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Spring Powerlifting

By Admin, 01/12/23, 12:00AM EST

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Matt Zielezienski

Matt Zielezienski

Powerlifting Commissioner

What is the best option for your athlete?

1x/week - One 90-minute training session per week that focuses on the Big 3 exercises (Squat, Bench, and Deadlift) and other accessory exercises to promote the development of strength & muscle growth, and reduce injury risk. Suitable for beginners & in-season athletes.   

2x/week - Two 90-minute training sessions per week that focus on the Big 3 exercises (Squat, Bench, and Deadlift) and other accessory exercises to promote the development of strength & hypertrophy & reduce injury risk. Suitable for beginners, high-level in-season athletes, off-season athletes, & competitive powerlifters.

Individualized Program - This option is for highly-motivated athletes seeking individualized programming and detailed guidance from one of the coaches. Athletes will have two, 90-minute training sessions w/the group per week and one, 60-minute individual session per week with one of the coaches. Programming will be tailored to the athlete’s specific goals and capabilities. There will be a total of 8 individual sessions and 16 sessions with the group (24 total sessions). 

Season Dates

  • Start Date: Week of March 5th
  • End Date: late May

Location

CrossFit Burke

5589 Guinea Rd
Fairfax, VA 22032

Registration Fee

  • Once a Week: $230
  • Twice a Week: $330 
  • Individual Programming: $400

Late Registration begins March 1st: No additional late fee for late registrations.

Ages

Coed: Grades 5 - 12

Equipment/Uniform

No equipment needed. Players need to wear comfortable, stable shoes (Flat soled recommended), comfortable t-shirt, and shorts.

Days/Times

Once a Week Participant Options

  • Days & Times: Thursdays (7PM - 8:30PM) 
  • Start Date: 3/9/2023, End Date: 5/25/2023 

- OR -

  • Days & Times: Sundays (10AM - 11:30AM)
  • Start Date: 3/5/2023, End Date: 5/28/2023. 
    • No session on Easter (Sunday, 4/9/2023) 

Twice a Week Participants

  • Days & Times: Thursdays (7PM - 8:30PM) and Sundays (10AM - 11:30AM)
  • Start Date: 3/5/2023, End Date: 5/28/2023
    • No session on Easter (Sunday, 4/9/2023) 

Individualized Programming

NOTE: Information is subject to change.