The Broomall Barbell Club (BBC) is a separate arm of CrossFit Delaware Valley led by Zach Frankhouser. The BBC allows individuals to achieve their strength and conditioning goals by offering semi-private barbell training and custom programming from experienced coaches. The club uses proven techniques to deliver exceptional results to goal-driven individuals, regardless of experience or fitness level.
What’s special about the BBC?
- The BBC focuses training around a classic, proven strength tool – the barbell.
- Each class is much smaller than the groups found in CrossFit. These semi-private sessions allow for greater coaching focus and more individual attention, while keeping cost much lower than one-on-one personal training.
- Zach and his team provide custom weekly programming emails for each athlete. Exercise selection and programming is tailored to the individual, based on his or her goals and current level of fitness. Detailed weekly programs may also include individualized pointers on nutrition and supplementation, mobility and recovery methods.
- The BBC follows a goals-oriented program design. BBC Coaches will provide expertise on goal setting and will assist athletes in finding the right mix of targets and how to hit them.
The Broomall Barbell Club is open to existing CFDV athletes, as well as newcomers to our facility. Athletes may switch in and out of the BBC on 4-week cycles, starting at any time.
If you’re interested in the BBC, please contact us today to schedule an appointment with Zach to discuss joining. Spots are reserved with a commitment via email that includes a start date.
The Broomall Barbell Club costs $100 monthly (does not include the regular CFDV membership, which is required).
I love Crossfit metcons, can I still do them as part of the BBC programming?
In short, yes. If high-intensity conditioning is warranted as part of the program tailored for your goals, we may use Crossfit-style metabolic conditioning workouts. Most of these metcons will be “Crossfit-lite,” involving the following: lower-skill bodyweight movements (push-ups, burpees, rope climbs, pull-ups etc.), kettlebells, sandbags, medicine balls, dumbbells, strongman implements, sleds, prowlers, short sprints and rows. Most of these workouts will not involve a barbell for high rep lifting nor any higher-skill gymnastics movements (muscle-ups, handstand push-ups).
My goal is to get stronger, is that specific enough?
If you’re a novice (1 year or less of serious training), then yes. It’s fine to have a goal of learning the lifts, getting stronger, and developing your bodyweight exercises. Once we have moved past the novice phase of training, we can start to set more specific goals.
I can’t make every session of the scheduled class times, should I still sign up?
Yes, as long as you are averaging 2 in-class sessions per week, you are going to get most the benefits of the class hours. If you need time to get a session in outside of the regular class hours, we can accommodate you via request. During make-up sessions, you will be responsible for your own coaching and spotting; it’s encouraged that you pair with other people who are doing make-ups. Also, when making up a session, you must give deference to the Crossfit classes for equipment and floor space.
Will there be programming for more days per week than the scheduled class hours?
If your goals warrant extra work, coaches will program additional days of work outside of class hours.
I’ve never lifted weights before, can I learn on the fly?
Maybe – that will be at the discretion of the instructors. You may need personal training for 2-3 sessions before hopping into the semi-private environment. Our goal is to provide the highest level of training possible for everyone. Your long term development will be greatly accelerated by a few hours of one-on-one instruction.
I’m not a current Crossfit Delaware Valley gym member, can I still join the BBC?
Yes, absolutely. Our training facility now offers both services under one roof. There are no prerequisites to join the BBC.