Dutch Kills Fitness, commonly referred to as DKF, is a specialized strength and conditioning facility located at 37-40 31st Street in the Long Island City neighborhood of Queens, New York. Since its inception in 2012, it has evolved from a traditional CrossFit affiliate into a unique hybrid training center that blends high-intensity functional movements with professional Strongman implements. Known for its community-driven "Gorilla Gang" culture and its motto "Varied Inputs. Constant Results," the gym serves as a cornerstone for residents in Western Queens seeking a training environment that prioritizes longevity, functional strength, and measurable progress.

The Core Philosophy of Varied Inputs and Constant Results

The foundation of Dutch Kills Fitness rests on the belief that physical preparedness should be broad, general, and inclusive. In an era where many boutique fitness studios focus on narrow specializations—such as cycling, yoga, or isolated bodybuilding—DKF advocates for a diversified stimulus. This approach is encapsulated in their guiding principle: Varied Inputs. Constant Results.

The "Varied Inputs" aspect refers to the constant rotation of movements, loading schemes, and metabolic demands. On any given day, a member might find themselves practicing technical Olympic weightlifting, sprinting, or moving "odd objects" like sandbags and kegs. By avoiding routine, the human body is forced to adapt to new challenges, preventing the plateaus often seen in traditional gym settings.

The "Constant Results" side of the equation is the byproduct of this variation. When the body is subjected to functional movements performed at high intensity, the physiological response is holistic. Members report improvements not just in muscle tone or weight loss, but in everyday vitality—the ability to carry groceries, play with children without fatigue, and maintain better posture during long hours at a desk.

The Strategic Fusion of CrossFit and Strongman Programming

One of the most distinguishing features of Dutch Kills Fitness is its integrated curriculum. In 2022, the facility made a strategic shift to consolidate its two flagship programs—CrossFit and City Strongman—into a single, comprehensive "Group Training" model. This was done to ensure that every member, regardless of their specific goals, would benefit from the raw power of Strongman and the cardiovascular conditioning of CrossFit.

The Role of Strongman in General Fitness

While Strongman is often associated with giants pulling trucks on television, the methodology used at DKF is highly scalable. Strongman training involves moving heavy, often awkwardly shaped objects over distance or for time. Unlike a barbell, which is perfectly balanced and easy to grip, objects like Atlas stones, logs, and yokes require the recruitment of stabilizing muscles that are often neglected in standard gym routines.

At Dutch Kills Fitness, Strongman elements are primarily featured on Wednesdays and Saturdays. These sessions introduce members to:

  • Atlas Stones: Round stones that require a deep squat and significant posterior chain engagement to lift.
  • Log Presses: Using a neutral grip on a thick log, which is often more shoulder-friendly than a standard barbell press.
  • Yoke Carries: Walking with a heavy frame across the shoulders, a movement that builds immense core stability.
  • Sandbags and Kegs: These "live" loads shift during the movement, mimicking real-world heavy lifting more accurately than a machine.

The CrossFit Influence

The CrossFit methodology provides the framework for DKF’s high-intensity workouts. This includes gymnastics (bodyweight movements like pull-ups, push-ups, and burpees), metabolic conditioning (rowing, biking, and running), and weightlifting (snatches, cleans, and squats). By combining these with Strongman tools, DKF creates a "City Strongman" vibe that is rugged yet refined by scientific programming.

Inside the Long Island City Facility

The physical space at Dutch Kills Fitness reflects its "no-frills, high-performance" ethos. Located in a rapidly developing section of Long Island City, the gym occupies a garage-style facility that bridges the gap between old-school industrial Queens and the modern skyline of the neighborhood.

Equipment and Layout

The gym is equipped with high-quality rigs, barbells, and plates essential for any serious strength facility. However, it is the "extra" equipment that tells the real story. Rows of heavy sandbags, various sizes of Atlas stones, tires, and specialized Strongman logs are neatly organized, ready for the next "input."

