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Be Exceptional.

We have a burning passion for developing exceptional people and communities. We achieve this through our progressive, adaptable, and transformative programs that can be experienced both in-house at our flagship location in Avon, Ohio or with our community of online programming athletes.

Getting Started.

New to Functional Fitness? Start with our INTRO program.

You’ll start with a short phone call to let you know what to expect at Black Flag Athletics and for you to let us know your goals.

Recent Blog Posts

Why Work Out? Cultivating Long-Term Fitness and Wellness

Once a quarter at Black Flag Athletics, our coaches gather to delve into the intricacies of leadership, class management, coaching development, and communication strategies. These quarterly meetings serve as the cornerstone of our commitment to continuous improvement...

Returning To The Fundamentals: Strengthening The Basics

When many of us embarked on our fitness journeys, we were often still in grade school, where physical education classes introduced us to activities like kickball and dodgeball. Yet, amidst the fun and games, we were also exposed to fundamental human movement patterns:...

Aligning Purpose and Performance: Managing Your Training to Fulfill Your ‘Why’

Recently, I delved into Arnold Schwarzenegger's latest book, "Be Useful, Seven Rules For Lift," opting for the audio version. In the early chapters, Arnold shares his approach to encountering newcomers in the gym. His simple yet profound question, "Why are you here?"...

New Strength Cycle Start This Week (3/24/24)

We're thrilled to kick off a brand new strength cycle this week at Black Flag Athletics, and we're doing it with a twist – introducing our modified "Wendler 5-3-1 Program." This program is tailor-made to seamlessly integrate into our class structure, allowing us to...

Stop Looking At Your Watch!

I recently had an athlete ask me why they have such a difficult time "staying in the zone" and why there is so much heart rate fluctuation when training using different modalities. I had already known that Target Heart Zone Training can be inaccurate and can be even...


The line in determining the difference between fitness and sport has gotten thinner and thinner over the years. It can create confusion as to where and how to start a new fitness routine for many. Contained within these murky waters are some fundamental principles...


“Don’t judge each day by the harvest you reap, but by the seeds you plant.” -Robert Louis StevensonAs a young child, I was fortunate enough to spend substantial time with my grandparents from both sides of my family.  I was taught how to be a man from both of my...

How 3 Minutes A Day Changed My Life

The benefits of daily cold-water submersion, why you should do it and how to ease into it. The concept of freezing yourself for 3-5 minutes a day either in a cold shower or in a cold tub seems like lunacy, but after adopting the practice and making it part of my daily...

How To Live Longer, Stronger

"Be an athlete!" - As you enter Black Flag Athletics in Cleveland, Ohio, you will have often hear me uttering these words to a group of men and women who we are training. Most of these people work regular 9-5 jobs, with families and the rigors and stress of life that...

The Key To Your Success In 2022

Starting your day with a routine can help you live longer, better. I never noticed the value of routine and its impact on my life until I lost it. As I reflect on my younger days, I now realize that a daily routine and the discipline that structure provided was a...

Fitness Class Hours

60 Min Group Fitness Sessions

Monday – Thursday
5:15a – 7:45pm

5:15am – 6:30pm

7:00am – 10:30am

9:00a – 10:00a

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