Strength & Conditioning

Join us for an energetic fitness class that is designed to engage and strengthen every major muscle group. This workout program integrates body weight exercises, cardiovascular endurance and functional movements which help with the development of lean muscle, improved mobility, with the accountability and support of group training. Level: All. Ages 13 & up. **[Register here](https://mdpgparksweb.myvscloud.com/webtrac/web/search.html?Action=Start&SubAction=&_csrf_token=ia5R04641C1K274L284S2P4J5J436N476U685Z4L4Q1S6T4S5D5A1E6Z5P6656696J55584H13065Q6T6I046Y4M6D4I0C66465R576N6J4Y555D1M5P4L6K6510724Z64&age=0.25&age=0.5&age=0.75&age=1&age=2&age=3&age=4&age=5&age=6&age=7&age=8&age=9&age=10&age=11&age=12&age=13&age=14&age=15&age=16&age=17&age=Adult&age=Senior&primarycode=17681-479F&keyword=&keywordoption=Match+One&showwithavailable=No&spotsavailable=&beginyear=&instructor=&dayoption=All&display=Detail&module=AR&multiselectlist_value=&arwebsearch_buttonsearch=yes)** (summer registration opens 5/13 for residents & 5/20 for non-residents). Activity Code: 17681-479F **No classes on federal holidays (7/4).** Classes may be canceled due to inclement weather or wet grounds. Call 301-927-0822 for weather-related cancellations. For fastest response to any questions, or for more information, please contact Health and Wellness directly via email wellness@pgparks.com

Venez apprécier l'ambiance chaleureuse d'une conversation en français autour d'un verre de vin et d'apéritifs. C'est ouvert à tous quelque soit votre niveau, que vous soyez intermédiaire/avancé ou bien que le Français soit votre langue maternelle. ***GRAB A DRINK AND YOU WILL BE ALL SET TO FLEX YOUR LANGUAGE CAPACITY. YOU NEED TO GET AT LEAST A DRINK OR FOOD :) To get the event going and show support. We know that you like our events. P.S. : We have non-alcoholic drinks as well.*** We have a tiny venue and we hit capacity often and early arrival is suggested. We have the discretion to decide entry. It is irresistible, to enjoy French convo with a glass of wine, appetizers and drinks. The Event is open to all levels of French language, from intermediate to native fluency. This is mainly a social for Intermediate/Advanced/Native Speakers. It is not as such to learn a language. Beginners, if you want to learn a language, reach out to us ([info@merevents.com](http://info@merevents.com/)). We have a school and will arrange you a class. ***AFTER THE HAPPY HOUR, WE HIT THE DANCE FLOOR! BRING YOUR DANCING SHOES, WE WILL DANCE THE NIGHT AWAY!***

Ruggers! It's that most glorious time of the year! Please save the date for our annual Old Boy / Young Boy extravaganza. Details and logistics to follow.

\*\*\*\*\*\*\*\*\*\*\*\*\*\*\*\*\* Karaoke Night was cancelled due to lack of money collected, but lets still get together for a fun night!! \*\*\*\*\*\*\*\*\*\*\*\*\*\*\*\*\*\*\*\*\*\*\*\* We'll meet at 7:00pm Saturday night for dinner at Shake Shack (at the Waterfront, fun area in DC). Then we'll hang out at the waterfront area around there, walk around, people watch, enjoy sunset, and maybe go in to another place if people want a drink or dessert.....let's have fun, heck even dress up a little (if you want). If you need to come later you can text me and we'll connect. When: Saturday, June 6th at 7:00pm Where: Shake Shack at The Wharf Address: 975 Wharf St Washington, DC 20024 Nearest Metro: Waterfront Station Any questions? Call Marc (571-278-6524)

**RSVP Note:** You **MUST** register on links below, **not** on Meetup. **REGISTER: Weekend Advanced: [https://playtennis.usta.com/northbethesdamiddle/BookClass/0e83cd4f-409f-4792-8c76-210f66a4b3f6](https://playtennis.usta.com/northbethesdamiddle/BookClass/0e83cd4f-409f-4792-8c76-210f66a4b3f6)** **REGISTER: Wednesday Advanced: [https://playtennis.usta.com/northbethesdamiddle/BookClass/136f8826-c0e6-460a-9b8b-3c1ddc2e38a6](https://playtennis.usta.com/northbethesdamiddle/BookClass/136f8826-c0e6-460a-9b8b-3c1ddc2e38a6)** **Private Lessons: $70** **[Read the Washington Post article about our class!](https://www.washingtonpost.com/lifestyle/wellness/its-not-whether-you-win-or-lose-its-how-much-you-sweat/2015/10/07/3b2f26c2-66b9-11e5-9ef3-fde182507eac_story.html)** Cardio Tennis is a game-based, FUN way to play and learn tennis while burning more calories than singles! Instruction and game formats are provided by internationally recognized tennis coach, speaker, author David Robinson; USPTA and PTR certified professional.

