The individual will ask one of the certified Instructors for a basic fitness assessment, or a functional movement screening to determine what level of strength or weaknesses that the individual can target.

The individual will ask one of the certified instructors for a fitness training plan targeting the individual’s goal. Completed - the individual completes all milestone achievements associated within the plan and takes another assessment at the end of the plan training period.

Get points for recording a weigh in.

Individual start and track progress in the fitness center for 30 days. Sign the posting in the fitness center office.

Individual start and track progress in the fitness center for 60 days. Sign the posting in the fitness center office.

Individual start and track progress in the fitness center for 90 days. Sign the posting in the fitness center office.

Records the maximum number of sit-ups one can do in one session, hands out front, feet cannot be held.

Records the maximum number of push-ups one can do in one session in one position, hands not leaving the floor, back stays straight.

Records the maximum number of pull ups one can do in one session without dropping off the bar or repositioning hands.

Run, walk any distance, or speed and record the distance with the fitness staff. This is accumulative and can be done running 5 miles a day five days a week for 10 months.

Run, walk any distance, or speed and record the distance with the fitness staff. This is accumulative and can be done running 5 miles a day five days a week for 5 months or 1 semester.

Run, walk any distance, or speed and record the distance with the fitness staff. This is accumulative and can be done running 3 miles a day three days a week for 3 months.

Do the Double-arm waves for 15 minutes. Stand with your feet hip-width apart and your knees slightly bent. Lean your torso forward a bit, keeping your back straight. Grasp the rope ends, one in each hand, with a handshake grip. Hold both ropes at waist level, making sure there is slack in the ropes. Engage your core and lift both ropes to shoulder height. Then, lower the ropes back to waist level. Repeat this up-down motion, moving the two ropes in unison.

Do the Double-arm waves for 10 minutes. Stand with your feet hip-width apart and your knees slightly bent. Lean your torso forward a bit, keeping your back straight. Grasp the rope ends, one in each hand, with a handshake grip. Hold both ropes at waist level, making sure there is slack in the ropes. Engage your core and lift both ropes to shoulder height. Then, lower the ropes back to waist level. Repeat this up-down motion, moving the two ropes in unison.

Do the Double-arm waves for 5 minutes. Stand with your feet hip-width apart and your knees slightly bent. Lean your torso forward a bit, keeping your back straight. Grasp the rope ends, one in each hand, with a handshake grip. Hold both ropes at waist level, making sure there is slack in the ropes. Engage your core and lift both ropes to shoulder height. Then, lower the ropes back to waist level. Repeat this up-down motion, moving the two ropes in unison.

Record with a spotter, the max weight on the bench press.

Record with two spotters, the max weight one can squat.

Record with a staff witness, the max weight one can do a one arm overhead kettlebell left.