USAW (USA Weightlifting) Sports Performance Coach Certification
to Mar 12

USAW (USA Weightlifting) Sports Performance Coach Certification

Hosted by St. Pete Strength and Conditioning / St. Pete Barbell Club

Course Description: The purpose of this course is to take all participants through complete technical progressions of the Snatch, Clean & Jerk, and all associated movements including Power Snatch, Power Clean, Power Jerk, Squat variations, and pulling progressions. Participants will gain base line knowledge about the programming of training and technical rules. The course includes theoretical classroom, and practical hands-on portions. Course duration is over one weekend and lasts approximately 13-14 hours with up to 9 hours being practical and 4-5 hours lecture based. It is suitable for Strength & Conditioning /Sports Performance, Health & Fitness and beginning level competitive Weightlifting Coaches alike.

Included Materials: Course manual, and access to a study material website. 

Prerequisites: There are no prerequisites for this course and no level of education or coaching background required. 

Registration Costs:

*Must first be a registered member of USAW (a $50 annual fee).

Other Information:

  • Pre-registration is required for all courses. Walk-ins are not allowed.

  • The registration deadline for any course is 5 business days prior to the first day of the course.

  • Courses may be closed at any time prior to the deadline without notice. Please do not make travel arrangements before registering for the course.

  • In the event a course is cancelled, USA Weightlifting is not responsible for any pre-paid expenses incurred by participant.

  • For questions about a specific course, contact the course coordinator on the course listing from the link below.
  • Once the course is processed, you will receive an email with your score and instructions to log on to your membership account to print your membership card and coaching certificate. You can expect your information 4-6 weeks following the course.
  • The NSCA gives 1.2 Continuing Education Units for NSCA members who take this course.
  • Common abbreviation: USAW-L1SP



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4 Week Fit Body Challenge at SPSC (Register now before October 10th!)
to Nov 5

4 Week Fit Body Challenge at SPSC (Register now before October 10th!)

YOU can get the body you've always wanted by starting with the 4 Week Fit Body Challenge!


Here's what to expect when you take the challenge:

1) You'll LOSE UNWANTED POUNDS and tone up in those difficult areas with 4 weeks of functional workouts specifically designed to burn fat and build strength.

2) Your energy will improve as you learn how to properly fuel your body for success with our DONE-FOR-YOU meal plans and grocery lists.

3) You will be held accountable to your goals by a COMMUNITY of challengers that are all working toward similar goals.

4) You will have a coach that CARES about your success and provides you with all the support you need to make sure this time you really get the job done.


If you're "on the fence" or "nervous" or "unsure" about what to do... then YOU NEED THIS challenge even more than you think.

You see, the #1 killer of RESULTS - in fitness, health, wealth, relationships, or anything else - is living in the world of "maybe".

If you live in "maybe land", you always think about how nice it would be to do this or that, or how you wish you just had more time, more money, or more luck...

And that prevents you from ever actually TAKING ACTION... which in turn leads to regret, disappointment, and a negative mindset that can manifest itself and spread to other areas of your life.

You can pack up your bags and grab the first flight out of "maybe land" and move to the world of "YES or NO".

When you live in the world of yes and no, you are decisive, you are committed, and you are results-driven.

You will not tolerate the things in your life that you are unhappy with. Instead, you take a stand for WHAT YOU WANT, you TAKE ACTION, and you commit to results.

If you're ready to TAKE CONTROL of your body, of your health, of your life... then SAY YES. 

Click the link below and apply for the next challenge.

WE ARE HERE TO HELP YOU become the person you want to be... the person you deserve to be... the person that SEES what they want and TAKES IT.

Do. Not. Wait.
The time is now.

We can't wait to meet you and start helping you ACHIEVE YOUR GOALS!

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Gymnastics Workshop (SPSC CrossFit members only)
6:00 PM18:00

Gymnastics Workshop (SPSC CrossFit members only)

SPSC CrossFit members are invited to an in-house gymnastics workshop.

This is open to all levels - everyone is encouraged to participate as we can all continue to improve on our bodyweight and gymnastic skills.

We will be covering a number of movements so be prepared to learn new things and address your weaknesses.

More details to come. Please mark your calendars :)

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Bring-a-Friend Day at SPSC CrossFit!
9:00 AM09:00

Bring-a-Friend Day at SPSC CrossFit!

Let's show our friends and family what SPSC is all about and why we can't stop talking about it ;)

SPSC CrossFit members are encouraged to bring their friends, family members and co-workers to experience the SPSC difference with their support.

