Drop-in Program & Class Descriptions

SLS FSC has a very wide selection of drop-in activities to take part in. Bring your friends and family and engage in the many drop-in programs. Remember to visit this page often as the list is constantly growing!

Below are descriptions for various Drop-in Programs and classes we offer throughout the year. The programs and classes we offer vary depending on the time of year so please be sure to check the current schedule or Program Guide for dates.

Fitness Classes - Strength & Endurance

These classes are for those 12y+ (12-16y require adult supervision)

Active Forever 55+

Ability Level: All

This 45 minute fitness class is geared to adults 55 years and older. Our instructors and
facility provide a supportive, safe environment to help improve our participants’ fitness condition including endurance, strength, flexibility and balance. Join a fun group of dedicated adults who want to be active and fit forever!


Beginner Bootcamp

Ability Level: Beginner

Are you new to exercising or just getting back into it? Beginner Bootcamp is the ideal class for those looking to break a sweat, tone the body, and burn some extra calories – without a lot of joint-jarring, high impact moves. We will start off easy, learning the bootcamp basics in a friendly and social setting. This class will introduce many types of exercises using a variety of equipment and is designed to build strength through fun and active drills. Our goal is to help you stay motivated and show you all the great fitness benefits of a bootcamp.


Bootcamp

Ability Level: Beginner-Intermediate

This class is moderate in intensity, incorporating a balance between resistance training and cardio exercises in a fun group setting. All of the exercises can easily be made harder with added resistance. It caters to both those who are brand new to exercising and those who are looking for a lighter, less intense workout between more challenging workout days. Ideally you should be comfortable jogging or speed walking three times around the track to participate. Modifications will be shown in every class to enable participants to set the level that is right for them. This class will make you feel welcome as we remember what it’s like when getting started.
Bootcamp Circuit

Ability Level: All

This workout incorporates compound body weight exercises with minimal rest periods to train your cardiovascular system and challenge your whole body. We will use a variety of equipment and methods to make this high intensity workout fun and challenging for everyone. The focus of this bootcamp is to enhance your fitness level and muscle tone in an encouraging, non-intimidating environment.  We want you to enjoy the class – but please be prepared for some high intensity training!


Extreme Bootcamp

Ability Level: Advanced

This is an advanced class. To take part you must be able to run1 mile in under 8 minutes, which is equal to seven times around the track. If you are already there then this is the class for you! This advanced class is a high intensity workout which combines cardio, muscle endurance, core and functional movement patterns with little to no rest. This bootcamp is designed to be difficult and different; at all times we push our participants harder than they would push themselves.


Youth Bootcamp

Ability Level: All

During our Youth Bootcamp, youth will learn HOW to workout safely while completing a variety of FUN activities. Since this class is designed specifically for youth in mind all activities are appropriate for their developing bodies and muscles, everything is safe for them to do. They are sure to not only get a good workout, but also have fun while doing it! Wait, who knew working out could be fun?


Core Fit

Ability Level: All

Your core includes more than two dozen abdominals, lower back and hip muscles that stabilize your spine to keep your torso upright. Your core muscles allow your torso to bend forward, back, side to side as well as to rotate. It is critical to everything physical you do, except perhaps sleeping. In this class we will target all the aspects of your core to help build a strong base of support for all your daily activities. We will target your abdominals, lower back, hips and glutes in every class using a few different pieces of equipment and your own body weight. Please bring your Yoga mat.


Power Spin

Ability Level: All

A great way to get in a vigorous workout, especially during the off-season or a great way to cross-train for your sport. Something for everyone! Intervals, rolling hills, sprints, climbs, runs, surges and jumps all to music hand-picked to motivate and inspire! This is a great workout if you want to burn calories and increase endurance. Come on in for the ride! Our instructors will keep you motivated and on task as they guide participants through different workout phases. Warm-up, steady up tempo, cadences, sprints, climbs, cool-downs, etc. You control resistance on your bike to make the pedaling as easy or difficult as you choose. Constant adjustment is normal.


Spin & Core

Ability Level: All

This class is similar to Power Spin, but is suitable for all levels and finishes with approximately 10 minutes of working out your core. The class will include intervals, rolling hills, sprints, climbs, runs, surges and jumps all to music that will pump you up! Are you looking for a workout to wrap up your week and get you prepared for the weekend? Then this is the class for you; Shelley will get you burning calories! Attending this class regularly will help you improve your endurance. Each class will end with a workout for your core and a good stretch.


Pure Spin

Ability Level: All

A great way to get in a vigorous workout especially during the off-season or a great way to cross train for your sport.

