This program combines cardio workout and strength training to burn fat and increase lean muscle mass.  Instructor:  Dawn Zitoli

Monday  9:30 - 10:30 am

Fee: $3.00/ member & $4.00/ non-member



Super Strength gives you results with a proven weight room style exercise program.  This program will incorporate the use of dumbbells, benches and core targeted floor exercises that target arms. Shoulder- guts and Butts!    Instructor:  Dawn Zitoli

Tuesdays and thursdays 5 - 6 pm   

Fee: $3.00/ member & $4.00/ non-member


R.O.M at Little Falls

Total Fitness Workout In Just 4-8 Minutes!! This unique program provides a total body workout and is designed to enable users to develop lean muscle mass, while at the same time providing a great cardio workout.

 Instructors: John Cotter will provide orientation and instruction on proper use of the equipment.

Fee: $45/member for 10 weeks~$50/non-member for 10 weeks

SILVERSNEAKERS at Little Falls & Mohawk

SilverSneakers is the nation’s leading exercise program designed exclusively for older adults focusing on improving strength, flexibility, balance and coordination. 

Little Falls: Tuesday & Thursday 9-10 a.m.

Instructor: Michelle Burton

Mohawk:  Tuesday & Thursday 10-11 a.m.

Instructor: Aimee Burke

$1 /member, $2/non-member Free of charge if insurance participates

INDOOR CYCLING at Little Falls

All ages and fitness levels are welcome to discover the fun and cardio benefits of indoor cycling.  Indoor cycling can be adapted to any fitness level you make the workout your own!  These classes are ongoing throughout the year.

Instructors: Bart Carrig, Vivian Ierace, Dawn Zitoli

Monday, Tuesday, Wednesday, Thursday & Friday     8:30 a.m.

Monday & Wednesdays 5:30 - 6:30 p.m.

Check calendar for other days and times

Fee:  $1.00/member & $3.00/Non-member

Step & Core

Come tone and shape your body with us. This class we will be using steps and working on your core. 

Instructor:  Dawn Zitoli

Monday 6:00 - 7:00 p.m.

Fee:  $4.00 member/non-member

Torch & Tone

Cardio/HITT (high intensity interval training) Full body strength &toning class. (Increases energy, burns calories)

Instructor: Katy Trombley

Tuesdays 6:15-7pm

Fee: $5.00 member/non-member


This program offers a fusion of yoga, Pilates, strength training & ballet to give you sculpted lean muscles without impact & injury.

Instructor:  Cheryl Liddon

Monday, Wednesday, & Saturday 8:30 - 9:30 am

Wednesday   6 -7 pm

Fee:  $5.00 member/non-member



Channel your inner performer, bring your Heart & Soul and rock your body with this modern day fusion of movement and music.  Drum along to a slammin sound track using ripstix- weighted drumsticks designed to transform drumming into an exhilarating, fat burning, full body interval workout that will leave you dripping sweat.

Instructors:  Cheryl Liddon, Danielle Petkovsek, Katy Trombley

Monday 6 - 7 pm (located at the lower level Community Co-op 589 E. Albany Street.  Participants are asked to use the William Street entrance.)

Fee:  $5.00 member/non-member


Learn easy to follow specific dance steps, add music and fun while improving heart & lung function, strengthening muscles and bones, improving posture, coordination, agility, flexibility, stimulates the brain, increases energy, burns calories and helps with weight loss

Instructor:  Katy Trombley

Thursday 6:15 - 7 pm

Fee:  $5.00 member/non-member


Fitness Infusion

A totally rocking all over body strengthening exercise program. Cardio,Core and toning workout.

Instructor:  Cheryl Liddon

Friday 8:30AM

Fee: $5.00 member/non-member


Whether your new to exercise or looking to take your fitness to the next level.  Our YMCA personal Trainers review goals and develop a customized program that meets your needs.  Your trainer will guide you through each exercise offering feedback, motivation, and accountability

PT's: Cheryl Liddon

By appointment only 315-823-1740



Full body workout, including mat work designed for adults and seniors.

Monday, Wednesday & Friday 9-10 am 

Fee: $3 non-member/ class $1 member/class


Vinyasa flow is part of Hatha Yoga and uses stretches and core building to work into yoga postures.  All levels are welcome and will be accommodated.


Lisa Gallagher Thursdays at 6 p.m.

Sherri Spina Saturdays at 10:00 am & Tuesdays at 5:45 pm

Please bring a yoga mat and water for all Yoga classes

Fee:  $10/class


This class will work your total body with one kettle-bell after and 45 minutes to complete after a brief warm up.

Instructor:  Mel Rocco

Tuesday & Thursday 6 - 7 pm and Sunday 6:30 pm

Fee:  $5/class


High-intensity interval training, is a training technique were you go all-out, through quick, intense bursts of exercise, followed by short, sometimes active recovery periods.

Instructor:  Mel Rocco

Wednesday 6 - 7 pm

Fee:  $5/class