The coaches at Cappy's Gym arm their students with ring-ready pugilism skills and endless encouragement. Boxing Fitness corrals small troupes in one-hour sessions designed to condition bodies without actual boxing competition. Classes focus on fortifying each fighter's foundations by first aligning posture to safely stack muscles and properly balance on traditional boxing stilts. Coaches help students shape up with medicine-ball drills, plyometric moves, and footwork drills to build lean muscle mass, and jump-rope routines raise heart rates with a hastened twist on a playground pastime. During punching practice, learn to time quick jabs at a speed bag or blast full-powered blows against the indifferent surface of a jaded heavy bag. Those that opt for a month at Cappy's can protect their wrists with stabilizing hand wraps as they take to the gym's equipment as often as desired.
Lake Union Crew's instructors shout words of instruction and encouragement to teams of rowers fighting and pulling in unison against the waters of Lake Union. The outfit's four-week Learn to Row course grants novices the necessary equipment and coaching to make a successful foray into the sport. Classes meet rain or shine three times per week, and the first week's classes are mandatory so that new oarsmen learn safety fundamentals, the basics of rowing technique, and to only follow the coxswain's commands when he begins with "Simon says." On dry land, students head into the facility to use Concept2 ergometers—machines that simulate the movements and resistance of rowing—and indoor training tank in which a stationary team rows against manmade water currents. Out on the water, teams practice handling the boat as a unit, even when dealing with choppy waters or rowing the boat straight into the mouth of a giant whale. Potential students should check the class schedule online to see upcoming sessions and the FAQ page for suggestions on what to wear.
The Cascade Bicycle Club bolsters the Puget Sound biking community through educational programs, community action, and organized events and rides. A 14,000-rider-strong nonprofit organization, the club advocates cycling as a worthy alternative for fitness routines, daily commutes, and backup power generators. Every year, volunteers lead more than 1,000 free club rides, ranging from short joyrides to multiple-day tours, in addition to their yearly schedule of special events, including the Seattle Bicycle Expo in March, the Bike Month Commute Challenge in May, and the High Pass Challenge in September.