Social Responsibility

Programs

Classes

The Center’s classes are perfect for every fitness level. Whether you’re just getting back into the swing of things or want to up your game this year, we have exactly what you’re looking for. Swim laps, play basketball or drop into a fitness class led by our friendly, trained instructors. Choose from  Pound, water aerobics, and more… Short on time, consider the R.O.M. Total Body Workout in 4-8 minutes. Join The Center today and maximize your fitness dollars.

Seasonal Sports

Seasonal sports offer youth and families a wide variety of classes for every interest and skill level. Classes include canoeing & kayaking, field hockey, soccer, softball, volleyball, racquetball, and walking and hiking at Benton’s Landing outdoor fitness trail. Be sure to check our monthly schedule of classes for details. Contact Michelle at The Center today for more information at (315) 823-1740.

Personal training & Fitness

Whether you’re new to exercise or looking to take your health and fitness program to the next level, our personal trainers and nutritionists will review goals and develop a customized program to meet your specific needs.  Your trainer will guide you through each exercise…offering feedback, motivation, and accountability.

Programs

The Center designs programs to empower individuals, improve health and fitness and strengthen community bonds through cause-based social initiatives. Programs include Youth Development, Child Care, Free Youth Center, Women’s Racquetball (Little Falls), Health & Fitness, Swimming (Little Falls), Seasonal Sports and numerous community programs throughout the year including free facility access, Food Pantry, Child Care, Senior Health & Wellness and Emergency Shelter, to name a few.

Classes For All Fitness Levels

The Center believes in providing a guided approach to a stronger, fitter version of yourself. Whether you’re seeking weight loss, body transformation or a health/fitness class…are just starting out or are a seasoned pro…we have a trainer and a class that is sure to be perfect for you.

Let us help you along your fitness journey in a fun, welcoming environment. We offer a wide variety of group classes including Barre, Spin, H.I.I.T., Fitness Infusion, Super Stretch, Power Hour and Silver Sneakers to name a few. Let our trained fitness pros take your fitness goals to the next level. There’s no time like the present…call today at (315) 823-1740 for individual classes, membership details or to schedule a 3-day Guest Pass on us.

Weight Loss

 

R.O.M at Little Falls

Total Fitness Workout In Just 4-8 Minutes!! This unique program provides a total body workout and is designed to enable users to develop lean muscle mass, while at the same time providing a great cardio workout.
Instructor: John Cotter
Fee: $45/member for 10 weeks~$50/non-member for 10 weeks

POUND

Channel your inner performer, bring your Heart & Soul and rock your body with this modern-day fusion of movement and music.  Drum along to a slammin soundtrack using ripstix- weighted drumsticks designed to transform drumming into an exhilarating, fat-burning, full-body interval workout that will leave you dripping sweat.
Instructors:  Jerry Geter
Monday  6 – 7 pm (Little Falls) Thursdays 6 pm ( Mohawk) Saturdays 8:30 am ( Mohawk) 
Fee:  $5.00 member/non- members

HIIT

High-intensity interval training, is a training technique were you go all-out, through quick, intense bursts of exercise, followed by short, sometimes active recovery periods.
Instructor:  Mel Rocco -Mohawk facility
Wednesday 6 – 7 pm
Fee:  $5/class

Cardio

Kangoo Jump (Mohawk)

Ultimate cardio rebounding class. Low impact Kangoo Jumps rebounding boots provide major benefits for all ages. You’ll forget you’re working out. Safe, easy to learn, improves core stability & cardio endurance. Boot rentals are available.  Mondays 5:30pm

 

R.O.M at Little Falls

Total Fitness Workout In Just 4-8 Minutes!! This unique program provides a total body workout and is designed to enable users to develop lean muscle mass, while at the same time providing a great cardio workout.
Instructor: John Cotter
Fee: $45/member for 10 weeks~$50/non-member for 10 weeks