Learn to manage stress and achieve self-growth through simple relaxation and Meditation. Heartfulness Meditation is a simple, modern, methodical approach to meditation. Rather than homing in on your breath or repeating a mantra, you simply focus inward, on your heart, to cultivate inner strength and serenity. Heartfulness meditation is gaining traction in recent years. It focuses on the heart, allowing individuals to connect with themselves on a deeper level, and ultimately achieve peace, relaxation, and clarity. It is a practice that encourages patience, self-compassion, and acceptance, helping cultivate a deeper appreciation for the present moment. This practice is offered with love and at no cost

Discover the path to stress management, life's tranquility, and self-improvement through Heartfulness Meditation. Embrace relaxation, meditation, and emotional detoxification practices to unlock your best self. Join our free sessions every Sunday at 8 AM and Wednesday at 7 / 7:30 PM at various centers in MD and VA. Experience the profound benefits of these simple yet powerful practices. Commit to a few months of meditation and witness the transformative impact firsthand. We eagerly await your presence at these enlightening sessions.

Theme: Gentle Flow Yoga & Meditation Level: Beginner to Intermediate Time: Sunday 9:00 – 10:00 AM Location: Bluemont park Cost: Free What to bring: Yoga mat, water, comfortable clothing Location: Basketball court of Bluemont park, google map 38°52'06.2"N 77°07'52.0"W Parking: South Bluemont Parking Area About the session *A gentle flow-based yoga session to move, stretch, and reconnect with your body. We may include simple breathing techniques and a short meditation session. - This is not a high-intensity class. You are welcome to go at your own pace and take breaks anytime. *Suitable for beginners and regular practitioners. Notes - Light food is recommended before practice *Outdoor session: feel free to bring sunscreen, towel, or anything you need - Please be mindful of your own body and practice within your limits By joining, you acknowledge that you are responsible for your own health and well-being during the session. About the host 200h Yoga Teacher Training (2019) Long-term yoga practitioner and part-time teacher 🌿 May you find a moment of ease and connection in your practice. **Smiley Social documents:** 1. [Group Rules](https://docs.google.com/document/d/1HrG35p_0M08leRvCp8XWG3CMkr_GL928XFabl5T6Dvg) 2. [Liability Waiver](https://docs.google.com/document/d/1W2mq-7m99lmvd7gdWYaSUFtvVg4UGnzV6koafAbHmco)

Join us for an hour of relaxing Yoga which. Cost: Free Level: Beginners What we will be doing: 1. This will be an hour long beginners flow yoga class. You are welcome to join if you are experienced or absolute beginner, just being interested is enough. Yoga is for everyone! 2. Through this meetup we will learn some yoga poses, breathing techniques, stretch our body, build strength. More importantly, we will try to learn about our body and find inner peace. Please: 1. don't get too full before practice but you can always bring snacks. 2. Please be on time, class will start on time. 3. Wear comfy clothes. 4. Bring your own mat or towel, water and YOURSELF. 5. UnRSVP if you can't make it. Disclaimer: Please consult with your healthcare provider before beginning any exercise program, including yoga. Yoga involves physical movement and may not be suitable for everyone. It is important to listen to your body and modify poses as needed to accommodate your individual needs and abilities. By participating in this yoga class, you acknowledge that you are responsible for your own safety and well-being, and agree to release the instructor from any liability for injuries or damages that may occur during or after the class

