Black Flag Gym

Congrats to our weight loss competition winners this year.

We had some amazing results with our top three losing a combined 40lbs / 7% Bodyfat / and building 8% muscle!

We love to highlight our clients success and hope to see another successful strength gauntlet start at the end of the summer!

Time to build on these victories!

Here is the schedule through the July 4th weekend!!

Personal training clients touch base with your trainers to see about scheduling throughout the weekend!

Everyone stay safe and enjoy celebrating the greatest country on Earth!!

Salters last day as Black Flags intern! We loved having his enthusiasm at Black Flag! Good luck next year at College of Charleston.

LOOKING FOR QUALIFIED, EXPERIENCED TRAINERS!

Come join the best crew around! Looking for experienced trainers to jump right into 1v1 and small group training!

DM us, visit our website or email [email protected]

Come join us tomorrow March 25th at noon for THE BLONDE JOHN CHALLENGE!

This is an awesome opportunity to support The Blonde John Foundation and a fellow Johns Islander. All proceeds go to The Blonde John Foundation and help local families with a child who has Fibular Hemimelia.

The challenge will be who is also hosting an oyster roast after the challenge!

This will be replacing our normal 9am bootcamp. Can’t wait to see everyone there!

May of 2017 we got our first look at our logo… Black Flag is now FIVE years old from opening the doors!

Seems like that was yesterday but we owe everything to our amazing clients and trainers throughout the years.

Black Flag 5th Anniversary party coming up soon!

2023 weight loss challenge is starting!!

Point system is based on weight loss, body fat %, lean muscle and extra points for weekly challenges completed!

Challenges will help you stay on track for consistent progress!

We’ll track consistently to keep you on pace for amazing results!

Weight in by February 15- Finish line will be May 1!! Prize for the winner is TBD but it will be a great one!

Most importantly come and get the results you want! Lets get it rolling!

New Years promo deals!! Sign up for 2, hour sessions per week OR 3, 30 minute sessions per week and get 2 months of classes FREE!
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Get this year rolling with the highest rated gym on Johns Island! All personal training programs built from scratch to GET YOU RESULTS!
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Happy Veterans Day to everyone that has served and a special thanks to all of our Veteran clients!

You guys are the best of us and should be appreciated more than once a year!

Starting tomorrow Thursday 6 PM class will be Cardio-Kickboxing!!

Come hit some stuff and get a great workout doing it!

Tuesday November 8th at 5:30 we’ll have at Black Flag!!

The Zumba class will be free for Black Flag members and a $10 drop in for non-members (paid with venmo)!!

Dont miss out should be a fun time!!

Our newest class promo is live!! 50% off your first two months of unlimited classes!

Come see why were the highest rated gym on the island and try a week for free!

Also have some exciting new classes coming SOON!

Were not a conventional gym, never have been never will be. If you want a gym where they say great job every single rep, were probably not for you.

But, if you want real results and are willing to work for them we guarantee that we can get you there.

Every client we have that sticks it out gets the results they want. We dont sugar coat things, its going to be hard. If a trainer says otherwise they’re lying to you.

We work with D1 athletes and 80+ year olds looking to be healthier and stronger.

We have a huge class promotion coming up, if you want true results come see us- if you want someone to boost your ego go elsewhere, not our thing.

Lets talk recovery…

Recovery has multiple factors- Rest, sleep, nutrition, hydration, foam rolling and stretching all are incredibly important.

However the most overlooked in our experience is active recovery… hitting light, isolated exercises on the areas that are previously trained and/or sore.

If you’re very sore… low intensity, higher rep movements of the same muscle group either post workout or the day after can have massive benefits.

For example, post leg day (when you feel like you cant walk). Hit the bike, do a few sets of light quad extensions or even very light squats.

This will actually reduce soreness, increase blood flow, reduce lactic acid build up and overall increase the recovery of the muscle.

The WORST thing you can do post leg day is go sit on the couch- here comes 4 days of feeling like you were run over by a truck. No blood flow, lactic acid sitting in the muscle, less nutrients to recover those muscles.

Long story short- “workout” on your off days!!

This Memorial Day 9 am Murph Workout!!

