What we offer?
Our state-of-the-art Fitness Center opened in December of 2009. Over the year's of transition, we are proud to say that this air conditioned facility offers three large exercise rooms, a wide variety of equipment, programs, and a blend of cardiovascular, circuit weight training, and free-weight machines which are available to all levels (beginner to advanced). Our mission is to support the resiliency and fitness of our DLA civilian and military patrons.
Our state-of-the-art Fitness Center offers three large exercise rooms, a wide variety of equipment, programs, and a blend of cardiovascular, circuit weight training, and free-weight machines which are available to all levels (beginner to advanced).
- Blood pressure machine: A blood pressure machine is available near the front desk for you to monitor your blood pressure. Please see the fitness center staff if you need assistance with this piece of equipment.
- Cardio Room: Offers a wide variety of cardio equipment that includes: Cybex Arc Trainers, ellipticals, rowing machines, treadmills, stair climbers and stair steppers, recumbent and upright bikes.
- Locker Rooms: The Fitness Center offers daily use lockers for both males and females.
- Saunas: Locker rooms are equipped with saunas for your use as part of your fitness program.
- Group Exercise: We offer a variety of classes throughout the year, free of charge.
- Information Center: Learn about upcoming events on the installation at our information center located in the lobby.
- Personal Training: Personal training is at the heart of what we do best. Our trainers are all certified and experts in their field.
- Steam Room: Enjoy the relaxing therapy of our co-ed steam room available to all members.
- Swimming Pool (Seasonal): Our swimming pool is a great way to enjoy the nice weather and exercise. Pool membership is required. Water aerobics, lap swim, open swim, and learn to swim classes are available free with membership.
- Weight Room: Offers a variety of weight equipment including Hammer Strength, Lifefitness, and Cybex machines, free weights and kettle balls.
- Cardio Equipment: Cybex Arc Trainers, ellipticals, rowing machines, treadmills, stair climbers and stair steppers, recumbent and upright bikes.
- Weight Equipment: Hammer Strength, Lifefitness, and Cybex machines, free weights and kettle balls.
- Sports Equipment: Basketballs, volleyballs, soccer balls, footballs and flags, dodge ball set, wallyball set, weight belts, dip belts, ab wheels, measuring wheel, tennis racquets and balls, racquetball racquets and balls, eye protection, training gloves, reflective vests and belts, headphones, pennies, jump ropes, softball bats, throw down bases, softballs and gloves, and roller hockey equipment.
- Tennis Court: The brand new tennis court located next to the Fitness Center is open for use. Get active and take part in this healthy recreational sport! Equipment can be borrowed from the Fitness Center. Stop by the front desk for details. Play dusk or dawn under the lights onsite. The court is yours to either learn the game or brush up on your skills. Open to eligible users. No sign-up necessary. Just come out and play.
- Racquetball Courts: Reservations may be made by phone or in person up to 24 hours in advance. Courts are reserved for one hour on the hour, with a 10 minute grace period for late arrivals. During lunch hours (11 a.m.-1 p.m.) all courts are challenge courts and cannot be reserved. Court is reserved for 1-4 players. Players may play for 2 hours with the same players in the court. If no other players are waiting or have reserved the court, the same players may continue to play. All patrons are required to wear eye protection at all times in the court. Racquets and eye protection are available upon request at the front desk. Open to eligible users. No sign-up necessary. Just come out and play.
- Volleyball Court: Reservations can be made 48 hours in advance for one hour. During volleyball season the courts will not be reserved if league play is scheduled during the evening hours.
- Wallyball Court: Reservations can be made 24 hours in advance. Reservations are for two-hour blocks, due to set-up time.
- Basketball Court: A sign-up roster will be used when ten or more players want to participate. Games will be played to ten points with a 15 minute time limit. The open court rules are posted at the court for player convenience.
The Fitness Center facility, events, and programs are open to the following patrons:
- Active Duty Military and family members.*
- Military retirees and family members.*
- Department of Defense Civilians and family members.*
- Department of Defense Civilian retirees and family members.*
- Active Reservists and family members.*
- Government contractors currently working on this installation.
