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@coach_rebeca

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Founder/Owner
CF L1 @the.fitnessmethod
USAW L2 @theweightliftingmethod
📍@ironknight_gym
Masters State Champ 🥇2020🏋🏻‍♀️2021🥇 @florida_weightlifting

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When @coach_rebeca says it was a “great snatch day” to end the week! 🏋🏻‍♀️🙌🏼🙌🏼 That’s not an easy phrase to earn, but we ended last week strong & on a good note! Kind of learned how to snatch last week. 🤪 Let’s see if we can keep it going this week. 🤞🏻

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Train the stations:

⚔️ Ski
⚔️ Sled Push
⚔️ Sled Pull
⚔️ Burpee Broad Jump
⚔️ Row
⚔️ Farmers Carry
⚔️ Sandbag Carry
⚔️ Wall Balls

HYROX classes sponsored by @thread_vibe_clothing 6-Days Per Week:

⚔️ Mon. & Wed. - 6AM & 6:30PM
⚔️ Tues. & Thurs. - 6:30PM
⚔️ Fri. - 6AM
⚔️ Sat. 8:30AM

Bring a training partner. Comment HYROX to save your spot.

Iron Knight Gym, Port St. Lucie, FL

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Welcome to CHEST DAY using the 10-Piece @bulletpulley System and our NEW BAYONET attachment. In this workout, @coach_rebeca worked through a superset of three exercises each:

🔥Cable Chest Press
🔥Cable Chest Flys
(Standing, Half Kneeling & Kneeling)
🔥Cable Single-Arm Decline Chest Press

As you can see demonstrated, we attached the Bayonet to the inside of our rig this time to bring the cable in more. You can use the Bayonet to bring your pulley system away from the side of your rig to be a bit more free or make your rig taller or shorter if you need the cable at a certain height. It’s a very versatile attachment that allows for more versatility for positioning the cables during your workouts.

Besides changing her weights out, Coach Rebeca didn’t have to move the cables at all for this workout.

Try this three-movement superset out on your next chest day!

🚨 Don’t forget! If you want $10 OFF your 10-piece Bullet Pulley System, Use Code: REBECA10 and take advantage of $10 off your bullet pulley system.

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Our #BulletPulleyFriday strength yesterday featured CHEST DAY!

Our members worked through 3 Rounds of:
10 Chest Flys
10 Reverse Flys

We even had some of our Weightlifting Team members get in on the strength training yesterday.

We utilized both full sets of our 10-piece @bulletpulley systems for this one. We love having 4 pulley systems so we can utilize a full cable machine double-handle setup on each side of our rig to allow for our functional fitness classes to include varieties of strength exercises like this into our classes.
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Iron Knight Gym is your home to strength and conditioning on the Treasure Coast. If you’re looking for a gym that mixes weightlifting, functional fitness, and a place where you can strength train too? Look no further. Along with our bullet pulley systems on the functional fitness side of the gym, we have a full bay strength zone parallel to our functional fitness bay. Message us to check it out and get started today!

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Deadlifts • Power Cleans • Thrusters • Muscle-Ups • Running - The movements that made for a great Metcon today in our functional fitness class.

Way to push hard today, athletes! 💪🏻

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HYROX TRAINING AT IRON KNIGHT GYM.

Sleds. Rows. Wall balls. Carries. Coached stations and race-style workouts sponsored by @thread_vibe_clothing , built to get you HYROX-ready.

Mon · Wed · 6:00AM + 6:30PM
Tues · Thurs · 6:30PM
Fri · 6:00AM
Sat. 8:30AM

8-Classes per week
Membership Includes Unlimited Classes
24/7 Open Gym access also Included

Get Signed up and bring your training partner too.

👉 Comment or DM us “HYROX” to register. Don’t wait, Sign-Up Today

#HYROX #HYROXTraining #PortStLucieFL#IronKnightGym #FunctionalFitness StrengthAndConditioning

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Student Athletes and Coaches: Join The Weightlifting Method again THIS SATURDAY, October 24th for our next FREE Student Saturday at Iron Knight Gym.

Our Saturday student practices are a great opportunity for student athletes to begin to develop, or build upon their weightlifting skills, build more confidence under the barbell, and see technical progress under the guidance of our USAW-Level 2 and Nationally-Experienced Coaches.

No previous weightlifting experience is necessary! We also welcome local high school coaches interested in observing and learning more about these technical lifts.

