BUILD is CrossFit Atlanta’s Strength Training Only class for intermediate & experienced lifters. Learn more about the current system/program being offered in BUILD below.

BUILD 2018 Summer Session kicks of July 9th. Sign up in Wodify.

Program Name:


Start Date: 07-09-2018

Duration: On-going
Participants can start anytime. Program ends when the benefits of the program have been fully reaped. 

Class Days / Time: Mondays, Wednesdays and Fridays from 6:15pm-7:30 pm

Coach: Jake Luecke  [email]

Program Overview:

Bedrock is a linear progression program that focuses on the squat, lunge, step-up, vertical push and pull, and horizontal push and pull. This is done by performing 3 sets of 5 each training day and slowly adding weight to the bar each training session. It is as simple as that, but brutally effective.

We will run this program 3 days a week: Monday, Wednesday, Friday. It involves performing all 7 lifts at least once a week and adding weight to each movement each week until you hit a stalling point where you will reset weight a few pounds and then work back towards lifting more weight.

Who is it for?

This program is designed to give its participants a baseline level of strength as well as a solid understanding of the squat, lunge, step-up, horizontal push and pull, and vertical push and pull. It is meant for those of all skill levels and abilities. We ask that those who participate have a solid foundation in the squat, deadlift, pressing and pulling movements. This program will get anyone in this gym stronger and moving better with ease.

I know we have all been lifting for some time now and may feel like we have a full understanding of these movements and won’t get stronger from such a simple program, but this program is very thorough and will give you a deeper understanding of each of these movements and how they build on each other. Bedrock will give you the tools you need to go forward and be able to execute any other program with ease and success.

About John Welbourn:

BedRock is a program developed by John Welbourn of Power Athlete (formerly known as CrossFit Football).

John Welbourn played in the NFL for 10 years and has been in the CrossFit scene for a decade now. After owning a gym and running a CrossFit specialty course he decided to focus on getting people stronger and start his own company, Power Athlete, to do so.

He has taken his years of experience in the weight room training himself and others to formulate this program that is meant for those who have never given themselves a good foundation of strength in the gym