Something for everyone! Intervals, rolling hills, sprints, climbs, runs, surges and jumps all to music hand-picked to motivate and inspire! This is a great workout if you want to burn calories and increase endurance. Come on in for the ride! Join us in our cycling class, our instructors will keep you motivated and on task as they guide participants through different workout phases. Warm-up, steady up tempo, cadences, sprints, climbs, cool-downs, etc. You control resistance on your bike to make the pedaling as easy or difficult as you choose. Constant adjustment is normal.


Spin Tabata

Ability Level: All

Tabata interval training is one of the most effective types of high intensity interval training. Spin Tabata takes tabata one step further offering a winning work-out combination of spinning (cardio) and resistance training (build muscle mass). Through a variety of simple, yet intense timed exercises, each class will blast away the calories and when done consistently will provide noticeable fitness results in a short amount of time. If your goal is muscle tone enhancement, weight loss, or both, this class is for you.


Tabata Mix

Ability Level: Intermediate-Advanced          

Traditional Tabata training is a type of high intensity interval exercise that follows a regimented format: twenty seconds of very high intensity movements (e.g., sprints) followed by ten seconds of rest, which is repeated 8 times for a total of 4 minutes. The result of participating in Tabata is improvement in the body's ability to effectively use oxygen, which translates into improved sport and fitness performance as well as everyday life activities. High intensity interval training with a rest period shorter than the work period can target and improve both anaerobic and our aerobic energy systems.

 

Muscle Pump

Ability Level: All

Benefits of an early morning workouts, crucial hormones (i.e., testosterone) that help build muscle mass are elevated in the body.  Take advantage of these naturally circulating hormones as they're peaking. Getting it done leaves times for other priorities and you’ll be less likely to skip your workout. You’ll be more focused when you reach the office or school, a great way to start off the day. This class is a high-energy, total-body workout that focuses on every muscle group at an intensity that will simultaneously improve both your strength and endurance while increasing lean muscle mass. This class incorporates a variety of exercises and equipment with Metabolic Resistance Training method. Increasing lean muscle mass will help you to burn calories even when you are not working out so it’s ideal for healthy weight control.

 


Fitness Classes - Martial Arts

These classes are for those 14y+

Heavy Bag Fitness

Ability Level: All

This high intensity class is a whole body workout that is guaranteed to get the heart pumping. Between plyometrics and instruction in basic Muai Thai/Kickboxing skills, participants learn to hit the heavy bag in this challenging and fast paced class. All skill levels welcome. Please bring your own gloves. We do have two pairs of loaners if it’s your first time trying the class. Hand wraps are required if borrowing our gloves (sold for $8.50 at Guest Services).


Heavy Bag Blaster

Ability Level: All

This class is similar to Heavy Bag Fitness, but completed in just 40 minutes so it’s great for those of you with jam packed schedules! Between plyometrics and instruction in basic Muai Thai/Kickboxing skills, participants learn to hit the heavy bag in this challenging and fast paced class. All skill levels welcome. Please bring your own gloves. We do have two pairs of loaners if it’s your first time trying the class. Hand wraps are required if borrowing our gloves (sold for $8.50 at Guest Services).


Muay Thai Kickboxing

Ability Level: Intermediate-Advanced

Each kickboxing class offers a total body workout incorporating intervals, different conditioning methods and kickboxing techniques. In this class we will learn
kickboxing combinations using Thai Pads including holding skills, some defense and counter drills! Confident beginners welcome but attending class regularly is highly recommended! Gloves and hand wraps required.

 

Kick & Fit

Ability Level: All

An action packed workout that combines a series of punching and kicking combinations using a heavy bag. This class improves strength, muscle tone and endurance. Using speed, agility and power, kickboxing combines the punches, upper cuts, and hooks of boxing with various powerful kicks used in Martial Arts. Additional muscle and motion exercises are incorporated to strengthen and tone. You will have fun, reduce stress & get an awesome workout!!

 


Fitness Classes - Yoga

Thses classes are for those 12y+ (12-16y require adult supervision)

Kid's Yoga

Ability Level: All

In this class students will explore yoga poses in a story like fun way to build confidence, strength, concentration, and compassion. Breathing techniques will also be taught as a tool to learn focus, awareness, and control of emotions. Art activities and games may be introduced to enhance the class.


Yoga

Ability Level: All

We invite everyone 12 years of age and older to attend our Yoga classes. Youth 12-16 years of age need to have a parent taking part in the class.

We offer a variety of gentle yoga classes, great for achieving the goals of improved physical health and mental well-being. The classes concentrate on body postures, breathing techniques, and meditation. Our classes are great for all experience levels; if you’re new to the class please introduce yourself to the instructor and she will do her best to ensure you’re comfortable.
Below are brief descriptions of what each class focuses on.

