Schedule –  Monday – Thursday
KO – 5:00 a.m., 6:00 a.m, 9:30 a.m., 4:30 p.m. 5:30 p.m
KO Lite – 6:30 p.m.
Elite – 5:15 a.m., 6:15 a.m. and 4:30 p.m.


ROC Fit Manual – Click Here to download
ROC Fit Meal Plan – Click Here to download


Sign up for:
·  One 6 week session $150
·  One 6 week session for New Member $100
·  Three month session $75/month
·  Sign your child up for Martial Arts and pay $60 per month for RocFit (or Roc Elite)
·  Three Month session $45 per month for full time Hawkeye Community College students

Get ready to be in the best shape of your life! ROC Fit will help you make permanent improvements to your strength, confidence, and health! Get ready to CHANGE YOUR BODY AND YOUR LIFE!! Now YOU are a part of Team ROC FITtif

ROC FIT is a program designed to train an individual of any age – male or female, regardless of athletic ability transforming them into a high level athlete. O’Connells challenges you to TRAIN LIKE A CHAMPION every day! Our experienced coaches will push you to a high level of intensity, producing fantastic results, both physically and mentally. Team ROC FIT members become mentally tough and physically strong!

In just one hour per day, 4 days per week, our coaches will help you believe in yourself like you never have before. Unlock your inner champion and see serious results in your health, fitness and attitude!

ROC FIT was developed by Russ and Kristi O’Connell as a means to break the mold of the typical fitness weight-loss driven programs. While these programs may help an individual shed a few pounds through various cardio based exercises, the O’Connells recognized the importance of high intensity strength training and the need to develop and build long lean muscle tissue to not only lose weight, but to improve overall health and conditioning, and to maintain the physical changes on a long term basis. Further, ROC Fit utilizes experienced coaches to guide you through your physical transformation. These coaches are here to inspire you and to support you!



Sign up for:
·  One 6 week session $150
·  One 6 week session for New Member $100
·  Three month session $75/month
·  Sign your child up for Martial Arts and pay $60 per month for Roc Elite (or RocFit)
·  Three Month session $45 per month for full time Hawkeye Community College students

Are you looking to kick your training program into overdrive! Want to advance your skill in martial art kickboxing and develop some serious muscle tone?russ-kristi

With ROC ELITE, you will train your body like a professional athlete and discover new levels of strength and confidence in a 7-week program that utilizes advanced kickboxing, strength training, plyometrics and nutrition.

ROC ELITE is well-suited for athletic people in good health. The program was created to allow long-time ROC Fit members an opportunity to advance their skills and raise the level of intensity in their training. This program is not for the faint of heart!

Offered in The ROC Gym in Waterloo, the program will be designed and led by Master Russ O’Connell. Along with his team of coaches, Master O’Connell will help you achieve an entirely new level of health and strength.


Would you like to try out ROC Fit or ROC Elite? We offer a free trial week between sessions. Call Roc Training Center for more information.

  • You will NEVER repeat the same workout in 7 weeks! No more monotony! No more getting bored with your workout!
  • We achieve total muscle confusion by utilizing: Kickboxing, Resistance Training & Plyometrics
  • We will challenge you to push yourself to a new level! Be ready to feel your muscles burn and your body sweat!
  • Strengthen your mind and your body by giving each workout every ounce of effort within you!
  • No need to worry about figuring out what to eat! We provide you with healthy eating tips and a nutrition plan to help you fuel your body in the most efficient and beneficial way possible!
  • 7 week session – 1 hour class up to 6 days per week
  • Every muscle group is targeted throughout the week
  • Classes include: – Warm Up – 20-25 Minutes of Kickboxing – 30-35 Minutes of Resistance Training

Our coaches are there to create a team-like atmosphere and to help each individual develop the proper
forms and techniques that will allow you to build strength in a very intense yet safe and structured environment!