One of the standout features of the facility is the large garage door. During the humid New York summers or the crisp autumn mornings, the door is often rolled up, allowing for natural light and fresh air to circulate. This open-air feel is a rarity in the cramped fitness landscape of New York City and allows workouts to spill out into the outdoor space when the weather permits, especially during heavy carries or sprint intervals.

Maintenance and Cleanliness

Despite the heavy-duty nature of the equipment, the facility maintains a high standard of cleanliness. In an environment where chalk, sweat, and heavy stones are the norm, the staff and members take pride in maintaining an organized floor. This professional atmosphere ensures that athletes can focus entirely on their performance rather than navigating clutter.

The Gorilla Gang and the Power of Community

While the equipment and programming are world-class, many members cite the community as the primary reason for their long-term commitment. Often referred to as the "Gorilla Gang," the membership at Dutch Kills Fitness is a diverse cross-section of New York life. You will find professional athletes training alongside office workers, artists, and parents, all united by the common goal of self-improvement.

A Non-Judgmental Environment

For many, the idea of a gym that features "Strongman" and "CrossFit" can be intimidating. DKF has worked hard to dismantle this barrier. The coaches emphasize that the only person a member is competing against is their former self. The culture is one of mutual support; it is common to see the fastest athletes in the class sticking around to cheer on the last person to finish a workout.

Social Events and Traditions

The community extends beyond the gym floor. Dutch Kills Fitness frequently hosts social events, from local happy hours to the annual ornament exchange. This tradition, started in 2020, involves members leaving an ornament with personal meaning on the gym’s tree and taking one left by another "family" member. These small touches foster a sense of belonging that is often missing in large commercial fitness chains.

Professional Coaching and Individual Scalability

A significant part of the DKF experience is the quality of the coaching staff. Led by founder Dominick Fortino, the coaches at Dutch Kills Fitness are more than just instructors; they are practitioners who follow the same programming as the members.

Expertise in Movement Mechanics

The coaches at DKF hold various certifications, including CrossFit Level 2, Strongman specialties, and nutritional coaching. This expertise is crucial when teaching complex movements like the snatch or the stone-to-shoulder lift. During every class, a coach provides a detailed briefing on the workout’s intent, demonstrates the movements, and offers specific corrections to each participant.

Universal Scalability

One of the core tenets of the DKF program is that the physical needs of a professional athlete and a grandparent differ by degree, not kind. Every workout is "scalable." If the daily program calls for a heavy deadlift, a beginner might perform a kettlebell deadlift to learn the mechanics, while an advanced athlete pulls a 400-pound barbell. This allows everyone to train together in the same group environment while receiving a stimulus appropriate for their current fitness level.

Understanding the Membership and Programming Structure

Dutch Kills Fitness keeps its membership options straightforward, focusing on the value of the group training experience.

Membership Tiers

As of late 2024, the membership structure is designed to accommodate different levels of commitment:

  • Full Access Membership: Priced at approximately $240 per month, this is the most popular option. It is intended for those committing to three or more workouts per week and includes perks like discounts on merchandise and access to accessory programming.
  • Supplementary Membership: At $200 per month, this allows for two workouts per week, making it ideal for those who supplement DKF training with other sports or have a limited schedule.
  • Single Class / Drop-In: For $30 per class, visitors or those looking to try the facility can join a session. The gym also offers a "secret menu" for visitors staying in Long Island City for extended periods.

The 3% Commitment

A recurring theme in the DKF philosophy is the "3% rule." The gym asks its members for less than 3% of their time each week (4 hours out of 168 available hours). The argument is that this small investment of time yields outsized returns in physical, mental, and emotional health. This perspective helps members integrate fitness into their busy New York lifestyles without feeling overwhelmed.

The Local Context: Training in Long Island City

Long Island City has transformed from an industrial hub into one of the most vibrant residential neighborhoods in the United States. Dutch Kills Fitness has remained a constant throughout this evolution. Its location is highly accessible for those living in the Dutch Kills section of LIC, as well as those commuting from Astoria or Sunnyside.

