Upcoming Events at The Marsh

--- Marsh Xtreme (MarshX)—Train SMART for Xtreme RESULTS
--- Music on The Marsh Wednesdays
--- Marsh Health Assessments
--- Kettlebell Blast Small Group Training
--- Health & Fitness Assessment Programs
--- Healthy Weight Lifestyle Program
--- Is Pilates for You?
--- New! Cardio Kickboxing Class
--- Pilates Small Group Classes for Beginners
--- Fun Circuit Training
--- Children’s Fall Swimming Lessons & AquaBabies/Tots
September 19, 2016 --- Land and Water Cross Training: 6-week Series
September 21, 2016 --- Safe Strength: 4-week Series
September 22, 2016 --- Rehab Your Hip: 4-week Series
September 23, 2016 --- Aqua Jogging Returns: 4-week Series
September 25, 2016 --- Active Aging Week - Explore the Possibilities…
October 05, 2016 --- Oktoberfest at The Marsh
October 11, 2016 --- Biometrics Fall Kick-Off Party
October 12, 2016 --- Music on The Marsh - treVeld
October 17, 2016 --- Feldenkrais Method® - Walking with Grace & Ease
October 19, 2016 --- Music on The Marsh - Gourmet Jazz
October 26, 2016 --- Music on The Marsh - Jay Gordon
October 29, 2016 --- Tai Chi Chih: Going Deeper into the Practice





Marsh Xtreme (MarshX)—Train SMART for Xtreme RESULTS



CLASSES: TUESDAYS & THURSDAYS AT 5:00 P.M., SATURDAYS AT 8:00AM & SUNDAYS AT 10:30AM


To see future MarshX dates, mouse over and click arrow to the right of month and year.

Challenge yourself with Marsh Xtreme! This Small Group Training experience is designed to help you work smarter, not harder. You’ll benefit from the coaching of a certified personal trainer and use of Cardio Smart equipment (used exclusively in Marsh Xtreme). Your mind and body stay focused, stimulated and rewarded long after the sweat.

Whether you are trying to keep fit, lose weight or cross-train for a race, this is the class for YOU. It will challenge your strength and cardiovascular endurance to push you through inevitable plateaus. Here’s what’s new for MarshX!

• More value – unlimited classes in 1, 3 or 6 month savings packages!

For package costs and details inquire at the Front Desk. Members: $15 Non-Members:$21 (limited time offer! Regular price $30)

To inquire about more information regarding Marsh Xtreme please email Peter at: .(JavaScript must be enabled to view this email address)

Marsh X
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Music on The Marsh Wednesdays

Come, eat, drink and enjoy live music every Wednesday at The Marsh, 5:30 - 7:30 p.m.:

October 5: Alpensterne - Featuring the incredible jodeling of Jim Strehlke, this unique band plays some of Germany’s most loved folk songs (5:00 - 8:00 p.m.)
October 12: treVeld - an acoustical trio playing original compositions on strings
October 19: Gourmet Jazz - playing jazz standards with a relaxed, mainstream style
October 26: Jay Gordon - classical guitarist playing a medley from the American songbook

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Marsh Health Assessments

Know Your Numbers is a baseline screening to guide potentially life-changing action. It includes your blood profile, blood pressure and body fat screening (blood work requires fasting with tests scheduled mornings Monday through Friday) $75/$95

VO2 assesses your cardiovascular fitness by measuring how efficiently your body uses oxygen and the effectiveness of lung and muscle function. The higher your VO2, the healthier your heart and metabolism. $150/$175

Resting Metabolic Rate (RMR) is your base metabolic rate, as translated in total daily calories needed to maintain current weight and function. This is a key number when on a weight loss/management program. $25/35

In a follow-up meeting with you after your assessments, we review the numbers in detail and help guide next steps for improving or maintaining your fitness and health.

To schedule an assessment, please contact the Health Education office at 952-930-8512.

Heart Month Special: Schedule your health assessment this month and save 20% on any full price personal training session!

