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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. Packages available now or $15/$20 per class.

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.:

June 29: Arne Fogel & Rick Carlson (piano) - “One of the smoothest jazz singers in the Twin Cities...” Arne’s style is accessible, danceable, romantic and fun!
July 6 - No music this evening
July 13 - Suzanne Paris - expressive vocal interpretations reveal a tasteful elegance that takes you back to a more romantic time
July 20 - Gourmet Jazz - never fail energy & mood lifting classic jazz
July 27 - Rick Carlson - Jazz piano from the 20’s to the 50’s including Fats Waller, Duke Ellington, Erroll Garner and much more

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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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Cardio Health Private Training

A Supervised Cardiovascular Fitness Program

If you’ve had a heart condition, are at risk for heart disease, or simply want more cardio exercise, let us design an individualized training program for you.

Specifically, this is for you if you:
• want to integrate new cardio approaches such as high intensity or cross training
• have had a heart event such as arrhythmia or heart surgery but are now medically stable
• have a pacemaker or other heart monitor
• are at high risk for heart disease due to family history, high blood pressure, high LDL cholesterol, diabetes and/or smoking
• have completed your Phase II Cardiac Rehab program but are not ready to exercise on your own.

Contact Exercise Physiologist Evan Strewler, MS. for information or to book a session at 952-930-8512. One hour session: $75/$95 and up.

Heart Month Special: 3 one hour sessions for $180/$240.

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Arthritis and Mobility

Fridays, 1:30 - 2:15 p.m.

Discomfort, stiffness and pain brought on by arthritis and certain other chronic conditions can be eased with exercise in our warm Therapy Pool. Think of this class as your weekly treatment to move and feel better while improving range of motion, muscle tone, strength and stamina. Instructor and Aquatics Director Mary LeSourd is a certified Arthritis Foundation instructor.

Complimentary/$20.


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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 Lauren Hallau: .(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 Lauren Hallau at 952-930-8529 to register. $449

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Yoga for Men

Tuesdays, 7:00 – 8:00 p.m.

For men only, this is a great opportunity to explore yoga, whether you are a beginner or more advanced. You’ll reap the benefits of releasing stress and tension and - through deep stretching - increase your flexibility and strength. Just dress comfortably. We’ll provide the mats. For more information contact Liz Anema; 952-930-8528; .(JavaScript must be enabled to view this email address)

$15 Public, Complimentary to Marsh Members

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Cardiac Rehabilitation Phase III

Rehab to Improve Cardiac Health

Cardiac Rehab Phase III is considered a key to long term recovery from heart disease or a heart-related event. In fact, research shows that people who follow through with Cardiac Rehab have fewer symptoms, live longer than those who don’t, and have less risk of experiencing another event. Unfortunately, many heart patients who have advanced beyond hospitalized care do not continue in a monitored exercise program. If you or someone you know needs information on Cardiac Rehabilitation Phase III at The Marsh, we encourage you to contact Exercise Physiologist Evan Strewler, MS, at 952-930-8512.

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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. $35 Public, $25 Marsh Member per class



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Summer Reading In the Kids Club

Do you want to keep your child on a good reading track this summer? Our Kids Club staff of qualified educators are happy to arrange convenient tutoring times.

Please call Mindy, our Kids Club Director, for information: 952-930-8520 or .(JavaScript must be enabled to view this email address)

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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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Marsh X Summer Burn Challenge

It’s our greatest challenge to date! In June, we are challenging all of our Marsh X participants to burn some calories. We have set a goal of 77,000 calories – which calculates to about 5,000 calories per class. But, as usual, this is a team event. Each class is a cohort, working together, doing their individual best, to help us reach the collective goal. If we meet our goal, we will celebrate with a BBQ on the Deck in early August.

For more information, contact Peter at .(JavaScript must be enabled to view this email address).
$20 Public, $15 Marsh Member per class


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The Marsh Summer Ironman Challenge

June 6 – August 12

Our annual Ironman Challenge returns this summer - encouraging and motivating you to achieve YOUR personal best! Beat what you did last year or step out of your comfort zone and try something new.

The challenge: 425 yard Swim + 11.2 mile Bike + 2.62 mile Run/Walk x 10 weeks!

Choose from two brackets:
Regular – Complete 1 Ironman Distance
Super – Complete 3 Distances
Select the bracket you want when you register. Prizes will be awarded in each bracket.

The Stats: Complete these Ironman distance(s) in 10 weeks:
• Swim: 2.4 miles (8.5 Lap Swim down and back, approximately 0.2 miles/week)
• Bike: 112 miles (11.2 miles/week)
• Run/Walk or Elliptical: 26.2 miles (2.62 miles/week)
• Row: 15000 meters (1500 meters/week)

What else counts?
• One 55-minute Cycle class equals 10 miles
• One Lap Pool class equals a 400 yard swim

Group Events with Team Marsh:
• Raspberry Run - Sunday, July 17, 11:00 a.m. Registration: hopkinsraspberryrun.com/
• Tour de Tonka - Saturday, August 6, 7:30 a.m. at Minnetonka High School
Check out routes and details on-line at: minnetonka.k12.mn.us/tourdetonka/routes/Pages/default.aspx
Contact Evan Strewler to sign-up with Team Marsh, 952-930-8512. (Race fees are additional)

Register at the Front Desk, 952-935-2202. $60 (ask about non-member pricing)

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Mindfulness Based Living

4 Weeks: Mondays, June 6 - 27, 7:00 – 9:00 p.m.

Being mindful may sound simple... living in the present, acceptance without judgement... the reality is, like any new habit, mindfulness takes time and practice. Tapping into the wisdom of leading mindfulness experts (Jon Kabat Zin, Brené Brown, Deepak Chopra and others), we will explore various approaches, such as sitting/walking meditations, gentle yoga, Qigong and breathwork. We will also share readings, poems and perspectives from other thought leaders, with recommendations for at-home practices. Instructors: Liz Anema and Mary Anderson.