- National Guard and family members.*
- Disabled Veterans.
*Family members must be a spouse or any children under the age of 23, and primary residence must be with the sponsor.
*Active Military Members Only – permitted one guest per visit.
Age Requirements: AR 215-1
- As a Family member, children and youth (15 years old and under), must be actively participating in the SAME ACTIVITY and under the direct supervision of a parent or guardian.
- Children, 12 years old and under, may not use mechanical cardiovascular equipment, or strength, sauna, or steam rooms areas at any time.
The Fitness Center presents a wide variety of sporting activities throughout the year, offering a well-balanced program for our diverse community offered at Defense Distribution Center Susquehanna.
Participate in a variety of sports programs, both individual and team sports, throughout the year. Organize a flag football team, win your sites’ annual softball tournament or coach a sports team.
Stay active, build camaraderie, and take part in our tournaments, leagues, and/or games throughout the calendar year!
- Each tournament/league kicks of the season with a mandatory Coaches Meeting where at least one member of your team must be present to establish play schedule, receive mandatory safety briefing, and be briefed on tournament/league rules and guidelines.
- Teams should register in advance at the Fitness Center or by calling (717) 770-6428.
- All teams are encouraged to submit their team rosters in advance; otherwise, be sure to bring it to the Coaches Meeting.
- Tournament and league play setup is based upon participation.
- Awards presented at the end of the tournament or sports season.
- All skill levels welcomed.
- Individuals without a team can sign up at the Fitness Center and will assist with linking you with team placement, if available.
Please see our Yearlong Sports Calendar for this year's leagues and tournaments!
- Events dates are subject to change.
- Fitness Center events are open to eligible patrons (military & DOD ID cardholders).
- Opportunities also exist for eligible family members.
- Select sporting events qualify as part of the DLA Wellness & Fitness Program.
- DLA Employees should partner with their direct leadership for eligibility and details.
We are continuously introducing new leagues, tournaments, and sport games each year and welcome suggestions and feedback from our valued customers!
Patrons interested in establishing a NEW league/tournament in the upcoming calendar year should contact our Sports, Fitness and Aquatics Program Manager to see if we can support and possibly implement new leagues to Defense Distribution Center Susquehanna!
For information, contact the Fitness Center, 15th Street, Bldg. 320, at (717) 770-6428.
Commander’s Cup Series
Teams are to consist of 4-6 participants. Participation points will be included in each event. Participation points will be counted as a team or, if counted individually, will only count for 4 participants. The only exception will be for the 10K Race. Place points will either be as a team (for team events) or individuals for the top four individuals on your team (providing they finish high enough). For the 10 K Race, all 6 of your teammates can receive place points. Using this information, you can decide whether you would like to have 4 on your team or 5-6.
Place points (pts) will be as follows: 1st-100 pts, 2nd-80 pts, 3rd-70 pts, 60, 50, 40, 35, 30, 25, 20, 15, 10, 9, 8, 7, 6, 5, 4, 3, 2. There will also be some bonus points achievable through special monthly challenges.
The Commander’s Cup program typically includes events such as:
- Strong B.A.N.D.S. “Armed Forces Day” 5K Run/Walk
This run is the first event of the Commander’s Cup Series; teams can accumulate points for this timed run.
- “Hot Shot Basketball” Shooting Competition
Participants within your team will compete in attempting to make the most shots from around the perimeter in 2 minutes to accumulate points. Open to all participants.
- Biathlon (3K run/300 yard swim/1K run)
Everyone on your team can participate. You will receive 5 participation points each participant for up to 4 participants. You can earn place points for your top 4 participants. This event involves running 3 kilometers, swimming 300 yards, and running 1 kilometer. Teams need to register for Biathlon date slot.
- Amazing Adventure Race
Participation in this event will earn you 20 team participation points. Everyone on your team can participate. Place points awarded to the top teams who complete the 11 tasks and will be ranked based on your total time.The Amazing Adventure Race is a unique way to see DLA New Cumberland. The race is part adventure, part scavenger hunt, and part clue solving. Fashioned after the tv show, The Amazing Race, we will have you and your team navigating the base and completing tasks, finding things, and solving clues.