If you’re interested in monitoring your own heart rate, FT4 Polar Heart Rate Monitors are available for purchase in the Training Center. $95

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Kettlebell Blast Small Group Training

MONDAYS, 7:00 - 8:00 a.m.
THURSDAYS, 6:00 - 7:00 a.m.
Professional certified training with a Marsh Trainer

This is certified Kettlebell trainer-led class at its best with experienced pros. Focused on functional, dynamic, full-body movements that work on strength, cardio, balance and flexibility, Kettlebell training works the stabilizer muscles, giving you the strength to apply in real life. Whether your goal is to improve balance and coordination, cardiovascular fitness, body composition or dynamic strength for sports, Kettlebells are an efficient way to improve all aspects of fitness.The American Council on Exercise (ACE) writes, “It gets back to basic training that requires functional, whole body fitness.” Pre-requisite for attending Kettlebell Blast is one-on-one training with a Kettlebell-certified trainer to assure that you have individually mastered the key basic movements safely before proceeding to small group training. Personal training at The Marsh for Small Group Kettlebell Blast participation: 3 hours of one-to-one training with a certified Kettlebell instructor ($150 total).

The on-line ticket below reserves your spot in this Small Group Kettlebell Blast Training class. Payment is due upon class check-in. $25.00/class General Public, $20.00/class Marsh Member.

Questions? Contact Marsh Exercise Specialist Nick Hargens at .(JavaScript must be enabled to view this email address)

Reserve your spot on-line below. This is small group training. You will be charged when you check-in at The Marsh.
$20.00/class Marsh Members, $25.00/class Public Price

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Health & Fitness Assessment Programs

“First” Health Consultation
Remember ... as a new member, you receive a complimentary consultation with an Exercise Specialist selected for your needs and interests. It is never too late to take advantage of this.
Let us help get you started or re-started this fall! Complimentary.

Fitness Update
Revive a tired routine and recharge your motivation! As our bodies get used to repetitive exercise, consider a 60-minute one-one-one refresh of your routine. $50

Vital Living Package
Acknowledging that we are more than our physical numbers, sometimes it is important to know and use numbers as a guide to maintain health or get the most out of our exercise. $329

• Body composition and strength (for sarcopenia)
• Cardiovascular health for decreasing risk of disease
• Bloodwork and Resting Metabolic Rate (RMR)
• Three 30-minute personal training sessions to begin a safe strength and cardio training program
• 60-minute initial consultation and 15-minute follow-up session with our registered/licensed dietitian

Athletic Fitness Training
Are you currently active and want to train at a higher level? This assessment is ideal for people who are interested in enhanced training, sports or athletic competition. $349

• Cardio Health Assessment through VO2
• Resting Metabolic Rate (RMR)
• Body Composition
• Three 45-minute personal training sessions with an on-going plan incorporating effective strength and cardio exercise targets
• Nutrition evaluation with a 2-day food log and 45-minute consultation to identify nutrition needs

For any of the above consultations and assessments, contact Evan Strewler: .(JavaScript must be enabled to view this email address), 952-930-8529

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Healthy Weight Lifestyle Program

Targeted for adults of all ages looking for a long-term, healthy weight management program, participants of this program will:

• Learn to minimize risk factors and increase preventative factors based on blood work analysis.
• Understand target weight and caloric needs to maintain via the RMR metabolic assessment and body composition analysis.
• Gain strength through functional training to increase muscle mass and metabolism - the keys to long term weight management and supporting daily activity levels.
• Improve cardiovascular health by learning to train in the appropriate heart rate zone through VO2 screening.
• Discover nutrition strategies that match one’s lifestyle and are easily maintainable.

Includes: assessment package (Blood work, RMR, Body Composition, VO2, Muscle Wisdom), four 30-minute training sessions, one half-hour massage or bodywork session, one 60-minute nutrition consultation and two 15-minute follow-up nutrition consults.

