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Marsh Xtreme Train SMART for Xtreme RESULTS



NO CLASS ON EASTER SUNDAY APRIL 20TH

Challenge yourself with Marsh Xtreme! This small group training series 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 Marsh Xtreme!

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

For package costs and details inquire at the Front Desk. Packages available now or $15/$20 per class.

Class Schedule: Tuesday at 5:00 p.m., Thursday at 12:00 p.m., Saturday at 8:00 a.m., Sunday at 10:30

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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Know Your Numbers

High blood pressure, diabetes and high cholesterol can all lead to a heart attack. Unfortunately, many people don’t know they have or are at risk of having these conditions. It’s easy to determine by undergoing a simple screening. Our Know Your Numbers test includes a blood profile, blood pressure and body fat screening, giving you baseline information that could save your life.

Call Maria WooChing at 952-930-8529 to schedule your appointment. As blood work requires fasting, tests are scheduled mornings only: Monday through Friday. $50/$65

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Aqua Jogging

New class-time added Thursdays at 9:00 a.m.!

Our cardio expert Ryan Ford leads Aqua Jogging, a one-of-a-kind class in the Therapy Pool. Higher body temperatures from the warm water environment will help increase your heart rate, blood flow and reduce inflammation. It’s the perfect cardio warm-up from the cold!

Now Thursdays, 9:00 – 10:00 a.m.

Preregister by calling Maria at
952-930-8529. $50/$80 for a 4-week session or $15/$25 per class , space permitting.

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New! Small Group Training in the Therapy Pool

Thursdays with Aquatics Director Mary LeSourd, 1:30 - 2:30 p.m.

If you are enjoying our pool classes but seeking a more personalized experience, try Small Group Training. With the overall goal of increasing flexibility, strength and endurance, small groups include 2 to 3 participants with a focus on individualized help. This is highly recommended for clients with back pain, arthritis or other chronic pain, past injury or sub-acute rehab from joint replacement or other surgery.

Cost for 2 person group: $50/70 per person,
3 person group: $33.34/46.67 per person (a 25 - 50% savings over private sessions).

Preregister at the Front Desk or call 952-935-2202. Other days/times available upon request by contacting Mary LeSourd at 952-930-8511 or .(JavaScript must be enabled to view this email address).

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New Stretch & Foam Rolling Basics: Fridays at 8:45am

Fridays, starting March 14, 8:00 - 8:25 a.m.

Discover how effective you can stretch in class or on your own by using the foam roller! Limited supply of Marsh foam rollers available (may also be purchased).

Complimentary/$10. Register at the Front Desk, 952-935-2202.

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Phase III Cardiac Rehabilitation Series

The Marsh offers an ongoing standard Phase III Cardiac Rehabilitation Group Training Series every Monday, Wednesday and Friday from 2:00 - 3:00 p.m. This program is for men and women at risk of or recovering from a cardiac event. It’s also designed to help people take control of their heart condition by maintaining a healthy lifestyle. It is open to the public and you can start the series at any time. 8-week series

Train twice weekly: $192/$320;
Train three times weekly: $288/$480;
Pay per class: $15/$25

Please contact Exercise Physiologist Evan Strewler, MS, for more information at .(JavaScript must be enabled to view this email address) or 952-935-8512.

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New! Smart Circuit Mondays Starting March 10

Mondays, Starting March 10, 7:30 - 8:30 a.m.

Level 2 - for persons ready for moderate on-going group circuit training. $15/$20



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New! Marsh Xpress Fridays starting March 14th

Fridays, Starting March 14, 7:30 - 7:55 a.m.

Level 2/3 - great for both Smart Circuit and Marsh X participants wanting an extra efficient workout each week (no cycling). $5/$10

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New! Pilates Express Mat Class: Thursdays starting March 13

Thursdays March 13 – May 1 5:00 - 5:45 p.m.

Add to your fitness regimen in this new 45-minute Pilates Mat Class, one of three weekly classes you can take with our Mat Class Pass. Participate on a per-class basis or save with an 8-week package.