- Duathlon (2K run/4-mile bike/2K run)
Everyone on your team can participate. You will receive 5 participation points each participant for up to 4 participants. You can earn place points for your top 4 participants. This event involves running 2 kilometers, biking 4 miles, and running 2 kilometers. Teams need to register for Duathlon date slot.
- “Naughty Nine” Strength Competition
The Naughty Nine and Naughty Nine team course require a mixture of strength, speed, and stamina as you navigate obstacles and perform physical challenges. Everyone on your team can participate. You will receive 5 participation points each participant for up to 4 participants. You can earn place points for your top 4 participants. The course will be similar to last year, and may include tire flipping, bench pressing, dummy drag, farmer’s walk, kettle bell swings, box jump, and more. The course will involve consecutive fitness events and place points will be earned by completion time.*Naughty Nine team course-20 team participation points. Place points earned as a team. (This is a separate event the same week).
- “Grand Finale” 10K Run
Everyone on your team can participate. All participants receive 5 participation points and the chance to win place points. Additional place winner points will be awarded for this event. 1st-100 pts, 2nd-80 pts, 3rd-70 pts, 60, 50, 40, 35, 30, 25, 20, 15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. This will be a one day event with date and time TBD.
Group Fitness Class Descriptions
The Fitness Center offers a wide-variety of Group Fitness Classes throughout the month on a weekly basis.
- All fitness classes are FREE and open to eligible patrons.
- Classes vary based on season, staffing availability, and certification.
- Group Fitness Classes qualify as a part of the DLA Wellness and Fitness Program.
- DLA employees are encouraged to partner with their direct leadership for eligibility and details.
- Virtual Fitness tutorials available online at www.wellbeats.com.
Although classes vary throughout the month, the below list outlines details on each class that may (or may not) be available this month at the Fitness Center and/or Swimming Pool!
Check out the Group Fitness Schedule for a full list of classes available this month!
This class includes all models of physical fitness by developing strength and endurance through traditional and non-traditional means. Say goodbye to machines and traditional free-weights. Learn how to use kettlebells, perform Olympic weight lifting movements, and build a vocabulary of bodyweight moves. Improve your cardio-respiratory fitness by using several proven tools: jumping rope, running, and running drills.
Agility drills improve movement and explosive power. Flexibility improvement is a mandatory component of this class. Learn how to properly warm-up and stretch before class and improve performance and prevent injuries by proper stretching techniques post-workout. *A health-screening questionnaire will be required prior to participation.
Increase your energy, stamina and strength with this low impact program. Aquafit is a fun, fast-paced water workout that combines cardio, core, balance and strength training that is suitable for every fitness level! Water aerobics has proven health benefits, which increase circulation and flexibility -- and, it’s a healthy way to cool off in the summer!
A fun, high-energy, group exercise that concentrates on cardiovascular and strength training. Go to the EXTREME and push yourself to your LIMITS.
Cardio Blast is a high energy class that works on stamina, strength and endurance. This class combines body weight exercises and aerobic training to provide a challenging but rewarding workout. Exercises range from squats and lunges to boxing and running.
Couch to 5K
This beginners’ program is designed to transform you from a couch potato to a runner. In two months, the program will help you change your sedentary lifestyle to an active lifestyle where you can be running a 5K (3.1 miles) on a regular basis. Each session is 30 minutes.
Equipment Orientation (Available upon request)
This is a 30-minute class for beginners or those who want a refresher on some of our strength and cardiovascular equipment. The instructor will explain and demonstrate 3-8 pieces of equipment. After the demonstration, you will have an opportunity to try the equipment yourself. Instructors will also answer any basic questions you have. In addition to the orientation class, you can schedule a one-on-one orientation session.
Keep in mind, if you are looking for a specific program, please schedule a MicroFit test and personal fitness training sessions.