Contact Evan Strewler at 952-930-8512, .(JavaScript must be enabled to view this email address) to register. $449

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Is Pilates for You?

New Pilates Reformer Classes Added to the Schedule

Pilates is for everybody, in fact! Focusing on core strength, Pilates trains the body as an integrated whole, promoting strength, balance, flexibility and increased range of motion. The exercises are adapted to your needs. We have added three Friday beginner-level reformer classes in addition to our ongoing classes:

Fridays, 6:45 a.m., 10:30 a.m. & 1:00 p.m.

Call the Pilates hotline, 952-930-8597 ext. 4, to sign up for group reformer classes. $29 Public, $24.65 Marsh Member per class

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New! Cardio Kickboxing Class

Tuesdays starting June 7 at 6:00 p.m.

Kick-up the energy and break down the moves in our new Kickboxing class. You’ll learn the basic kicks and punches in this fantastic and fun routine.

$20 Public, Complimentary to Marsh Members

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Pilates Small Group Classes for Beginners

Tuesdays, 6:00 a.m.
Fridays, 10:30 a.m. & 1:00 p.m.


Pilates is a full-body conditioning program that improves strength, flexibility, balance, stability and symmetry.

Please register in advance - 952-930-8597, ext. 4. $29 Public, $25 Marsh Member per class.

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Fun Circuit Training

Thursdays, 1:00 p.m.

Gather some friends and join us for this fun, music-filled circuit training class. Meet in the Training Center for this complimentary 30-minutes class.

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Children’s Fall Swimming Lessons & AquaBabies/Tots

The Marsh offers a unique environment for children who are learning how to swim - a calm, comfortable atmosphere, warm water pools, highly experienced instructors and individualized attention. We offer group and individual lessons for students age 3 and up. We also offer parent-child swimming opportunities for children as young as six months.

Download Fall Swim Lesson Brochure 2016
Swim Registration Form - Fall 2016

Fall Group Lessons 2016
Sunday, Tuesday or Thursday Afternoons, September 18 - December 15
(no lessons 11/22, 11/24 & 11/27)

Group Swimming Lessons
Children 3 1/2 - 16 years old
September 20 - December 15 (no lesson 11/22 & 11/24)
Tuesdays or Thursdays for 12 weeks
3:30 - 6:00 p.m. (30 minute classes)
$252 Public (15% off for Marsh Members)
Two lessons per week also available upon request. Call Diane Pattridge for information at 952-935-2202, ext. 8218.

AquaBabies/AquaTots - Parent/Child Class
Children 6 months - 4 years old
September 18 - December 11 (no lesson 11/27)
Sundays for 12 weeks
$228 Public (15% off for Marsh Members)
• AquaBabies & AquaTots I (6 - 17 months old) 4:30 - 5:00 p.m.
• AquaTots II (18 months - 3 years old) 4:00 - 4:30 p.m.
• AquaTots III (2 1/2 - 4 years old) 5:00 - 5:30 p.m.
Register for AquaBabies/AquaTots at the Front Desk, 952-935-2202.

Private & Semi-Private Swim Lessons
We are able to accommodate your child/children with 30-45 minute lessons, individualized for their needs.
(15% off for Marsh Members)
Private: 30 minute lesson - $45, 45 minute lesson - $68
Semi-private: 30 minute lesson - $29, 45 minute lesson - $44 per child
Family of 2: 30 minutes - $54, 45 minute lesson - $81 for both children

Call Diane Pattridge for more information and scheduling at 952-935-2202, ext. 8218 or .(JavaScript must be enabled to view this email address).

