Thursdays all summer long
6:00pm, True Value parking lot (across the street from Gear West)
Join Team RED Metro for some fitness and some fun! We will meet in the True Value parking lot next to El Parian Mexican Restaurant in Long Lake. We won't even have to cross Highway 12 for our fitness. Afterwards we will enjoy some great food and fun!! We will do an out and back, so any pace you move at is welcomed and encouraged. Runners, walkers, run/walkers can all head out together for 25-30 minutes and spin around and head back. The only rule is to HIGH-5 folks as you pass on the way back!
RUN and WAFFLES AT GEAR WEST
8:25 A.M. Trail run/hike - meet at Gear West
9:45 A.M. Waffles
Call with questions
Every Saturday morning Gear West hosts runs / hikes on local wooded trails followed by delicious waffles and coffee. People are also be encouraged to bike to Long Lake to join the group for waffles. These events will allow Gear West to showcase it's unique proximity to the forests at Wolfeld Woods and Wood-Ril, Baker Park, the Luce Line and Dakota Trails and miles of quiet roads.
No need to sign up - just come ready to run or hike and have enjoy some waffles.
BIKE AND WAFFLES
Bike from your home to Gear West to join us for Waffles
9:45 A.M Waffles
HIKE AND RUN TRAILS
Bike to Long Lake and join us for delicious waffles.
We put together some nice bike routes from several cities around the metro to Gear West in Long Lake.
ABOUT THE WAFFLES
We will be serving delicious waffles designed by the chef at Harvest Moon Co-op. Each week we plan to offer waffles with new and unique flavors.
Fall/Winter Ski Technique + Training Program
We welcome ALL skiing abilities...from beginner to advanced. Learn to ski or learn to ski faster and more efficiently–for the Birke or just to enjoy Minnesota parks
All classes meet at French Park
Fall/Winter Program ($230)
September 3 – February 4 (23 sessions!)
Fall dryland program ($110)
September 3 – November 19 (12 sessions)
Winter On-Snow program ($140)
December 3 – February 11 (11 sessions)
SOME MORE DETAILS
An “Improve Your XC Skiing” or “get Fit for the Birke” technique and training group for men and women of ALL fitness and skiing abilities. This course is for busy people with busy lives who do not know how to XC ski and want to learn, or busy people who are fit and want to ski faster and need technique improvement!
Fall training involves a fitness assessment (an easy baseline test of current fitness which will be used to measure performance gains!) Roller skis are encouraged but not mandatory. Roller skiers will receive specific ski technique instruction during daylight hours. Non roller ski participants will Nordic pole hike and strength train. After the time change, all groups will focus on specific ski workouts to improve core body strength and coordination. Groups will be divided according to ability.
Social gatherings like our annual October potluck dinner will encourage all participants to gather together, have some fun and break up the training routine.
On-Snow sessions will be based out of French Park unless lack of snow dictates Elm Creek. Sessions will focus on relaxed and effective ski technique for skate skiing. Drills will aim to improve skiers double poling, legs only push, V1, Open Field and V2. Discussions on waxing, training and race strategies will be held prior to each workout and at special Gear West clinics. Also, the annual dessert potluck party is integral to the happiness of the winter training program.
Gear West Wednesday winter training will focus on skate skiing but will offer classic classes with a minimum of five interested skiers. Choose your interest on the registration form and Gear West will get back to you on the classic interest.
Both fall and winter programs will offer an additional clinic (to be scheduled) on discussing fitness training for busy people. We will key in on the most effective workouts for those with limited free time and highlight how differing workouts accomplish various types of fitness.
If you have any questions - call Gear West at 952-473-0377