Rochester Athletic Club

Heat Advisory & Pool Safety Reminder! 🌊☀️

With another HOT few days ahead of us, we want to share some ways to keep safe and cool while enjoying the water! 🩴

While the pool is a great place to beat the heat, extreme temperatures can cause dehydration and heat exhaustion quickly, even when you are swimming. 💦

To keep everyone safe, we will be taking safety checks throughout the day. 🕒

Please review these important guidelines for your group:

Hydrate Constantly 🥤: Drink plenty of water before, during, and after swimming. Do not wait until you are thirsty.

Watch Small Children 👦👧: Keep a close eye on little ones. Make sure they take regular bathroom breaks and step out of the sun. 🚽

Reapply Sunscreen 🧴: Water washes away protection. Reapply your sunscreen during our breaks or every 1–2 hours.

Monitor for Overheating 🥵: Watch for signs of heat illness, such as heavy sweating, dizziness, nausea, headache, or muscle cramps.

Cabana & Food Service 🍟🥤: There may be lines at the Cabana during peak times, so we appreciate your patience as our team prepares your food fresh for you to enjoy. Thank you for your understanding and kindness to our staff as they work hard to serve everyone as quickly as possible.

Let’s look out for one another, take our mandatory breaks to cool down in the shade, and have a fantastic, fun, and safe day at the pool! 🎉🥳

Power starts with technique. 💥🏋️

Ready to build explosive strength, speed, and confidence? Our Power Clean Clinic is designed to help athletes master one of the most effective full-body lifts through expert coaching and progressive skill development.

📅 Saturdays at 9:00 AM
💪 June 20 – August 15 (No class July 4)
💲 $25/class

Whether you’re training for your next season or looking to level up your performance, this clinic will help you move with more power and precision.

📲 Reserve your spot in the RAC App or call the Activities Desk at (507) 287-9300.

🇺🇸 Happy 4th of July! ❤️🤍💙

From all of us at Rochester Athletic Club, we wish you a safe, fun-filled Independence Day.

As a reminder, the club is opened from 7:00 am - 7:00 pm.

Enjoy the holiday! 🎆

Be Fit. Be Family. Be Well.

Heat Advisory & Pool Safety Reminder! 🌊☀️

With the heat this week, we want to make sure everyone stays safe, cool, and healthy while enjoying the water! 🩴

While the pool is a great place to beat the heat, extreme temperatures can cause dehydration and heat exhaustion quickly, even when you are swimming. 💦

To keep everyone safe, we will be taking safety checks throughout the day. 🕒

Please review these important guidelines for your group:

Hydrate Constantly 🥤: Drink plenty of water before, during, and after swimming. Do not wait until you are thirsty.

Watch Small Children 👦👧: Keep a close eye on little ones. Make sure they take regular bathroom breaks and step out of the sun. 🚽

Reapply Sunscreen 🧴: Water washes away protection. Reapply your sunscreen during our breaks or every 1–2 hours.

Monitor for Overheating 🥵: Watch for signs of heat illness, such as heavy sweating, dizziness, nausea, headache, or muscle cramps.

Cabana & Food Service 🍟🥤: There may be lines at the Cabana during peak times, so we appreciate your patience as our team prepares your food fresh for you to enjoy. Thank you for your understanding and kindness to our staff as they work hard to serve everyone as quickly as possible.

Let us look out for one another, take our mandatory breaks to cool down in the shade, and have a fantastic, fun, safe day at the pool! 🎉🥳

🇺🇸 Plan your July 4th visit to the RAC ⬇️

Our doors will be open, and we look forward to being part of your day.

Please review our adjusted July 4th hours before your visit so you can make the most of your time at the club.

Wishing everyone a safe, relaxing, and joy-filled Independence Day! ❤️🤍💙

💪 You finished your workout—now what?

Recovery doesn’t have to be complicated. Join us for a complimentary webinar and learn how to fuel your body after exercise to support recovery, build strength, and maximize results.

🥗 Refuel & Rebuild: Post-Workout Nutrition
📅 June 19
⏰ 12 PM CT

You’ll learn:
✔️ How post-workout nutrition supports recovery and performance
✔️ The ideal balance of protein and carbohydrates
✔️ Timing strategies based on your workout and goals
✔️ Simple meal and snack ideas to make recovery easy

Whether you’re hitting the gym, taking a class, or fitting in a lunchtime walk, you’ll leave with practical tips to help you recover smarter and get more out of every workout.

🔗 Register today➡️ https://my.demio.com/ref/k5ktEwlqCH2jtP6H