Fivex3 Training: A Strength and Conditioning Gym

TRUTH. But I’m partial to strength training. 🤣 Strength training is the secret to longevity. Get strong in 2023. 💪🏼💪🏾

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The best kept secret for FAT LOSS…

Merry Christmas and Happy Hanukkah from Fivex3!! ❤️❤️

And look! A Christmas miracle!! Diego is smiling in a picture!! 😆

Happy Holidays!!

Stick. With. The. Program. 🤣🤣🤣

Happy Holidays everyone!! 🎁🎁

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Easy answer? ☝️😅 (via .bench.deadlift)
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Friday Feature! Client Spotlight!

Fivex3 Member Tami C. 💪🏾

Talk about hard working. Tami works at Sinai Hospital and is a shift worker. Tough tough job on so many levels. Sleeping well isn’t always easy for her but she makes the time to get in and train because she makes training HER priority and A priority. Getting in is half the battle. And she does it.

Earlier this week, Tami hit a 200lb deadlift for two triples. Bench is nearing 100lbs and her squat is moving along very very nicely after a bumpy start. 🥰 She’s persistent, patient, consistent and dogged. She does NOT give up easily.

Tami, you are amazing. Looking forward to more PR’s in 2023!!

Just announced!!!

We are pleased to announce that will be hosting our third Personal Self Defense Seminar on Sunday, January 29, 2023 with Steve Wakefoose from 10am - 2pm.

This is NOT your typical self defense seminar. It is an experience. Cost is $75/person. Link to pay is in our bio.

Register today!

http://www.fivex3.com/2022/12/21/personal-defense-seminar-w-steve-wakefoose-sunday-january-29-2023/

Personal Defense Seminar w/Steve Wakefoose Sunday, January 29, 2023 | Fivex3 Training - Your Home in Baltimore for Strength Training

Just announced!!!

We are hosting our third Personal Defense Seminar at Fivex3 Training: A Strength and Conditioning Gym on Sunday, January 29, 2023 from 10am - 2pm. Cost is $75 per person.

During the seminar, Steve will lead you through a fun, interactive session of questions & answers about the psychology of real violence and how to best protect yourself. He’ll show you the tools you already have, how to detect and defuse bad guy. The culmination of over twenty years of research into the realities of confrontation and violent assault, this Personal Defense program is widely acknowledged as being on the cutting edge of personal safety training. This class will flow from mind-set, to contact, to confrontation, using the PDR’s unique Three D’s model: Detect, Defuse, Defend. Using our Non-Violent PosturesTM you will learn how to identify pre-contact cues, position for interception, and convert the startle-flinch using the world’s first behaviorally based self-defense method – the S.P.E.A.R. SystemTM.

To learn more about this seminar, please read the blog post. You can pay directly through Pay Pal. If you have any questions, please email me at [email protected].

Personal Defense Seminar w/Steve Wakefoose Sunday, January 29, 2023 | Fivex3 Training - Your Home in Baltimore for Strength Training Personal Defense Seminar w/Steve Wakefoose Sunday, January 29, 2023 Fivex3 Training will host our third Self Defense Seminar with Steve Wakefoose of CrossFit West Chester in Pennsylvania on Sunday, January 29, 2023. This  self-defense seminar is based on Tony Blauer’s S.P.E.A.R System and Person...

Tuesday Tips!!

Specialty Bars: The Cambered Bar

Today, we feature the Cambered Bar. This bar is an excellent alternative to the barbell low bar squat.

We purchased this bar in October of 2011 after I injured my shoulder in a dance performance. I could not get under the barbell to squat due to my injury so I squatted with this bar for about 2 months until the shoulder calmed down and then was able to return to the straight bar with no issues.

So why squat with a cambered bar??

☑️For those with limited shoulder mobility or flexibility. One of my former members, Claire, has cerebral palsy so squatting with a barbell was out. So was the safety bar because of its weight. But the cambered bar, weighing just 25lbs, was easy for her to use and she made incredible progress with it.

☑️For those recovering from a shoulder injury or rehabbing a shoulder or elbow issue. I have two lifters who were both recovering from frozen shoulder. The cambered bar has been essential in their training and allow them to make progress with their squat.