POUND

Channel your inner performer, bring your Heart & Soul and rock your body with this modern day fusion of movement and music.  Drum along to a slammin sound track using ripstix- weighted drumsticks designed to transform drumming into an exhilarating, fat burning, full body interval workout that will leave you dripping sweat.
Instructors:  Jerry Geter
Monday   6 – 7 pm ( Little Falls) Thursdays 6pm (Mohawk) Saturdays 8:30am (Mohawk)
Fee:  $5.00 member/non-

HIIT- Kettlebell & Core

High-intensity interval training, is a training technique were you go all-out, through quick, intense bursts of exercise, followed by short, sometimes active recovery periods.
Instructor:  Mel Rocco -Mohawk facility
Wednesday 6:30 – 7:30 pm
Fee:  $5/class

Circut training

SUPER STRENGTH

Super Strength gives you results with a proven weight room style exercise program.  This program will incorporate the use of dumbbells, benches and core targeted floor exercises that target arms. Shoulder- guts and Butts!
Instructor:  Dawn Zitoli
Tuesdays  5 – 6 pm
Fee: $3.00/ member & $4.00/ non-member

R.O.M

Total Fitness Workout In Just 4-8 Minutes!! This unique program provides a total body workout and is designed to enable users to develop lean muscle mass, while at the same time providing a great cardio workout.
Instructors: John Cotter will provide orientation and instruction on proper use of the equipment.
Fee: $45/member for 10 weeks~$50/non-member for 10 weeks

INDOOR CYCLING
All ages and fitness levels are welcome to discover the fun and cardio benefits of indoor cycling.  Indoor cycling can be adapted to any fitness level you make the workout your own!  These classes are ongoing throughout the year.
Instructors: Bart Carrig, Vivian Ierace, Dawn Zitoli
Monday, Wednesday, Friday 7:30am w/ Vivian
Tuesdays 8:30 am w/Dawn
Check calendar for other days and times
Fee:  $2.00/member & $4.00/Non-member

Crossfit

KETTLE-BELL CLASS (Mohawk facility)
This class will work your total body with one kettle-bell after and 45 minutes to complete after a brief warm up.
Instructor:  Mel Rocco
Monday 6:30pm
Fee:  $5/class

INDOOR CYCLING

  1. All ages and fitness levels are welcome to discover the fun and cardio benefits of indoor cycling.  Indoor cycling can be adapted to any fitness level you make the workout your own!  These classes are ongoing throughout the year.
    Instructors: Bart Carrig, Vivian Ierace, Dawn Zitoli
    Monday, Wednesday and Friday w/Vivian  7:30 am

 

SUPER STRENGTH

Super Strength gives you results with a proven weight room style exercise program.  This program will incorporate the use of dumbbells, benches, and core targeted floor exercises that target arms. Shoulder- guts, and Butts!
Instructor:  Dawn Zitoli
Tuesdays 5 – 6 pm
Fee: $3.00/ member & $4.00/ non-member

Yoga

VINYASA YOGA (Mohawk)

Vinyasa flow is part of Hatha Yoga and uses stretches and core building to work into yoga postures.  All levels are welcome and will be accommodated.
Instructors:
Lisa Gallagher Tuesdays 9am Wednesdays 6pm
Sherri Spina Saturdays at 10:00 am
Please bring a yoga mat and water for all Yoga classes
Fee:  $10/class

Aquatics

Toddler & Pre-School Swim

This program offers water adjustment and socialization time for children ages 6 months and up. The child must be accompanied by a parent or guardian. Classes meet once a week for a three week session offered throughout the year.
Tuesday & Thursday 4:30 – 5:30 pm & 5:30 – 6:30 pm
Instructor: Lisa Sarto
Fees: Members $30/session & Non-members $40/session

Red Cross Swim Lessons

Five levels of instruction for beginning through advanced swimmers. Classes meet once a week for a four week session offered throughout the year.
Instructor: Lisa Sarto
Tuesday & Thursday 4:30 – 5:30 pm & 5:30 – 6:30 pm
Fees: Members $30/session & Non-members $40/session

Ask about: Uncle Walt’s Swim Scholarships
Income guidelines apply; applications can be picked up at the front desk.

