5-3-1 Box Squat Program

This box squat program has worked for many of our lifters, and it will work for you! Now go get a rack of Oreos and strap your belt on and get out a box and lets squat!!!

Absolute Strength

A lot of our strength programming here at Pride is based on theories and methods from Westside Barbell and its founder Louie Simmons. As some of you may know, Lindsay’s coach is a Westside disciple and a certified Westside coach, so a lot our strength and programming knowledge flows from Westside to Lindsay’s coach to […]

Strength Fest 2019

Strength Fest 2019 was a HUGE success! Three sports; powerlifting, strongman – strongwoman, and kettlebell sport, one location, one day! We had over 140 athletes and over 200 spectators! We wanted to take a minute and thank many people who helped make this event so amazing… Thanks to Bill from 365 powerlifting and Derrick from […]

pride conditioning gym charlotte box squats

Strength is the answer to your problems…

We have trained a lot of people here at Pride, to date over 1,200. While training that many people we have seen it all, people who need strength and people who need more cardio, people who need to lose weight and people who need to gain weight, people who need to work on mobility and […]

What program and which coach is best?

by Doug Seamans   This debate has raged for years now…decades actually. While it may seem like I am beating a dead horse, I still hear people who want to argue that this program (usually the one they are using) and this coach (usually their coach) are the best and everyone should use this program […]

Monday Motivation 9 – Don’t let injuries become excuses…

We have trained almost 1,000 clients here at Pride, and over the course of training all those people in the past 7 years we have seen a few injuries, luckily our injury rate here is super low. With the number of people we have trained it is inevitable someone is going to get injured, either inside the […]


WOW! Summer Games was awesome this year! We were very happy with the turnout but we were even happier with the results form the powerlifting portion! Everyone who came in put up some good numbers in their squat, bench press and deadlift. This just shows how hard everyone in here is working, it shows everyone’s […]

AC workout for 12-9-2016

Warm up: 3:00 ski, 4 lunge plus 1 broad jump  Strength: deadlift  One round for time  30 Calorie airbike  10 Barbell hang clean 50 Abmat sit-up  100 Kettlebell swing  100 air squat  20 Chin up  20 calorie ski 

AC workout for 11-23-2016

Warm up: 3:00/0:30-row, JR Strength: strict press – 5-3-1-1-1 15:00 AMRAP: 5 DB thrusters  5/5 KB snatches  10 V crunches 100m Ski 

Workout for 11-15-2015

Warm up: 3:00/0:30 – row, 4x4x4  5 Rounds:  5 Front squat  10 Pull ups  15 Back raise  20 Push ups  40 Opposite toe touch Finish: 3x – row 500 – rest 3:00