**RSVP Note:** You **MUST** register on links below, **not** on Meetup. **REGISTER: Weekend intermediate:** [https://playtennis.usta.com/northbethesdamiddle/BookClass/34bc4082-0e0c-44c6-8a45-01ce0a8400c3](https://playtennis.usta.com/northbethesdamiddle/BookClass/34bc4082-0e0c-44c6-8a45-01ce0a8400c3) **Private Lessons available: $70 PER HOUR** **[Read the Washington Post article about our class!](https://www.washingtonpost.com/lifestyle/wellness/its-not-whether-you-win-or-lose-its-how-much-you-sweat/2015/10/07/3b2f26c2-66b9-11e5-9ef3-fde182507eac_story.html)** Instruction provided by internationally recognized tennis coach, speaker, author David Robinson; USPTA and PTR certified professional. Cardio Tennis is a game-based, FUN way to play and learn tennis while burning more calories than singles! Instruction and game formats are provided by internationally recognized tennis coach, speaker, author David Robinson; USPTA and PTR certified professional. **LEVEL: Intermediate (NTRP 3.0-4.0)** PORTION OF PROCEEDS GO TO MONTGOMERY COUNTY PUBLIC SCHOOLS

40 Mile Group ***Meet: 7:30 AM ***Push: 8:00 AM AMS: 18+ Route: https://ridewithgps.com/routes/51593372 Not Controlled Remaining Groups ***Meet: 8:00 AM ***Push: 8:30 AM 20 Mile Group AMS: 16+ Route: https://ridewithgps.com/routes/51222580 Controlled Group 10 Mile Group AMS: 10–12 MPH Route: https://ridewithgps.com/routes/55201935 Controlled Group Park Police Supported

This Saturday lets run to the National Mall! We will start at Roosevelt Island at the crosswalk in the center of parking lot. (Note there is an alternative meeting spot, it is right on the Custis trail, on the North side of Gateway Park, near Langston Blvd and Lynn St; it will be clearly marked as the meeting spot if conditions are bad on a given Saturday. Ignore this unless told otherwise. Afterwards stay for coffee, we'll wander up to Rosslyn and either meet in Compass or, if the weather is nice enough, at the Plaza opposite the Metro. Note: Photos taken during the event may end up on Instagram, Meetup, Strava and similar platforms. \|LOCATION: Roosevelt Island Parking Lot. Use this map to locate the parking lot ([https://www.google.com/maps/place/38%C2%B053'48.2%22N+77%C2%B004'02.1%22W](https://www.google.com/maps/place/38%C2%B053'48.2%22N+77%C2%B004'02.1%22W)) [GPS: 38°53'51.99"N 77° 4'3.24"W]. To help new people find the group, please meet in the middle of the parking lot. Please meet 10 min. before the start time. Alternative location, ONLY when indicated, on the Custis trail, on the North side of Gateway Park, near Langston Blvd and Lynn St: [https://maps.app.goo.gl/3SNFYSkFv9rRQed37](https://maps.app.goo.gl/3SNFYSkFv9rRQed37) PACE and MILEAGE: All paces are welcome! We'll be doing an out and back route, so everyone will just turn around at the halfway time marker. We generally average from 8-12 min/miles and run for fifty minutes. But, you can run any amount of time or mileage. And if you need to walk, it's not a problem either, everyone needs to start somewhere! ROUTE: The usual route is [https://onthegomap.com/s/7r0gvj5r](https://onthegomap.com/s/7r0gvj5r). It may vary occasionally. The full circuit works out to around 8:30 min/mile for a 50 minute run. Slower paces can turn around earlier, faster paces can run farther. PARKING: Use this map ([http://bit.ly/i2dWD0](http://bit.ly/i2dWD0)) to find parking in Rosslyn. There are parking lots at Roosevelt Island and above the Continental Lounge. There are also meters and pay garages. DIRECTIONS: For those of you driving to Roosevelt Island, please note that the parking lot is only accessible from the NORTHBOUND lane of GW parkway. You will see it right after the Roosevelt Bridge. Also whenever it is warmer the parking lot fills up really quickly. You are strongly advised to use alternative travel or park in Rosslyn. They do ticket illegally parked cars at the island!! METRO: Orange or blue to Rosslyn. From N. Moore St, turn left; right onto 19th St; cross Lynn St. and turn left; take the trail on the right just before the Key Bridge.

