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PROGRAMS
Aquatics | Youth Health and Wellness | Teen Health and Wellness
Teen Enrichment | YMCA Birthday Parties | Adult Sports
Adult Dance | Adult Enrichment | Adult Health and Wellness
Group Health and Wellness | Mind/Body Health and Wellness
Senior Health and Wellness | Climbing Wall | Volunteer
CLASS SCHEDULES
Group Exercise Schedule* | Aquatics Schedule*
Download the YMCA National Capital Program Guide*
AQUATICS
Parent/Child Swim Lessons (ages 6 months-3 years)
 For children 6 months to 3 years and their parents. The primary objective is to get both the parent and child comfortable in the water. Classes are designed to allow the child to have fun in the water while the parent guides him or her to learn aquatic skills. The child will be exposed to games that use basic movements in the water such as kicking, arm strokes, and breath control. Activities are based on the developmental abilities of the child. Class length: 30 minutes.
Preschool Swim Lessons (ages 3-5)
 Children are in the water without parental assistance and are taught the basic skills that are the building blocks of swimming. They also learn about pool and boating safety and the use of personal flotation devices. Children will use flotation devices at the discretion of instructor. Class length: 30 minutes.
Youth Swim Lessons (ages 6 and older)
Designed for children who have completed first grade or who are 6 years old, these classes are pupil-centered and use a problem solving, guided discovery teaching approach with an emphasis on learning, not passing or failing. Each level is repeated until the required skills are completed. Each level is divided into five components including personal safety, stroke development, water sports/games, personal growth, and rescue. Children will only use instructional flotation devices if needed. Class length: 45 minutes.
YMCA Swim Clubs -- Competitive Technique (ages 7-16)
 For swimmers who are serious about setting goals and improving times. Must have good form in all four competitive strokes and strive to maintain conditioning for year-round or summer competition. Students are encouraged to participate in inter-"Y" meets.
Adult Swim Lessons (ages 17 and older)
Our experienced instructors teach basic to advanced skills. Whether you are a new swimmer or just want to sharpen your swimming skills, join us!
Private Swim Lessons (all ages)
Certified aquatic instructors are available to teach individuals of all skill levels. You can arrange for one-on-one instruction to learn basic beginner skills, to polish your crawl stroke, or to provide motivation for your routine. 30-minute lessons for 3-5 year-olds, 45-minute lessons for 6 and older.
Specialty Aquatics
Stroke Clinics
 Get the help you need to improve your stroke and pointers to get you started in Masters Swimming. Our stroke clinic program will fit your busy schedule because you can sign up for one or multiple dates.
CPR: Adult Heartsaver AED
This American Heart Association course offers adult chain of survival skills. Learn when to phone 911 as well as rescue breathing, barrier devices*, signs and symptoms of a heart attack and stroke, one-person CPR, and how to use the Automated External Defibrillator (AED).
* Relief of choking on an adult (Heimlich maneuver)
YMCA Lifeguard/CPR Professional Rescuer/AED
Participants will learn about the roles, characteristics, and responsibilities of a professional lifeguard and other guidelines for interacting with the public including aquatic injury prevention.
Masters Swimming
 Welcome to YMCA National Capital Masters Swimming! We are the only United States Masters Swimming (USMS) registered team in Washington, D.C. We practice in the 25 meter pool of the YMCA National Capital.
Our small team has swimmers with a variety of ages, abilities, and backgrounds. We have beginners and life-long swimmers, fitness swimmers and competitive swimmers, swimmers just out of college, and swimmers with a great deal of life experience, but all help to create the supportive and friendly environment of the National Capital YMCA Masters Team.
The YMCA National Capital sponsors Masters swimming as consecutive eight-week classes throughout the year. A team of dedicated volunteers leads each practice to ensure that every swimmer gets as much as possible from each workout. With workouts for slow, medium, and fast swimmers, swimmers need only a basic knowledge of all four competitive strokes (butterfly, backstroke, breaststroke, and freestyle), and be able to do workouts on timed intervals and complete a 100 meter freestyle in two minutes.
We always welcome new and visiting swimmers, so please click here for more information.
Scuba Diving
The YMCA open-water certification is internationally recognized. The first class will be an orientation and swim test requiring 12 laps and a three-minute float.
Scuba Refresher Course
Take any four pool practical classes and all lectures to refine your skills. Perfect for a certified diver with a few dives under his/her belt. If you wish to take more than four pool practicals, just pay the additional $10 fee per class and dive away!
