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What Is Capture the Flag Orangetheory? A Fun Fitness Challenge Explained

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Abdul Hanan, BDM

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Capture the Flag Orangetheory
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If you’re a fan of Orangetheory Fitness, you may have heard of the exciting fitness challenge known as “Capture the Flag Orangetheory” challenge. This unique Orangetheory workout adds a fun and competitive twist to your fitness routine. This article delves into what Capture the Flag at Orangetheory is all about, explores the 2G and 3G variations, provides templates, and offers valuable strategies and tips for success. Whether you’re a seasoned Orangetheory participant or a newcomer, Capture the Flag orangetheory is an exhilarating experience you won’t want to miss.

So, What is this Capture the Flag orangetheory challenge?

Capture the Flag at Orangetheory is a special-themed workout designed to infuse an element of competition and camaraderie into your fitness routine. Drawing inspiration from the classic outdoor game, this workout takes place within the walls of your Orangetheory Fitness studio.

Capture the Flag Orangetheory aims to collect as many points as possible by completing various fitness challenges and exercises. It’s a dynamic and high-energy class that encourages teamwork, motivation, and friendly competition among participants.

Capture the Flag Orangetheory 2G

Participants are divided into two teams in a 2G (2nd Generation) Capture the Flag class. Each team strives to earn points by completing specific fitness challenges and exercises. The workout typically includes treadmill intervals, rowing, and floor exercises. Your team scores points as you accomplish each task, and the friendly rivalry intensifies.

Capture the Flag Orangetheory 3G

The 3G (3rd Generation) version of Capture the Flag orangetheory introduces a third team. This variation offers an even more dynamic and competitive experience. Participants rotate between the treadmill, rower, and strength training floor, all while working together to score points for their respective teams.

Capture the Flag Orangetheory Template

Capture the Flag classes at Orangetheory follow specific templates to ensure a balanced and exciting workout. Here are templates for both 2G and 3G classes:

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2G Template

  • Team Formation: Participants are divided into two teams.
  • Fitness Challenges: Each team tackles fitness challenges that may include treadmill intervals, rowing sprints, and strength exercises.
  • Points Accumulation: Points are earned as teams complete challenges.
  • Strategy: Teams strategize to decide which challenges to tackle first and how to maximize their points.
  • Friendly Competition: The class fosters friendly competition and team spirit.

3G Template

  • Team Formation: Participants are divided into three teams.
  • Rotations: Teams rotate between the treadmill, rower, and strength training floor.
  • Fitness Challenges: Each station offers unique fitness challenges.
  • Points Accumulation: Points are earned at each station.
  • Strategy: Teams collaborate on strategy and point optimization.
  • Dynamic Workout: The 3G format keeps the workout dynamic and engaging.

Strategies and Tips for Capture the Flag Challenge

To excel in Capture the Flag, consider the following strategies and tips:

  • Teamwork: Communication and collaboration with your teammates are key. Coordinate your efforts and strategize to maximize point accumulation.
  • Efficiency: Complete each exercise challenge efficiently to save time for additional point-scoring opportunities.
  • Pacing: Manage your energy and pacing to maintain performance throughout the class. Refrain from exhausting yourself too early.
  • Stay Focused: Stay focused on the task at hand and avoid distractions. Concentration is crucial for both individual and team success.
  • Celebrate Wins: Celebrate your team’s achievements, no matter how small. Positive reinforcement boosts motivation.

Capture the Flag is Suitable for all Fitness Levels

One of the great things about Capture the Flag at Orangetheory is its inclusivity. Whether you’re a seasoned athlete or just starting your fitness journey, you can participate and enjoy the experience. The workouts can be modified to suit various fitness levels and abilities, ensuring everyone can join the fun.

How do you prepare for the Capture the Flag Orangetheory?

To prepare for a Capture the Flag class, consider the following:

  • Hydration: Ensure you are well-hydrated before the course begins. Proper hydration is essential for peak performance.
  • Comfortable Attire: Wear comfortable workout attire and supportive shoes that allow you to move freely.
  • Positive Mindset: Approach the class with a positive and competitive mindset. Embrace the challenges and have fun.
  • Rest and Recovery: Get adequate rest and sleep in the days leading up to the class to ensure your body is ready for the workout.


Yes, Capture the Flag at Orangetheory is designed to be inclusive and adaptable to various fitness levels. Coaches can provide modifications for beginners to ensure a safe and enjoyable experience.

Points are typically earned by completing fitness challenges and exercises as a team. The specific point system may vary from class to class but generally is based on completing tasks and activities.

Orangetheory coaches can provide modifications to accommodate participants with physical limitations or injuries. Be sure to communicate your needs with the coach before the class begins.

The Bottom Line

Capture the Flag at Orangetheory Fitness is a thrilling and competitive workout that brings the spirit of the classic outdoor game indoors. With 2G and 3G variations, participants can enjoy a dynamic, high-energy fitness challenge that fosters teamwork and motivation. Whether you’re an experienced athlete or a beginner, Capture the Flag is an inclusive and enjoyable way to push your fitness boundaries and have a blast. So, gear up for this exciting fitness adventure, strategize with your team, and celebrate your victories in the world of Orangetheory Capture the Flag.

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