Please register in advance at the Front Desk, 952-935-2202. $175 Public, $150 Marsh Member

Eventbrite - Mindfulness Based Living at The Marsh

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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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Support for People with Parkinson’s in the Therapy Pool

Wednesday, June 22, 12:30 – 1:30 p.m.

Research shows that people with Parkinson’s lack a certain amount of dopamine which is one of the brain’s key messengers, especially in movement. Research also shows that people with Parkinson’s benefit greatly when incorporating aquatic therapy into their wellness plan to reduce symptoms and improve quality of life. This workshop is designed to increase core strength, balance, vocal range, breath capacity, mind-body awareness, range of motion, and community engagement. It is wonderfully therapeutic for individuals living with Parkinson’s and other neurological conditions. Instructor: Marsh Rehab Specialist Nancy Lovaas.

For questions please contact Mary LeSourd: .(JavaScript must be enabled to view this email address), 952-930-8511.
Register in advance at the Front Desk, 952-935-2202. $35 Public, $25 Marsh Member




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Growing Your Yoga Practice with Crow Pose - cancelled

Wednesday, June 29, 1:30 - 3:00 p.m.

In addition to our regular yoga classes, occasional workshops are designed to help you focus on the benefits and “how to” of doing a single pose safely. If you are apprehensive about the arm balancing Crow Pose, you are not alone! Let Michelle Ploog break it down and give you the building blocks for getting into and doing this posture safely. The session begins with a yoga flow warm-up, alignment discussion, and a routine for building up the muscles that support Crow. With practice you will be doing Crow in yoga classes with confidence.

Advance registration required, 952-935-2202. $45 Public, $30 Marsh Member

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Music on The Marsh - Arne Fogel

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

June 1: Maud Hixson interprets the greats of the American Song Book
June 8: Gourmet Jazz: never fail energy & mood lifting classic jazz
June 15: Kim Fragodt sings the songs you know. Tempted to singalong? Join in!
June 22: treVeld - original acoustic compositions on strings: bass, fiddle, mandolin, guitar . . .
June 29: Arne Fogel & Rick Carlson (piano) - “One of the smoothest jazz singers in the Twin Cities...” Arne’s style is accessible, danceable, romantic and fun!

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BodyPump #98 Launches

Saturday, July 9, 9:15 a.m.

We all know how valuable strength training is in maintaining our bone health. Our BodyPump program is a fun, strength-building group class where music moves us and the energy of others helps boost our own. But getting started might be a little intimidating. This month, we are introducing “Smart Start,” for individuals new to BodyPump. Each quarter we launch a new program with new routines, new moves and new music – it’s the perfect time to begin again! Call Liz Anema for more information, 952-930-8528. No pre-registration required.

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Let’s Talk Books - July 12, 7:00 p.m.

Man Called Ove by Fredrik Backman
Tuesdays, July 12, 7:00 p.m. & July 19, 1 p.m.

Travel with us to Sweden to meet Ove - probably the most unusual character you’ll ever meet. You’ll meet his neighbors also - they’re unusual too. Complimentary.

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Music on The Marsh - Suzanne Paris

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

June 29: Arne Fogel & Rick Carlson (piano) - “One of the smoothest jazz singers in the Twin Cities...” Arne’s style is accessible, danceable, romantic and fun!
July 6 - No music this evening
July 13 - Suzanne Paris - expressive vocal interpretations reveal a tasteful elegance that takes you back to a more romantic time
July 20 - Gourmet Jazz - never fail energy & mood lifting classic jazz
July 27 - Rick Carlson - Jazz piano from the 20’s to the 50’s including Fats Waller, Duke Ellington, Erroll Garner and much more

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Let’s Talk Books - July 19, 1:00 p.m.

Man Called Ove by Fredrik Backman
Tuesdays, July 12, 7:00 p.m. & July 19, 1 p.m.

Travel with us to Sweden to meet Ove - probably the most unusual character you’ll ever meet. You’ll meet his neighbors also - they’re unusual too. Complimentary.

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Music on The Marsh - Gourmet Jazz

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

June 29: Arne Fogel & Rick Carlson (piano) - “One of the smoothest jazz singers in the Twin Cities...” Arne’s style is accessible, danceable, romantic and fun!
July 6 - No music this evening
July 13 - Suzanne Paris - expressive vocal interpretations reveal a tasteful elegance that takes you back to a more romantic time
July 20 - Gourmet Jazz - never fail energy & mood lifting classic jazz
July 27 - Rick Carlson - Jazz piano from the 20’s to the 50’s including Fats Waller, Duke Ellington, Erroll Garner and much more

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Music on The Marsh - Rick Carlson

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

June 29: Arne Fogel & Rick Carlson (piano) - “One of the smoothest jazz singers in the Twin Cities...” Arne’s style is accessible, danceable, romantic and fun!
July 6 - No music this evening
July 13 - Suzanne Paris - expressive vocal interpretations reveal a tasteful elegance that takes you back to a more romantic time
July 20 - Gourmet Jazz - never fail energy & mood lifting classic jazz
July 27 - Rick Carlson - Jazz piano from the 20’s to the 50’s including Fats Waller, Duke Ellington, Erroll Garner and much more

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