycoaching
PayPal http://paypal.me/kvc/48
Cash or Check at the Studio

Thursday
 Queen Tut with Lynn Frasca 5:15pm
Details Coming

Saturday
Repeat for Results Fall Run Group
September 10th - November 19th, No class on October 8th
Those hill repeats. The tempo intervals. You know them — the workouts you dread, and then skip…at least when you’re on your own.
This Fall, that changes. You’ll harness the positive energy of the group to make it happen. And make it happen in a way that makes you stronger. Join our 10 week running group, as we take on a new set of intervals, and repeats each week.
There’s no need to be a speedster to join this group. We have 7 minute milers, 17 minute milers, and everyone in between.
Each workout will start with a 1-mile downtown warmup loop, and move right into the repeats. Participants will cool down with another 1-mile loop. Runners will have the option to add more mileage after if they’d like.
Participants should be able to run 3 miles at our first session. You’ll be running 5-6 by the end of the season.
Week 1: Lower Winthrop St & Parking Garage
Week 2: Front St repeats
Week 3: Monroe St
Week 4: Quarter Miles on the KRRT
Week 5: Green St
Week 6: Mill Park Loops
Week 7: Sand Hill
Week 8: Half Miles on the KRRT
Week 9: Winthrop St
Week 10: Mile repeats on the KRRT
This won’t be easy, but it will give you something to be proud of. Find your speed again, or for the first time. Either way, it’s in there.
$69 by 9/5, $79 thereafter, $10 drop in fee, Included for One on One Coachees.
Venmo @kennebecvalleycoaching
PayPal http://paypal.me/kvc/
Cash or Check at the Studio

The Big Ass Strength Class 8:15am
This class is focused on a combination of heavy lifting (5 reps), and light lifting (20 reps). A new routine will be introduced at the beginning of every month. The focus will be on total body conditioning, and is adaptable to all fitness levels.
This is an ongoing class, included for one on one coachees. $10 drop in, or $48 for a 6-class bundle.
Venmo @kennebecvalleycoaching
PayPal http://paypal.me/kvc/48
Cash or Check at the Studio

Sunday
Pedal Power for Grown Ups
Come learn the FUNdamentals of mountain biking with Coach Casey. Over 4 weeks we will practice skills such as: Bike safety and setup, body positioning, braking, pedaling and shifting, bike-body separation, and cornering. Each week, we will start with skills practice, then we will take a guided single track ride to practice the skills we have learned. Class will be held in the Stadium at Bond Brook Trails, at the top of Tall Pines Way.  Sundays, 9/11, 9/18, 10/2, 10/9, 3:00-5:00pm. $89.
Venmo @kennebecvalleycoaching
PayPal http://paypal.me/kvc/89
Cash or Check at the Studio









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