Instructor: Bridget Raltchevsky. $95/$125 for the 8-week Mat Class Pass.
Register at the Front Desk or call 952-935-2202.


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New! Beginning Pilates Reformer Classes Fridays

Fridays, 10:30 a.m. and 11:30 a.m.

For more information, contact Carol Pehle at 952-930-8524. $25/$35

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Bridge Lesson Series Starting in April

Intermediate Bridge - Wednesdays, April 2 - May 21 1:00 - 3:00 p.m. $150/175

Advanced Beginner Bridge - Fridays, April 4 - May 23 10:00 - Noon $150/175

Register at the Front Desk.


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Adult Beginner Swim Lessons

Starting in April - Learn to Swim Month

Our Adult Beginner Swim Lessons are for people who are uncomfortable around water, perhaps frustrated that they never learned how to swim well. We will help you overcome this anxiety. Learn how to swim and be safe around pools and lakes to prevent accidents and drownings.

The Marsh’s Water Safety Specialists Diane Pattridge and Mary LeSourd each have over 30 years of water safety and swim experience.

Sign up by contacting Mary LeSourd, Aquatics Director at 952-930-8511.
Private per-session: $40/$49 (30 minutes)

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TRX Training at The Marsh

Quick TRX
Perfect for those with a limited amount of time, Quick TRX Training offers a full body workout in only 30 minutes. TRX (Total Resistance Training) is a fun, new way to use TRX suspension straps to stretch and strengthen your body and get your heart pumping. Quick TRX Training is currently offered at the following times. The number of classes will increase based on demand. Our Marsh X coaches will be there to motivate, encourage and support you every step of the way. Instructor rotates among the following exercise specialists: Heidi Inwood, Mike Bialick, Peter Elsham, Jennifer Dehn, Diane Pattridge and Kristin Turner.
  • Sundays, 4:15 - 4:45 p.m.
  • Tuesdays, 5:15 - 5:45 p.m.
  • Thursdays, 7:15 - 7:45 a.m. (beginning November 3)

Register in advance by calling the TRX Hotline at 952-930-8597, ext. 5555., $15/$25 per class.

Marsh X with TRX
If you like variety, you'll love Marsh X, now featuring TRX Training. This high energy class offers a variety of activities, ranging from cycling to jumping rope all mixed in with TRX Training. Push yourself to the level that makes sense for you. Our Marsh X coaches will be there to motivate, encourage and support you every step of the way. Instructor rotates among the following exercise specialists:
Heidi Inwood, Mike Bialick, Peter Elsham, Jennifer Dehn, Diane Pattridge and Kristin Turner.
    Wednesdays, 9:15 - 10:15 a.m.
  • Thursdays, 5:00 - 6:00 p.m.
  • Saturdays, 8:00 - 9:00 a.m.

Register in advance by calling the TRX Hotline at 952-930-8597, ext. 5555, $15/$20 per class.

TRX Open Houses
Learn more about TRX by stopping by the West Studio at any of the following times to try the moves and ask questions. Complimentary.
  • Thursday, November 10, 7:00 - 7:30 p.m.
  • Thursday, November 17, 11:30 a.m. - Noon
  • Tuesday, December 13, 5:30 - 6:00 p.m.
  • Saturday, December 17, 11:30 a.m. - Noon



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Pilates Mat/TRX Fusion Series

Pilates/TRX Fusion combines two fitness skills into one dynamic, energetic, full-body workout. Warm up with Pilates Mat movements, which will help you develop a strong core and good posture. Then focus on improving your strength, stamina and flexibility by using our TRX Suspension System, which challenges you to use your own body weight to strengthen your core, chest, back, arms and legs. Previous Pilates Mat experience required. Led by Lesley Koehnen, certified Pilates instructor. $95/Marsh members, $150/General Public for eight-week series.

Register by calling the Pilates Hotline at 952-930-8597, ext. 4444.