The gym’s proximity to major subway lines and the growing number of residential towers makes it a convenient "third space" for the local population. In a neighborhood that is becoming increasingly polished, DKF retains a sense of the "old Long Island City" grit while providing the modern fitness results that the new population demands.

What to Expect During Your First Visit

If you are considering joining Dutch Kills Fitness, the process is designed to be welcoming. Newcomers are typically encouraged to contact the gym via email or phone to schedule a trial session.

The Typical Class Flow

A standard one-hour class at DKF follows a structured path:

  1. The Briefing: The coach explains the workout, the movements involved, and the intended "stimulus" (e.g., is this meant to be a slow grind or a fast sprint?).
  2. The Warm-Up: A dynamic series of movements designed to prepare the joints and muscles for the specific tasks of the day.
  3. Skill or Strength Work: A dedicated portion of the class focused on building raw strength (like back squats) or practicing a technical skill (like handstand walks).
  4. The WOD (Workout of the Day): The high-intensity metabolic conditioning or Strongman circuit.
  5. The Cool-Down: Stretching and accessory work to aid in recovery.

Why the Hybrid Model Works for the Modern Athlete

The shift toward combining CrossFit and Strongman is more than just a marketing tactic; it is a response to the evolving needs of the fitness community. Modern athletes are increasingly looking for "functional bodybuilding"—the desire to look like an athlete while having the practical strength to back it up.

By incorporating heavy carries and odd objects, DKF addresses the "weak links" that can sometimes develop in pure CrossFit or traditional weightlifting. The varied loads build a level of "toughness" and structural integrity that is hard to replicate with machines or perfectly balanced barbells.

Frequently Asked Questions

Do I need to be in shape to start at Dutch Kills Fitness?

No. The most common misconception is that you need to be "fit" to join a gym like DKF. The coaches are experts at scaling movements to your current ability. Every member started at a different point, and the community is specifically built to support beginners.

Is Strongman training dangerous for my back?

When performed with proper technique, Strongman movements are actually excellent for building a resilient back and core. The coaches at DKF prioritize mechanics over intensity. You will learn how to lift objects using your legs and hips, which translates to safer movement in your daily life outside the gym.

What is the "Gorilla Gang"?

The Gorilla Gang is the nickname for the Dutch Kills Fitness community. It represents the strength, camaraderie, and playful nature of the members who "sweat, suffer, and laugh together."

Does the gym offer nutritional coaching?

Yes. Founder Dominick Fortino has extensive knowledge in nutritional sciences and offers guidance to help members align their eating habits with their performance and health goals.

Are there showers and amenities?

DKF focuses on being a high-end training facility rather than a luxury spa. While the facilities are modern and clean, the primary focus is on the training floor. It is recommended to check the latest facility updates regarding specific locker room amenities.

Is there outdoor space for workouts?

Yes, the facility has an outdoor area that is utilized when the weather is favorable, particularly for Strongman events like yoke carries, sled pulls, and tire flips.

Conclusion

Dutch Kills Fitness stands out in the crowded New York City fitness market by refusing to settle for the status quo. By merging the proven intensity of CrossFit with the functional power of Strongman, they have created a program that is as effective as it is unique. More importantly, they have cultivated a "fitness family" in Long Island City that prioritizes the person behind the athlete. Whether you are looking to lift your first Atlas stone or simply want to find a supportive community to help you stay consistent, DKF offers a high-value environment where "varied inputs" truly lead to "constant results." For anyone living or working in Queens, it remains one of the premier destinations for achieving a higher standard of physical preparedness.

Summary of Key Information

  • Location: 37-40 31st St, Long Island City, NY 11101.
  • Focus: Hybrid CrossFit and Strongman group training.
  • Primary Philosophy: "Varied Inputs. Constant Results."
  • Schedule: Morning and evening classes Monday through Friday; morning sessions on Saturday; closed on Sunday.
  • Best For: Individuals seeking a community-focused, challenging, and scalable strength program in the Queens area.