🌿 June Sistership Circle 🌿[Get tickets here!! ](https://www.eventbrite.com/e/balancing-the-masculine-feminine-within-june-in-person-sistership-circle-tickets-1989861204428?aff=oddtdtcreator) Balancing the Masculine & Feminine Within So many women today find themselves constantly “doing” — holding everything together, caring for others, managing responsibilities, pushing through exhaustion, and rarely slowing down long enough to truly receive. This month’s circle is an invitation to gently explore the balance between: ✨ strength & softness ✨ action & surrender ✨ structure & flow ✨ giving & receiving ✨ doing & simply being Together, we’ll gather in sacred community for an afternoon of grounding, reflection, connection, guided meditation, somatic practices, journaling, sharing, and heartfelt conversation. No two circles are ever the same because each woman brings her own unique energy and medicine into the room. Whether you are brand new to this type of gathering or have been on a healing journey for years, you are welcome here. 🌸 Saturday, June 13, 2026 🕓 4:00 – 5:30 PM 📍 A Call to Spirit, LLC – Chantilly, VA Come as you are. Leave nourished. Space is intentionally limited to preserve the intimacy of the circle.

Join our weekly walking meetup to have fun, maintain a healthy lifestyle, meet new people, and enjoy nature! We meet Saturdays at 10am, by the bike racks and benches 150 feet in front of BUBBLES Hair Salon in Reston, leaving no later than 10:05. Every week we'll walk the Green Trail to Lake Anne Plaza (\~1 mile), pause there for 5-10 minutes (water, bio, and from April-Nov a Farmer's Market), then circle the lake (2 miles) before returning to our starting point. It's roughly 3.5 miles and takes about an hour and a half. Afterwards, some members will often head to a local restaurant to refuel and relax before tackling the rest of the day. This event is open to all ages and fitness levels, and both friends and dogs are always welcome! We recommend dressing for the weather (umbrella, water bottle, snow shoes, hat, etc.) since we'll always walk, rain or shine. By signing up, you accept and assume all risks and responsibilities with this activity, and nobody will be held liable.

Join us for [Muay Thai](https://en.wikipedia.org/wiki/Muay_Thai) kickboxing at [Pedro Sauer Academy of Self-Defense](https://www.pedrosaueracademy.com/) in [Herndon, VA](https://en.wikipedia.org/wiki/Herndon,_Virginia): an energetic morning class focused on **striking technique**, **conditioning**, and **controlled sparring**. 🔥 This adult (16+) class combines **technical instruction, pad work, partner drills**, and **cardio training** to build real-world skill and endurance in a safe, structured setting. Beginners and experienced students alike will learn how to apply the principles of **Muay Thai: *The Art Of Eight Limbs***, through precise **strikes**, **timing**, and **defense**. Classes take place every **Saturday** at **10:00 AM**. The **drop-in fee is $20**, payable on-site, and note that we are located in **suite #130**. Come train with us and see why so many in [Northern Virginia](https://en.wikipedia.org/wiki/Northern_Virginia) choose Pedro Sauer Academy of Self-Defense for top-tier martial-arts instruction. **Frequently Asked Questions (FAQ)** Q: Is this class suitable for someone interested in **boxing**? A: Yes! Muay Thai shares many of the same **striking fundamentals** as [boxing](https://en.wikipedia.org/wiki/Boxing), including **stance**, **timing**, and **defensive movement**. Students searching for boxing gyms in [Herndon, VA](https://en.wikipedia.org/wiki/Herndon,_Virginia) or Northern Virginia train at OSMA to develop **solid punching technique** along with **kicks**, **knees**, and **elbows**.

You must read the following NVHC Sign-in Sheet Statement/Liability Disclaimer, [https://nvhc.com/signin.pdf](https://nvhc.com/signin.pdf) and then answer the question that you will see when you RSVP with "I accept" to be permitted on the hike. [Sweet Run State Park](https://www.dcr.virginia.gov/state-parks/sweet-run) Virginia features expansive views of the Blue Ridge Mountains. Sweet Run and Piney Run streams bisect the property. The property includes eleven miles of hiking and 9 miles of equestrian trails along streams, through mature forest, meadows and mountain-side terrains. It is located between Hillsboro, VA, and Harper's Ferry, WV. They have a need for volunteers to assist in doing maintenance in the park. Some hiking required. The work will involve removing water bars from the Derry Loop that are no longer doing their job and creating tripping hazards for equestrians and hikers. This will involve digging, lifting, and then re-grading the area. Bring a water bottle and work gloves. Sunscreen and bug spray/bug net are also recommended. Wear good cover from the sun and long pants. They will have a water cooler and snacks. This is your chance to do some rewarding work. We plan to work from 9:00am until noon. After the work you are welcome to bring your lunch to eat at the picnic tables afterwards. Leader: Ed Brimberg 703-944-9920 Attendees limited to 15. No dogs permitted. Park Entry Fee: None, as volunteers they will pass out hang tags to us at the parking lot. Rating: Fun Carpools: Arrive at the Dulles Transit Park and Ride at 7:45am, carpools leave at 8:00am. GPS Coordinates: 38.976317, -77.433659, [https://maps.app.goo.gl/5VB71QdWsy9KjGZi8](https://maps.app.goo.gl/5VB71QdWsy9KjGZi8). Go to the end of Pacific Blvd and turn left into the Park and Ride lot. Suggested carpool fee is $5. \*\*The leader will be at the carpool location.\*\* Driving time to the trailhead from the carpool location \~45 minutes. If meeting at the Blue Ridge Center, arrive by 8:45am work starts at 9:00am. GPS Coordinates: [39.2925, -77.7260](https://goo.gl/maps/EerEemX8pKPZe7sD7) [https://goo.gl/maps/EerEemX8pKPZe7sD7](https://goo.gl/maps/EerEemX8pKPZe7sD7) Neither the Club nor the hike leaders are responsible for coordinating transportation to/from the trailhead. Hikers are not guaranteed to get a ride to the trailhead from the carpool location. Carpooling is organized by the participants and they participate at their own risk. This event will be postponed in the event of bad weather.

