GROUP FITNESS SCHEDULES


Classes are open to all patrons unless otherwise noted. All scheduled fitness classes need a minimum of three (3) participants. Cycling classes are in the sweat shop. All classes are cancelled on Federal holidays.

IRONWORKS MAIN - APRIL 2017


MONDAY

TABATA8:30-9:15AM

GLUTES & ABS9:15-10AM

POWER PUMP11:30AM-12:30PM

CORE COND’N5-5:30PM

KICK BOXING5:30-6:30PM

TUESDAY

POWER STEP11:30AM-12:30PM

POUND
5-5:30PM

CYCLING5:30-6:30PM

ZUMBA5:30-6:30PM

GLUTES & ABS
6:45-7:15PM

WEDNESDAY

YOGA8:30-9:15AM

GLUTES & ABS9:15-10AM

ZUMBA11:30AM-12:30PM

THURSDAY

ZUMBA11:30AM-12:30PM

POWER STEP5-5:30PM

CYCLING5:30-6:30PM

YOGA5:30-6:30PM

GLUTES & ABS
6:45-7:15PM

FRIDAY

CYCLING8:30-9:15AM

ZUMBA
9:15-10AM

POUND11:30AM-12:30PM

SATURDAY

NO CLASSES

IRONWORKS NORTH - APRIL 2017


MONDAY

POWER YOGA5:30-6:30AM

ZUMBA
NOON-12:45PM

ALIGN & FLOW5:15-6:15PM

ZUMBA
6:30-7:30PM

TUESDAY

CYCLING5:30-6:30AM

PILATES8:30-9:30AM

ZUMBA9:30-10:30AM

POWER PUMP
5:15-6:15PM

YOGA6:30-7:30PM

WEDNESDAY

PIYO5:30-6:30AM

TABATA5:15-5:45PM

ZUMBA5:45-6:45PM

THURSDAY

POWER YOGA5:30-6:30AM

POWER PUMP8:30-9:30AM

TABATA9:30-10:30AM

PILATES
5:15-6:15PM

ZUMBA
6:30-7:30PM

FRIDAY

TABATA5:30-6:30AM

GENTLE YOGA
NOON-12:45PM

PIYO 5:15-6:15PM

SATURDAY

POWER PUMP8:30-9:30AM

YOGA
9:30-10:30AM

POUND10:30-11:30AM

ZUMBA11:30AM-12:30PM

SUNDAY

NO CLASSES

Classes are open to all patrons unless otherwise noted.
Tuesday 5:30am is for Active Duty only, instructors choice by appt. only.
Cycling classes are in the SWEAT ROOM.
Unit Pt’s by appt. only.

ABOUT US


Get in shape while having fun with friends. Are you more motivated in group setting or have a workout partner who keeps you going? Try out one of our Group Fitness programs and find the class that kicks it up a notch for you! And the best part? They’re free! Are you ready to start getting into shape? Maybe you’re looking to maintain your current shape? Semper Fit has a program to help you reach and maintain your fitness goals.

PERSONAL TRAINERS


Personal training and a variety of fitness classes and assessments are offered throughout the year. Unit PT instruction is also available by appointment. Call for information and details on how to achieve your maximum potential.

Even the most motivated person can get overwhelmed when considering where to begin their fitness journey. Let our professional, certified personal trainers take that load off your shoulders and begin planning your physical transformation today!

SERVICES


BODY FAT ASSESSMENTS

Walk-in appointments available 11:30 AM – 12: 30 PM on the last Tuesday of the month except federal holidays. Available to all personnel.

APPOINTMENTS

NUTRITION & WEIGHT MANAGEMENT

Now is the time to take control of your weight with a personalized and flexible plan that fits your lifestyle and goals. Private and group sessions available.

APPOINTMENTS

BODY COMPOSITION PROGRAM

Personal training services available for active duty that need to improve PFT and CFT or meet the military standards.

APPOINTMENTS

BECOME A CERTIFIED INSTRUCTOR

Maybe you’re interested in teaching a fitness class, or earning your certification. The Health Promotion department is always looking for certified instructors.

