The Powerlifting programming focuses on six core lifts: the low bar back squat, bench press, deadlift, front squat, strict press, and power clean. Each of these lifts is tested, then built, and then retested. We alternate between different strength building programs, including Mark Rippetoe’s Starting Strength Program and Jim Wendler’s 5/3/1 program. In both systems, a certain rep max is tested. Starting Strength uses the 5-rep max, while 5/3/1 uses the 1-rep max. Percentages of these maxes are taken and used as a starting point. A certain number of reps are performed at the base percentage, which is then increased once the reps are successfully completed. The percentages increase until they approach the rep max, at which point the lifts are again tested to ensure that progress has been made. This process, called progressive overload, is then repeated. Thus the program goes in cycles.

Accessory work is also an important part of both of these barbell strength programs. Accessory work can be described as lifts outside of the six core lifts, which help develop the muscles used in the core lifts. The limiting factor of core lifts is often secondary muscle imbalances, which can be targeted and fixed by the accessory work we perform on a daily basis.

Enrollment in Powerlifting is available to members of our CrossFit program who have been cleared for max effort on all of the six core lifts.