The next GBC cycle will begin this coming Monday, July 11th.  We are excited to announce two sections of the GBC: Weightlifting and CrossFit Weightlifting.  Shawn and I are going to bridge the gap between CrossFit and Weightlifting by having both sections train together in a very symbiotic relationship.  Both of us come with a knowledge of what weightlifters need and what CrossFitters need in regards to training.

The Weightlifting section will move from a 4x per week program to a 5x per week program broken down into the following template:

Mondays and Thursdays – 7pm-8:15pm w/ Shawn & Barry – Classic Lift and Leg Strength Work

Tuesdays, Wednesdays, Fridays, Saturdays/Sundays during Open Gym times – Bodybuilding, Assistance Work, and Core/Conditioning

Shawn and I both are in accord that our weightlifters need more muscle development and assistance work to balance out the strength and power training  This will build balance and symmetry and help prevent injury and overtraining.  I know adding a 5th day seems like a lot to tackle, but the sessions themselves will be shorter in length so training won’t seem so overwhelming.

The CrossFit Weightlifting section will be a 3x per week program.  They will train on Mondays and Thursdays with Shawn & Barry and will perform the bodybuilding and assistance work on their own during Open Gym times.  The volume of work will be different from that of the Weightlifting section because of the CrossFit training you would be performing during the week.  The 3rd day of training can be done after a CrossFit class or on its own during Open Gym.

Here are the costs for each section for an 8-week cycle:

• Weightlifting (5x per week) – $210/cycle ($105/month)
• CrossFit Weightlifting (3x per GBC + Unlimited CrossFit) – $240 per cycle ($120/month)