YMCA Family Swim Time
 Full Privilege Individual Members can bring family members to the pool or gym on Saturdays from 1:30 - 6:30 p.m. and Sundays from 1:00 - 5:30 p.m.
Aquatic Fitness
Exercising in the water has many benefits. It can improve your muscular tone, cardiovascular strength, and overall health. The water also provides resistance, allows for a greater range of motion, and acts as a cushion for feet, knees, and back.
Water Aerobics
This exciting class is for both swimmers and non-swimmers who enjoy exercising to music and is geared toward increasing cardiovascular output and muscle tone. Through exercising in the water, you will condition your body and heart.
Pre-Natal Aquatics Program
A great team of enthusiastic instructors will offer two classes per week designed for moms-to-be. In addition to staying fit throughout pregnancy, topics such as diet, nutrition, body change, attitude, and support networks will be addressed.
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YOUTH HEALTH AND WELLNESS
 All YMCA youth programs are based on Developmental Assets, which are character-building blocks that all youth need to grow up as healthy, competent, caring, and responsible adults.
With health and obesity a major issue in our community, and gaining national attention, the YMCA of Metropolitan Washington is pleased to offer of the YMCA “PHD†Program -- Physical, Healthy, and Driven program especially designed for children, ages 6-13 years old. The goal of this program is to encourage kids to become more physically active and motivated while increasing their overall health: mind, spirit, and body. Studies have shown that children who are active perform better in school.
For three days a week, children have the opportunity to engage in moderate to vigorous activities and exercise for 30-45 minutes a day. As part of the program, each child receives a health and fitness analysis. The entire family gets involved as well when participants take home information on healthy nutrition and fun ways to get the family actively involved in activities together. If you have any questions, please contact your local YMCA branch. Youth/Parent Tae Kwon Do
 Instructor: Howard Davis, a fifth degree black belt and teacher of Tae Kwon Do for more than 20 years. This classic form of exercise can be enjoyed by you and your child together. Tae Kwon Do is a Korean martial art of self-defense that develops physical fitness. Skills and workouts are adapted based on participant's size, age, and developmental considerations. There will be "promotion exams" after two consecutive months of training. YMCA member parents welcome too!
PHD Youth Fitness Camp (ages 5-12)
The goal of this program is to use creative physical activities as a means of encouraging youth to develop a healthy lifestyle. By participating, children will learn cooperation and body awareness and increase their individual physical levels.
PHD Basketball Skills Camp (ages 6-12)
This camp will teach youth the fundamentals of basketball while promoting self-confidence and encouraging physical fitness.
PHD Pre-Ballet (ages 3-5)
Children are introduced to the fundamentals of ballet and creative movement in this introductory class.
Beginning Ballet (ages 6-9)
 This beginner class trains students in ballet technique which includes posture, turnout, and short combinations. All students are required to wear black, short-sleeved leotard, pink tights, and pink ballet slippers.
Pee Wee Basketball (ages 4-6)
Young students will learn the fundamentals of dribbling, shooting, passing, and the basics of each position.
Art Program (ages 6-12)
 Young artists will receive instruction in pottery, clay, printmaking, painting, and drawing.
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TEEN HEALTH AND WELLNESS
PHD Teen Weight Training (ages 13-17)
This eight-week program is designed to teach middle school youth proper weight training techniques under the supervision of a certified personal trainer. The class incorporates stretching, cardiovascular, strength training, and weight room etiquette. Upon completion of this class students will earn a teen weight card.
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TEEN ENRICHMENT
Essay Writing/College Scholarship Course
 Learn how to write essays while simultaneously qualifying for educational scholarships and grants.
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YMCA BIRTHDAY PARTIES
 The YMCA National Capital now offers fun and active parties for celebrating your child's birthday. Call our Youth Wellness Coordinator at (202) 862-9622 for reservations and availability. Come and celebrate with us!
Sports and Games Party! (ages 4+)
Have you heard of "Steal the Bacon" or "Don't Stop Dribbling?" How about the ol' favorites of basketball, soccer, or flag football? We can even play a game that you have invented!
Splish Splash Pool Party! (ages 6+)
Marko ... Polo! Plan your next birthday using the YMCA's indoor pool!
Rock Wall Birthday Bash! (ages 7+)
Participants will receive instruction in climbing safety and technique. All gear is provided.