As always, this will be a fun, beginner friendly workout - no experience required.

Please have your guest(s) arrive 15 mins prior to the workout so they can fill out a waiver.

Please get in touch with us at if you have any questions.

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USAW Level 1 Coaching Certification Course
to Jul 10

USAW Level 1 Coaching Certification Course

St. Pete Strength and Conditioning is proud to host this USA Weightlifting Sports Performance Coach certification. It will be conducted by international coach Daniel Camargo!

This introduction to weightlifting training is open to anyone 17 years of age or older. The scope and sequence of this course includes the teaching progressions of the Snatch, Clean& Jerk, and all associated movements. Participants will gain knowledge and experience of programming of training for both competitive weightlifters and for athletes using the weightlifting movements for strength and power development as it applies their chosen sport. The course includes theoretical classroom, and practical hands-on portions. Course duration is over one weekend and lasts approximately 13-14 hours divided between lecture and practical training. This course is applicable for Strength & Conditioning/Sports Performance, Health & Fitness and beginning level competitive Weightlifting Coaches. Participants who successfully complete USAW's Sport Performance Certification may become USAW Club Coach certified with the subsequent passing of a criminal background screening. 

2 Day Course:
Includes certification as USAW Sport Performance Coach
Includes 1-year USA Weightlifting membership
Certified Sport Performance coaches may achieve Club Coach status with successful passing of criminal background screening. 
A Club Coach is required for formation of a USAW Registered Club.
Coaches' Liability Insurance is available to certified coaches. 
Course cost: $445, plus membership

You can register for your spot HERE. Email with any questions.

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Memorial Day Murph!
9:00 AM09:00

Memorial Day Murph!

"Murph" has become an annual tradition on Memorial Day throughout the CrossFit community. Join us at 9am as we hold a special event/class to complete this workout. SPSC members and experienced exercisers only. No other classes will be held on this day.

Instead of starting the workout at any time between certain hours, this will be structured similar to our classes and will include a group warm-up, instructions, and scaling options. If you do not feel comfortable completing this workout on your own, you may split reps between you and a partner. There will be scaled options available to make sure everyone is working within their abilities. Reps can be partitioned as needed with a mile run at the beginning and end.

"Murph" is the following (for time):
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
*20lb weight vest or body armor may be worn.

About: In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". It is now referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

ang out for a while after the workout if you want to have some food and drinks to recover! We'll have a grill here to cook any items that you bring and some of our members have put together a Guacamole Competition. 

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SPSC and Ciccio Cali present BRUNCHFIT (public event)
9:00 AM09:00

SPSC and Ciccio Cali present BRUNCHFIT (public event)

SPSC Crossfit and Ciccio Cali have teamed up to host a Sunday morning workout at North Shore Park followed by brunch at Ciccio Cali where you'll receive either 10% off OR 1 free drink. 

Ciccio Cali:
190 37th Ave N
St. Petersburg, FL 33703

This free event is open to anyone and everyone - you do not have to be a member of SPSC Crossfit to join us. 

Please join us at North Shore Park on Sunday May 22nd @ 9:00am to participate in a fun, outdoor workout (no workout experience or equipment required) followed by brunch at Ciccio Cali's at 10:00am.

Spread the word and bring your friends.

We love meeting new people - what better way to spend your Sunday morning than with a great workout at the beautiful, waterfront North Shore Park followed by brunch at Ciccio Cali!!!

Please contact Nicole with any questions.

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SPSC Classic 2016
9:00 AM09:00

SPSC Classic 2016

SPSC CrossFit hosts the 2nd annual SPSC Classic! This is a competition centered around classic crossfit workouts and movements, with an American theme. CASH PRIZES FOR RX WINNERS!

Teams of 2 (m/m, f/f) will compete in Scaled or Rx divisions. Visit the SPSC Classic FB page for last year's workouts, photos, and videos.

Register now with Boxtribe to get your team signed up! Spots will be limited.

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SPSC and Burg CrossFit vs. The CrossFit Open!
to Mar 26

SPSC and Burg CrossFit vs. The CrossFit Open!


SPSC Crossfit and Burg Crossfit are inviting the local Crossfit community join them in the 2016 Crossfit Open.

We want to make the Crossfit open a fun, exciting event for ALL Crossfitters in the area... regardless of your skill level...regardless of your home box...

Even if you aren't registered, come do the workouts with us and meet new friends. If you're not going to do the workouts... come hang out and support everyone else.

Bring your friends, bring your co-workers to watch ... invite them to experience the fun, supportive and electric atmosphere of the Open. 

