Fitness Center

Eligibility
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.
100 percent ID check.

Please note:

• 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!
• Face mask are only required in transition and during spoting.

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 ( $5 per month, $25 for 6 months)
• Family Exercise Room
• NOFFS ZONE
• Additional Facilities:
  • Tennis Courts
  • Sports Fields (soccer, football, and softball)
  • Spin Class Room

The areas below are temporarily unavailable.

• Indoor Basketball Court
• Racquetball Courts
• Group Exercise 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 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.
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 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:

• 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 at 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 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: rota_fitnesscounter@eu.navy.mil 

---

Fitness Center's Group Classes Schedule

The MWR Fitness Center offers a variety of group exercise classes. Location is based on class, instructor and elements/weather. If you are not sure 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 rota_fitnesscounter@eu.navy.mil

Group Excercise Schedule 

Monday
9:30-10:30 a.m.   Monday Madness
5-6 p.m.               Flow With Me Yoga

Tuesday
9:30-10:30 a.m.   Mommy and Me
11:15-11:45 a.m. HIIT Me Up

Wednesday
5-6 p.m.               Flow With Me Yoga
5:15-6:15 p.m.     You Climb, We Climb Cycling

Thursday
9:30-10:30 a.m.   You Climb, We Climb Cycling
11:15-11:45 a.m. HIIT Me Up

Class Descriptions

Flow With Me Yoga classes are suitable for any level. Yoga emphasizes the balanced development of the body through core strength, flexibility and awareness to support efficient graceful movement.

HIIT Me Up is a mix of strength with cardio! Get your sweat on and bust through plateaus and get energized!

Mommy and Me is an upbeat 45-minute body weight workout that will energize your body and soul. While the class is designed to accommodate baby wearing if you and your baby prefer it, anyone can benefit from this class (without or without your little ones in tow). Children ages 6 weeks t0 5 years old are welcome.

Monday Madness is an interval training class that mixes calisthenics and body weight exercises with cardio and strength training. This is a good way to jump start the week.

You Climb, We Climb is an indoor cycling class designed for all fitness levels. Classes focus on drills that build power and endurance on the bike. Don’t forget your water and towel.