Arts and Crafts Party! (ages 3+)
In choosing a creative theme, we will help your child design a beautiful keepsake to remember their special day. Party includes 45 minutes of craft fun and 45 minutes of parent-coordinated party time.
Cute in Pink Party! (age 6+)
For all the little girls at heart, we have a party for you. Think "Pretty in Pink!" At playtime, the party will consist of dress-up, tea time, and other old favorites that make growing up such fun for little girls.
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ADULT SPORTS
Tae Kwon Do
Instructor: Howard Davis, a fifth degree black belt and teacher of Tae Kwon Do for more than 20 years. Tae Kwon Do is a Korean martial art of self-defense that develops physical fitness through scientific forms of exercise. There will be "promotion exams" after two consecutive months of training.
Shotokan Karate/Self Defense
Discover Shotokan Karate, a martial art that originated in Okinawa and was codified by Master Funakoshi in ancient Japan. Develop both your athletic and spiritual abilities through traditional teaching based on body dynamics and breath and energy control.
Karate -- Koryu Uchinadi
This self-defense class will teach you punching, kicking, leg maneuvers, stances, postures, and use of an open and empty hand (fingerthrusting, seizing, flicking, striking, and pressing). Fundamental defense themes include take-downs and throws, grappling and groundwork, counter attacks and tactical strategies, and impacting anatomically vulnerable zones unprotected by the skeletal system.
7 Star Praying Mantis Kung Fu
Instructor: Sifu Othal Thomas, a ninth generation master and direct disciple. Learn self-defense through traditional Chinese Kung Fu.
Basketball Leagues
 Come and hoop it up at the YMCA with some competitive basketball. Games are played on Tuesdays and Thursdays at 7:30, 8:30, and 9:30 p.m.
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ADULT DANCE
Beginner Salsa ... "made easy!"
Learn one of the world's most popular Latin club dances. We'll cover the Salsa basics, including underarm turns, the cross body lead, some fun "Shines," and partnering figures. No previous dance experience or partner is necessary.
Black Tie, Wedding, Social Ballroom, Latin, and Swing
 Prepare for those upcoming black-tie affairs, office events, weddings, bar mitzvahs, and the many social ballroom dance parties in the Metropolitan Washington area. This beginner-level class covers three of the most popular ballroom dances: the English Waltz, the Foxtrot, and the Tango.
Egyptian Belly Dance for Beginners Level 1
Belly dance is both an art form and an excellent physical workout. It allows for graceful interpretation of exotic music through personal expressions (struts, shimmies, and hip isolations) and an increased awareness of isolated muscle groups.
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ADULT ENRICHMENT
American Sign Language
The rapid acquisition of sign language vocabulary is the major emphasis of this beginning-level course. Designed for participants who have little or no previous knowledge of American Sign Language. Instructor: Richard Stokes.
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ADULT HEALTH AND WELLNESS
Fitness Assessments
 We offer complimentary fitness assessments for members. Our fitness assessments will test your cardiovascular strength, muscular strength and endurance, flexibility, and body fat composition.
Equipment Orientations
We offer complimentary orientations for all of our equipment. To ensure safe and effective workouts, new members are encouraged to take advantage of this service.
Personal Training -- Individual
 Nationally certified trainers provide personal attention and individualized exercise programs specific to your needs. Personal training makes efficient use of your time, maximizes your results, and provides motivation every step of the way. Call (202) 862-9622 today to schedule your next session.
Personal Training -- Partner Training
Train with a friend, a loved one, or a family member.
Personal Training -- Senior Fitness (65+)
Work on strength, balance, flexibility, and post rehabilitation.
Personal Training Plus -- Physical Therapy
This one-on-one personal training with a certified physical therapist is designed to address an array of medical conditions such as arthritis, osteoporosis, high blood pressure, knee replacement, etc.
Massage -- The Healing Touch
A certified massage therapist is available to help you relax, rejuvenate, or recover. We offer various styles and techniques, day and evening appointments, and comfortable massage rooms. Treat someone special today! Schedule your appointment through the Front Desk or call (202) 862-9622.
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GROUP HEALTH AND WELLNESS
Exercise with confidence! With 150 years of experience in health and fitness programming, the YMCA continues to be the leader in challenging, yet safe, quality-based exercise classes. Click here* for class descriptions and schedules.
Dance/Choreography-Based Classes
AfroBrazilian
Learn to dance AfroBrazilian style! A fun dance-based workout using traditional movements from Africa, Brazil, and many Latin American cultures. Great for all fitness and experience levels.
