Fitness Centers

Fitness for You – June Events

The R&W Fitness Center will be offering the following FREE Fitness for You demos in June:

Pilates Mat with Props with Susan Grant
*Thursday, June 11th – Rockledge (RKL I Rm. 5070) at 1:15pm – 2:15pm

Joseph Pilates presents his method as the art of controlled movements, which should look and feel like a workout (not a therapy) when properly manifested. If practiced with consistency, Pilates improves flexibility, builds strength, develops control and endurance in the whole human body. It puts emphasis on alignment, breathing, and developing a strong powerhouse, and improving coordination and balance. Props: Dynabands and Balls.

Qi Gong with Mindie Flamholz
* Tuesday, June 16th – Building 10 South Lawn at 1pm – 2pm

Join us for the thousands of years of old Chinese movements of Qi Gong (pronounced “Chee Gong”). Simply put, Qi Gong is the practice of working with our Life Force Energy, our “Qi”. Through simple, relaxing movements and deep breathing we will work with and build our bodies’ own life force energy to decrease our stress levels and increase our vitality, stamina, flexibility, and overall health and well-being.

Women’s Self Defense with Pure Performance Team
* Tuesday, June 23rd – Bldg. 31 (Martial Arts Studio) at 1pm – 2pm

Learn modern day reality based Self Defense tactics that will inspire, motivate and empower you.

* Gain a sense of security that will enable you to face any situation
* Transform your mind and build a stronger body
* Learn to defend while simultaneously counter-attacking
* Protect your body’s most vulnerable areas during a fight
* Strike with ease and effectiveness to neutralize attackers of any size

* Effortlessly reverse chokes, holds, tackles and locks
* Defend against guns, knives and other weapons
Learn to leverage your natural awareness to survive dangerous encounters

Krav Maga Self Defense with Pure Performance Team
*Tuesday, June 23rd – Bldg. 31 (Martial Arts Studio) at 5:15pm – 6:15pm

During the 1930’s Imi Lichtenfeld needed a way to protect both himself and his community against fascists in a pre-independent Israel.  So with survival in mind, he combined his wrestling and boxing experience with various street fighting techniques to create the foundation of what is today known as Krav Maga or “contact combat” in Hebrew. Krav Maga has become one of the most popular self-defense combat systems and is used by the FBI, NYPD, LAPD, Israeli Defense Force, U.S. and other militaries around the world.

Upcoming Group Fitness Classes

All Programs: 6 week Session/$60/$10 per class – Drop In Fee: $15
Minimum of 8 participants required to start the above program.
No refunds or credit for unattended classes during the session

Gentle Yoga with Maria
Rockledge – Wednesdays at 5:30pm – 6:30pm
Session: thru 6/17

Vinyasa Yoga with Caitlin
Building 31 Room B4 C-18 – Wednesdays at 12:00pm – 1:00pm
The Loft (T-39) – Wednesdays at 1:15pm – 2:15pm
Session: thru 7/1


Pilates Barre with Susan Grant

This class is based on the elements of Ballet, Yoga and Pilates. The movements consist of high energy, low impact and fat burning exercises.  With an emphasis on Ballet posture and technique we create long lean muscle.  Participating in Pilates Barre creates a new found awareness of the body, and an appreciation for smart movement.

Session Dates: Mondays, May 18th – June 29th, 1:15pm – 2:15pm
Location: The Loft (T-39)
Cost: Drop-in Fee: $15

Pilates Mat with Props with Susan

Joseph Pilates presents his method as the art of controlled movements, which should look and feel like a workout than a therapy.  If practiced with consistency, Pilates improves flexibility, builds strength, develops control and endurance in the body while putting emphasis on alignment, breathing, and developing a strong powerhouse, and improving coordination and balance.  Intensity can be increased over time as the body conditions and adapts to exercises. Props: Dynabands and Balls

Session Dates: Tuesdays, thru July 7th, 1:15pm – 2:15pm
Location: The Loft (T-39)
Cost: Drop-in Fee: $15

Vinyasa Yoga

Vinyasa Yoga with Catlin

Vinyasa style class  incorporates deep stretches for the muscles, joints, and ligaments thru a relaxing and meditative approach.

