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- K-16 MONTHLY FITNESS SCHEDULE
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- SFA 101
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KATUSA SFA 101
Monthly Orientation
10:00am to 11:40am2025 Dates
2026 Dates
8 August 10 January 5 September 13 February 10 October 7 November 12 December This Orientation Includes
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SFA Program Information
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Equipment Usage
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Program design
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Safety and Hygiene Rules
Contact Ms. Kim, Minchong CSCS, MS
DSN 722-8408
EMAIL: minchong.kim.ln@army.milNEW SOLDIER SFA 101 w/SGM
This orientation is offered once a month by reservation during PRT time for New soldier with SGM.
2025 DATES
20 August
17 September 15 October 19 November 17 December This Orientation Includes
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SFA Program Information
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Mobility & Stability
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Speed & Agility
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Strength Conditioning
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Yoga
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- A.T.T.A.C ADVANCED TACTICAL TRAINING & CONDITIONING on PRT TIME
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The Advanced Tactical Training and Conditioning Program (A.T.T.A.C.) is geared towards assisting soldiers/civilians in developing skills to experience an increase in performance and athleticism to meet the demands of their job and the physical demands of the United States Army.
Training will focus on a holistic approach teaching and instructing soldiers/civilians on the proper form of exercise execution, increased mobility, energy system development and rehabilitative measures based on Holistic Health and Fitness (H2F).
Choose one of the topics below and contact Ms. Kim, MS, CSCS
• Strength Training(under 10)
• Speed & Agility Skills
• Circuit training
• Olympic Weightlifting(under 8)
• Yoga
• PPPTMs. Kim, Minchong, CSCS, MS RYT 200hrs Yoga Instructor
DSN 722-8408
Minchong.kim.ln@army.mil - BIOMECHANICAL ASSESMENT & FUNCTIONAL MOVEMENT SCREEN
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Body alignment is achieved by placing one body part in line with another body part in a vertical or horizontal line. Correct alignment contributes to body balance and decreases strain on muscle-skeletal structures.
Without this balance, the risk of falls and injuries increase.
The Functional Movement Screen(FMS) is a tool used to assesses fundamental movement patterns and identify limitations or asymmetries that may increase the risk of injury.
Through FMS & body alignment analysis, soldiers can prevent injuries and receive personalized exercise recommendations to improve performance and movement efficiency.
Measurements are conducted by appointment between 9am-12pm, lasting approximately 90 minutes, while wearing the APFU.
Ms. Kim, Minchong, CSCS, MS RYT 200hrs Yoga Instructor
DSN 722-8408
Minchong.kim.ln@army.mil -
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Rowing Challenge VO₂max Test Row 2000m
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Assault Bike Anaerobic Test Burn 16 Kcal
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Stepper 123 Floors Challenge Muscular Endurance
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Olympic Weightlifting Total ÷ Body Weight
- ROWING VO2max TEST GUIDE
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ROWING
2000m VO2max TEST
- Adjust foot straps to fit your foot size
- Set damper between 5–10
- On the Monitor
Menu → Select Workout → New Workout → Single Distance → 2000m
- ASSAULT BIKE ANAEROBIC TEST GUIDE
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ASSAULT BIKE
BURN 16kcal ANAEROBIC TEST
- Start pedaling and monitor the display until you reach 16kcal
- Be ready to take a photo of the screen showing your time.
- STEPPER MUSCULAR ENDURANCE GUIDE
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STEPPER
MUSCULAR ENDURANCE 123 FLOORS CHALLENGE
- Start climbing and continue until you reach 123 floor
- Take a photo of the display when finished.
- OLYMPIC WEIGHTLIFTING GUIDE
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Olympic Weightlifting
Clean & Jerk + Snatch
Total ÷ Body WeightRECORDING
- Record two videos (start to finish) from a diagonal angle.
- Check out the flyer racks in the lobby for more detailed information
- Make sure weights and lifts are clearly visible.
SNATCH
- Power, split and squat snatches are all acceptable.
- The bar must begin on the ground, level with the individual. Barbell collars are mandatory for the attempt to be considered.
- The bar must move from the ground to overhead in one fluid movement. A deadlift followed by a hang snatch of any kind will not be accepted.