Senior Aqua Aerobics

Program offers a variety of stretching and strengthening movements into a 30 minute workout utilizing light weights and swim noodles.
Instructor: Barb Smith Classes Tuesday & Thursday at 3:15 $2 a class, non-members $4

Splash Parties

Rent the pool for your child’s birthday party. Package includes 1 hr. pool with a certified lifeguard and 1 hr. use of refreshment room and gym.
There is a $50 refundable security deposit that is required for each booking in addition to fees below.
Contact The Center for scheduling at 315-823-1740
Fee: 1 Hour gym/1 hour pool $75.00

Open Swim, Lap Swim and Family Swim

Family Swim is Monday, and Wednesday at 6pm and Fridays at 5 pm. Members are free and non-members are $4 a per person.
Adult Senior Swim is Monday – Friday 9 – 11am. Members are free, non-members $4.
Lap swim is Monday and Wednesday at 5 pm. Members are free, non-members $4.

These hours are subject to change as they are our winter hours.

**Full payment and a signed contract must be completed 2 weeks prior to your date**

Your First Class is on Us

SIGN UP FOR A FREE 3-DAY GUEST PASS

Not sure where to get started with your health and fitness goals? Why not get started with our FREE Guest Pass. Create your own 3-day schedule and sample numerous options, or let our professional team create the perfect Guest Pass experience for you.

PERSONAL TRAINING

Wondering if a personal trainer is right for you? If you’ve been working out and haven’t been able to lose weight or achieve your goals, hiring a personal trainer may be the answer you’re looking for. A personal trainer can help refine your fitness goals and personalize workouts for maximum results in the shortest amount of time.

Weight Loss

The right diet and nutrition programs are the building blocks to effective weight loss, as is the proper workout balance. Too often people look only to cardio workouts when a combination of weight training and cardio deliver the ultimate results.

Strength

Strength training is a key component of overall health and fitness at any age. It can increase bone density and reduce the risk of osteoporosis. It’s particularly important in weight loss as it, not only increases your metabolism to burn more calories, it also helps to strengthen and maintain essential muscle mass.

 Cardio

Most people agree that if you’re trying to lose weight, cardio is a must. When you elevate your heart rate, your blood pumps faster, you sweat and your body burns calories. The harder and longer your workout, the more calories you burn. By combining strength training with your cardio, you raise your metabolism since muscles burn more calories than fat. The more muscle you have, the more calories you burn through the day.

Testimonials

“I really like it because it’s so convenient for me. It’s a 45-second drive from my house. I get there, the memberships are extremely affordable…half the cost of the other gyms. For the most part, you have more here than you do at those facilities.”

Brandon Mosher

“Growing up, I was incredibly shy. Becoming a member of The Center’s swim team was a turning point for me. It gave me the confidence and the skills to compete fairly and honestly, which served me well later in life as an executive and entrepreneur.”

Deborah Kaufman

“I’ve been coming to The Center for more than fifty years. I’m 84 now, and I believe in keeping healthy. How do you do that? By exercising, eating right, and having your mind stimulated. You have to exercise your body and your mind, and that is easy to do here.”

Oscar Stivala

Youth Development

Positive behaviors and good sportsmanship learned early, can be be essential building blocks to living a full and productive life. Because of the Center’s youth-centric programs, children are encouraged to explore their unique talents and interest in a supportive environment that builds confidence and fosters fairness, respect and friendships.

Time for 2’s & 3’s
A socialization program for two and three year-olds including stories, games, and arts and crafts.  A parent must remain with the child for the duration of the class.  These classes run year round.

Fees: $5/day
Class meets Mondays and Wednesdays 10-12 at the Y of the Mohawk Valley.

Pre-School Playhouse

3-year-old class
Academic, social and recreational program that promotes learning and fun through a variety of activities including games, stories, field trips, arts and crafts, etc.

Fees: $30/week
Class meets Tuesday and Thursday from 8:30 am to 11 am
Classes are held at Benton Hall Academy.

