Fitness Center Eligibility. (100 percent ID check).

U.S. active-duty service members, dependents (see youth authorization chart to download), DoD civilians, and U.S. retirees. Eligible Spanish military, dependents (18 years and older), and base civilians who meet eligibility criteria with Spanish protocol.

Please note:

• Personal bags are permitted ONLY in locker rooms.
• Be aware of proper attire.
• 100 percent ID check.
• Youth certification card
• 24 h access sign ups available prior 30 min unmanned hours.
• Gums must go to trash cans.

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 rent ( $5 per month, $25 for 6 months)
• Family Exercise Room (under reservation)
• NOFFS ZONE

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Additional Facilities:

• Tennis Courts
• Sports Fields (soccer, football, and softball)
• PRT Room
• Sports/Exercise equipment available for check-out

Be sure to see our current Group Exercise Fitness Schedule below. Commit to Fit!
 

Navy Physical Readiness Program (PRT) Update

Two new fitness events have been incorporated into the Navy Physical Readiness Program, which improves the physical readiness of Sailors in alignment with the Culture of Excellence.

Forearm plank

The forearm plank will replace curl-ups as the abdominal muscular endurance assessment. The forearm plank is a functional exercise required in 85% 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 a Sailor's career.

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 the impact on the legs. More importantly, rowing provides a full-body cardio workout engaging 80% 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 demonstrating 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:

• Push-ups
• 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 https://www.mynavyhr.navy.mil/Support-Services/21st-Century-Sailor/Physical-Readiness.
 

Fitness Center's Personal Training Program 

MWR Personal Training Service

The personal training service is an individualized one-on-one program that is customized to your specific fitness goals. To 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 professional certifications, all trainers are pre-evaluated to determine their 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 Jennifer or Frank: usn.rota.navstarotasp.mbx.fleet-readiness-fitness-counter@us.navy.mil

Fitness Center's Group Classes Schedule

Group exercise classes are currently being held in the Aerobics Room.

The MWR Fitness Center offers a variety of group exercise classes. Location is based on class, instructor, and elements/weather. If you are unsure of the location for a specific class, please stop by the front desk inside the Fitness Center, and a staff member will assist you.

For details on qualifications to become an instructor, send an email to usn.rota.navstarotasp.mbx.fleet-readiness-fitness-counter@us.navy.mil

GROUP EXCERCISE SCHEDULE
Monday
9:30-10:30 a.m. Beats & Burns
11-Noon. Body & Mind Regeneration Yoga
4:45-5:45 p.m. Circuit Training

Tuesday
6-6:45 a.m. ESD Warrior Wake Up
10-10:45 a.m. Energy Blast HIIT
11-Noon. Zumba
5-6 p.m. Spin
5-6 p.m. Body & Mind Regeneration Yoga

Wednesday
9:30-10:30 a.m. Beats & Burns
10:30-11:30 a.m. Mommy Madness *At housing park near the outdoor pool
11-Noon. Yoga
4:45-5:45 p.m. Circuit Training

Thursday
6-7 a.m. Spin
10-10:45 a.m. Energy Blast HIIT
11-Noon. Zumba
5-6 p.m. Body & Mind Regeneration Yoga

Friday
9:30-10:30 a.m. Beats & Burns

Class Descriptions:
Beats & Burns: An interval training class mixes calisthenics and bodyweight exercises with cardio and strength training. With a new workout every week, these classes are designed to push participants harder than they'd push themselves and to always keep the body guessing! 

Body & Mind Regeneration Yoga:  In this class postures postures to align, strengthen and promote flexibility in the body. Breathing tecniques and meditation are also integrated. You can expect an emphasis on simplicity repetition, and ease od movement. Full-body relaxation and balance are the goals, as well make a full circuit of the body's range of motion with standing postures, twists, backbends, forward folds, and hip openers. 

Energy Blast HIIT:  HIIT stands for high-intensity interval training. Your instructor will have your heart rate up while you move through a variety of different movements at your own pace. Increase your stamina and burn calories during this intense but fun workout with exercises that can be both higher or lower impact depending on your level.

Zumba It's a latin-inspired dance-fitness program that blend red-hot international music and contagiuos steps to form a "fitness-party" that is downright addictive.

Spin leave all of life's trouble in parking lot!  The class os for all fitness levels after all it's your ride! Cycling &Core has 15 minutes os core exercises.

Mommy Madness *At housing park near the outdoor pool*:Bring your babies (any age!) and spouses for this fun, high-energy combination of cardio and strength training utilizing different equipment to help you tone your body. New moms need medical clearance from a physician.  *This class is located at the park nearest to the housing pool near the housing entrance.

ESD Warrior Wake Up: ESD Warrior Wake Up is a total body workout that will keep your body guessing and transforming! A strength training, cardio conditioning and core work based workout. In every class, you will get your sweat on and bust through any plateaus!