Cost: $60/6 week session ($10 per class), Drop-in Fee: $15

NEW Aikido Basics

 If you have never done martial arts or just starting, NIH Aikido club invites you to join a group of enthusiastic students for an hour of insightful and practical workout with emphasis on basic defenses, safety and coordination. All levels and styles are welcome.  Current R&W annual membership is required.  Taught by Dr. Aleksandr Smirnov, 2nd degree black belt.  For additional information contact 703-828-5782 or email


Date: Tuesdays

Time: 11am – 12pm

Location: Building 31 B4C18 – Martial Arts Studio

Postbac,  Postdoc, and Student Summer Membership Specials

This summer, we are offering discounts on our Fitness Center Memberships for all postbacs, postdocs, and students!  This offer is only valid until July 31st, so be sure to take advantage of it before it is too late!  Sign up for any 3 month or 6 month membership, and receive ½ off the start-up fee or sign up for any Annual membership and we’ll waive the start-up fee completely!

For more info on our membership fees, please visit



The R&W Fitness Center is pleased to introduce our newest R&W Personal Trainer, John Yu.  Clients who sign up to train with John, prior to May 31st, will receive a discount of five 50-minute training sessions with John for $200.  John earned his personal training certification through the American Council on Exercise.  John trains primarily at the Bayview location Monday – Thursday from 6am – 7pm but may also be available to train clients in Bethesda.

For more information or to schedule training sessions with either Francois, Gibran, Yvonne, or John contact Robert at


Coach Steve is  certified as a Crossfit Level 1 coach , in USA Weight lifting Sports Performance, and as a Functional Movement Systems Level 1 coach

CrossFit is a scalable workout program open to all athletes. CrossFit is a core strength and conditioning program using weightlifting, gymnastics, and functional training to “forge elite fitness.”  The program offers classes 5 days/week with morning, late afternoon and evening classes.  Your first class is FREE!  Contact Steve Michael at or visit for more info.


Learn how you can lose weight by changing your relationship with food. Together with your co-workers, discover a proven approach that includes powerful group support that works for both men and women, inspirational guidance, and our full suite of digital tools. The best part is, you can join anytime, on your own terms. The cost of the session will be prorated. Try out a meeting for FREE! Stop by any meeting to see if the Weight Watcher at Work sessions will work for you.

Location: Building 10 Room 3-2550
Date & Time: Mondays, 11:30am – 12:30pm

Location: Shady Grove Campus 7E 032/34
Date & Time: Thursdays, 11am – 11:45am

Cost: 12 weeks for $156 (15 member minimum)
Includes 14 weeks of free e-Tools or 17 weeks $186 (20 member minimum)
Includes 19 weeks of free e-Tools

For additional info, contact Sherrell Freeman at


Our Thai Kickboxing class focuses on both the offensive and defensive aspects of street defense. Training consists of technical instruction, movement drills, striking target shields and focus mitts, combos on the heavy bag, partner drills and optional sparring. You’ll learn the same skill sets as the professionals.
Instructor Greg Bartman has been teaching mixed martial arts for over 15 years with an emphasis on clear and technical instruction. Techniques include Muay Thai, Western boxing, Bando (Burmese kickboxing), and more.

Come train to get a full workout and gain fighting skills!

Train Thai Kickboxing with Bartman MMA!
Day and Time: Tuesdays 5:30pm – 6:30pm
Location: Rockledge Fitness Center
Cost:       $119 for 2 months of training or $20 Drop-in

More information available at



According to the Wellness Council of America more than one-third of American workers experience chronic work stress, and almost two-thirds (65 percent) cite work as a significant source of stress.  In an effort to provide temporary relief from the stress of work, the Recreation & Welfare Association offers physical activity classes for organizations and I/Cs.  We will provide these classes at a location specified by the organization.  The classes offered are generally low to moderate intensity and will not require use of a shower after.

Class options include (but are not limited to):

-Afro-Latin Dance as Exercise
-Small Group Personal Training
-Strength Training with Resistance Bands
-Walking Program

For more information, contact  Yvonne at


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