- The movement must end with the bar clearly in control, with the individual’s arms, hips and knees in line and extended.
- For the purposes of this submission format, elbow press outs will not be accepted.
- Videos should be submitted from a ¾ viewpoint, clearly showing the individual, bar and weights loaded in their entirety throughout the lift. If the individual steps out into control at the top of the lift, it will be accepted, so long as the lifter, bar and weights loaded remain in the video throughout.
- Edited videos will not be accepted.
- If weights loaded are unclear, the video submission should include:
- Showing weights loaded on the bar, after the attempt.
- Submissions using straps around the bar will not be accepted.
CLEAN & JERK
- Power, split and squat cleans are all acceptable. Strict, Push Press, Power Jerk, Split Jerk and Squat Jerks are all acceptable.
- The bar must begin on the ground, level with the individual. Barbell collars are mandatory for the attempt to be considered.
- The bar must move from the ground to the shoulders in one fluid movement. A deadlift followed by a hang clean of any kind will not be accepted. From the shoulders, the barbell must be taken overhead, however the barbell must distinctly pause at the shoulders first (unlike the Snatch).
- The movement must end with the bar overhead, clearly in control, with the individual’s arms, hips and knees in line and extended.
- For the purposes of this submission format, elbow press outs will be accepted for jerks/presses.
- Videos should be submitted from a ¾ viewpoint, clearly showing the individual, bar and weights loaded in their entirety throughout the lift. If the individual steps forward into control at the top of the lift, it will be accepted, so long as the lifter, bar and weights loaded remain in the video throughout.
- Edited videos will not be accepted.
- If weights loaded are unclear, the video submission should include showing weights loaded on the bar, immediately after the attempt.
- Submissions using straps around the bar will not be accepted.
TOTAL
- Both successful attempts must be made on the same and within a 3-hour window.
- The ranking is determined by the ratio of the total of the
"Snatch" and "Clean & Jerk" to body weight, not by the total weight lifted.
- NEXT K-16 FITNESS WARRIOR SUBMISSION DETAILS
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YOUR STORY CAN INSPIRE OTHERS
First-ever external competition?
Overcome injury or surgery and returned stronger?
Share Your story to become this year’s K16 wall of warriors!
Each K-16 Fitness Warrior will represented and presented with their own motivational poster that includes their story and photo. These posters will also be displayed for one whole year in the K-16 Gym.-
Submit your story or keep the 1st place by September 30 every year, AM 1200
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Judging Period & Announcement: 30 September - 15 October
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Photo shoot: 16-30 October
Your Journey, Their Motivation!500/1000lbs Club those who updates their PR or achieve the best record.
Those who showed remarkable improvement in AFT over the past 6 months.
Four Warriors with the top record in the K16 leader board will be placed on the K-16 Wall of Warriors.
Apply for the NEXT K16 FITNESS WARRIOR by contacting
Ms. Kim, Minchong, CSCS, MS
DSN 722-8408
Minchong.kim.ln@army.mil -
K16 Fitness center is a facility featuring a standard 400m running track, with a multipurpose field, an indoor swimming pool, Tennis courts and indoor& outdoor basketball courts.
The center also provides state-of-the-art cardio, strength, and functional exercise equipment.
In addition to its fitness amenities, K16 offers various intramural sports programs and fitness classes to support H2F. Advanced Tactical training and conditioning(A.T.T.A.C) for unit, Biomechanical Assessment for profile soldiers and Yoga class for community by Certified strength & conditioning coach with Yoga RYT 200hrs.
Who will be the Next K16 LEAD
Challenge yourself- submit your scores!
Join K-16 self-faced fitness challenge featuring four events:
Complete the online submission form below to enter the leaderboard.
Results will be updated within 7 days of submission.
USAG Humphreys MWR SFA Offerings
Humphreys Fitness Center Leaderboards
Striving for Improvement
K-16 Fitness Center is a customer-oriented organization that is constantly striving to improve its service therefore, your comments and suggestions are always welcome. In the event that a situation cannot be resolved by the respective desk clerk on duty, we encourage you to elevate the issue to management.
In addition, the Interactive Customer Evaluation Service (ICE) is also available to all our customers to complement our services or recommend improvements.