☑️For intermediate lifters as a variation on the squat. And you give the shoulders a bit of a break.

The cambered bar is also a fantastic bar to use for good mornings as well as it allows for an even deeper stretch in the hamstrings. 😁

Don’t let an injury or shoulder limitation keep you from getting stronger. We got you covered here at Fivex3. 💪🏼

Although I loved performing these past two weekends in Nutcracker (it was so wonderful to be on stage!!), my happy place is HERE.

The bar, coffee and my knitting. Nothing like a little benching to make a girl happy on a Sunday morning. 💪🏼❤️

It’s what I do. 😊

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Why do YOU go to the gym?🤔
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Still searching for that perfect holiday gift? Search no more! Give the gift of strength. You can’t go wrong. 🎄👍

Gift certificates available for all your strength needs. 💪

Fivex3 coaches doing what they do best. Coach.

Our coaches aren’t counting reps. They don’t walk our clients from machine to machine. They aren’t talking on their phone while their client is doing their leg curls cause there is no machine to do leg curls. 😁

Our coaches are teaching people how to move. How to squat, press, bench and deadlift. They teach them how to do a push up or chin up. They teach then how to set up their own rack, write up their programming for the week. They help them get stronger.

If you are looking to move better, get stronger and become an independent lifter, check out Fivex3. We are here to help. 😊

The American Record holder is back….and back at it.

Training continues. How else are you gonna break your own record? 😁

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Friday Feature!! New American Record Holder 💪🏼

Yesterday, Fivex3 client Manny R. competed in USAPL Regionals down in Orlando. He broke the American Deadlift Record in his age group and weight class, deadlifting 353.8 at a body weight of 126lbs. 😮

He just turned 74 this past October. Manny has been training for two years at Fivex3.

When they say “age is only a number,” they definitely had Manny in mind.💪🏼

Never ever let your age dictate your abilities. You are more than a number.

Congratulations, Manny. You are a beast. And one of the most kind, giving, thoughtful and generous person I have ever known. You deserve this and more. You worked hard for it. Well done, sir. Well done. 👊

We are READY for Sunday!!

Over $4000 raised already for the Music Therapy program at Gilchrist Hospice of Towson!! Thank you to everyone who has donated!

Thank you to our sponsors and !!

Wonder if we can get to $5000?? 🙏

See you on the platform! Sunday, December 4, 2022! 9am!

Join us THIS Sunday, December 4, 2022 for the 4th Annual Stronger Together Partners Meet!!

Raffles, food and lots of big lifts!!
Chef Sammy of will be there by 11am to start serving her barbecue so bring your hunger!!

This is our annual fundraiser for the Music Therapy program at Gilchrist Hospice of Towson.
There is a suggested $5 spectator fee. All donations are appreciated.

The meet will most likely run from 9am to 12pm.

❤️

Two of our raffle items at this year’s Stronger Together Partners Meet!!!

A hand knit blanket and Charcuterie board!!

Meet begins at 9am sharp!! See you then!

Monday Deep Thoughts. 🤔 Absolutely true. Discipline is the key. Consistency = Progress and Success.

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Wise words from T-Nation.com contributor Tanner Shuck () 👈

Truth. Don’t tell me I look smaller. 🤦‍♀️🤣

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Happy Thanksgiving from Fivex3!!!

Have a wonderful holiday and enjoy your time with friends and family. ❤️

Fivex3 Training: A Strength and Conditioning Gym in Baltimore would love your feedback

Love what we do here at Fivex3? Leave a review on Google today!! Thank you for your feedback!!

Fivex3 Training: A Strength and Conditioning Gym in Baltimore would love your feedback Post a review to our profile on Google

Movement is medicine. You can always train around an injury if programmed correctly. 👍

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Skip the ice: unless you’re in HORRIBLE PAIN, ice is not the most optimal way to help with an injury. It will only temporarily decrease symptoms and can slow the healing process. That’s why MOVEMENT is medicine.

🛑 Stop pushing through pain. Pain is a sign your body needs a change - listen to it.

An injury does NOT mean you just take a step back and stop training all together. I always want my patients to “train what you can train while you fix what you can fix.” This is how we optimize rehab and maintain as much capacity as possible.