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Try Pilates Mat Series

Pilates Mat classes provide an economical way to learn Pilates and the format allows you to progress at your own pace. And did you know that anyone who purchases Marsh Personal Training Packages can attend the Pilates Mat classes at no charge? (a $95/$150 value)
  • Beginning Starts: Tuesday, November 22 through January 10, 10:30 - 11:30 a.m.
  • Intermediate/Advanced Starts: Thursday, December 1 through January 12, 10:30 - 11:30 a.m.
8-week session: $95 for Marsh members/$150 for General Public

To register for this event, you must pay through Paypal. Click below to use either your Paypal account or any major credit card. Cancellations must be received 24 hours in advance to receive a refund. For more information, or to register by phone, call the Front Desk at 952-935-2202.


Pilates Mat Series

8-week Series Pricing:
Level:



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Mindfulness Based Stress Reduction Information Session

Mindfulness Based Stress Reduction (MBSR), a program developed by renowned practitioner and author Jon Kabat-Zinn, will teach you to deal with stress, pain, illness, and the demanding challenges of everyday life. Come and learn more about MBSR at a Complimentary Information Session - Saturday, January 14, 9:30 - 10:30 a.m..



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Snowshoeing in January and February

Join us for snowshoeing on the well-groomed trails behind The Marsh. This is a great way to get outside and enjoy the wonders of nature. No experience required; a basic lesson is included in each outing. Led by Marsh Exercise Specialist Diane Pattridge. Saturdays, January 14 and February 4, 11:00 a.m. - Noon Wednesdays, January 18, February 15, 11:00 a.m. - Noon Bring your own snow shoes. We have a very limited supply available for rent at $5/$10 per hour. NOTE: Because these outings are weather dependent, please register by calling the Front Desk at 952-935-2202 at least 24 hours in advance.

To register for this event, you must pay through Paypal. Click below to use either your Paypal account or any major credit card. Cancellations must be received 24 hours in advance to receive a refund. For more information, or to register by phone, call the Front Desk at 952-935-2202. Complimentary for Marsh members, $15 for General Public.


Saturdays, December 17, January 14, February 4, Wednesdays, December 21, January 18 & February 15 11:00 a.m. - 12:00 p.m.

Pricing
Indicate date(s) here



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Reiki Affirmation Dance (RAD)

Reiki Affirmation Dance (RAD) is a movement class that incorporates dance with positive affirmations, breath work, meditation and overall sense of awareness. Join popular Nia instructor, Jill Goux for these special classes (check-in at 6:45 p.m.). Class starts at 7:00 p.m.

To register for this event, you must pay through Paypal. Click below to use either your Paypal account or any major credit card. Cancellations must be received 24 hours in advance to receive a refund. For more information, or to register by phone, call the Front Desk at 952-935-2202.


Reiki Affirmation Dance, January 22, 7:00 p.m.

Options



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Franklin Method Workshop: Can Your Shoulders be Happy?

Explore the design and function of your lungs, diaphragm, and ribcage to improve your body’s movement and well-being. Learn how efficient, mindful breathing rejuvenates your health thousands of times each day, with every breath. Taught by Angela Kneale, an occupational therapist with certifications in Pilates and a Level III Franklin Method instructor.

To register for this event, you must pay through Paypal. Click below to use either your Paypal account or any major credit card. Cancellations must be received 24 hours in advance to receive a refund. For more information, or to register by phone, call the Front Desk at 952-935-2202.


Franklin Method Workshop: Can Your Shoulders Be Happy?, Wednesday, January 25, 7:15 - 8:45 p.m.

Pricing:



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New! Core Re-form™ Complimentary Information Session with Women’s Health PT Jill Lawrence

Monday, April 21, 10:15 a.m.

Struggling with a post-baby pooch or frustrated with a not-so-flat tummy? Wonder why traditional exercises just haven’t worked? There is a solution. Learn the secret behind achieving a solid core with a six-week exercise program to do at home to narrow the waist, reduce diastasis recti and improve pelvic floor and back issues. Bring your friends, sisters, mothers and daughters!