Hatha: This class combines physical postures with breath awareness while entering, holding and exiting the poses in a meditative manner. Students will develop strength, flexibility, balance and calmness while exploring a variety of postures in a mixed-level environment.

Yoga Therapy Flow: Mindful movement with a slow flowing feeling. Come prepared to breath, inquire into your own patterns and unwind all there is to learn about your own body, mind, and over all state. It is a class meant to send your focus inward and leave you feeling settled, relaxed and content.

Vinyasa Flow: Suitable for all levels, this dynamic class begins with a warm up, sun salutations, and poses that build to the next, allowing the body, breath and mind to come together. A different class each time, students will build strength, flexibility and feel balanced at the end of class.

Energize: This class begins slowly with centering and limbering poses, building gradually to a more dynamic practice that will develop strength, flexibility, balance and awareness. This is an energizing and invigorating class suitable for all levels.

Relax and Restore: Restorative yoga which holds poses for longer to support a deep release of tension in the muscles and fascia. Calming the mind to allow for a settling of the nervous system. This class ends with a guided relaxation in shavasana.

Gentle Flow: The sequence of postures may be different from class to class, but will always follow a progression through breathing exercises, warm up, variations of Sun Salutations, a dynamic standing series, various hip openers and stretches, and a final relaxation. 

Prenatal Yoga: Through yoga postures, guided relaxation and breath awareness you will prepare the body and mind for the birth, and at the same time relieve the discomfort and stress associated with pregnancy. Beginners welcome. This class is for pregnant students only, this is not a class for couples.

Yang/Yin: This class provides the benefits of a balanced practice of Yang and Yin styles of yoga. This class will start with an active and dynamic flow practice to strengthen and energize the body and mind. The Yin style of long-held passive poses opens the body to more flexibility and quiets the mind to close your practice.

Flow Intermediate: A dynamic and challenging sequence of postures that synchronizes breath with movement in order to build strength, balance and flexibility. Deeper inversions, arm balances and core strengthening postures will be offered in this class. All levels welcome.

 


Fitness Classes - Choreographed

Thses classes are for those 12y+ (12-16y require adult supervision)

Barre

Ability Level: All

All levels welcome to this one hour fitness workout which will tone and challenge your entire body. We will work the most common problem areas through a series of strategic exercises that focus on core strength, flexibility and balance. Our certified Barre instructor will incorporate innovative moves that will fatigue muscles through isometric holds.


POUND®

Ability Level: All

POUND® is a full-body drumming workout that uniquely combines cardio, conditioning, and strength training with Yoga and Pilates-inspired movements using lightly weighted exercise drumsticks (Ripstix®). All fitness levels are encouraged to participate as the workout is easily modifiable and the alternative vibe appeals to men and women! 
Zumba® Fitness

Ability Level: All

The only Latin-inspired dance fitness program that blends red-hot international music, created by Grammy Award-winning producers, and contagious steps to form a "fitness-party" that is downright addictive. Each of our instructors brings their own style, so be sure to try them all!


Zumba® Gold-Toning

Ability Level: All

Blends the Zumba® party you love at a slower pace with a redefining total body workout using light weights to shake up those muscles! This class is great for those looking for a lower impact workout, but still want results.


Zumba Toning/Sentao®

Ability Level: All

Zumba® Toning combined with Zumba Sentao® combines strength and resistance training with innovative dance moves, using a chair as your dance partner. A high intensity workout that focuses on defining your muscles, improving overall cardiovascular health and burning major calories in the process. 

 

STRONG by Zumba®

Ability Level: Intermediate

This class combines high intensity interval training (HIIT) with the science of Synced Music Motivation. In every class, music and moves sync in a way that pushes you past your perceived limits, to reach your fitness goals faster.


Programs - Ice

Ladies Recreational Hockey

Time dedicated just for ladies to play hockey. Join a great group of ladies for 90 minutes of scrimmaging twice per week. These drop-ins are a great way to connect with other females in the area and get a good workout in! All skill levels and abilities are invited to suit up for a great workout. Full hockey equipment required.

*Please note, this is a recreational drop-in, it is not intended to be competitive.


Adult Shinny Hockey
Adult Shinny Hockey is held throughout the week during lunch. This social outing is great for those looking to play a bit of pick up hockey midday. With different teams and different players, each session makes for great hockey and a chance to meet others. Full hockey equipment is required. Members can phone 24 hrs ahead of time, non-members can phone the morning of shinny, to get their names on the list. Only 20 players plus 2 goalies are permitted to play. Goalies play for free, but are still encouraged to call in advanced and are required to check in prior to gearing up.
Public Skating
A great family activity. Bundle everyone up and head down to the rink. Although skating in circles may make you dizzy, these trips are sure to be a blast. Bring some hot cocoa and lace up those skates. We encourage helmets for all ages, but they are mandatory for those under 12 years of age.
Figure Skating

A time set for figure skaters to practice their twirls, jumps and routines.