4-year-old class
Academic, social and recreational program that promotes learning, fun and kindergarten readiness.  Class includes circle time, games, stories, arts and crafts, letters, and numbers.  Classes are held at Benton Hall Academy Instructor: Marissa Mowers.

Fees: $50/week
Mondays, Wednesdays and Fridays from 8:30 a.m. to 12:30.

Universal Pre-K at Benton Hall Academy

A comprehensive, collaborative, developmentally appropriate early childhood education program and support services designed to strengthen the ability to achieve New York State standards and to provide a balance of educational, playful, interactive interdisciplinary and group activities.  AM and PM sessions offered, each meeting 5 days per week throughout the school year.

Director: Sierra McCarthy
To register call Sierra McCarthy at 315-823-1400 ext. 1410 or Aimee Burke at 315-866-6570.  Wrap around childcare available, please contact Aimee Burke at 315-866-6570.

Childcare

Full time Childcare at Benton Hall for children ages 3-4
(child must be fully toilet trained)

$120 full week, $26 per day,$18 per half day (3 hrs or less)

Wrap around-childcare available for Universal Pre-K, please contact Aimee Burke at 315-866-6570.

UPK discount rates: *$99 full week
*$22/Day    ½ Day $18 (3 hrs or less)

Before and After School Childcare

After school childcare for grades K-6.  Structured academic and recreational programs developed by the Center and local school districts.  Activities are designed to foster each child’s personal, physical and emotional growth.  Program begins the 1st day of school in Sept. and meets each full day school is in session.  Morning sessions meet from 6:30 am until school starts.  After school sessions meet from school dismissal to 5:50 pm Program runs in Little Falls, Ilion, Mohawk, and Frankfort.

Annual Registration Fee:  $15

After School Program
First Child               $52/week
Second Child          $42/week
Daily Rate              $16.50/ 1 – 2 day only

Before School Program

Annual registration Fee: $15

First Child               $35/week
Second Child         $25/week
Daily Rate             $12/am 1 – 2 days only

Weekly fee is based on attendance of three or more days/week

The School’s Out Program is open to all students in grades K-6 in the school district.  Transportation to sites by school districts when necessary

~Scholarships Available~

Tutoring

Contact Little Falls Middle School at 315-823-4300 Held at The Center
Tuesday, Wednesday and Thursday TBA
For Elementary contact Benton Hall at 315-823-1400/The Center at 315-823-1740

Free Youth Center

A Multi-purpose program for youth in grades 2-12.

Program sites include Youth and Family Center of Little Falls 315-823-1740 and Youth and Family Center of Mohawk at 315-866-6570

Little Falls & Mohawk (due to covid-19 these times may vary)

Supervised gym and swim program.  Program operates Monday, Wednesday, and Friday from 3 – 5 p.m.

Swim hours are 4 – 4:45 pm open to youth in grades 2 and up who are able to swim (Little Falls Only).

Weight room privileges during designated hours for students in grades 9 and up.  Students in 7th & 8th grade need orientation and permission.  Evening and weekend gym use are available for older students as posted.

Programs for the Youth Center are free of charge.
Contact Lisa Sarto in Little Falls at 315-823-1740 or Aimee Burke in Mohawk at 315-866-6570 for more info.

GYM DAYS & WEIGHT ROOM, NAUTILUS, TRACK DAYS

Grades  Days          Times                          Grades
2-5         M, W, F      3:00-4:00 PM  *7-8
6-8         W, F           4:00-5:00 PM             9-12      M-F         3:00-7:00 PM
9-12       W, F           5:00-6:00 PM             9-12      Sat.         10AM-NOON

POOL DAYS & GAME ROOM DAYS

Grades        Days             Times                   Grades
2-5               M, W, F         4:00-4:45 PM       2-5       M, W, F     4:00-5:00 PM
6-8               M, W, F         4:00-4:45 PM       6-8       M, W, F     5:00-6:00 PM
9-12             M, W, F         4:00-4:45 PM       9-12     M, W         6:00-7:00 PM

*All participants must have orientation and supervision. Orientations must be scheduled at the front desk.

