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Barbell Strength

CLASS DESCRIPTION

Interested in learning how to lift Barbells & Weights? 

Interested in ramping up your current weightlifting routine? 

Interested in getting stronger, loosing fat, building muscle, and feeling good?


Jess Cone's Barbell Strength Class is for you!!


This class focuses on 4 Foundational Barbell Lifts... Deadlift, Squat, Shoulder & Bench Press. 


Drilling correct form, technique, and muscle activation. Ensuring safety, injury prevention, & optimal leaning and strength gains. 


No matter your fitness level... Beginner to Advanced... Our class is for you! 


Modifications for ALL movements are provided for the beginner level and advancements are made to challenge the more advanced level. 


Read below for further details regarding class programming, schedule, pricing, Beatyfit App, and more!  


4 Foundational Barbell Lift Focuses


Deadlift*

Squat*

Bench Press* 

Shoulder Press* 


AND 4 Strict Body Weight Movement Focuses


Strict Pull-ups*

Strict Pushups*

Strict Dips*

Strict Handstand Pushups*


*Modifications provided for beginners & those with injuries 


STRENGTH CIRCUIT


Each day 1 of the 4 Lifts is chosen to for the workout. After focusing on one of the 4 Lifts. We progress to a Strength Circuit, focusing on targeting the main body parts used in the Foundational Barbell Lift chosen. The Strength Circuit is performed at ones own pace and not for time.


In the Strength Circuit, the class performs auxiliary exercises utilizing equipment such as Dumbbells, Kettle Bells, Bands & their Body Weight. 


Exercises incorporate single leg/arm balance movements, Strict Pull-ups, Pushups, Dips, Handstand Holds, HSPU and so forth. 


Example of Strength Circuit Body Part Focuses: 


Deadlift - Hamstrings/Gluts/Back/Pulling  

Bench Press - Chest/Tries/Pushing

Squat - Legs/Quads/Booty 🍑 

Shoulder Press - Shoulders/Biceps/Pushing & Pulling  


CARDIO CIRCUIT & CORE


Then if time allows... At the end of class, athletes have supplemental work provided... A HIIT circuit and Core exercises... About 10-15 Minutes... After class. 


 

CLASS SCHEDULE

TUESDAYS


9am... All Levels


THURSDAYS


9am... All Levels


Find out more about our class location at CrossFit Tigard

CLASS LIFT SCHEDULE

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BARBELL LIFT SCHEDULE 


Barbell lifts are alternated each week


TUESDAYS = Lower Body Days


THURSDAYS = Upper Body Days 


WEEK 1 

Tuesday - Squat Workout

Thursday - Shoulder Press Workout


WEEK 2

Tuesday - Deadlift Workout

Thursday - Bench Press Workout 


WEEK 3 - Repeats Week 1

WEEK 4 - Repeats Week 2


Programming is repeated for a 8-12 week cycle. Then baseline weights are tested and new programming is launched for the nest 8-12 weeks. 



Find out more

CLASS COST

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WEIGHTLIFTING COST 


1st Class is Complimentary!


2x Per Month (8 Classes)... $105*


*Beastyfit App Included


1x Per Month (4 Classes)... $65**


10x Class Punch Card... $150** 

(6 Month Expiration)


CrossFit Tigard Member Cost


1x Drop-in... $15**


Unlimited... $35** Add-on to CFT Membership


**Beastyfit App Discounted to $5 Per Month to Cover App Software Fee

Find out more

Beastyfit App

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Find out more

Contact Jess Cone to try your first complimentary class

Message Jess Cone!

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Jess Cone & Beastyfit

Email: JessConeFitness@outlook.com


Text: 503-380-7482


Phone: text 503-380-7482 to set up a phone call appointment 

Location: Crossfit Tigard

12120 SW Garden Place Tigard, OR 97223

(503) 380-7482

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