Unlike traditional, old-school workouts that feature short bursts of maximum intensity with longer periods of rest, INSANITY flips that formula upside-down. INSANITY uses MAX Interval Training, which replaces traditional moderate-intensity exercise with maximum-intensity exercise, and trades short intervals of intensity for short periods of rest. Adding high-intensity exercise forces the body to use fast-twitch muscle fibers not normally engaged in cardio exercise. These fast-twitch fibers continue burning fuel even during lower-intensity exercise.
Lunch Express (LXP)
Mixing strength, cardiovascular, and core training in only 45 minutes. This class is geared toward functional strength improvement and uses a variety of non-traditional tools and training styles.
MicroFit gives a comprehensive fitness evaluation that evaluates flexibility, blood pressure, resting heart rate, aerobic endurance, body composition, and strength. This baseline information is used to help you establish exercise goals, based on the results of each aspect of the test. This tool can be used to track and measure success over time. MicroFit should inspire and motivate you to live a healthy lifestyle.
Power Pump Barbell class that will tone, sculpt, and strengthen your entire body, fast! This class challenges all of your muscle groups while you squat, press lift, and curl your way to being fit!
Spin is a low impact, high-intensity workout that burns calories like no other cardio class. Follow your instructor on imaginary bike rides that include endurance rides and challenging climbs up hills and fast down hills.
Learn the simplified approach to TRX training with various strength-based movements. Resistance and suspension provides muscular and cardiovascular benefits that can amount to a “tremendous impact on an individual’s overall health.” TRX Training offers versatility and allows you to slowly work up to your goals or increase the intensity when you’re ready to push yourself harder.
Increase your energy, stamina and strength with this low impact program. Water aerobics has proven health benefits, which increase circulation and flexibility -- and, it’s a healthy way to cool off in the summer. Suitable for every fitness level. Classes held at the Swimming Pool seasonally.
Are you ready to party yourself into shape? Forget the workout, just lose yourself in the music and find yourself in shape at the original dance-fitness party. Zumba® classes feature exotic rhythms set to high-energy Latin and international beats.
Personal Training (Available upon request & by appointment only)
Fitness assessments and personal training sessions are available by appointment. For more information, please the Fitness Center at (717) 770-6428.
What is Resilience?
Resilience is the ability to grow and thrive in the face of challenges and to bounce back from adversity. The Workforce Resiliency Program provides specific mental and physical resilience techniques that increase physical, emotional, social, spiritual and family strengths through a program of continuous self-development. Through Resiliency, you have the skills to grow personally, succeed in your job, thrive in your community and grow within your family.
Base Access Forms
Printable forms below are necessary for anyone who wants to access MWR Facilities but does not have an installation access card. Please utilize the appropriate form(s) pertaining to the type of access you are requesting.
- Visitor Badge Request (General Public Access) Form: Any general public patrons requesting to be vetted for unescorted base access. Access may be granted for a one day pass up to a yearly pass. All passes must end at the conclusion of the calendar year.
Only select MWR programs are authorized to provide base access. Please contact the facility manager for further clarification and to coordinate.
Fitness Related Resources
How to achieve your Fitness Goals!
Getting in shape, having a toned body and being in good health are three things that just about every person in the world desires. As we age, our metabolism slows down making it that much harder to lose weight and stay fit. There’s no magic pill or simple solution to weight loss, but there are some things that you can do to help you achieve your fitness goals regardless of your age.
Before we delve into those things, it’s important to understand that getting in shape, toning your abs and losing weight isn’t all about exercise. There’s a lot more to it than that, such as getting an adequate amount of sleep, reducing caloric intake, consuming plenty of water and more. Nonetheless, here are four tips to help you achieve your fitness goals:
1. Set Realistic Goals – All too often, we set goals for ourselves only to fail at them. The primary reason we fail is because the goal that we set was a long-term goal. Instead of setting long-term goals that are almost impossible to achieve, set yourself several short-term goals that can realistically be met. This not only helps you actually meet your goals, but it helps to keep you motivated on your fitness journey.