Women's Racquetball League (Little Falls)
Open to all levels of players  Sundays 11-1 pm
Coordinators Joanne Dickson & Donna Vielkind
Beginning in January $1/member and $3/non-member
Health & Fitness

Being healthy means more than simply being physically active; it’s maintaining a balanced spirit, mind and body. At the Y you can work toward that balance by challenging yourself to learn a new skill or hobby, fostering connections with friends through our lifelong learning programs, or bringing your loved ones closer together.

POWER HOUR – Canceled due to covid-19

This program combines cardio workout and strength training to burn fat and increase lean muscle mass.

Instructor:  Dawn Zitoli
Monday  9:30 – 10:30 am
Fee: $3.00/ member & $4.00/ non-member

SUPER STRENGTH

Super Strength gives you results with a proven weight room style exercise program.  This program will incorporate the use of dumbbells, benches and core targeted floor exercises that target arms. Shoulder- guts and Butts!    I

Instructor:  Dawn Zitoli
Tuesdays 5 – 6 pm
Fee: $3.00/ member & $4.00/ non-member

R.O.M at Little Falls

Total Fitness Workout In Just 4-8 Minutes!! This unique program provides a total body workout and is designed to enable users to develop lean muscle mass, while at the same time providing a great cardio workout.

Instructors: John Cotter will provide orientation and instruction on proper use of the equipment.
Fee: $45/member for 10 weeks~$50/non-member for 10 weeks

SILVERSNEAKERS at Little Falls & Mohawk

SilverSneakers is the nation’s leading exercise program designed exclusively for older adults focusing on improving strength, flexibility, balance and coordination.

Little Falls: Tuesday & Thursday 9-10 a.m.
Instructor: Michelle Burton

Mohawk:  Tuesday & Thursday 10-11 a.m.
Instructor: Aimee Burke
$1 /member, $2/non-member Free of charge if insurance participates

INDOOR CYCLING at Little Falls

All ages and fitness levels are welcome to discover the fun and cardio benefits of indoor cycling.  Indoor cycling can be adapted to any fitness level you make the workout your own!  These classes are ongoing throughout the year.

Instructors:  Vivian Ierace, Dawn Zitoli
Monday, Wednesday,  Friday  7:30 a.m.
Tuesday 8:30 am
Check calendar for other days and times
Fee:  $2.00/member & $4.00/Non-member

Step & Core- canceled due to covid-19

Come tone and shape your body with us. This class we will be using steps and working on your core.

Instructor:  Dawn Zitoli
Monday 6:00 – 7:00 p.m.
Fee:  $4.00 member/non-member

BARRE – canceled due to covid-19

This program offers a fusion of yoga, Pilates, strength training & ballet to give you sculpted lean muscles without impact & injury.
Instructor:  Cheryl Liddon

Monday, Wednesday, & Saturday 8:30 – 9:30 am
Wednesday   6 -7 pm
Fee:  $5.00 member/non-member

POUND

Channel your inner performer, bring your Heart & Soul and rock your body with this modern day fusion of movement and music.  Drum along to a slammin sound track using ripstix- weighted drumsticks designed to transform drumming into an exhilarating, fat burning, full body interval workout that will leave you dripping sweat.

Instructors:  Jerry Geter
Monday 6 – 7 pm ( Little Falls) Thursday 6pm ( Mohawk) Saturday 8:30am ( Mohawk)
Fee:  $5.00 member/non-member

MOHAWK CLASSES

MORNING CONDITIONING

Full body workout, including mat work designed for adults and seniors.

Monday, Wednesday & Friday 9-10 am
Fee: $3 non-member/ class $1 member/class

VINYASA YOGA

Vinyasa flow is part of Hatha Yoga and uses stretches and core building to work into yoga postures.  All levels are welcome and will be accommodated.

Instructors:
Lisa Gallagher Tuesday 9am & Wednesday pm
Sherri Spina Saturdays at 10:00 am 
Please bring a yoga mat and water for all Yoga classes
Fee:  $10/class

KETTLE-BELL CLASS

This class will work your total body with one kettle-bell after and 45 minutes to complete after a brief warm up.

