Barbell Club
The main event
Coached strength sessions on a four-day program. Where 101 graduates go to chase real numbers.
Six weeks. Four lifts. One empty bar, then a loaded one. This is where every Ironroot member starts, and the reason the floor upstairs runs without chaos.
What you learn
Squat, press, hinge, pull. That is the whole list. Each session drills one main lift with a coach on your rack, then finishes with simple assistance work. You will not be thrown into a group workout you cannot follow. The group is capped at eight so nobody hides.
Week by week
- Weeks 1 and 2: positions. Empty bar, box squats, hip hinge with a dowel. Boring on purpose.
- Weeks 3 and 4: load. Plates go on. You learn how a warm-up ladder works and how to log a set.
- Weeks 5 and 6: practice. Full sessions at working weight. A coach still watches every top set.
After week six
You test your lifts, get your numbers, and choose: Barbell Club for coached programming, or Open Gym if you want to run your own sessions on our floor. Most people pick Barbell Club. The logbook keeps everyone honest either way.
What to bring
Flat shoes, water, and nothing else. Bars, plates, and chalk are ours. Show up ten minutes early to your first session so a coach can walk you through the floor.
The other doors
Same floor, same coaches
Conditioning
The engine room
Sleds, bells, carries. Forty-five minutes of hard, simple work that keeps your lifting honest.
Open Gym
The floor, yours
Racks, platforms, chalk, no waiting. For members who finished 101 and run their own plan.