PEOPLE. PASSION. FITNESS. FAMILY.

Welcome to Black Flag Strength & Conditioning, where our passion is building strong, resilient individuals and vibrant communities. Through our innovative balanced training programs, we empower people to reach their full potential both inside and outside the gym. Whether you join us in-house at our flagship location in Avon, Ohio, or connect with our online community, you’ll experience a supportive environment and transformative training designed to adapt to your unique journey and goals.

Fitness Classes

Drop Ins

Getting Started.

Just starting your Strength, Conditioning and Fitness journey or looking for a refresher?

Start with our INTRO program—an individualized, one-on-one experience led by Black Flag Strength & Conditioning Owner and Fitness Professional, Tom Rini. This personalized approach builds the foundation you need to succeed and thrive in our training community.

Click below to learn more about the intro process, or if you’re ready to get started, call us at 216-316-1566 or email [email protected].

READY TO TRAIN?

If you’ve already built a solid foundation and feel prepared to dive in, simply click the link below to get started. We can’t wait to meet you and help you reach your fitness goals.

NOT SURE YET? JOIN US FOR A COMPLIMENTARY CLASS!

Not quite ready to dive in? Join us for a complimentary class and experience firsthand if Black Flag Athletics aligns with your training and fitness goals.

Recent Blog Posts

Train Smarter, Not Harder: How Your Nervous System Drives Performance

by BlackFlagAthletics | May 3, 2025 | BFA Blog | 0 Comments

At Black Flag Athletics—and honestly, at any gym that cares about helping people train smarter—you’ll probably hear coaches mention the nervous system from time to time. Maybe it’s something like, “That’ll light up your CNS,” or “This workout is pretty demanding...

The 80% Rule: When (and Why) You Should Actually Wear a Lifting Belt

by Black Flag Athletics | April 18, 2025 | BFA Blog | 0 Comments

In today’s training world, we’ve got gadgets and gear for just about everything—knee sleeves, wrist wraps, toe spacers, minimalist shoes, special mouthpieces—you name it. But ironically, the one piece of equipment that gets abused the most is also one of the most...

The Black Flag Blueprint: Elite by Design, Backed by Science, Built to Last

by BlackFlagAthletics | April 5, 2025 | BFA Blog | 2 Comments

Why We Train the Way We Do at Black Flag Athletics At Black Flag Athletics, we believe that a balanced training program is key to long-term success in fitness. Our goal is to create a system that optimizes adaptations across all areas of fitness—strength, endurance,...

Counting Empty Calories

by BlackFlagAthletics | March 30, 2025 | CrossFit WOD | 0 Comments

Have you ever thought, "I burn 500 calories per workout—why am I not losing weight?" Every day, I see people eagerly starting their smartwatches to track their training sessions, particularly to measure calorie burn. Unfortunately, research has shown that these...

The Seven Types Of Strength

by BlackFlagAthletics | October 4, 2024 | BFA Blog | 0 Comments

Hey All! We’re back with more blog posts coming your way! Today, I want to dive into an important topic—the seven types of strength. While most people think of strength as simply the ability to move heavy loads, there’s a lot more going on beneath the surface....

The Importance of Post-Training Recovery

by BlackFlagAthletics | August 16, 2024 | BFA Blog | 0 Comments

Training, at its core, revolves around the concept of creating stress and then allowing for adaptation to that stress. Whether you’re aiming to build muscle, increase your VO2 max, or strengthen your immune system, it all begins with stressing those systems and then...

Prepare To Fitness! Fixing Common Flaws In Your Warm-Up Routine

by BlackFlagAthletics | July 13, 2024 | BFA Blog | 0 Comments

As a fitness professional with experience designing programs for athletes of all levels—from highly competitive to weekend warriors—I’ve learned a lot over the years and made my fair share of mistakes. Programming can be nuanced, particularly given the diverse range...

Muscle Ups Don’t Matter: Embracing Principles Over Trends in Fitness

by BlackFlagAthletics | July 6, 2024 | BFA Blog | 0 Comments

The fitness industry is a whirlwind of trends and influencers, each vying for attention with their latest, sometimes bewildering workout routines. While the allure of novel exercises like "ipsilateral triple banded, oscillating bosu ball squats" may briefly entertain,...

The Power of General Physical Preparedness (GPP)

by BlackFlagAthletics | June 15, 2024 | BFA Blog | 0 Comments

At Black Flag Athletics, every 10 days or so, you’ll witness our classes engaging in what might seem like unconventional workouts: carrying heavy kettlebells, lugging sandbags, pushing and pulling sleds, and crawling in various directions. This isn’t just a random...

Why We Do Murph: A Memorial Day Reflection

by BlackFlagAthletics | May 25, 2024 | BFA Blog | 0 Comments

As Memorial Day approaches and the whispers of "Murph" echo through the gym, many ask, "Why are we doing Murph?" This question holds a deeply personal answer for each of us. It could be because we have a loved one who was serving. It could be the challenge of...

Fitness Class Hours

60 Min Group Fitness Sessions

Mon. / Tue. / Wed. / Fri.
5:15am-10:00am, 5:00pm-7:30pm

Thursday
9:00am-10:00am, 5:30-6:30pm

Saturday
7:00am-10:30am

Open Gym Hours

Monday – Friday
10:00am-4:45pm

Saturday
10:30am-Noon

Sunday
8:00am-Noon

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