Cost for 6-week series: $99/$149.

Other Complimentary Information Sessions: Wednesday, April 23, 6:00 p.m. & Saturday, April 26, 12:45 p.m.

6-Week Series: Mondays, April 28 - June 9, 10:15 - 11:15 a.m.



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Earth Day Trail Cleanup

Tuesday, April 22, 3:00 - 4:30 p.m

We’d love for you to join us when we roll up our sleeves for annual light trail clean-up. Then we’ll toast our good deeds over Happy Hour! No sign-up required - just meet us in the front lobby at 3:00 p.m


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Pilates Open Doors

Wednesday, April 23, 7:00 p.m.

Pilates is an excellent form of exercise for core strengthening and full-body conditioning. Stop by our Pilates Studio for an “Open Door” session to learn the benefits of incorporating Pilates into your fitness routine.

Complimentary, no sign-up required.

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New! Core Re-form™  Complimentary Information Session with Women’s Health PT Jill Lawrence

Wednesday, April 23, 6:00 p.m.

Struggling with a post-baby pooch or frustrated with a not-so-flat tummy? Wonder why traditional exercises just haven’t worked? There is a solution. Learn the secret behind achieving a solid core with a six-week exercise program to do at home to narrow the waist, reduce diastasis recti and improve pelvic floor and back issues. Bring your friends, sisters, mothers and daughters!

Cost for 6-week series: $99/$149.

Other Complimentary Information Session: Saturday, April 26, 12:45 p.m.

6-Week Series: Mondays, April 28 - June 9, 10:15 - 11:15 a.m.



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New! Joint Health Workshop

Thursdays, April 24 & May 1, 11:30 a.m. - 12:30 p.m.

As a follow-up to our Physician Lecture with Dr. Tom Nelson, Doug Merz and Kevin Conrad, we are offering a new Therapy Pool program, the optimum venue for stress and pain reduction on joints and muscles in and around the joints. Discover the benefits of gait re-education and increased range of motion and strength.

$10/$17 single session or $20/$35 for both.

Register at the Front Desk or call 952-935-2202.

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Massage on the Foam Roller

Saturday, April 26, 11:45 a.m. - 12:45 p.m.

Learn the proper technique for self-massage using the foam roller and discover how to manipulate it for maximum benefits. The type of roller and intensity will be geared to the comfort and fitness level of the participants. Bring your own roller or purchase one for $35. Please indicate at registration if you need to purchase a roller.

Instructor: Lesley Koehnen. $10/$20. Register at the Front Desk or call 952-935-2202

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New! Core Re-form™  Complimentary Information Session

Saturday April 26, 2014 at 12:45 pm

Struggling with a post-baby pooch or frustrated with a not-so-flat tummy? Wonder why traditional exercises just haven’t worked? There is a solution. Learn the secret behind achieving a solid core with a six-week exercise program to do at home to narrow the waist, reduce diastasis recti and improve pelvic floor and back issues. Bring your friends, sisters, mothers and daughters!

Cost for 6-week series: $99/$149.

6-Week Series: Mondays, April 28 - June 9, 10:15 - 11:15 a.m.



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Iron Man/Woman Kickoff!

Our 2nd Annual Summer Iron Man/Woman

Challenge kicks off this month! Last year over 50 people completed Iron distances over 12 weeks – and you can too! Join us at a complimentary

Information Session to learn more on Saturday, April 26, 10:00 a.m. or Monday, April 28, 5:30 p.m.

Fee is $60/$150 and includes a group run once a week, a group ride once a week and a great swag bag.

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Walking Group Complimentary Information Session

Complimentary Information Session: Saturday, April 26, 10:00 - 11:00 a.m.

Series: Saturdays, May 3 - 31, 10:00 - 11:00 a.m.

The joy of walking in groups: find out how much more you can do and enjoy from Nordic walking to gait analysis. Led by Candy Swanson.

