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David McFarland

@functionallyfit_dave

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BWL Lv 2 Olympic Weightlifting Coach
🥇 ATHX Pairs ‘25 (80-89) | ’26 Individual Finalist
🏋️ Weightlifting • Crossfit • Hybrid
👇come lift with us

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LOCKED IN. 🔒🌎🇵🇹 by @functionallyfit_dave

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14 days ago

Stop doing 10 different machine exercises and start building your lower body around heavy squats. 🏋️‍♂️

Hit depth, train heavy, and challenge your central nervous system. Mix in back squats, front squats, box squats, and single-leg work. Make sure a heavy squat is the foundation of your leg routine.

Machine isolation work like leg curls, ham curl and calf raises have their place, but they shouldn’t replace the core movement that actually builds real size, strength, power and core stability.

✈️ Share this with a workout partner

#legday #athx #hybridathlete #hyrox by @functionallyfit_dave

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16 days ago

HYROX: 65-minute grind at threshold HR. You find your rhythm, pace yourself, and manage the burn.

ATHX: 20 mins of max-effort strength plus 32 mins bouncing off the Zone 5 limiter = total central nervous system overload.

Who’s done both? What’s your vote? #hyrox #athx #hybridathlete by @functionallyfit_dave

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a month ago

🥇 1st Place (40-44 Age Group)
🏅 11th Overall

MY STATS:

🏋️‍♂️ Strength: Strict Press 83kg | Squat 180kg | Deadlift 210kg
🏃‍♂️Endurance: 4,568m
⏱️ Metcon: 10:29

THE WORKOUT FORMAT (Save for training!):

1️⃣ STRENGTH (20 min window):
• 1RM Strict Press
• 3RM Back Squat
• 5RM Deadlift

(10 min rest)

2️⃣ ENDURANCE (22 min max distance):
• Continuous loops: 750m Run + 750m Row

(30 min rest)

3️⃣ METCON (25 min cap):
• 45 cal Ski
• 30 DB Ground-to-Overhead (20kg)
• 30m Sandbag Carry (50kg)
• 30 Box Jump Overs (24”)
• 30m Dual DB Lunge (2x20kg)
• 30m Burpee Broad Jump
• 45 cal Ski

Save these workouts for training 🤟🏾They won’t disappoint😈#athx #hyrox #hybridtraining taken in NEC Birmingham by @functionallyfit_dave

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a month ago

Meet Coach Dave 🏋️

Dave leads the programming and delivery of Olympic weightlifting at Barbell Training Complex.

His favorite lift? The squat. Stronger legs and more explosive power benefit everyone, whether you’re a competitive athlete or just moving through everyday life. Want a good ass!

A lot of people walk into a weightlifting class and feel intimidated watching lifters throw a bar overhead and drop into a squat, but Dave’s first lesson is always the same: it’s not about how much weight is on the bar. It’s about learning the movement, building the pattern, and doing it safely. That’s what his class is built around.

Dave got into coaching because he’s passionate about helping people live their best life, and he believes movement, resistance training, and nutrition are the foundation that makes that possible.

#MeetTheCoach #OlympicWeightlifting #CoachDave #BarbellTrainingComplex StrengthTraining WeightliftingCoach SquatStrong MovementMatters TrainSafe taken in Barbell Training Complex by @functionallyfit_dave

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a month ago

🔥 ATHX Games Final 2025! 🚀

🥇Joint first place for the 80-89 age group category

Always grateful for the experience and the opportunity to compete and especially with my brother @mikemack300

#athx #hybridathlete taken in The Nation's Experience Capital by @functionallyfit_dave

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10 months ago

Why you should use this complex…

The front squat forces you into deep hip depth, ankle flexion and a need to maintain an upright torso with high thoracic extension.

Naturally you will be able to back squat more than you can front squat. Switching straight into a back squat allows you to continue working your glutes, quads and hamstrings with high mechanical efficiency without your lower back giving up first.

The transition straight into back squat forces your muscles to recruit high threshold motor units under fatigue which trains your legs to stay explosive whilst tired.

1 Front + 2 Back Squat

Save this complex to see how it hits different! It’s the ultimate leg day combo!

#hyrox #functionalfitnesstraining #crossfit #hybridathlete by @functionallyfit_dave

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2 months ago

HYROX BIRMINGHAM 🤯 Completed my first doubles event together with my brother @mikemack300

#HYROX #HYROXBirmingham #hyroxdoubles taken in The Nation's Experience Capital by @functionallyfit_dave

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10 months ago

Meet Dave, our Olympic Weightlifting coach here at Barbell Training Complex.

Our Weightlifting classes focus on the snatch and clean and jerk, working through progressions to build proper movement patterns from the ground up.

Each session is built around a main lift, then strength work alongside it, squats, presses, and other loading work to build the base underneath your lifts.

Classes run Mondays and Thursdays, two sessions each day, Beginners and Intermediate, so there’s a class to match your experience and a clear path to progress as your technique develops. taken in Barbell Training Complex by @functionallyfit_dave

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12 days ago

Throwback to Battle for the Middle Ground 2025. Enjoyed slinging tin with the CFL boys. 90kg Complex 🏋️‍♂️💪🔥#crossfit #hybridathlete by @functionallyfit_dave

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3 months ago

#snatch #functionalfitnesstraining by @functionallyfit_dave

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3 months ago

Is Olympic Weightlifting worth it?
Your body only recruits as many muscle fibres as the task requires. Sitting, walking, or doing isolated moves like bicep curls and leg extensions rely on low-intensity, slow-twitch fibres, resulting in minimal recruitment.

If you’re training for HYROX or contact sports, you're already recruiting a lot of fibres. But without maximal effort, explosive lifts like the snatch and clean & jerk, you're leaving potential on the table.

As sprint coach Charlie Francis showed, Olympic lifting recruits 80% to 100% of your total motor units. It teaches your CNS to unlock power, stability, timing, and control in a split second. Squats and deadlifts build strength, but Olympic lifts add speed — and Power = Force x Velocity.

By training your body to recruit more muscle fibres per contraction, you move with greater power, intent, and efficiency across all movements—from sled pushes to wall balls.

Join us @barbelltrainingcomplex on Mondays and Thursdays for our weightlifting classes.

DM me for a free guest pass!
#weightlifting #hyrox #hybridtraining taken in Barbell Training Complex by @functionallyfit_dave

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3 months ago