Cardio-Mix
 A cardiovascular workout incorporating both high impact moves (jogging, jumping, etc.) and low impact moves (one foot remains on the floor at all times) with aerobic choreography. Instructors always demonstrate low impact variations in High/Low classes.
Step I
This class uses a variable-height platform with aerobics choreography for a high intensity, low- to moderate-impact workout.
Step II
Features basic and intermediate level choreography.
Step III
Features intermediate and advanced level choreography.
Activity-Based Classes
Xpress Abs
An intense 25-minute class focused on strengthening the abdominal region, including the oblique and lower back. This class may use props, such as the body bar, plyo-ball, and resista-ball.
Body Sculpting
Build muscle endurance, strength, and definition using free weights, resistance tubing, body bars, and other equipment. Routine will include all major muscle groups of the upper and lower body, lower back, and abdominal region with a focus on proper technique.
Cardio Kickboxing
Kickboxing includes lower body kick sequences and upper body boxing drills for an intense total body workout that focuses on improving your cardiovascular endurance.
PowerBox
A challenging cardiovascular workout incorporating boxing moves such as jabs, uppercuts, hooks, crosses, and footwork. Wraps, gloves, and focus mitts are used for an intense technique-based boxing workout.
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MIND/BODY HEALTH AND WELLNESS
Mind/Body Stretch
Flexibility is often the most neglected part of a workout program, but not here! The instructor will lead you through a flexibility and stretching workout that will challenge your body and refresh your mind. Leave feeling relaxed and invigorated.
Synergy Dance
A blend of East and West, using Polarity Therapy's three principles (neutral, positive, negative) and five elements (ether, air, fire, water, earth) to drop into your body's natural vitality. Learn about energy and increase flexibility with deep stretching and joyous movement that reflects African, Brazilian, Celtic, and Middle Eastern (to name a few) traditions.
Sculpt/Ab
This class focuses on muscle strengthening and core strength. The instability of the ball forces you to use your abs and back muscles while working other areas of the body. The ball also helps to improve your balance and posture.
Regular Indoor Cycling
Cycling is a fantastic and efficient way to reduce stress and burn calories! Your instructor will take you on a simulated cycling journey, taught in a special Indoor Cycling Studio on Johnny G designer Schwinns. Instructors will use a diverse range of music and cycling techniques to inspire and push participants to new fitness levels.
Pilates Mat
 Pilates borrows from yoga, dance, and gymnastics and consists of a repertoire of more than 500 exercises concentrating on core stabilization, strength, and flexibility.
Pilates Mat II
Pilates is a safe, sensible exercise system using a floor mat that will help you look and feel your very best. Pilates Matt II will take you to the next level. Learn more poses and moves to challenge your body and mind. No matter what your age or condition, it will work for you.
Introduction to Yoga
This introductory class provides students with stretches and movements to increase flexibility and strength in preparation for the complete yoga classes (Yoga I, II, and III). Proper breathing techniques, body awareness, and a few basic hatha yoga postures are introduced. Upon completion, students will know basic posture and be introduced to Salutation to the Sun, preparing them for Yoga I.
Yoga II -- Intermediate
This yoga class provides students with a variation of Salutation to the Sun postures combined with select conditioning exercises. Emphasis in the class will be to enhance flexibility, strength, balance, proper breathing, body awareness, and relaxation, in preparation for Yoga III.
Yoga III -- Advanced
Prior yoga experience is required. This yoga class will be able to demonstrate both Salutation to the Sun postures and exercise the shoulder stand pose. Must also perform advanced level classic hatha yoga postures. Advanced focus will be placed on the coordination of body, breath, and mind. Emphasis will be to cultivate sensitivity to alignment and the inner energy of postures (asanas).
Hatha Yoga
 Mastering the basics, beginning level. This program will help you develop strength, flexibility, and balance in the body and mind creating inner peace and harmony. You will learn classical postures (asanas) and techniques of breathing practices (pranayama) of Hatha Yoga.
Gentle and Restorative Yoga
Yoga form designed to soothe mind, body, and spirit.
Hatha Yoga-Advanced
Power Yoga
Yoga-Danskinetics (Dance and Movement)
Movement Fusion
Yoga -- Integral Yoga with Ra
Ahimsa Yoga
Ahimsa is the first principle of yoga, which means "non-harming." Ahimsa Yoga explores breathing exercises, postures, meditation, and yogic philosophy.