Instructor:  Mel Rocco
Monday 6:30pm
Fee:  $5/class

HIIT- Kettlebell & Core

High-intensity interval training, is a training technique were you go all-out, through quick, intense bursts of exercise, followed by short, sometimes active recovery periods.

Instructor:  Mel Rocco
Wednesday 6:30 pm
Fee:  $5/class

Swimming

(LITTLE FALLS FACILITY ONLY)

Toddler & Pre-School Swim

This program offers water adjustment and socialization time for children ages 6 months and up. The child must be accompanied by a parent or guardian. Classes meet once a week for a three week session offered throughout the year.

Tuesday & Thursday 4:30 – 5:30 pm & 5:30 – 6:30 pm
Instructor: Lisa Sarto
Fees: Members $30/session & Non-members $40/session

Red Cross Swim Lessons

Five levels of instruction for beginning through advanced swimmers. Classes meet once a week for a four week session offered throughout the year.
Instructor: Lisa Sarto
Tuesday & Thursday 4:30 – 5:30 pm & 5:30 – 6:30 pm

Fees: Members $30/session & Non-members $40/session

Ask about: Uncle Walt’s Swim Scholarships
Income guidelines apply; applications can be picked up at the front desk.

Senior Aqua Aerobics

Program offers a variety of stretching and strengthening movements into a 30 minute workout utilizing light weights and swim noodles.

Instructor: Barb Smith Classes
Tuesday & Thursday at 3:15 $3.00/non-member & $1.00/member

Splash Parties

Rent the pool for your child’s birthday party. Package includes 1 hr. pool with a certified lifeguard and 1 hr. use of refreshment room and gym.
There is a $50 refundable security deposit that is required for each booking in addition to fees below.

Contact the YMCA for scheduling at 315-823-1740
Fee: 1 Hour gym/1 hour pool $75.00

**Full payment and a signed contract must be completed 2 weeks prior to your date**

Seasonal Sports

Basic Canoe and Kayak Programs
For youth grades 5-8 and Adults.  The single day program is designed to introduce youth and adults to the lifetime sport of canoeing and kayaking. All programs will meet at the Little Falls Marina (Rotary Park) on Southern Ave in Little Falls.  Equipment will be provided by the YMCA.

Instructors: Mike Potter and Bill Mueller. Pre-registration is required and is limited to 7.
Fee: $5
Canoe & Kayak Rentals
Available at Rotary Park.  315-823-1453

Fall 2020 Youth Field Hockey

Grades 2-6 Reg. due by TBA Games played Sundays at Veteran’s Memorial Park  $20 League fee or $40 League fee & equipment Package

Fall 2020 Youth Soccer

Grade K-3 Junior Division, Grade 4-6 Senior Division play starts Sept. Registration due July 31st Fees: $20/child Max. $45/family

Youth Indoor Soccer

Grades K-12 Schedule, Fees  and League play TBA

Youth Girls Softball

Grades 7-12 Schedule, Fees and league play Spring/Summer TBA

Adult Coed Volleyball League at Little Falls

Mondays 6 pm
Coordinator Ron Talbot League play October 2 thru Spring
Fee: $30 a person

Women’s Racquetball League at Little Falls

Open to all levels of players  Sundays 11-1 pm
Coordinators Joanne Dickson & Donna Vielkind
Beginning in January $1/member and $3/non-member

OUTDOOR FITNESS TRAIL at Benton’s Landing

Walk/Run/Bike along the scenic Mohawk River from Benton’s
Landing at Canal Place to Moss Island and Lock 17.  Distance One Way .71 miles   Round Trip 1.42 miles

Work

Healthy.Stronger.Energized

The Center

The Center’s Hours

The office opens at 8 am

Mon: 8 am – 7 pm
Tue: 8 am – 5 pm
Wed: 8 am – 7 pm
Thu: 8 am – 5 pm
Fri: 8 am – 5 pm
Sat: CLOSED
Sun: CLOSED

Free 3 Day pass