7:24 Fitness on the Rock

7:24 Fitness on the Rock Our mission is to provide a gym that offers the best training, guidance and support system in the Sauk Valley area.

"Build a Solid Foundation to a Healthier You on the Rock"

11/17/2025

Here at 7:24 Fitness we offer accountability, custom training and nutrition coaching through trainerize to make sure you have full control over your success!

What you track you can improve upon🙌

Making sure that we set you up to track progress, improve overall performance and increase your success in the gym!

We are not just a gym, we are a community of like minded individuals that want to see you succeed in every facet of life!

If you’re looking to get in shape, become the best version of you and learn from some of the best coaches come check us out! Health/fitness consult link in bio ⬆️
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11/17/2025

Everyday wake up and build a stack of undeniable proof that you’re the person you say you want to become..

Doing= becoming and what you get in this life is in direct proportion to what you give🙌
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11/14/2025

Happy Friday y’all! Get after it this weekend 💪
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11/12/2025

Life of a gymrat😅

Comment below your current fitness goals⬇️
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You don’t NEED a 6 day per week workout split!You NEED to get 10k steps per day, eating nutrient dense foods and strengt...
11/12/2025

You don’t NEED a 6 day per week workout split!

You NEED to get 10k steps per day, eating nutrient dense foods and strength train 2-3 days a week.

If you’re not a huge exercise person that’s totally fine, just don’t neglect your body.

Love yourself enough to take care of your temple, you only get one🙌
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11/12/2025

If you’re looking for a beginner friendly class to kick off your fitness journey this is a great place to start!

Come see us or book a consult link in bio ⬆️ to get started on your personalized health journey at 7:24 Fitness on The Rock🙌
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11/11/2025

Veterans Day Workout 🇺🇸

11 Rounds:
🔹 Dumbbell Push Press
🔹 Kettlebell Swings
🔹 Marching Farmer Hold (each leg)
🔹 Slider Knee Tucks

Start with 11 reps and subtract one rep each round until you finish with just 1 rep of each.

My goal was to finish in 11 minutes to honor 11/11… but I clocked in at 13:45 😅

Tough, humbling, and exactly how it should be — a reminder of the grit, sacrifice, and endurance it takes to serve.

💪 Take a moment today to honor those who’ve given their all. And if you try this one, tag us with your time — let’s see who can hit that 11-minute mark!

11/10/2025

Start simple:)

Track your vitamin and mineral intake in my-fitness pal or chronometer and supplement to fill in the gaps!

In today’s world you most likely need to supplement unless your diet is extremely well thought out to reach your nutrition requirements.

So make sure you’re prioritizing things like eggs, red meat, berries, liver, bone broth, fruit, sweet potatoes at the fore-font of your diet so that you’re reaching those targets everyday!

Choose beef over chicken
Eggs over egg whites
Olive oil over peanut butter
Sea salt over table salt
Liver over plant based protein powder
Sweet potato over rice
Berries over oatmeal

This isn’t to demonize any certain food but you should prioritize nutrient density and consciously be aware of the benefits of each meal!
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Perspective will shape your reality🙌-
11/10/2025

Perspective will shape your reality🙌
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11/10/2025

Abs start with nutrition and are finished with smart training 👊
Build a strong, functional core through stability work, and once you’re lean, add movements like hanging leg raises for that aesthetic pop 🔥
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Don't forget to check out our classes for the week and get booked into them before the spots are filled!
11/09/2025

Don't forget to check out our classes for the week and get booked into them before the spots are filled!

Address

107 1/2 1st Avenue
Rock Falls, IL
61071

Telephone

+18155649000

Website

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