This **no gi class** focuses on **[Brazilian Jiu-Jitsu](https://en.wikipedia.org/wiki/Brazilian_jiu-jitsu) (BJJ) concepts**, including **takedowns**, **positional drilling**, **submissions**, **transitions**, **situational sparring**, **strategy development**, and **live training**. While the class is scheduled for **90 minutes**, it may run longer depending on content and participation. This class includes both **instruction** as well as [rolling](https://www.howbjjworks.com/bjj-blog/2018/7/29/how-rolling-works-in-bjj) (**sparring**) and a **question-and-answer** section. **Some of the topics covered in this class include:** 🤼 **Wrestling** \-\- Takedowns\, ties\, and controlling the stand\-up game using wrestling fundamentals adapted for no gi BJJ competition and self\-defense\. 🤼 **Catch Wrestling** \-\- A traditional grappling system emphasizing submissions and relentless pressure \-\- [catch wrestling](https://en.wikipedia.org/wiki/Catch_wrestling) concepts add a ruthlessly practical dimension to no-gi BJJ. 🥋 **Judo adapted to no gi BJJ** \-\- Classical [Judo](https://en.wikipedia.org/wiki/Judo) throws and **off-balancing principles** translated into a no-gi context, giving grapplers a powerful and often underused takedown arsenal. 🧠 **[Constraints-Led Approach](https://www.bjjmentalmodels.com/constraints-led-approach) (CLA) to learning and games** \-\- A modern\, evidence\-based coaching methodology that uses structured games and constraints to accelerate skill acquisition naturally and intuitively\. 📌 **Pins** \-\- Controlling and maintaining dominant positions on the ground \-\- [pins](https://en.wikipedia.org/wiki/Pin_(sport_wrestling)) are the foundation of effective ground fighting and set up submissions, transitions, and pressure. 🔒 **Submissions** \-\- Chokes\, arm locks\, and [finishing techniques](https://en.wikipedia.org/wiki/List_of_Brazilian_jiu-jitsu_techniques#Submissions_(Most_Frequent_in_UFC_%E2%80%93_Sorted_by_Frequency)) applied from dominant positions -- the ultimate objective of BJJ ground fighting. 🦵 **Leg locks** \-\- Heel hooks\, kneebars\, ankle locks\, and toe holds \-\- [lower body submissions](https://en.wikipedia.org/wiki/Leglock) that are increasingly central to high-level no gi competition. 🔄 **Guard passing and guard retention** \-\- The core positional chess match of BJJ \-\- learning to break through an opponent's guard while protecting your own is fundamental to controlling a match\. ⚖️ **Kuzushi (off-balancing)** \-\- The Japanese principle of [disrupting an opponent's balance](https://en.wikipedia.org/wiki/Kuzushi) before executing a throw or takedown -- a concept borrowed from Judo that dramatically improves takedown success rates. 🔥 **Pressure and cooking opponents** \-\- Using body weight\, positioning\, and [relentless forward pressure](https://bjjfanatics.com/blogs/news/pressure-bjj) to physically and mentally exhaust opponents -- a high percentage strategy at all levels. The **drop-in fee** for non-members is **$20** and can be **paid on-site**, or **[sign up for a week of training for free](https://www.pedrosaueracademy.com/).**