$40/$80 for 5-week series or $10/$20 per session.

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Train To Run with Ryan Ford

Spring Start: 4-Week Session
Mondays, April 28 - May 19, 6:00 - 7:00 p.m.

Summer 12-Week Program
Mondays, June 2 - August 2, 6:00 - 7:00 p.m.

Whether you are training for your first 5k, a half marathon or a marathon, our Exercise Specialist and seasoned running coach Ryan Ford will create a customized running program for you including one group run a week and weekly coaching. Includes an initial consult with Ryan to discuss goals and limitations for your custom program.

4-week session $25/$33. 12-week session $75/$100.


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New! Pilates in the Pool

Mondays, April 28 - May 19, 12:30 - 1:30 p.m.

Pilates in warm water has been found to be mentally soothing and gentler on joints and muscles. Pilates instructor Bridget Raltchevsky now brings Pilates into our Therapy Pool and applies the principles of buoyancy, resistance and gentle movement to relax and open the body for effective core work. Try this innovative, new approach!

Register at the Front Desk, 952-935-2202
$60/$80 for 4-week series.



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New! Core Re-form™ Series

6-Week Series: Mondays, April 28 - June 9, 10:15 - 11:15 a.m.

Struggling with a post-baby pooch or frustrated with a not-so-flat tummy? Wonder why traditional exercises just haven’t worked? There is a solution. Learn the secret behind achieving a solid core with a six-week exercise program to do at home to narrow the waist, reduce diastasis recti and improve pelvic floor and back issues. Bring your friends, sisters, mothers and daughters!

Cost for 6-week series: $99/$149.

Complimentary Information Sessions: Monday, April 21, 10:15 a.m. Wednesday, April 23, 6:00 p.m. & Saturday, April 26, 12:45 p.m




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Exercise is Medicine With Dr. Jordan Metzl

Exercise is Medicine with Dr. Jordan Metzl, Sports Medicine Physician, Hospital for Special Surgery in New York

Tuesday, April 29, 6:30 - 7:30 p.m. - Exclusive Live Webcast

The American College of Sports Medicine recently launched its “Exercise is Medicine” campaign. Dr. Metzl, author of the new book Exercise Cure, presents a summary of research supporting the known benefits of exercise in preventing and managing illnesses. Hear from another physician advocate who makes the exercise/medicine connection. Presented live via webcast, ending with an interactive Q&A.

Complimentary/$10.
Register at the Front Desk or call 952-935-2202

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Complimentary Exercise Physiology Consultations With Evan Strewler, MS

Curious about our Health Evaluation, Biometrics or Cardiac Rehabilitation programs, or concerned about health limitations in designing an effective fitness regimen? Marsh Exercise Physiologist Evan Strewler will be available for complimentary 20 minute consults on May 2 & 9 between Noon and 2:00 p.m.

Contact Evan at 952-930-8512 or .(JavaScript must be enabled to view this email address) to schedule

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New! willPower&grace® Featured Fitness Class with founder and creator Stacey Lei Krauss

Saturday, May 3, 10:30 - 11:30 a.m.

An international group fitness inspiration, this class presents the benefits of cardio-sculpt, intensity of boot-camp, self-awareness of yoga, discipline of Pilates and the uplifting experience of a meditation session. All levels welcome.

Complimentary/$20.



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Swim Stroke Clinic with Barb Scouler

New! Train with a Winning Swim Coach

Swim Stroke Clinic with Barb Scouler
Saturday, May 3 and May 17, 8:00 - 9:00 a.m.

Barb Scouler, a top 10 National Masters swimmer and Level I and II Masters Swim Coach, will transform your swimming, whether you want to improve a specific skill or are preparing for a triathlon. Barb is also in her third season as the Masters Swim Coach for the Minnetonka Swim Club.

$10/$17 single session or $20/$35 both sessions.

Register at the Front Desk, 952-935-2202.