Sticks ’n Pucks

This time is designed for players to practice their shooting, skating, and maneuvring the puck with their head up. At times, a game of shinny or pick up hockey may take place.

*Only hockey sticks and pucks are permitted on the ice during Sticks 'n Pucks drop-in times. Anyone with the appropriate equipment is welcome to take part in this drop-in. Some of these drop-ins will have age restrictions so please be sure you are within the age limits when that is the case.

Helmets are MANDATORY for ALL participants.


Sticks ’n Rings

This time is designed for players to practice their shooting, skating, and ring handling skills. At times, a game might take place.

*Only ringette sticks and rings are permitted on the ice during Sticks 'n Rings drop-in times. Anyone with the appropriate equipment is welcome to take part in this drop-in.

Helmets are MANDATORY for ALL participants.


Programs - Gymnasium

Badminton

Grab a racquet and a partner and come play some badminton. This is a great opportunity to work on your technique, improve your game and meet new people. Racquets are supplied, but bringing your own is encouraged. Max 20 people per session, during busy times playing as doubles is required.


Basketball

Come shoot some hoops and work on your free throws. If we get enough people, a pick-up game may be put together. This is a great opportunity to work on your technique, improve your game, and meet new people.


Volleyball

Sets, blocks and serves… Come work on these skills with your friends. Bring enough friends down and a game can be put together.


Family Gym

Looking for something to do as a family? Come down to the Centre and play in the gym. You pick the sport. Throw around a Frisbee, play some basketball or floor hockey. Whatever sport it is we will do our best to accommodate. This is a time for families to play together.


Kids Zone Bouncers

What do you do when the weather isn’t great? How about bringing the kids in for a bounce on our giant inflatables. Our bouncers are a great way for kids to get some physical activity and wear themselves out. Socks are recommended for bouncer activities.

*Parental supervision is required whenever your children are enjoying the bouncers.


Pickleball

Pickleball is similar to tennis with a bit of badminton mixed in. It is played on a badminton court with the net slightly shorter than a tennis net. It is a great new sport to participate in and rather easy to understand. There are always other participants who are happy to help. Paddles are provided or you can buy your own from Guest Services. As the season progresses we will incorporate clinics into the weekly sessions so everyone can focus on improving their skills.

Never played before? We encourage you to attend a beginner’s session to learn the basics.


 Programs - Turf

Adult Soccer

A great mid day social activity. Share the love of the game with others as you boost your cardio and keep up your soccer skills.


Ladies Soccer

Looking for something fun to do on Tuesday and Thursday before lunch? Grab some friends and come play soccer. A great time to meet new friends and challenge others for bragging rights around town.


Soccer

Available after school, this gives you a great opportunity to come work on your passing, shooting, goal keeping and general soccer skills. Be sure to bring some friends out and maybe you’ll be able to put together a game. Half turf available.


Lacrosse

Available after school, this gives you a great opportunity to come work on your hand eye coordination. Bring a friend to practice some passing, or come and practice your shooting. Half turf available.
Helmets are MANDATORY for all participants.






Special Programs

Drop-in Youth Night

One Saturday evening each month has been designated as a night for 10-16 year olds. These evenings are an opportunity for you to turn off your electronics and enjoy the facility with your friends. Amongst other activities we make available, we will inflate the bouncers so you can have some fun doing something you’ve outgrown.

Parents, these nights are considered a regular drop-in activity, so we are not responsible for your youth. By participating in this event you agree to our terms and conditions.

 

Drop-in Bubble Bump Soccer

Come join us for our monthly Drop-in night. For ages 10-15. Suit up in a giant inflatable "bubble" and try to defeat the opposing team in a game of soccer. No skill required. Just stop laughing long enough to go after the ball without getting bounced. You do not want to miss this!!

 

Drop-in Archery Tag

Take paintball to the next level with Archery Tag! This game combines bows and arrows with humans (and stationary objects) as targets. What a great way to de-stress from your busy week! Don’t worry though, the arrows have large marshmallow like tips and you’ll be
wearing safety gear so injury isn’t likely. Challenge your friends to this night of fun.


 
 
 
 
 
 

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Seniors on the Bow Centre

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Pats Palate Pleasers

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UofC Gymnastics at Spray Lake Sawmills Family Sports Centre

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Contact Us

Spray Lake Sawmills Family Sports Centre

800 Griffin Road East Cochrane, Alberta, T4C 2B8

Phone: 403-932-1635

Fax: 403-932-1625