8-week strength program

Strong

  • Starts Nov 8
  • Sundays 7:30 – 9:00 AM
  • Coached by Diana Lopez
  • 15 spots per class

Learn to lift the right way and get strong doing it. Eight Sunday mornings of barbell technique and strongman training for beginner and intermediate lifters. Members and non-members welcome.

Reserve your spot What's included
8 weeksProgram length
Sundays7:30 – 9:00 AM
Nov 8First class
15 spotsPer class

Inside the program

What you get

More than a class. Strong is a full program built to keep you training all week.

  1. Lift with proper form
    01

    Lift with proper form

    Learn the barbell basics the right way, with coaching on every set so you get stronger safely.

  2. Strongman events
    02

    Strongman events

    Learn strongman events and how to work them into your own training.

  3. Training for the rest of your week
    03

    Training for the rest of your week

    Diana gives you programming built around your starting point, so your progress doesn't stop on Monday.

  4. Expert coaching, backed by science
    04

    Expert coaching, backed by science

    Diana holds a bachelor's and a master's in kinesiology, with years of competing in powerlifting, figure and strongman. Every cue she gives is grounded in exercise science and proven under the bar.

Limited to 15 lifters per class

Pick your plan

Commit to the full 8 weeks for the best results, go month by month, or drop in for a single Sunday.

Best value

Full program

All 8 Sundays, Nov 8 – Dec 27. The best way to see real progress.

$4408 classes

Members: $360

  • All 8 classes
  • Programming for the rest of your week
  • Program group chat
  • Membership discount in January
Sign up for 8 weeks

One month

Four Sundays in November or December.

$2204 classes

Members: $180

  • 4 classes
  • Programming for the rest of your week
  • Program group chat
Sign up for a month

Drop-in

Try a single Sunday before you commit.

$551 class

Members: $45

  • 1 class
  • No commitment
Drop in

Member rates are for active Barbell Brigade members only. We'll verify your membership at check-in. Not a member yet? Join at the front desk.

Schedule

Eight Sunday mornings, two months, one goal: get strong.

When
Sundays, 7:30 – 9:00 AM
Next round
Starts January 3

November

  1. 08 SundayWeek 1First class
  2. 15 SundayWeek 2
  3. 22 SundayWeek 3
  4. 29 SundayWeek 4

December

  1. 06 SundayWeek 5
  2. 13 SundayWeek 6
  3. 20 SundayWeek 7
  4. 27 SundayWeek 8Final class
Diana Lopez
Diana pulling a car

Your coach

Diana Lopez

  • M.S.Kinesiology
  • B.S.Kinesiology
  • 6 yearsCompetitive powerlifter
  • USPAMeet medalist
  • FigureBodybuilding competitor
  • StrongmanCompetitor

Diana is a strength coach who pairs exercise science with years of competition. She earned her bachelor's and master's in kinesiology at Cal State Long Beach and Cal State Fullerton, competed in powerlifting from 2016 to 2022, stepped on stage as a figure competitor in 2018, and now competes in strongman.

She also brings a background in boxing and experience coaching beginners through their first lifts. Every cue has a reason behind it, from a coach who has been under the bar herself.

Follow Diana

Questions

Who is Strong for?

Anyone at a beginner or intermediate level who wants to get stronger. Men and women, members and non-members are all welcome.

Is there a class limit?

Yes. Each class is capped at 15 lifters so everyone gets coached. When a Sunday fills up, it comes off the sign-up form.

Do I need a Barbell Brigade membership?

No. Non-members are welcome at the non-member rate. Member rates are only for active Barbell Brigade members, and we verify your membership at check-in.

How do I pay?

By Zelle, straight to Diana. Send your payment with your name and plan in the memo, then fill out the sign-up form on this page. Your spot is confirmed once your payment comes through.

What happens at my first class?

Check in at the front desk when you arrive. We'll get your liability waiver signed and a short fitness questionnaire done before you train.

Can I try one class first?

Yes. Grab a drop-in for any Sunday. If you love it, you can switch to a monthly plan.

What if I miss a class?

Classes are prepaid, and missed classes aren't refunded. You'll still get the programming to keep training on your own that week.

What happens after the 8 weeks?

The next round starts January 3. Everyone who finishes gets a discount on their first month of Barbell Brigade membership in January.

Get strong this winter

The first class is Sunday, Nov 8. Only 15 spots per class. Lock in yours.

Reserve your spot