Amazing way to start off the day and remember what the holiday is really about.

This year we’ll be collecting donations and all proceeds will go to the Navy-Marine Corps Relief Society

Anyone and everyone is welcome to join us at the gym! If youre nervous about a full murph dont be! We can modify and adjust as needed!

Come join us for an awesome workout going to an amazing cause!

Huge congrats to on graduating high school! Rebecca has been such an awesome addition to the Black Flag crew!!

Rebeccas been observing and learning about training and working towards her certification and were excited to bring her onto a training roll soon!

Such a hard worker and we were honored to go to her graduation!!! Congrats!!!!!

A secret formula for a better workout? Spoiler: it’s not what you think it is!

Swipe right to find out how you can get more out of every bootcamp workout! Wanna read the whole blog post to get the full scoop? Find it on our website linked in our profile!

Secret to a better workout during bootcamp class? Spoiler: it’s not what you think.

Swipe and see the key to get more out of your 45 minute bootcamp! Wanna read the whole article? Find our blog posts on our website!

Assistant to the regional manager Zorro won LVP (least valuable puppy) at this mornings class 🙄

Didnt do a single exercise…All he did was play and chew on things for 45 minutes… Thats okay we still love him and he’ll learn!

What is the average Black Flag Bootcamp class like?

We always start with a 5-10 minute warm up that consists of dynamic stretching, exercise that helps activate the muscles that will be used in your major lifts for that day, and light cardiovascular work to get the heart rate elevated.

The main working sets always vary. We love to allow our expert staff of trainers showcase their own styles and knowledge base so no 2 classes will ever be the same. This keeps things from getting boring! They love to help scale and adapt the workouts for clients of any level. However, the workouts can incorporate barbells, dumbbells, bands, tires, sledgehammers, med balls, bikes, row machines, cable work and almost anything else under the sun. Constantly changing stimuli always produces a better athlete!

More often than not there will be a final challenge. This is designed to finish the workout by pushing you to your absolute limit mentally and physically.

Want to try a class? Ask about our free trial!

Honored to donate to the Haywood Grady tennis tournament with all proceeds going to Roper Hospital!
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An amazing event with an even better cause! Huge shoutout to for being apart of the event!
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**kcancer

Amazing way to start a beautiful Saturday!
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Huge circuit today followed by beers and coffee… Every other Saturday with our friends
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Come join us! 🏴‍☠️ 🏴 🏴‍☠️ 🏴
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Our thoughts on Calorie Deficits! Full article link in bio!
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Calorie deficits arent as simple as they may seem…
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This seems to be another trend making its way around the fitness industry…its not as simple as eating cheeseburgers and pizza as long as youre in a deficit… remember “weight loss” and “fat loss” are very different things…
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On the flip side… too high of deficits can be just as detrimental to your weight loss journey!
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Check out the full article and we go into the details!
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Look up anything on us, its 5 stars. We are the ONLY one rated 5 stars across all board…Facebook, Mindbody, Google etc…
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If you want a “gym” that chants “great job!” during classes while they (and you) know you can do better. We might not be the place for you.
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If you wanna get serious, just let us know we’ll get you exactly where you want to be.
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Get out of your comfort zone, get results. It is really that simple.
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Year 4 vs. Year 1. Our clients make us what we are, we arent a chain gym for a reason. We dont have franchise backing, we dont have franchise marketing. We don’t try to sell you whatever you’ll buy, we care about your results…
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We were gambling on nothing, started at zero and our members have made Black Flag exactly what it is. We cannot thank you guys enough!
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If you want a community like nothing else around, come see us. Everyones working to a goal and everyone supports one another, you all are amazing and seriously are the lifeblood of Black Flag!
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We have our top winners (or losers) from this years weight loss challenge!!
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SUPER close competition but were so proud of all of our clients who dialed in for the whole 6 weeks and got amazing results!
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1st place- with 43.8 points (11.8 lbs and 3.2% BF lost)

2nd place- Katie Rigdonwith 43.6 points (11.6 lbs and 3.2% BF lost)

3rd place- .0 with 34.4 points (11.4lbs and 2.3% BF lost)

Unreal job for a 6 week challenge!!! If you want to start getting results with the best fitness community around give us a try! You wont regret it!
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Amazing job again guys keep up the amazing work!
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We are looking to add to our team of trainers!!
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Candidate must be highly motivated, personable and team oriented!
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Trainer will be required to build/run group fitness classes as well as 1v1 training programs. Very competitive rates (based on certifications and experience).
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If you’d like to join the best squad around shoot an email to [email protected] or check Indeed for our job listing.
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Black Flag Gym updated their website address.