From 190lbs in October 2021 to 340Lbs in November 2022. 💪🏼

BW of 170 to BW of 225ish. 😁

If this man here isn’t the poster child for consistency and discipline, I. Don’t. What. Is. 🤷🏼‍♀️😊 Tom puts the work in each and every week and it pays off. In a big, strong way.

This is what it means to make strength a priority. 👈 Want to get stronger too? We can help. Show up. Train. Get stronger. It’s that simple.

Training during the Holidays: How to find balance - Fivex3 Radio

https://www.buzzsprout.com/882580/episodes/11692433

New Podcast is UP!!!!

Training during the Holidays: How to find balance - Fivex3 Radio In today's episode, Rebecca and I discuss some tips to finding balance in our training and eating during the holidays. You CAN train (you must!)....but be flexible with your programming. And enjoy the holiday treats without going overboard. Balanc...

"In the 4 years since I began strength training, I no longer have back issues. I am able to do things I never imagined I’d be able to. I have gained 30 lbs and now weigh 195 lbs. In September 2021, I decided to compete in my first strength lifting meet, Stronger Together, at Fivex3 Training. I joined Fivex3 so I could train with Emily and Diego in preparation for the meet. In December 2021, I competed at the meet with a friend from Old Line Strength and Conditioning. I may have finished last among the men, but achieved two personal records by pressing 140 lbs and deadlifting 315 lbs.

I used to think strength training was just for bodybuilders and athletes. I now understand that lifting is important for everyone – and especially for those of us who have struggled with back pain, stress, and anxiety."

http://www.fivex3.com/2022/11/15/client-profile-j-d-merrill-the-best-prescription-i-ever-received/

Last day to pre order is tomorrow, Friday, November 11!!!

ONE MONTH FROM TODAY IS OUR STRONGER TOGETHER PARTNERS MEET!!! 💪🏼💪🏾

We are so excited to host our 4th Annual Stronger Together Partners Meet for the Music Therapy Program at Gilchrist Hospice of Towson. Link to donate is in our bio.

Raffle items include a beer basket from , a handknit blanket from yours truly and a delicious charcuterie platter from ❤️🙏

First and second place winners in Open and Masters will receive gift cards to two awesome restaurants in Brewers Hill, and 🙏

The ladies of will be back with their delicious barbecue so you DO NOT want to miss this event.

Looking forward to seeing everyone on the platform in one month!!

November is my birthday month. 😁 I use this month to raise awareness of the Music Therapy program at Gilchrist Hospice and raise much needed funds for this incredible resource.

Our Stronger Together Meet is our December fundraiser for and all proceeds from the event go to the Music Therapy program.

The link to my Facebook birthday fundraiser is in our bio. Thank you in advance for your support and generosity. 🙏🙏

❤️

Another successful Three Lift Camp yesterday!!! Thank you to everyone who came out to learn more about the squat, press and deadlift!

Our next camp will be in the Spring. Keep a look out!

Ready for our Three Lift Starting Strength Camp tomorrow! A sold out camp. Looking forward to meeting everyone!!

Just a man and his bar. Early Friday mornings at Fivex3.

Consistency = Progress and Success: Are YOU making progress? | Fivex3 Training - A Strength and Conditioning Gym

Consistency = Progress and Success. Are YOU making progress?

“This is how we ALL get stronger. Not by doing something different every time we walk into the gym. Not by deciding to go to Orange Theory on Wednesday instead of deadlifting because “I needed to sweat today.” Not by deciding to squat with lighter weight today because “I am just looking to “tone up.” ” No, you get stronger, build muscle and lose fat by sticking to a program. By doing your program. The people who walk through our door have already made a decision that they want to be stronger. Who wouldn’t want that??”

Consistency = Progress and Success: Are YOU making progress? | Fivex3 Training - A Strength and Conditioning Gym Consistency = Progress and Success: Are YOU making progress? Every new client who walks through our doors to begin their strength training program is handed a composition book. Why do we give them a book? Because from day one of their training, we want them to understand the importance of what they....

New podcast is UP! Take a listen and share today!!

https://podcasts.apple.com/us/podcast/fivex3-radio/id1513031060?i=1000583977477