Registration
To register for a Group Lesson, please contact Diane Pattridge (Lead Swim Lesson Instructor).
Phone: 952-935-2202 Ext. 8218
E-mail: .(JavaScript must be enabled to view this email address)
Fax: 952-935-9685 (Registration form can be found at the top of the page)

Class Levels & Descriptions
Aquababies and Aquatots Program (Note: Not available in the summer months.)
This program is for Parents/Grandparents and their child 6 months to 4 years old. Classes focus on water adjustment activities and development of basic swimming skills through games, songs and fun water activities. All classes include basic water safety activities. This is a wonderful opportunity to interact closely with your child and have a positive water experience. Classes are held in our 94-degree Therapy Pool. (Class sizes are a 1:7 ratio)

AquaBabies/ AquaTots I This class is great for first time babies and toddlers ranging from 6 months - 2 1/2 years old. You and your baby will be guided through a variety of water activities, songs, holding techniques and basic water safety activities.

AquaTots II This class is great for toddlers 18 months - 3 1/2 years of age who are comfortable in the water. You and your child will continue to work on basic breath control, kicking, paddling and floating skills.

AquaTots III This class is great for older toddlers ages 2 1/2 - 4 years of age. They must be comfortable with going under water and basic propulsive skills. Further development of swim skills and activities will be taught as your child prepares for the teacher/child group lesson experience.

AquaTots Mixed Levels Mixed Levels are offered when all other classes are filled at 5:30 p.m. on Sundays.

Group Swimming Lessons Levels
Lessons are for ages 3 and up. Our small group classes are 30 minutes and limited to 3 - 4 children. One or two groups of students and teachers are in the pool at a time, making for more focused learning and a larger space to practice. Your child's confidence will increase as they learn and improve their swimming and water safety skills with our experienced instructors.

Goldfish (water adjustment) - for children 3-5 years of age. This class introduces basic water adjustment skills, safety, and fun for young first-time swimmers. The goal of this level is for the child to become comfortable in the water.

Seahorse (beginning skills) - for children 3-6 years of age who are able to submerge underwater, with attempts to float on their front and back with assistance. The goals of this level are for the child to float unassisted 3-5 seconds and learn proper breath control. The child will learn to swim beginner-stroke 15 feet and jump in and get back to the side independently.

Puffer Fish (stroke introduction) - for children who have completed the goals of the Seahorse level. The goals of this level are for the child to swim both beginner-stroke with some rhythmic breathing and backstroke 35 feet unassisted. They will also learn to roll from their front to a safe position on their back.

Beta (stroke development) - for children who have completed the goals of the Puffer Fish level. The goals of this level are to increase both endurance and technical qualities of the strokes. Upon completion of this level the child will be able to swim 15 yards freestyle with rhythmic breathing and an additional 10 yards beginner stroke. The child will also be able to swim the backstroke 25 yards.

Angelfish (stroke improvement) - for children who have completed the goals of the Beta level. The goals of this level are for the child to be able to swim freestyle with rhythmic breathing, backstroke and elementary backstroke 25 yards. They will also be introduced to the breaststroke and dolphin kick.

Dolphins (stroke refinement) - for children who have completed the goals of the Angelfish level. The goals of this level are to swim 25 yards of a refined freestyle, backstroke and elementary backstroke. The child will also learn basic coordination for breaststroke, butterfly and sidestroke. Emphasis is placed on stroke refinement and endurance.

Barracudas (stroke proficiency) - This is a pre-competitive swim class for children at least 7 years old. The child should be able to swim 25 yards freestyle, backstroke, and elementary backstroke and have had an introduction to breaststroke and butterfly. The class will emphasize endurance and speed swimming plus stroke proficiency, with special attention given to both breaststroke and butterfly.

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Land and Water Cross Training: 6-week Series
September 19, 2016

Mondays, September 19 through October 24, 12:30 - 1:30 p.m.

If you normally exercise in the water, or if most of your workouts are on dry land, why not change it up a bit and do both? Cross training is a great way to build fitness while reducing the risk of overuse injuries. Rehab specialist Nancy Lovaas leads this 6-week series.

Register at the Front Desk or call 952-935-2202. $150 Public, $128 Marsh Member

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Safe Strength: 4-week Series
September 21, 2016

Wednesdays, September 21 - October 12, 9:00 - 10:00 a.m.

