Are you looking for a fast, easy way to get fit? Are you interested in getting 90 minutes worth of results from just 10 minutes of work per day? If this is the case or if any of this sounds familiar, you’ve come to the wrong place. Save yourself time, money and disappointment and leave now. Thank you for visiting Black Flag Strength and Conditioning.

If, however, you are willing to make time to reach a specific fitness goal and in doing so, also willing to work hard and accept the fact that anything worth having has a price, you’ve come to the right place. You are amongst friends.

Whether you are a stay-at-home mom several years removed from the gym interested in getting more fit, a high-school or collegiate athlete looking for a bit more strength and power or a casual golfer looking for a few extra yards off the tee, there is a program here that can help.

The programs are updated regularly and have a broad range of equipment requirements…from a bench and a couple of dumbbells to a complete gym including rowing machines and squat racks.

Included in the online program membership is complete access to the same workouts being performed here at BFSC. Each day features our Strength, Foundation and Women’s workouts; a typical day looks similar to the sample workouts below.

Feel free to contact any of the coaches for questions regarding online programming, pricing or gym memberships.

Welcome to Black Flag Strength and Conditioning.

Sample Workouts

Strength Workout

2×5 Wall Squat
2×10 Air Squat
2×5 Goblet squat
4x(30/30) Squat
10×10 Front Squats @ 55-60%, 2:00 rest
100 Dumbbell Weighted Walking Lunges @ 2×25#-45# (dumbbells cannot be put down)
Cool Down
100 Situps

Foundation Workout
Women's Workout

Programs Login

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