Track and Turf Field
Open daily for all patrons to use. No gear checkout.
Hours of Operation
Monday-Friday, 6 a.m.-8 p.m., closed for cleaning from 10-11 a.m. and 3:30-4:30 p.m. (active duty only 6-7 a.m. and 6-8 p.m.)
Saturday-Sunday, 9 a.m.-5 p.m.
FITNESS CENTER REOPENING RULES
Please read the Fitness Center reopening instruction to help ensure the health and safety of everyone. If you violate these rules, you risk losing your access to the fitness center.
U.S. active-duty military, dependents (18 years and older), DoD civilian and U.S. retiree members only until further notice.
100 percent ID check.
Eligible Spanish military, dependents (18 years and older) and base civilians who meet eligibility criteria and are on the eligibility list provided by Spanish Protocol will be able to use the NAVSTA Rota Fitness Center. Please note that fees apply. Click here for pricing information.
• Patrons are allotted one 90-minute time slot.
• Workout areas have capacity limitations. Availability is on a first-come, first-serve basis so busy times on popular equipment may be filled. Please be flexible in your workout schedule.
• Workout as many days a week as you want, no limit!
Fitness Center raquetball courts and spin room are currently closed due to a construction project.
The MWR Fitness Center has everything you need to get into shape. Maintain or improve your fitness with MWR services and programs:
- Weight Room (free weights and functional fitness equipment)
- Cardio Room
- Shower and Exercise towels
- Lockers for daily use or for rent
- Family Exercise Room
The areas below are temporarily unavailable.
- Basketball Court
- Racquetball Courts
- Cybex Selectorized Equipment Area
- Group Exercise Room
- NOFFS ZONE
- Sports/Exercise equipment available for check-out
- Additional Facilities:
- Tennis Courts
- Sports Fields (soccer, football, and softball)
- Spin Class Room
Be sure to download our Fitness Calendar on the right-hand side of this page to keep up with all of our events. Commit to Fit!
Navy Physical Readiness Program Update
Two new fitness events – the forearm plank and 2,000-meter row – have been incorporated into the Navy Physical Readiness Program, which improve the physical readiness of Sailors in alignment with the Culture of Excellence.
The forearm plank will replace curl-ups as the abdominal muscular endurance assessment. The forearm plank is a functional exercise required in 85 percent of shipboard tasks involving pushing, pulling, lifting and carrying. Training for the forearm plank strengthens the core, improves posture and reduces the risk of sustaining lower-back injuries throughout the career of a Sailor.
A video that demonstrates the proper form and testing procedure for the forearm plank is at https://www.dvidshub.net/video/773312/us-navy-plank-cfl-acfl-training-official or https://www.youtube.com/watch?v=iPVKhj3dudA&feature=youtu.be.2,000-meter row
A 2,000-meter row on the Concept-2 Rower serves as another alternate cardio option in addition to the 12-minute stationary bike, 500-yard/450-meter swim and 1.5-mile treadmill run.
The 2,000-meter row is a non-weight-bearing, low-impact exercise that reduces impact on the legs. More importantly, rowing provides a full-body cardio workout engaging 80 percent of the body’s muscle system. Also, the rower is space-saving fitness equipment and can be used on any naval vessel or installation.A video that demonstrates the proper form and testing procedure for the 2,000-meter row is at https://www.dvidshub.net/video/773313/us-navy-rowing-machine-cfl-acfl-training-official or https://www.youtube.com/watch?v=NKvFkZgvPmI&feature=youtu.be.
Physical Readiness Test
Service Members medically cleared for the Navy Physical Fitness Assessment will participate in the Body Composition Assessment and Physical Readiness Test (PRT). The new PRT event sequence is:
- Forearm plank
- Cardio or alternate cardio option
For more information on the new standards and other training resources, visit the Navy Physical Readiness Program website at https://www.public.navy.mil/bupers-npc/support/21st_Century_Sailor/physical/Pages/default2.aspx.
Fitness Center's Personal Training Program
MWR Personal Training Service
The personal training service is a one-on-one individualized program that is customized to your specific fitness goals. This may include weight training, core training, running, run technique, swimming, swim technique, bodybuilding, exercise classes, (boot camp, yoga, spinning, etc.) or other physical fitness activities.
MWR Personal Trainers
MWR Personal Trainers are professionally certified and ready to help you meet your goals. In addition to their own professional certifications, all trainers are pre-evaluated to determine experience and are fully trained in CPR, First Aid, AED, and the Navy Fitness Certification Program. Call 727-2565 for more information or leave your name and number for a call back from one of our personal trainers. Please note that only MWR certified/contracted personal trainers are allowed to train customers in our facility.
Please Note: If you are instructing or training customers/personnel in your command at the MWR gym, you must show proof of the certifications (highlighted below) to MWR fitness personnel. MWR will require copies for auditing purposes. If you are a CFL, you must provide or show proof of the CFL course completion. (Please see the Personal Trainer Policy in the Useful Downloads Section) If you have any questions, please send an email to Beth or Frank: firstname.lastname@example.org
Fitness Center's Group Classes Schedule
The MWR Fitness Center offers a variety of group exercise classes. For details on qualifications to become an instructor send an email to email@example.com
Videos & Helpful Resources
The fitness center always wants exercise participants to check form over dysfunction. See this important flexibility test that is part of a functional movement screen. It is ONLY a test and should not be done with excess weights. Click HERE for more information.