This total body workout in the Therapy Pool incorporates a variety of resistance techniques to build strength and endurance. Come learn how to utilize our pool equipment safely and effectively. Aquatic trainer Diane Pattridge will challenge you and make it fun.

Register at the Front Desk or call 952-935-2202. $104 Public, $89 Marsh Member

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Rehab Your Hip: 4-week Series
September 22, 2016

Thursdays, September 22 through October 13, 11:30 a.m. - 12:30 p.m.

Aquatic therapy is a proven method for treating hip pain or rehabilitating from an injury. This 4-week series targets the hip, the confluence of the body’s largest muscles groups and most complex nerve networks. Join pool instructor Mary LeSourd as she helps you rehab your hips.

Register at the Front Desk or call 952-935-2202. $104 Public, $89 Marsh Member

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Aqua Jogging Returns: 4-week Series
September 23, 2016

Fridays, September 23 - October 14, 9:00 - 10:00 a.m.

Running coach Ryan Ford teaches you how to use the flotation and resistance of water to maximize your running workout. Participating in this 4-week series is also a perfect way to stay fit while recovering from an injury.

Register at the Front Desk or call 952-935-2202. $104 Public, $89 Marsh Member

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Active Aging Week - Explore the Possibilities…
September 25, 2016

Sunday, September 25 – Saturday, October 1

Meet a new or old friend... Share a laugh... Try something new! That’s what Active Aging Week is all about. This health-promotion event, sponsored by the International Council on Active Aging, invites individuals of all ages to experience wellness activities and exercises in a safe, supportive environment. This year’s theme, “Explore the Possibilities,” invites us all to remember our child-like curiosity and try something new. Invite your friends and family and have some fun. Here is a sample of our complimentary offerings:

• Join us for a group exercise class. We have over 60 studio classes to choose from and several intro classes offered this week. Challenge yourself and try something new.

• Is Cupping Right for You? Learn about this therapeutic acupuncture service, Monday, September 26, 1:00 p.m.

• Ladies First… A Night of Fun! Tuesday, September 27, 5 - 7 p.m. Join us for an informal fashion show, wine & chocolate sampling, mini spa experientials, a demonstration of our new online booking options and plenty of prizes & surprises. Please register in advance, 952-935-2202.

• Music on The Marsh: Come enjoy the camaraderie and fun of happy hour at The Marsh, featuring original acoustic compositions by string trio treVeld, Wednesday, September 28, 5:30 - 7:30 p.m.

• Pilates Open Door: Stop into the Pilates Studio, Saturday, October 1, 1:15 p.m. and discover why this fitness program is so popular.

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Oktoberfest at The Marsh
October 05, 2016

Wednesday, October 5, 5:00 - 8:00 p.m.

Back by popular demand! Alpensterne performing live – featuring the incredible jodeling of Jim Strehlke, this unique band plays some of Germany’s most loved folk songs!

Feast on Marsh-made Weiner schnitzel, sausages, braised red cabbage, German potato salad, spätzle, pretzels & cheese sauce, finished with apple strudel and German chocolate cake. All paired with special autumn beers!

To make a reservation in the Moon Terrace call 952-930-8519.

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Biometrics Fall Kick-Off Party
October 11, 2016

Tuesday, October 11, Noon and 6:00 p.m.

Discover our signature weight management and life-enhancing program that changes the way we feel about ourselves.
Feel the difference… For a happier, healthier, more spirited life

• Meet our trainers and health coaches
• Taste some of the delicious meals on the menu
• Hear from our clients who’ve found success in our program
• Learn about your metabolic rate and why it’s the key to your success
• Get mindful eating tips from our registered dietitian

Please register in advance at the Front Desk or by calling 952-935-2202.
To begin the Biometrics One-on-One weight management program today, contact Evan at 952-930-8512.

