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C-NS Fitness Center

SUMMER 2022 Weight Room Hours
Wednesday, July 6th through Thursday, August 18th
Monday-Thursday 10:00AM-12:00PM and Monday-Thursday 6:00PM-8:00PM (No Fridays)

Fitness Center Hours During School Year
Monday – Friday
3:00PM – 5:00PM

The Cicero-North Syracuse High School Fitness Center is open to all current students, staff and current college students who are alumni of C-NS High School. College Students should bring current college ID and drivers license for verification. To ensure safety, all students should be trained by before using the weight room equipment.


General Guidelines for Fitness and Athletics

  1. Determine your fitness or athletic performance goals

  2. Ask for help! We are available Monday-Friday to help students set up exercise programs- ASK US!  We can help find a program that meets your need

  3. Your program should include a warm-up, stretching, resistance exercise, cardiovascular activity, and stretching again – in that order

  4. Learn and practice good form and spotting techniques to avoid injuries

  5. Remember rest and nutrition are as important as training

  6. Make healthy nutrition choices to enhance performance, overall health, and body composition

Fitness Center Rules

  • In order to keep the Fitness Center safe and in good working order, please follow the rules listed below:

  • Sign up at the desk

  • When using any barbell you must have a spotter

  • You MUST use collars when using free weights

  • No weight should be left on the floor at any time, return all free weights and equipment to its proper place

  • Sneakers must be clean and dry

  • Wipe down each piece of equipment that you use, as you finish with it

  • Limit yourself to 30 minutes on each piece of cardio equipment

  • Bottled refreshments are to be kept outside of the fitness center. Please use the drinking fountain located inside the fitness center

  • All food and gum must be left outside the fitness center

  • Use all equipment properly. If you are not sure how to use a piece of equipment, ask the staff member on duty


  • Report any equipment problems to staff on duty

Nutrition Concerns and Solutions for Students

With so much research and media attention that has focused on the dangers of childhood obesity, it is evident that we need to start to put a plan into action.  Sugar and saturated fat is found in so many of the empty calorie foods that we eat, it’s almost impossible to find a healthy snack these days.  Sugary cereal, candy, fast food, and skipping meals is definitely an issue that many of us can work on. The most important thing to remember is that we may not be able to completely change how we eat. Sometimes our environment may limit our choices.  But if and when we are free to choose, selecting healthy foods is the road to success.
Here’s a beginning point on how we can become healthier, have more energy, and be fit:

  • One of the most important steps you can take is portion control. Use a visual. Your fist is good or a tennis ball to visualize a portion of cereal, pasta, rice or potatoes. A deck of cards to visualize a portion of meat, poultry or fish.

  • Start by reading the labels of the foods you eat. Look for foods with a lot of sugar. Look for corn syrups as being the first or one of the first ingredients. If so, try to limit intake of that food

    Learn more about
    Nutrition for Fitness and Athletics and Nutrition for Athletes.

Fitness Center Staff

Mr. DeVries is a Physical Education teacher at Lakeshore Road Elementary. He played football for the Northstars and moved on to play at DII Mansfeild University before transfeing to DIII power Cortland State.   As the strength and conditioning expert in the fitness center Mr. DeVries has knowledge of sport specific training programs that are vital to the C-NS athlete's success.