YOUTH BASEBALL & SOFTBALL team rosters and league schedules are now posted!
Click on the link below to register online.
Registration for 2nd & 3rd Session classes begins Tuesday, May 3rd!
Take advantage of an Early Bird Discount until May 3rd and register for FALL YOUTH VOLLEYBALL. Visit here for more program details and information. Click on the button below to register online.
If you enjoy being outdoors, interacting with others, and helping people, we have the summer job for you!
Register now for our American Red Cross...
LIFEGUARD TRAINING CLASS
Don't delay...class size is limited. Click here for complete details. Register in-person at the Civic Center or online below.
Click here for more program information and details.
"Fit Bits"...by April Kassebaum, Certified Personal Trainer
A new feature offering timely fitness advice relevant to your Civic Center workout experience.
|The Civic Center recently added a set of FIXED BARBELLS (pictured left) that range in weight from 20 lbs. to 110 lbs. Try the five fixed barbell exercises below to add a little pizazz to your workouts!|
|Here's a few training tips when performing these fixed barbell exercises:|
1) Alternate each set between the narrow and wide grips provided on the barbells (see photo left).
Proper lifting form during each exercise should include keeping
your elbows straight, maintaining a tight core, and good breathing.
3) For endurance and definition, perform 3 sets of 30 reps of each exercise.
4) For mass and power development, perform 3 sets of 10 reps of each exercise.
|#1 - Posterior Deltoid Straight Arm Press|
Arms behind the back pushing the barbell
away from the body. Works the 'back' or
posterior of the shoulder.
|#2 - Tricep Press|
Photo shows the starting position of the exercise.
Elbows at 90 degree angle, pushing the barbell
above your head and extending the arms. Works
the triceps on the back of your upper arm.
|#3 Chest Press|
show the starting position of the exercise. Bring barbell down to
your chest and push up for one rep. Works the chest (pectoral)
muscles as well as the triceps.
|#4 Standing Bicep Curl|
shows position at mid-point of the exercise. Keep your elbows
close to your body. Works the biceps on the front of your
|#5 Overhead Pull|
top photo shows the starting position. The bottom
photo shows the finishing position. Keep arms straight
throughout the exercise. Works the lat muscles in the back.
Be stronger than your excuses!
Kassebaum is available for fitness consultations at the Civic Center on
Tuesdays and Thursdays.
Visit her website to contact her directly
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Let's Get Your Party Started!...
We can help you make your next group party or function
more information about our group party packages or contact Amber at
place to tan?...We've got you
covered! Click here
would encourage you to call ahead and make an appointment.
Wahoo Parks and Recreation
310 N. Linden St.
Wahoo, Nebraska 68066
Fax: (402) 443-4179