Welcome to The Confluence - Playground for Life
The Confluence is a community-based fitness facility specializing in programming that gets us back to the roots of human movement - good healthy play. Rather than machines, mirrors and TVs, we supply professional trainers, engaging classes and a supportive environment to help you develop your body as an athlete regardless of your current level of conditioning. The following are classes we offer:
- CrossFit - High intensity core strength and conditioning in a supportive group environment with professional trainers
- CrossFit Kids - Same style of constantly varied CrossFit programming but customized for the specific needs of kids aged 6 to 16
- Boot Camp - Moderate intensity, easily adjustable workouts using bodyweight exercises and light resistance training
- Yoga - Several types of classes to support serious Yogis as well as the stiff and inflexible
- Fitness Flow - Low-impact fitness classes taught within the context of a yoga mat using a Vinyasa flow
- Zumba® - Latin-inspired, calorie burning, dance-fitness program for everyone
- Pilates - Focused core exercises to develop better spine support and re-balance the body
- Cycling - Indoor cycling using Cycleops stationary bikes with computers measuring heart rate, cadence, speed and power output
The Confluence also hosts massage therapists as well as a cafe, dance studio and two acre outdoor fitness park.
Come check out the Playground!
Kettlebells Great for Backs and Calorie Burning
"At the end of the study, the kettlebell exercisers reported less pain as well as improved strength in the trunk and core muscles, compared with the control group. Over all, working out with kettlebells reduced lower back pain by 57 percent and cut neck and shoulder pain by 46 percent."
"Kettlebell training is also surprisingly aerobic. A study by the American Council on Exercise found that a 20-minute kettlebell workout burns about 21 calories a minute, the equivalent of running at a six-minute-mile pace."
Full article: well.blogs.nytimes.com/2012/01/26/turning-to-kettlebells-to-ease-back-pain/
February Classes, Rides and Events at the Indoor Cycling Center
Fitness Cycling
Mondays 6:15–7:15 AM, Andrew McCullough
Thursdays 5:30 – 6:30 PM Andrew McCullough
This drop in class is for the seasoned biker, as well as those new to indoor cycling seeking a good workout. The instructor will lead the group through warm-ups, drills, intervals, as well as strength and endurance building techniques.
Group Rides
Mondays 6:30-7:30 PM Jill Olson
Wednesdays 5:30 – 6:30 PM, Kelly Ault
Saturdays 6:00- 8:00 AM, Heather Voisin
These are informal Do It Yourself sessions where you can ride at your own pace. A group leader will have the A/V system running and answer equipment questions. Note: the Monday evening ride will be CrossFit Endurance-inspired. After the ride, the instructor will lead a short CrossFit strength training session for interested participants.
6-Week Program Heather Voisin
6 Tuesdays, 6:00 – 7:00 PM January 31 – March 6
Whether you are planning a full racing season, aspire to finish your first century or just want to feel fit when spring arrives, this 6-week program will provide you with a diverse performance toolbox, including: knowledge of training using power zones, improved pedaling efficiency, nutrition and breathing techniques; practice at tempo, muscle tension, sweet spot and VO2 max intervals. Technicality is scalable to all cycling levels and experience. To register for the 6-weeks: email Kelly Ault or call the front desk at 229-4131
Group Time Trial
Saturday, February 11, 3:00 – 5:00 PM
Whether you are thinking about spring road races, the upcoming mountain bike or triathlon season or gaining fitness over the winter, time trials provide useful baseline information and are more fun with friends! To register, email Kelly Ault or call 229-4131
Click here for information on other programming in the Confluence's Cycling Center.
Fitness Flow with Merin Perretta and Cady Hart
The Confluence welcomes a new class format to its ranks with two amazing instructors leading the charge. Cady Hart and Merin Perretta, both Certified YogaFit instructors (among other things), have put together a class that links strength-building movements and postures with the flow of a yoga class to deliver a low impact and moderate intensity 60 minute experience. Fitness Flow is appropriate for people just getting back into shape as well as conditioned athletes, since your exertion level is self-directed while the exercises are universal and highly scalable. Muscular development, joint mobility, postural improvement, cardiovascular adaptation and skeletal alignment are all benefits you will enjoy from this invigorating and lighthearted class.
Fitness Flow - Class Description
When: Monday and Wednesday from 5:00pm - 6:00pm, Friday from 12:00pm - 1:00pm
Where: The DeepRoots Movement Studio
Who: Members with classes, punch card holders or drop-ins
Why: Develops Strength, Stamina, Flexibility, Coordination, and Balance
Give your body the chance to sweat, tone, strengthen, and unwind all within the parameter of a Yoga mat. The music is lively, the mood energetic, and the work challenging -- just enough to see great results. The Fitness Flow class follows the standard format of a fitness class: warm-up, work-out, cool-down. Every Fitness Flow class consists of three parts or “Mountains”:
Mountain 1 – The Warm-Up: Movements here are done slowly through reduced range of motion and large muscle groups. We will use this time to prepare our bodies for the work phase, building heat as we flow through a variety of poses which will ultimately increase our heart rates and get a good sweat on!
Mountain 2 – The Work: When our muscles are warm, we will challenge our balance and stamina moving into, holding, and moving out of standing and strength-building poses. Here you may find push-ups, sit-ups, and squats mixed into the flow if you choose to add the element of intensity.
Mountain 3 – The Cool Down: Longer held, deep stretching and restorative poses release stress and tension in our muscles. This part of the class will help lengthen muscles for full body toning, flexibility, and vitality. We will also close the class with a few minutes in a guided relaxation to restore energy, decrease stress, and cool the body down.
Hope some of you find this new opportunity fitting in with your weekly routine.
Some thoughts on Prescribed Workouts and Injury Prevention...
Most of our CrossFitters are of sound mind when they step into the gym and choose their approach to each of our workouts. Some are not, and are exposing themselves to unnecessary risk. What happens when you are faced with a WOD that has a number that's just slightly out of your working range? Do you dig in your heels and tough it out, or do you practice good decision making? Some additional thoughts on this subject from another affiliate blog...
Capoeira with Deorsha McDade
Introduction to Capoeira
The mother of break-dancing and the national sport of Brazil, Capoeira is an intense workout with a playful attitude. The game is both a martial art and a folkloric dance, accompanied by live music and singing. Come exercise your body, mind, and spirit!
Yoga with Lori Mortimer
About Lori
Lori (Flammer) Mortimer became an Interdisciplinary Yoga instructor in 2000 and has taught in a wide variety of settings. She has served as Yoga Instructor for UVM Physical Education and Medical Students, Champlain College, Ayurvedic Center of VT, and Omega Institute for Holistic Studies. Lori is also certified in Acro Yoga MTL, (an acrobatic partner yoga form). Her vision is to help strengthen bonds of trust between people as they dive deep in practices, building strength, courage and purpose. Lori's vast experience teaching yoga shines through in her spirit of: connection, enthusiasm, and clarity.
You can contact Lori at (802) 324-1737, and please visit her website -- www.sattvayoga.wordpress.com
You can find class times here.
