MOC SIGNATURE CLASSES
Crestwood Community Center 14325-96 Ave
15 Class Passcard $290 ($276.25+GST) *
Drop In Fee $20 (19.05+GST)
Young Adult Drop In $17 ($16.25+GST) under 25 years of age
Youth Drop In $12 ($11.50+GST) 16 years of age or younger
Monthly Pass $145.95 ($139.00+GST) effective the 1st of every month
monthly pass not offered in June, July or August
* MOC class passcards are valid for 1 year from date of purchase
Purchase a gift card for a friend or family member and give them the gift of MOC!
MOC is not a fitness club, it is an exclusive and inclusive experience that is offered
at the beautiful Crestwood Community. MOC signature programs are cutting
edge and one of a kind. Each class is progressive. The moves are modified
slightly every class to challenge all systems of the body.
Learn to move better for vitality, longevity AND joy!
Monday’s 9:30- 10:30 a.m.
MOC VIIT is the New HIIT! Bring in April 2019 with a twist on MOC HIIT! This effective workout includes Variable-Intensity Interval Training (VIIT) with exercises for every fitness level for a fun and challenging workout! This research based program will feature agility, strength, cardio and function using the 4D Protrainer and more.
Gear up for some great spring conditioning for ALL levels.
Every week is something new, exciting and invigorating! Modifications for all levels and age groups.
Running shoes are used in this class. And bring a mat if you have one.
Be ready for fun indoors and outdoors! All levels can play! Bring the kids!!
MOC Bellicon Cardio and Flex
Tuesdays 9:30-10:30 a.m.
This MOC signature class combines all elements on the Bellicon for a full body experience. Expect 45 minutes of fast paced total body that will not only sculpt and tone lean long muscles, but will improve endurance, stamina, balance, alignment and of course core strength. Self care is increasingly important to incorporate into our daily activity to ensure that our body functions optimally. The class will end with 15 minutes of flexibility flow on the Bellicon. Improve body awareness and spinal alignment for restoration and relaxation.
Specialized moves on the rebounder can be done with barefeet, soft soled indoor running shoes or barre sox. (can be purchased at class).
MOC Stretch and Mobility Stick 5 Week Series
Tuesdays 7:30- 8:45 p.m.
"Release muscle tension, enhance mobility and increase range of motion by focusing on the science of muscle and fascia"
Series ONE - January 14 - February 18, 2020
Series TWO - February 25 - March 31, 2020
Cost- $89 (includes GST)*
Partner/Friend - $160 (includes GST)*
Drop In $20 (includes GST)
Register up with donnaowenshaw.ca
Marjorie's signature MOC stretch mobility class focuses on 30-40 minutes of full body lengthening to warm and manipulate the fascia and muscles using mobility sticks and other lengthening tools. Alignment techniques and fascia line patterns flow from one move to the other. After the flow, 30-35 minutes of foam rolling and other SMR (self-myofascial release) tools are used to work the fascia. Marjorie’s class will provide incredible relief for athletes or anyone suffering from plantar fasciitis, hamstring tightness, achy Achilles tendon, sore knees, ITB syndrome, restrictive hip/thigh tightness and rounded shoulders. Come roll and flow. You deserve it! All levels of athletes and ages benefit from the class. Multi level instruction. You go at your own pace and only do what feels comfortable.
Eliminate pain, tightness and restore greater mobility this Winter!!!
MOC Bellicon Bounce - Intervals & Circuits
Thursdays 9:30-10:30 a.m.
The ultimate fun workout designed to improve cardiovascular fitness, strength, agility and mobility. By alternating cardio segments on the Bellicon rebounder, integrated strength exercises, balance exercises, fun drills and innovative circuits, all levels will truly get a total body workout. Every week is new and exciting to optimize conditioning and keep things fresh for Spring 2019!!! Modifications for all levels and age groups.
Soft soled indoor shoes, barre sox or barefeet. Come bounce and have FUN!
MOC Moves w/Intensive Barre, Pilates and Core
Fridays 9:30- 10:30 a.m.
Come experience Marjorie O'Connor's full body barre flow workout, targeting the arms, abdominals, thighs and glutes. MOC Barre Method Intensive with Pilates Mat emphasizes technical execution while working the muscles to fatigue- developing muscle stamina and endurance, while incorporating isometric holds, interval cycles and stretching to ensure you get a complete and well balanced body workout. The class will build strength, stability and stamina ALL with her signature MOC Barre Method movements!!!
Barefeet, soft soled indoor running shoes or barre sox (can be purchased at class).
Stretch for Success Athletic Mobility and Foam Rolling for the Young Athlete
Contact firstname.lastname@example.org to book a team class or 4 class series for your group
Joint mobility, stability and flexibility are fundamental building blocks in sports performance along with core training, balance, proprioception and speed, power, endurance, reaction, quickness, etc. The more flexible the muscles are within normal range of motion, the more power they will be able to produce. Fascia mobility and rolling has become standard practice among many novice and professional level athletes across all sports because of the many performance benefits. Marjorie’s class will teach proper stretching techniques to help the young athlete reach new performance levels and help to reduce injury. Ages- 8- 18 yrs.
MOC Body and Boot Circuit- with Athletic Stretch
Challenge yourself to the MAX in this high intensity, fast paced , full-body circuit workout with interval training. You’ll push, pull, jump, tone, run/walk, bounce, sculpt and smile your way to ultimate fitness!
Marjorie has designed the workout for all ages !!!!
This circuit class is designed to challenge your energy systems and motor control to perform at a higher output.
PLUS this year MOC has included an additional Stretch ATHLETIC series after the sweat!!
Excellent for young athletes in any sport. Brings the kids!
Held indoors and outdoors in the beautiful Crestwood Park, this high-intensity circuit class utilizes moveballs, rebounders, skip and battle ropes and tons more “Tools of Love” to provide the ultimate strength and cardio workout.
Get ready this SUMMER to bring your best for one hard HIIT-ing fun and fierce class!
Derrick Club & Millenium Place
Millenium Place MOC Cycle with Myofascia Stretch Therapy
Wednesday's 6:00-7:00 p.m.
Call Millennium Place for Registration 780-467-2211
Derrick Club MOC HIIT Circuit Cardio with Myofascia Stretch
This class starts with a HIIT combination of MOC’s signature weighted and speed exercises to get hearts racing and sweat dripping through speed, strength, plyometric and isometric movements. PLUS a little dash of choreography to keep the mind sharp! As HIIT winds down, the class progresses to rebounder drills to work the entire body and increase endurance, strength & core. To finish, the group is led through a 30-minute blissful flow of fascia release techniques to alleviate muscle tension, for 75 total minutes of fun.
Derrick Club MOC Stretch Therapy for Hips, Back and Shoulders
Marjorie's signature MOC stretch therapy class focuses on 30 minutes of full body lengthening to warm and manipulate the fascia and muscles. Alignment techniques and fascia line patterns flow from one move to the other. After the flow, 30 minutes of foam rolling and other stretching tools are used to work the fascia. You will release chronically tight muscles and break up restrictions with unique and creative exercises. The concept of tissue mobility is of even greater importance after injury because new layers of fascia are laid down as scar tissue. If this tissue isn’t broken up, mobilized, and properly aligned, it can cause problems in the future. Scar tissue from past injuries will inhibit normal tissue mobility and function. Marjorie’s class will provide incredible relief for athletes or anyone suffering from plantar fasciitis, hamstring
tightness, achy Achilles tendon, sore knees, ITB syndrome, restrictive hip/thigh tightness and rounded shoulders.
Come roll and flow. You deserve it! All levels of athletes and ages benefit from the class