MEMBERS! REMINDER! April 8th is Black Flags 4th year anniversary party !!
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WEAR YOUR BLACK FLAG GEAR FOR AN OPEN BAR BRACELET!! We will have new shirts at cost for $10 at Estuary if you need some Black Flag Swag!
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We have the upstairs reserved and tab open at the bar!
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We’ll head over after the Friday 4:30 class!
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Hope everyone can make it!
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Fourth Year Anniversary Sale!!!!
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$800 for a FULL YEAR of UNLIMITED classes!
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25% off ALL personal training packages for your first month!!
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In addition keep an eye out as we will be adding class times to our schedule as soon as possible!!
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Dont miss out schedule a free consult with us!
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Another amazing start to saturday!!
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Huge thank you again for our very good friends ESTUARY] !!
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Speaking of!!! Our FOURTH year anniversary party will be ESTUARY] April 8th!!!
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We will have an open tab at Estuary and the upstairs reserves to thank our members because you guys are the absolute greatest and have turned Black Flag into what it is!!!
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More details to follow but mark it on the calendar!!!
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Another great saturday bootcamp !!!
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As always thanks to our friends there for having us what a great spot on Johns Island!!
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Come try a free week trial with us… you wont regret it!! Best crew around!
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Throwback Thursday…One year ago we moved into Black Flag 2.0… another wild ride but all worth it!!
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Our crew keeps growing as we do.. we cant wait to see what the rest of this year brings!
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As always thank you to our members, you guys make this place what it is!
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Our yearly weight loss challenge is BACK! With some HUGE prizes!!
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Spring and summer sneak up quick… so kickstart your beach body with our challenge beginning February 15!!!!
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POINT SYSTEM-
Each lb of bodyweight= 1 point
Every .1% bodyfat= 1 point
Total points wins!
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Prizes!
1st place- 1 month of 2/hour personal training sessions/ week! ($550 value!!)

2nd place- Black Flag merch and gear box!! Lots of cool Black Flag swag! (Pictures soon)
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Everyone participating MUST be weighed in by us at the gym by February 15. Contest ends March 30!!!
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Whos in?! Come join the best crew and lets all get better together!
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Last few days to get our best promo we’ve ever put out!!!
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$800 for a full year of unlimited classes!!! ($400 off)
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Join an awesome fitness community, get RESULTS and make 2022 your year!!
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Offer ends Jan 31!!! Dont miss it!!
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Just an updated Holiday schedule!

A few highlights: NO yoga class tonight

There WILL be a morning class on Sunday

We’d like to introduce Talia’s assistant to the regional manager… Zorro!
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Today was his first day of work and his boss Talia wore him out. Swing by to say hey to our staff of pups!
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Christmas and New Years Promo out now!!!!
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Give the gift of a healthy, stronger, better year of 2022!!!
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Promo applied for new members only, gift cards available for Christmas gifts!!
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Dont miss out, this is our BIGGEST sale to date!!!
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We hope everyone has a great thanksgiving!!
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Were so thankful for all of our members and clients-you guys are the life blood of Black Flag and it wouldnt be possible without you guys!
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Now go eat and drink as much as possible then find the couch!
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Intensity… a concept you NEED to grasp to optimize results in and outside of the gym.
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No, intensity isn’t going in the gym, screaming, throwing weights, going 100mph and crushing your body.
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Intensity is a term we use to increase the load being put on the body, this goes for ANY goal in fitness. How do you do this safely and correctly?
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Runners, swimmers, powerlifters, bodybuilders and every day gym goers need to understand intensity and stimulus.
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Full article link in bio! Check it out and let us know what you think!
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