Weight Rooms

MAIN WEIGHT ROOM

Our Weight Room offers a variety of free weights and machines, 

Equipment includes:

• Two full sets of dumbbells from 5-150lbs
• Two squat racks with bumper plates
• An Olympic lifting platform for deadlifts and Olympic lifts
• Smith machine
• Variety of benches
• Three cable crossover machines
• Two combination lat pulldown/seated row machines
• Leg press
• Hack squat
• Plate loaded bench press
• GHD
• Belted squat machine

WEIGHT ROOM 2 (located beside the squash courts)

Our second weight room area is a converted squash court with a focus on barbell usage.

Equipment includes:

• 6 rubberized lifting platforms and squat racks
• A variety of bars
• Metal weight plates

Policy and Regulations

1. Proper footwear and clothing must be worn at all times. NO sandals, socks or bare feet permitted and a minimum of a tank top that covers your abdomen and shorts must be worn. 
2. No gym bags or extra clothing is permitted, please use lockers.
3. For safety reasons, please put away all weights, equipment and benches back to their proper locations.
4. In the interests of safety and sanitation, please spray and wipe equipment after use
5. Please respect military, DND, and NPF employee priority training times.
6. Absolutely no food or drink (other than water / nutritional drink in an unbreakable container) is permitted.
7. Users must be 16 years or between ages 12 – 15 and directly supervised by a parent or guardian (18 years of age or older) at all times.  Youth who have completed the Youth on Weights Course and can display their card can use the weight room.  Course is for you 13 - 15 years of age.
8. To ensure proper safety and enjoyment of all users, please familiarize yourself with all rules and regulations of this facility.
9. Please report any unauthorized use or abuse to the front desk
10. No pictures or videos.  Permission may be granted from management.with proper photo consent forms. Forms must be filled out and signed by those being photographed.
11. Chalk is permitted in the weight room at designated stations where dispensers are available.  Users must bring their own chalk. 

Etiquette 

1. Clean all equipment when you are done
2. Put weights and equipment away when finished
3. Do not use equipment as leaning posts, or sit on them and use your phone
4. No pictures or videos.  Permission may be granted from management.with proper photo consent forms. Forms must be filled out and signed by those being photographed.
5. No foul language
6. Offer to work in with people
7. Respect time lines 
8. When it is busy do not do circuit work
9. Do not gossip or stare
10. Please wear indoor shoes as dirty shoes ruin equipment
11. Inappropriate writing or graphics on clothing is unacceptable
12. Be courteous to user sensitivities – no perfume or cologne
13. Do not rearrange weight or cardio equipment
14. Have a plan.  Go into the weight room with the intention of working out.

 Weight Room Safety 

1. Do not be afraid to ask for help
2. Do not assume that you can lift the weight, test it first, do not lift weight that is too heavy
3. Always use a spotter if applicable
4. Never try a new technique just because you see a large bodybuilder doing it, ask the professionals about the proper technique and precautions first.
5. When moving weights, lift with your legs not with your back, do not plant your feet and twist.  Turn with your feet
6. No horseplay
7. Clean equipment with paper towel and spray bottles
8. Drink water frequently