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Music on The Marsh - treVeld
October 12, 2016

Come, eat, drink and enjoy live music every Wednesday at The Marsh, 5:30 - 7:30 p.m.:

October 5: Alpensterne - Featuring the incredible jodeling of Jim Strehlke, this unique band plays some of Germany’s most loved folk songs (5:00 - 8:00 p.m.)
October 12: treVeld - an acoustical trio playing original compositions on strings
October 19: Gourmet Jazz - playing jazz standards with a relaxed, mainstream style
October 26: Jay Gordon - classical guitarist playing a medley from the American songbook

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Feldenkrais Method® - Walking with Grace & Ease
October 17, 2016

Walking with Grace and Ease
Monday, October 17, 6:45 - 9:15 p.m.
Explore the biomechanics of gait. Each participant learns more awareness of their own
walking habits, and is guided toward an organization of their feet, legs, and hips that is
more pleasurable, efficient, and sustainable over a lifetime. Whether you’re an accomplished walker, or you’re injured and wanting to return to walking, this event is for you!

Mark your calendars for these upcoming workshops:
Organizing Your Feet for Balance, Posture & Power
Monday, November 14, 6:45 - 9:15 p.m.
One of Nick’s most popular workshops returns to the Twin Cities for the first time since 2013! Foot pain or arch trouble? Do you experience aches or stiffness in your feet, knees, hips, or lower back? This workshop explores and enhances your use of your feet and their relationship to the rest of yourself.

Breathe Easy
Monday, December 12, 6:45 - 9:15 p.m.

Over the course of several different exploratory breathing, sensing, and moving lessons, you’ll learn whole-body tools for improving how you are breathing any time, in any activity! Rather than prescribing one right way to breathe, Feldenkrais study improves breathing by approaching it as the constantly adaptive life-giving process it is.

All workshops are suitable for newcomers and longtime Feldenkrais students. You can attend individual workshops, but they are designed to complement each other. For more information contact Liz Anema at 952-930-8528 or the instructor, Nick Strauss-Klein, .(JavaScript must be enabled to view this email address). Cost: $45 Public, $38 Marsh Member per workshop

Nick Strauss-Klein, is a full time Guild Certified Feldenkrais Practioner and the director of Twin Cities Feldenkrais (TwinCitiesFeldenkrais.com). He has studied and taught the method in New York City, Baltimore, Minnesota, and Israel over the last 15 years.

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Music on The Marsh - Gourmet Jazz
October 19, 2016

Come, eat, drink and enjoy live music every Wednesday at The Marsh, 5:30 - 7:30 p.m.:

October 5: Alpensterne - Featuring the incredible jodeling of Jim Strehlke, this unique band plays some of Germany’s most loved folk songs (5:00 - 8:00 p.m.)
October 12: treVeld - an acoustical trio playing original compositions on strings
October 19: Gourmet Jazz - playing jazz standards with a relaxed, mainstream style
October 26: Jay Gordon - classical guitarist playing a medley from the American songbook

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Music on The Marsh - Jay Gordon
October 26, 2016

Come, eat, drink and enjoy live music every Wednesday at The Marsh, 5:30 - 7:30 p.m.:

October 5: Alpensterne - Featuring the incredible jodeling of Jim Strehlke, this unique band plays some of Germany’s most loved folk songs (5:00 - 8:00 p.m.)
October 12: treVeld - an acoustical trio playing original compositions on strings
October 19: Gourmet Jazz - playing jazz standards with a relaxed, mainstream style
October 26: Jay Gordon - classical guitarist playing a medley from the American songbook

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Tai Chi Chih: Going Deeper into the Practice
October 29, 2016

Saturday, October 29, 12:30 - 3:30 p.m.

Going Deeper explores different Tai Chi Chih movements that will help us grow our practice. In this workshop we will explore moves to make our feet HAPPY, massages to allow more energy flow, expansion/contraction, different meditations and we will go deeper into the six principles. Prerequisite: A minimum of six months practicing Tai Chi Chih.

Join instructor Monica Campbell and learn techniques to build your Tai Chi Chih practice. Please register in advance at the Front Desk, 952-935-2202. $51 Marsh Member; $60 Public

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