2. Start Slow – The saying “No Pain, No Gain” does not necessarily apply. Instead, start slow. Don’t rush into things. If you start off too fast, you are more likely to quit. Whether starting slow means taking the stairs at work instead of the elevator or reducing the number of soft drinks that you drink a day from 5 to 3, go at your own pace so that you the probability of achieving your fitness goals are much higher.
3. Get Plenty of Sleep – While you may think it’s not necessarily the most important thing in the world, adequate rest (especially if you are exercising) is critical in maintaining a healthy body. Without sleep, your body is like a car running on fumes. If you are dieting and exercising but not getting enough sleep, you could really be putting your body in danger.
4. Stay Hydrated – It is of vital importance to remain properly hydrated when exercising. When you sweat, you are losing body weight. But if your body doesn’t have adequate hydration, the cardiovascular system becomes stressed resulting in decreased physical performance. Therefore, it is recommended to drink a couple of glasses of water prior to physical activity, at least five ounces every 20 minutes during physical activity and at least a couple of glasses of water following physical activity.
Many find it difficult to reach their fitness goals because they are not adequately educated and motivated. If this is something that you are worried about, you may want to consider talking with our local MWR fitness professionals.
Running: How to get started!
Believe it or not, running can be a lifesaver in a number of ways. Not only will it help you get into shape and lose weight, but running will also help you improve your overall health. Plus, you’ll be a lot happier when you are in shape and healthier, all of which can be gained through a little bit of sports and fitness. If you haven’t incorporated running into your lifestyle yet, then you are truly missing out. However, it isn’t something that you’ll be able to do perfectly overnight, as it will take time to build up your momentum. And, don’t expect to be able to join in on the 5K this month because you need to build your endurance before you tackle something like that.
The Need to Ease Into Running
If you’ve tried running before and didn’t succeed, why do you think that is? For most individuals, it is because they started too fast. They tried to run full-speed ahead without ever trying to slow it down and take it easy. By doing this, running quickly became a turn-off and was put on the back burner. Impatience may get the best of you in times like these (building up to running fast), but it is better for you and your body overall if you wait it out and not try to do too much at one time – especially early in the game
Start by Walking and Jogging NOT Running
You don’t want to start off running – this is where most people make their very first mistake. You want to start by jogging and walking. By doing this, you are strengthening your bones and getting your body into shape. This is all so that you can actually tackle running without feeling as if you need to fall over and pass out.
You will want to start with a brisk warm up walk that usually lasts for about five minutes, then you want to alternate periods of jogging and walking. It’s usually best to start off with the same amount of time – jog for two, walk for two. As you progress, you can start to increase the time that you jog and decrease the amount of time that you walk; however, do not eliminate walking for several weeks at which time you will be able to handle a warm-up and a straight run.
It’s time for you to take control of your life. If you want sculpted quads and a flat, ripped abdomen, running is your ticket to all that and much more. Start with a combination of walking and running, as outlined above, and work your way into just running. This is the best way to build yourself up for participating in the next MWR 5K Fun Run/Walk or any type of fitness program that involves endurance training.
20 Minute Cardio Calorie Scale
Attention Fitness Fanatics! Make the most of your warm-up and your workout! Check the below to see what 20 minutes of cardio can do for you!
|Weight Lifting (light)||71 calories|
|Shooting Basketball Hoops||102 calories|
|Recumbent Bicycle – Program Random at level 5 (avg. 75 rpm)||118 calories|
|Hiking (moderate)||135 calories|
|Aerobics Classes (low impact)||138 calories|
|Walking uphill (3.5 mph)||141 calories|
|Weight Lifting (hard)||143 calories|
|Aerobics Classes (high impact)||163 calories|
|Swimming Freestyle||177 calories|
|Running/Treadmill 6.0 mph (10 minute mile)||250 calories|
|Cross trainer/Elliptical – Program Random at level 5||269 calories|
Better fitness is within reach for everyone! Stop by one of your local MWR Fitness Centers and start today!
*Please note: At this time, YouTube (platform used for video links) is blocked on the DLA Network. Videos can be viewed on personal computers and devices.