Yogalates
Combination of yoga postures and Pilates mat, to build strength, balance, and flexibility.
Yogi Baby
A unique class designed for pre- and post-natal moms who want to get in shape through various yoga movements and poses.
Pre/Post-Natal Floor Exercises
Improve balance, posture, body awareness, and aerobic conditioning in this fun class with other mothers.
T'ai Chi Beginner I: Initiation to the Activity
Instructor: Kathleen Paliokas. T'ai chi ch'uan is an ancient Chinese mind and body exercise that consists of a series of gently flowing physical movements. Study will help you learn to relax, manage stress, improve balance, respiration and circulation, and increase mental concentration. Study is progressive.
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SENIOR HEALTH AND WELLNESS
SASSY (Senior Active Spirits Staying Young)
An energizing, fun program for seniors, ages 55 and older, that includes a variety of low impact exercises to stimulating music, chair exercises, use of dumbbells and stretch bands, supervised weight/strength training machines, and the track for walking. This program helps maintain or improve your lifestyle, eases tension, and reduces stress. The program also features a variety of speakers on health-related subjects.
Personal Training for Seniors
Work on strength, balance, flexibility, and post-rehabilitation.
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CLIMBING WALL
CLIMB ON! is the YMCA National Capital's indoor climbing facility. With 1,600 square feet of climbing terrain, various slopes, and overhangs, this is the next best thing to climbing in the great outdoors! Climbing is a sport that promotes the mind, body, and spirit. Like meditation, it allows you to clear your mind and focus completely on the activity. Climbing builds physical strength and flexibility while toning and sculpting your body. Most importantly, climbing is fun and adventurous. It increases your self-confidence and lifts your mood. When you climb you work closely with a partner, thus bonds and friendships grow. Climb with your friends, co-workers, and family, and build on your relationships through mutual support and encouragement.
Open Wall Time
Independent Climb
Walk in to climb independently during open wall time. An instructor will always be present to monitor safety. The first time you wish to belay with us, please take a moment to complete a belay and safety check with an instructor. You may take a Belay and Safety Workshop if you need to learn the skills to complete this check. Call (202) 862-9622 for more information.
Bouldering
Bouldering allows you to climb at low levels without a partner. You do not need to use a harness or rope, and it's a great way to build strength and stamina. Boulder during open wall time.
Belay and Safety Workshops
In order to belay at our facility climbers must complete our Belay and Safety Check. Ask to complete the checklist with an instructor during open wall time, so you can be introduced to our equipment and shown how to properly put on a harness, tie into the rope, and belay for a partner.
Corporate Climbing Programs
Shake off the office politics for a few hours and find yourselves working together and having fun in a new and adventurous environment. Corporate groups find that a climbing experience improves and enhances staff development.
Boy Scout, Girl Scout, and Private Climbing Programs
Arrange a private climbing program for your Girl or Boy Scout Troop, club, or friends. Whether it is a single event or a long-term program, we'll work with you to meet your needs.
Nonprofit Climbing Programs
Your YMCA membership fees are working for D.C. communities in need. CLIMB ON! provides programs at reduced rates to nonprofit organizations that work with disadvantaged people. Our facility has helped all kinds of adventurous adults and children who may never have had the opportunity to climb and challenge themselves in new ways. Through climbing, people develop many personal skills such as self-reliance, responsibility, and goal-setting. They flourish in the excitement of achieving new heights and exceeding previously set limitations. Self-esteem can be measured in a proud smile.
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VOLUNTEER
 YMCAs are among the nation's leading volunteer organizations. Our volunteers are the backbone of our organization. Their time and talent go a long way. Every hour spent as a YMCA volunteer translates into the caring attention a child or teen needs to grow up healthy, happy, strong, and successful.
If you are interested in volunteering at the YMCA National Capital, please fill out the volunteer opportunities described in more detail to ensure the best match within the YMCA. No matter how you choose to volunteer, you make a big difference as you work with others to create a feeling of connected community. If interested or to learn more about volunteer opportunities, click here or call (202) 862-9622.
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For further information on these and other programs
offered at the YMCA National Capital,
please download our Program Guide
or call (202) 862-9622.
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YMCA National Capital
1711 Rhode Island Avenue NW, Washington, DC 20036
Telephone: (202) 862-9622 Fax: (202) 833-9571
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