IronWorks South Gym
Features
IronWorks Phase IV
- Start Date: April 14, 2025
- Estimated Completion Date: Winter 2026
- Closures include Indoor Pool, HITT center, and Locker Rooms
- The indoor pool will be closed starting April 13.
- WaterWorks Outdoor Pool will open as soon as the weather permits.
- Locker rooms equipped with showers and restrooms
- Martial Arts Room (Dojo Room)
- Indoor 50m Olympic Swimming Pool and a kiddie pool
- Fitness and recreational equipment checkout
- Cardiovascular training room
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Stationary Bikes, Concept 2 Rowers, assault bikes, treadmills, etc.
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- Aerobic Rooms
- Spin bikes, Dumbbells, Yoga mats
- Weight Room
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Modern strength / selectorized weight equipment machine (Hammer Strength, Life Fitness, etc.)
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Full Range of Free Weights (Olympic benches, power racks, dumbbells, kettlebells, medicine balls, etc.)
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Selectorize Weight Room with Life Fitness machines with pin selection systems
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- Parent and Child Room with dumbbells, treadmills, a cross-trainer, and a stationary bike
- Cardiovascular training equipment
- Boxing equipment
- Sports Courts
- Basketball, Volleyball
- Sauna Rooms
- Soccer fields, Baseball fields, and picnic pavilions with stationary BBQ grills
- Outdoor Functional Fitness Center
- Covered High Intensity Tactical Training Center (HITT) Center with various outdoor HITT equipment
- Youth Sports and Adults Sporting Events
- Basketball, Volleyball
- Fitness and recreation equipment check-out
- soccer balls, basketballs, foam rollers, ab roller, squat pads, racquetball set, jumprope, weight belts, etc.
- Retail
- Fitness Center Apparel
- Sports Beverages
- Facility Reservations
- Locker Rentals
- Outdoor Recreation Rentals
Youth Access Policy & Access by Age
Access is restricted during unmanned hours and on weekdays from 6-8 AM and 11 AM - 1 PM. There are no restrictions on weekends or Federal Holidays.
Ages 11 and Under
- Access to sports courts only with direct supervision by an adult aged 18 or older.
Ages 12–15
- Unrestricted access when accompanied by a parent or legal guardian.
- Access without direct supervision is allowed only after completing the required orientation(s).
Basic Orientation
- Available during manned hours at IronWorks North and South
- Parent or legal guardian must attend
- Orientation packet includes:
- Emergency contact and medical info
- PAR-Q (Physical Activity Readiness Questionnaire)
- Release of liability
- Statement of understanding
- General facility rules
- Tour and demonstration of proper equipment use
- Red-coded youth access card is issued upon completion
Advanced Orientation
- Appointment available weekdays from 8 AM - 5 PM through ombiwakuni.fitness@usmc-mccs.org.
- Must possess a red-coded youth access card for at least 3 months
- No more than one verbal correction within the previous 3 months
- Parent or legal guardian must attend
- Includes a pass/fail assessment of:
- Equipment setup
- Strength using 45 lb. bar
- Form for deadlift, squat, and bench press
- No instruction is provided during the evaluation
- Yellow-coded youth access card is issued upon successful completion
Advanced Orientation Test Expectations
Participants must demonstrate proper equipment setup, strength, and movement mechanics for barbell squats, bench press, and deadlifts. The following outlines what is expected during the evaluation:
Setup
- Demonstrates ability to set J-Hooks and safeties at appropriate height
- Places barbell correctly
- Adjusts equipment as needed
- Specific guidelines:
- Squat J-Hook: Set to about armpit height
- Squat Safeties: Just below the barbell's lowest squat point
- Bench J-Hook: 1–2" clearance when unracked without compromising shoulder position
- Deadlift: Barbell placed on the ground (not dropped)
Strength Requirement
- Must lift minimum of 45 lb barbell
Movement Pattern
- Must complete all movements with proper form and safety
Barbell Back Squat – Step-by-Step
- Barbell Placement: Rest on traps below the neck, evenly distributed
- Stance: Feet shoulder-width, toes slightly outward
- Grip: Overhand grip, elbows down
- Descent: Push hips back, keep core engaged, and back straight
- Depth: Thighs parallel or lower, prioritizing form
- Ascent: Drive through heels, extend legs, return to standing
- Breathing: Inhale on descent, exhale on ascent
- Demonstration Video → Barbell Back Squat
Barbell Bench Press – Step-by-Step
- Grip the bar slightly wider than shoulder-width, thumbs wrapped
- Unrack the bar with control, position over mid-chest
- Lower to mid-chest with elbows at ~45° angle
- Exhale and press upward until arms are fully extended
- Demonstration Video → Barbell Bench Press
Barbell Deadlift – Step-by-Step
- Feet under bar, bar over laces, hips-width stance
- Hands fall naturally at sides; double overhand grip
- Bend knees slightly, back neutral, chest up
- Grip firmly, engage shoulders
- Deep breath, brace core, lift through heels
- Engage glutes at knees, push hips forward
- Pause at top, return bar to ground under control
- Demonstration Video → Barbell Deadlift
Common Reasons for Failure
- Deadlift: Rounded back, knees valgus, bar too far from body, no lockout
- Squat: Rounded back, knees valgus, incomplete depth, heels off ground, improper bar placement
- Bench: Excessive elbow flare, insufficient depth, improper bar path, unsafe racking
Prefer a printable version? Download the full Advanced Orientation Test Guide (PDF)
Location
Contact Information and Resources
IronWorks South
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Hours of operation:
| MON - FRI | 4 AM - 9 PM |
| SAT, SUN, & HOL | 7 AM - 6 PM |