Olympic Weightlifting isn’t just for competitive weightlifters! Our training benefits athletes in football, basketball, track, wrestling, and many other sports by developing:

🏋🏻‍♀️ Strength, speed, and explosive power
🏋🏻‍♀️ Coordination, balance, and mobility
🏋🏻‍♀️ Confidence, discipline, and mental toughness
🏋🏻‍♀️ Proper lifting techniques and body awareness

Our priority is teaching safe, effective techniques while creating a positive and motivating team environment.

Whether you want to compete in weightlifting, prepare for your high school season, or improve performance in another sport, our goal is to help students become stronger, more confident, and well-rounded athletes.

So join us THIS SATURDAY, 9AM at Iron Knight Gym: 567 NW Mercantile Pl., Port St. Lucie, FL. 34986

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Barbell Crashing is one of the MAJOR things you CANNOT let happen in a lift if you want to be successful.

When we have athletes struggle with this we have them work on tempo squats, pause squats in the area of the catch they’re struggling with, and also have them focus on slowing down the momentum of the barbell in the catch to be in a better receiving position.

If barbell crashing is something you struggle with, come into The Weightlifting Method at Iron Knight Gym and lets work on fixing that fault in your lift together!

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3 Different Ways to Use the Glute-Hamstring Developer (aka, GHD):

- GHDS Sit-Ups
- GHD Hip Extensions
- GHD Back Extensions

There are also other movements the GHD can be utilized, however these are three very common movement variations athletes perform on the GHD.

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HYROX Miami Beach is March 26th through 28th... As you all may know, since we are a HYROX Training Club, we receive EARLY ACCESS to the HYROX Global Races.

As such, we now have an EARLY ACCESS CODE for HYROX Miami Beach. Early Access Registration begins TOMORROW, October 20th at 10AM and lasts through THURSDAY, Oct. 22nd at 10AM.

If you are interested in racing in the HYROX Miami Beach Race and would like to register early, please reach out to a coach ASAP to receive instructions for your early access registration.

And then be sure to take our HYROX Classes throughout the week to prepare you for race day!

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Treasure Coast HYROX Trials - January 30th

And don’t forget, if you want a FULL Race Day experience to prepare you for Miami, we are once again hosting our FULL Hyrox Race Simulation, the Treasure Coast HYROX Trials on January 30th.

Experience & Compete with the intensity, structure, flow & atmosphere of a full HYROX Race. This simulation will bring you the closest experience and best preparation for an official HYROX Global Race.  EVENT HIGHLIGHTS  ⚔️ Vendors ⚔️ Food Trucks ⚔️ Swag Bags for every athlete ⚔️ Awards Ceremony & Prizes ⚔️ Photo & Media Coverage  RACE CATEGORIES  ⚔️ Open Singles/ Doubles ⚔️ Scaled Singles/ Doubles ⚔️ Same Gender Teams ⚔️ Coed Teams  REGISTRATION IS OPEN!!  ⚔️ Team & Individual Registration available ⚔️ Registration Fee Starting at $79  But don’t wait… Register before we sell out!!  COME RACE WITH US first on JANUARY 30TH at Iron Knight Gym.

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We continued our October “ @bulletpulley ⁩Fridays” this past Friday at @ironknight_gym ⁩. This week our athletes completed:

3 Rounds of:
10 Single-Arm Upright Rows (Per Arm)
10 Single-Arm Lateral Raises (Row Arm)

For this workout the athletes did not have to switch out any cables. We used long cables for each exercise and had athletes rotate in and out of stations, working together through the strength segment to help each other adjusts weights.

We’ve really enjoyed being able to implement cable work easily into our functional fitness classes using the attachments we’re able to utilize with our @valorfitness_ pull-up rig.

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How serious are you taking your primers and warm-ups? At The Weightlifting Method we emphasize to our athletes is the importance of the custom drills and primers we provide. These are drills that will help an athlete really focus in on a position they struggle with so they can feel it at an empty barbell to very light load and then be able to apply what they felt to their main working complex that follows.

For our athletes, these drills are custom to what each athlete needs to help them improve their lifts.

So if you’re struggling to figure out a certain aspect of your lift, stop trying to do it on your own and take your training to the next level by joining The Weightlifting Method.
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The Weightlifting Method is a USAW-Sanctioned Olympic Weightlifting Team in Port St. Lucie, FL. Our coaches are Level-2 certified and we welcome athletes of all ages and skill level; whether you’ve never touched a barbell or are a seasoned athlete looking to lift with excellence and take your lifting to the next level, our team is for you! Message us to get started with Olympic Weightlifting Today!

COME LIFT WITH US! 🏋🏻🏋🏻‍♀️⚔️

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