Athlete of the Month – June

Aracely Santos : June 3, 2017 9:00 am : News


Melanie is a Major in the military, an Army Nurse Corp Instructor, a mom, and part of Team Soul Barbell. She’s extremely dedicated to her sport. Melanie has broken all three state sub-master records as well as an open state record in her last two powerlifting meets. She supports and represents Team Soul in every way. Melanie refers clients to us and even made some amazing muffins for everyone this past Memorial Day Weekend during Murph.  Thank you Melanie for all that you do and congratulations on your accomplishments  you’re our Athlete of the Month!


Melanie and her son Jack during Murph, Memorial Day weekend 2017


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Crossfit Soul Training Plan

Aracely Santos : May 3, 2017 2:20 pm : News

Congratulations to all those who competed this weekend at the 2017 Soul Games. It takes a lot to put yourself out there and we are proud of every single one of you! Also, a very big thank you to everyone who came out to volunteer and support! The event was a huge success.

DSCF3360Now it is time to get back to training. Coach Sean, Coach David, and Coach Anthony have been collaborating on designing the next few weeks of training. This allows us to plan ahead and properly progress you all from day to day and week to week. That being said, the next four weeks of training are ready to go! We want you all to know what we have in store for you.

Overall, the next four weeks will focus on developing a stronger strength base with more short, “sprint”-type conditioning pieces and less long, endurance-type conditioning pieces (at least one per week, it is important to keep the variety in your training) . The following is a breakdown of what each day of the week will look like.


Mondays we will continue to emphasize technical Weightlifting drills including progressions of the Snatch, Clean, and Jerk. We, the Soul coaches, are strong advocates of the benefits of training these movements. They are beneficial to improving strength, balance, and coordination. All very important when it comes to being in good physical condition. The conditioning work will usually be less than 10 minutes and will most likely have a barbell or dumbbell movement.

TERRIBLE TUESDAYS are here to stay, at least for now. This will be the longer, endurance-type workout for the week. There will usually be a short technical warm-up to prepare for movements you will see in the workout. Be prepared to leave exhausted on these days.

Wednesdays will be for squats. In the 5 weeks leading up to the Soul Games we followed what is known as a “5-3-1” strength program for back squats. We will follow the same format for front squat over the next few weeks. The intensity (load on the barbell) will be prescribed based on 1RM (one-rep max). If you do not have a true 1RM for front squat, you can use Wodify to find an estimate for prescribed intensity (or ask your coach how to do this). Since the emphasis will be on the front squats, you will have another very short conditioning piece afterward followed by accessory work to compliment the squats for the day.

Thursdays will be for strict gymnastics strength development. Here we will work on strict pulling and pushing strength. You will work on everything from strict pull-ups to strict ring muscle-ups and push-ups to ring dips. Conditioning today will be a little longer then what you see on Mondays and Wednesdays. However, it will be in the form of EMOMs or other interval based training. Here you will have built in rest periods between bouts of higher skilled or higher intensity movements. You will most certainly be working on an Assault Air Bike on Thursdays.

On Fridays, we will follow the 5-3-1 program for Deadlifts. Again, if you do not have a true 1RM, the Wodify system can be used to estimate that, or talk to your coach for the day and ask them to help! Conditioning will be short and fast, and will include movements to complement the deadlifts.

Finally, Saturdays are for community building. We offer a FREE class to anyone and everyone to join. Bring your family and friends! The workouts these days will likely be designed to be performed as a team. We will work on speed, agility, and quickness on your feet as well as work more with awkward objects (like sandbags and medballs). For those of you following our programming throughout the week, we have you in mind and will do our best to make this more of a recovery workout for you.

With all this in mind, understand that the benefits of training are only realized with consistency. If you commit to joining us regularly, we guarantee that you will see and feel results. Feel free to ask us questions and give us feedback at any time. We are here to help YOU achieve YOUR goals.


Soul Coaches

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Athlete of the Month – May 2017

Aracely Santos : May 2, 2017 12:34 pm : News


Matt has been part of the Soul Family for just a few months but he has already made a mark for himself. Matt is a math teacher at Keysgate Charter and runs to the gym and back home on most days! Our bootcamp coaches have taken notice that he has great attendance and is always pushing himself to do his very best every single day. Matt has attended events offered at Soul such as the Barbell Technique Clinic and  Soul Games. It’s obvious to us all that Matt wants to improve his fitness. Congratulations Matt, your next month is on us!

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