Florence Barbell Club

  Let's be real – challenges like Hyrox and Murph are everywhere these days, and for good reason. They're exciting, they push you out of your comfort zone, and there's something undeniably motivating about having a clear goal to train toward. But here's the thing: just because these challenges come with a standardized format doesn't mean your training approach should be cookie-cutter. If you've been wondering how to make these general programs work for YOUR specific situation, strengths, and goals, you're in the right place. Let's dive into how you can take these popular challenges and make them work for you, not against you. Why One-Size-Fits-All Doesn't Work Think about it – when you see a Hyrox training plan online or hear someone talking about their Murph prep, are they the exact same age, fitness level, and training background as you? Probably not. Yet somehow we expect the same generic approach to work for everyone. Your current fitness level, ...

  Hyrox Training: What It Is, Why Everyone's Talking, and How to Get Started If you've been hanging around gyms lately or scrolling through fitness social media, you've probably heard people talking about Hyrox. This fitness phenomenon is taking the world by storm, and for good reason. It's not just another fitness fad – it's a standardized race format that's creating a global community of athletes who are pushing their limits in ways they never thought possible. So what exactly is Hyrox, and why is everyone from weekend warriors to elite athletes jumping on board? Let's break it down and show you how you can get started on this incredible fitness journey. What Makes Hyrox Different Hyrox is a fitness race that combines the best of both worlds: endurance running and functional strength training. The format is brilliantly simple yet brutally effective. Every Hyrox race consists of eight workout stations, each preceded by a 1-kilometer run. That's 8 kilome...

  We're living in an exciting time where people are stepping up and taking charge of their health like never before. Gone are the days of simply waiting until something goes wrong and then scrambling to fix it. Instead, there's a growing movement: some are calling it "healthness": where folks are getting proactive, personalized, and downright strategic about their wellbeing. So what exactly is this "healthness" trend, and why should you care? Let's dive in and explore how this shift is changing the game for everyone who wants to feel their absolute best. What Is "Healthness" Really About? Think of healthness as the evolution of healthcare. It's not just about avoiding disease anymore: it's about optimizing every aspect of your physical and mental wellbeing. This approach recognizes that you're a whole person with unique needs, goals, and challenges, not just a collection of symptoms waiting for a quick fix. The foundation of taking ...

  By: Florence Strength and Conditioning “The Lord is close to the brokenhearted and saves those who are crushed in spirit.” – Psalm 34:18 PTSD (Post-Traumatic Stress Disorder) is not just something that happens on battlefields—it happens in hospital rooms, after accidents, during abusive relationships, and following moments that felt too big, too painful, or too fast to process. For many, the wounds of trauma are invisible, but they run deep. They affect how we think, feel, connect, and even how we move through the world. At Florence Strength and Conditioning, we know that healing from PTSD isn’t just about getting stronger physically. It’s about restoring a sense of peace, control, and wholeness—body, mind, and spirit. 1. It’s Okay to Not Be Okay One of the bravest things a person can do is admit they’re struggling. PTSD can feel like you're living with a storm inside—flashbacks, anxiety, emotional numbness, or feeling on edge without warning. This isn’t weakness. It’s y...

  Why Movement Heals: Unlocking the Power of Fascial Tissue You’ve heard us say it in the gym a hundred times— “Move well, move often.” But what if we told you that your ability to move pain-free, with strength and control, relies on something deeper than muscle? Something woven through your entire body like a web— your fascia . Let’s break down what fascial tissue is, why it matters more than most realize, and how movement keeps it healthy, pliable, and powerful. What Is Fascia? Fascia is the connective tissue that wraps, supports, and connects every structure in your body —muscles, bones, organs, nerves, and blood vessels. Think of it like the strong yet elastic body armor and communication network of your musculoskeletal system. Fascia isn’t just passive wrapping. It’s alive —rich with sensory nerves, capable of contracting, and highly responsive to your lifestyle. It comes in three main layers: Superficial fascia (just beneath the skin) Deep fascia (encasing mu...

As we transition into our late 30s and beyond, maintaining flexibility in the hip and back regions becomes increasingly vital for overall health and mobility.  Aging naturally leads to a decline in muscle elasticity and joint range of motion, which can result in discomfort, reduced mobility, and a higher risk of injuries.  However, with consistent and targeted flexibility exercises, it's possible to preserve and even enhance our physical capabilities as we age. The Importance of Flexibility Flexibility refers to the ability of muscles and joints to move through their full range of motion. Enhanced flexibility offers numerous benefits, including improved posture, better circulation, reduced muscle tension, and decreased risk of injuries.  Specifically, for the hip and back areas, maintaining flexibility can alleviate lower back pain, enhance balance, and support daily activities such as bending, lifting, and walking.   Age-Related Changes in Flexibility Rese...