What is the Crossfit Open? 

The CrossFit Games Open is the world's premier test of fitness. Since 2011, the five-week five-workout online competition has accurately ranked the fitness of thousands of competitors.

Held in CrossFit affiliates and garage gyms, the Open is designed to be accessible to all athletes while rigorous enough to challenge the world's fittest. Fourteen-year-old high school freshmen compete in the Open, as well as their 77-year-old grandparents and everyone in between.

Sign up for $20 online, do the workouts, enter your scores, and you will be ranked in relation to your peers in your age division, competition region, state and country. 

Workouts are released online each Thursday and athletes have until the following Monday to submit their scores. 

It all starts February 25, 2016.

We will be partipating in these workouts TOGETHER on the Friday after the workout is released, alternating locations each week. 

Read more about The Open here >>>

16.1: Feb. 26 @ Burg
16.2: March 4 @ SPSC
16.3: March 11 @ Burg
16.4 March 18 @ SPSC
16.5 March 25 @ Burg

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Workshop with Dr. Moses Bernard: Proper Bracing and Breathing for fewer injuries, better endurance, and bigger lifts! (public)
10:00 AM10:00

Workshop with Dr. Moses Bernard: Proper Bracing and Breathing for fewer injuries, better endurance, and bigger lifts! (public)

As always, SPSC Crossfit is committed to bringing the best specialists to make us better coaches, better humans and to provide high quality learning experiences for our members. 

Most people don't put much thought into how they're breathing or how to "brace" themselves when lifting. 

We preach stability all day long at SPSC but what better way to learn more about fixing your energy leaks than from the experts themselves?....

Stop Bleeding Force: Secrets to fewer injuries, better endurance, and bigger PRs!

There is a lot of information out there on "core stability", but few of them are based on actual research or how the body is actually designed to move. Join SPSC & Dr. Moses Bernard for an informative workshop on the "real" way to activate your core 24/7, how we all learned to move and why this matters, and how these principles can help your body become pain free, injury proof, and improve your Crossfit performance.

Who is Dr. Bernard?
Dr. Moses Bernard is a chiropractic physician that focuses on teaching his patients how to move better. He has advanced undergrad training in exercise physiology & biomechanics,and his post-graduate studies have ranged in fields as diverse as cervical spine biomechanics, yoga therapy, infant neuromotor development and olympic weightlifting. Dr. Moses has lectured internationally, has numerous publications, and is a member of several peer-review committees.

We're stoked to bring in such an incredible practitioner who is also a well decorated athlete. Dr. Moses held his USA Track and Field L-1, USAWeightlifting Sports Performance Coach and CSCS. 

The workshop is open to ANYONE... All coaches, trainers and athletes. This is NOT exclusive to SPSC members. 

We will be putting these techniques and principles to pratice at the workshop with some lifting! So be ready to move some weight :)

At SPSC, we foster a learning environment from which ANYONE can grow.

Spots ARE limited so please reserve your spot by email Dr. Moses Bernard at

The cost is $25.

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2016 Body Composition Challenge!
7:00 AM07:00

2016 Body Composition Challenge!

SPSC is teaming up with Body Fat Test and TEN Institute to provide the best 8-week challenge you've ever done. 

This is not a weight loss challenge. It is a body composition challenge, which means we are aiming to lower body FAT and improve LEAN muscle mass. We did this over the summer and participants got some impressive results.

Your registration gets you a ton of value. It includes:

-Initial body fat test (includes a report of body fat %, lean mass %, resting metabolic rate, and other pertinent information to taking on this challenge)
-Re-test at the end of the challenge
-Giveaways from TEN Institute
-Nutrition planning and workshop at SPSC
-Weekly information on meal planning, recipes, workout tips, etc.

Register to reserve your appointment now at

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Bring-A-Friend Saturday WOD
9:00 AM09:00

Bring-A-Friend Saturday WOD

This Saturday, our partner WOD will be open to your friends! We encourage our members to bring in a friend, spouse, or family member to do a fun workout that is for any skill level. 

Since we don't always allow non-members to try out a Saturday class, this is your chance to have a friend join in on the fun! See you at 9am!

Guests can complete our waiver in advance by clicking HERE.

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Community WOD 2.0 (public)
9:00 AM09:00

Community WOD 2.0 (public)

SPSC Crossfit is opening our doors to all local Crossfitters to come and workout with us.

We did this a few months ago and it was a we're doing it again!

Meet some new friends and grow our Tampa Bay Crossfit community. 

Let's sweat it out for a while and then stay to have a drink and mingle.


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