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Aquatic Integration™  with Cameron West, AI Founder

Tuesday, May 6 and Wednesday, May 7

We have a sensational aquatic therapist coming from the Aquatic Integration Institute in Templeton, California this month. Cameron West, the Institute’s Director, is a pioneer in this field, developing and instructing practitioner programs worldwide. Aquatic Integration™ (AI) is warm water therapy promoting sensory integration through touch, communication, stillness and movement. Limited appointments are available for AI with Cameron, two days only.

$100/$115 per 75 minute private session.

Register at the Spa or call 952-935-2202.

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How To Make Stress Your Friend

How To Make Stress Your Friend
An Evening with Kelly McGonigal, PhD

Wednesday, May 7, 7:00 p.m.

We will welcome Kelly McGonigal, PhD, in May as part of the annual Ruth Stricker Mind-Body Lecture series. Dr. McGonigal will offer a new view of stress ... one that reveals the upside of stress and how to cultivate a mindset to help us thrive under it. We’ll discover simple strategies for transforming the biology of our stress response to improve health and well-being.Dr. McGonigal is a health psychologist and lecturer at Stanford University. She is passionate about translating cutting-edge research from psychology,neuroscience and medicine into practical strategies for health, happiness and personal success. She is also passionate about the benefits of physical exercise, believing that moving, breathing, and sweating are sometimes the best things we can do to create health, joy and resilience.

$15/$20. Register below or at the Front Desk, 952-935-2202.

For information on Dr. McGonigal's lecture at the University of Minnesota on Tuesday, May 6th ("The New Science of Willpower and Change") visit http://www.csh.umn.edu or register at http://www.z.umn.edu/stricker. These lectures are part of the 23rd Annual Ruth Stricker Mind-Body Lecture series, presented in cooperation with the Center for Spirituality and Healing at the University of Minnesota.








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Mother’s Day Brunch Buffet

Mother’s Day Brunch Buffet
Sunday, May 11, 10:00 a.m. – 2:00 p.m.


Honor the moms in your life. Gather family and friends for our annual Mother’s Day Buffet.

$28.95 adults/$14.95 children (12 & under)

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Paws With Us

Wednesday, May 14, 6:00 p.m. A walk with our pets, followed by a Marsh-style barbecue.


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Wine Dinner

Friday, May 16, 6:00 p.m.

$68 per person for 5-course dinner, Moon Terrace
$24 per person for wine tasting & small plates

Reservations required for dinner and recommended for wine tasting, 952-930-8560.

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Woodrill Woods Hike

Saturday, May 17, 10:00 a.m.

Explore the woods and wildflowers and enjoy refreshments and art chatter at Bruce Dayton’s home. Complimentary for members and their guests

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Swim Stroke Clinic with Barb Scouler

New! Train with a Winning Swim Coach

Swim Stroke Clinic with Barb Scouler
Saturday, May 17, 8:00 - 9:00 a.m.

Barb Scouler, a top 10 National Masters swimmer and Level I and II Masters Swim Coach, will transform your swimming, whether you want to improve a specific skill or are preparing for a triathlon. Barb is also in her third season as the Masters Swim Coach for the Minnetonka Swim Club.

$10/$17 single session or $20/$35 both sessions.

Register at the Front Desk, 952-935-2202.

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Founder’s Day Celebration

Monday, May 19

Refreshments: 10:30 a.m. – 3:00 p.m.

Planting: 10:30 a.m. – 12:30 p.m.

Share friendship and stories from 29 years of Marsh life

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Aqua Kriya Yoga Training

Aqua Kriya Yoga Training

June 7 & 8, 8a-6p


In this two day training, learn how to translate asana into a pool environment. The advantages of Aqua Kriya Yoga can be experienced by many with limitations when buoyed by the supportive nature of water.

Experienced yogis can find greater depth in asana as well as their meditative practice.

Aqua Kriya Yoga is certified by Yoga Alliance & AFPA for 16 CECs. The two day training is $300, for Early Birds until 3/31.

More info can be found at our website:
http://www.aquakriyayoga.com/


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