APPOINTMENTS

CARDIO FITNESS CLASSES


A 30-minute class centered on strengthening the core.

A non-weight bearing cardiovascular challenging including sprints, hills and climbs.

Tones muscles, develops core strength, and increases flexibility.

PiYo is Pilates + Yoga + Nonstop Movement. You will sweat, stretch, and strengthen, all in one class.

A full body strength-endurance workout using barbells and plates.

Energized step workout using a height-adjustable step and simple movements on, over and around the step.

Station training using all sorts of fitness equipment such as the step, BOSU, ropes, ladders, hurdles, and medicine balls.

High intensity interval training in blocks of 20 seconds with 10 seconds of rest using Plyometric moves.

Low-impact workout performed in the water that will build cardiovascular fitness and strength. Easy on the joints and suitable for every age and fitness level.

A series of postures and poses linked together by breath and movement.  Slowly awaken your body and mind while improving your strength, flexibility, and balance.

Dance your way to a fitter you with Latin based rhythmic dance movements.

STRENGTH INTERVAL CLASSES


A full body strength endurance challenge targeting all the major muscles.

A full-body strength endurance workout using barbells, weights and dumbbells.

A 30-minute core-centered class.

MIND & BODY CLASSES


The practice of Ashtanga yoga is a series of postures and poses linked together by breath and movement. Challenging and new poses are introduced however; all levels from the beginner to the more advanced are given.

It will likely be a slow-paced stretching class with some simple breathing exercises and perhaps seated meditation. This is a good place to learn basic poses, relaxation techniques, and become comfortable with yoga.

Tone muscles, develops core strength, and increases flexibility.

HITT TRAIN THE TRAINER


This four-day training provides classroom and practical application sessions to teach the principles of the High Intensity Tactical Training program to unit PT leaders.

Students will learn the basic principles of exercise science, perform teach-backs, receive the TRX Operator’s course and learn the dimensions of the HITT program to include but not limited to Olympic lifting, speed and agility training, and injury prevention.

Upon completion of the course, students will be qualified to lead HITT training sessions and will receive a certificate of completion for the HITT Train the Trainer Course as well as a TRX Operator certificate.

NOTICE This is not a prerequisite for the CCS mandated training by TECOM and is available to active duty (E-4 and above) only.

HIGH INTENSITY TACTICAL TRAINING (HITT) PROGRAM


  • IronWorks Gym Bldg. 1010
  • Mon-Fri 8 AM – 5 PM
  • 253-6359

The HITT program’s primary purpose is to enhance operational fitness levels and optimize combat readiness and resiliency for the active duty Marine.

This comprehensive strength and conditioning program takes into consideration the physical demands of operational related activities in order to optimize physical performance while in combat. By implementing the latest cutting edge training methods and fundamental scientific principles, the HITT program focuses on enhancing athleticism for today’s tactical athlete – the United States Marine.

Program emphasis is on key components with relation to superior speed, power, strength endurance and overall combat readiness while reducing the likelihood of injury and ensuring that all Marines are physically prepared for real-time combat / tactical situations while in theatre. There are five unified components of functional based combat performance enhancement within the HITT program:

  • Injury prevention
  • Strength and Power
  • Speed, Agility and Endurance
  • Flexibility and Core Stability
  • “Fueled to Fight” Nutrition
NOTICE HITT center orientations are held once a month and are open to all base personnel.

BENCH PRESS CLUB


IronWorks Gym Weight Room Bldg. 1010
Last Friday of the Month | 10:30 AM – Noon
253-6035

RULES & INFORMATION


CHECK IN | 10:30 AM
RULES BREIEF | 10:45 AM
COMPETITION | 11 AM – Noon

MEN’S CLUB


300 lbs

350 lbs

400 lbs

WOMEN’S CLUB


125 lbs

145 lbs

Weigh-ins are not required. Glove, straps and elbow wraps are not permitted. Bench shirts are permitted. Lifters will be allowed one lift of any weight at each meet. Club is open to all base personnel 18 years or older. Qualifiers will be awarded a Club t-shirt.