Capital City Barbell

Capital City Barbell We specialize in personal training, small group classes, weightlifitng, and nutrition coaching. Setting the standard.

We've created a fun, inclusive, and encouraging environment for all to workout in. Our professional coaches are here to help you meet and exceed your goals. We focus on individual training in a group setting, with emphasis on producing technically proficient weightlifters. We fix positions before adding weight and focus on mobility and accessory training based on individual needs and imbalances. O

ur athletes work hard and we take a great amount of pride in our program and coaching. We believe that every body functions and moves differently, therefore that will reflect in your training. We help individuals find the lifting style that best suits them to maximize their potential.

Yesterday we said goodbye to our dream 💔 We had big dreams and plans for CCB, we were even in the middle of construction...
10/29/2022

Yesterday we said goodbye to our dream 💔 We had big dreams and plans for CCB, we were even in the middle of construction for a new space but sometimes life throws you a curve ball and you just have trust that things will work out for the best. It has truly been an honor and privilege to serve this community for so long and it’s been incredibly difficult to say good bye to something that we worked so hard to build. We want to say THANK YOU to every single person who has walked through our doors and given us the opportunity to work with you. To our members, we were able to build something special because of YOU, so thank you for being part of that. This weekend so many of you showed up to help and continue to support us without us even having to ask and it means the world. We’ve had so many wonderful messages and we can’t tell you how much we appreciate hearing how much CCB meant to you as well. This place and this community will be part of us forever.
Steph & Tyler

09/21/2022

There are 168 hours in a week. If you’re working out 5 days a week that means you’re still only spending about 3-4% of your time in the gym. So what does that mean? It means that for most people we can’t solely rely on what we’re doing IN the gym to get the results we’re seeking. The RECIPE to achieving and sustaining those results is through improving our habits OUTSIDE the gym along with what we’re doing INSIDE the gym. Here are 3 key areas that we find most people struggling with

1) REST - adequate sleep and recovery. We feel this is the pillar of performing optimally. Sleep literally affects EVERYTHING in our body. Most people need 7-9 hours of sleep (and this isn’t the hours of being in bed, this is the suggested hours of actual sleep 💤 ) How many hours are you getting each night?

2) WALKING - You don’t need more HIIT. Your NEAT (non-exercise-activity-thermogenesis) such as walking and overall daily activity adds up! Walking is gentle on the body and can aid in recovery. Aside from the gym, how active are you? How many steps/day are you getting in? How active are you at work?

3) EATING SLOWLY - This one sounds silly, right? But have you ever done it? The act of eating slowly can be so POWERFUL. Why? First, it helps us to pay attention to our hunger and fullness cues. And because it takes at least 20 minutes for our stomach to tell our brains that we are full, it allows us to manage the amount of food we eat. It also forces us to SLOW DOWN and eat in a less-stressed environment, which can do wonders for our digestive system.

Before we start reaching for more caffeine, or trying out the latest diet fads (which never work in the long term) take a second to evaluate your current sleep/recovery, daily activity (not just time in the gym), and how long it takes to eat your meals and see if you can improve in those areas first 💪🏻

Thank a coach Tuesday! We are so grateful for our hard-working, compassionate, and incredibly talented team of coaches a...
09/20/2022

Thank a coach Tuesday! We are so grateful for our hard-working, compassionate, and incredibly talented team of coaches at CCB! Thank you from the bottom of our hearts Coaches Baley, John, and Lance! We couldn’t do this without you ❤️

07/08/2022

Check out this new recipe from Coach Steph!

Instant Pot Hatch Green Chili Chicken

1lb Chicken Thighs
1 packet of Riega Hatch Green Chili Chicken Bowl seasoning
1 can Rotel Tomatoes & Chiles
1/2 bunch cilantro - chopped

1. Set your instant pot to sauté mode and 1-2 TBSP oil to the pot
2. Place your chicken in a mixing bowl and toss with a little oil
3. Once instant pot is hot, brown thighs on each side ~1-2 minutes
4. Once browned, remove thighs from instant pot and place back in mixing bowl. Add seasoning packet a mix well(you’ll only need 1/2 - 3/4 of packet for 1lb of chicken. Use entire packet if you choose to double the recipe)
5. Add can of Rotel to instant pot, stirring to scrape the browned bits off the bottom. Once tomatoes come to a simmer, turn off sauté mode.
6. Add chicken back to instant pot and turn on to manual cook. High pressure for 8-9 minutes
7. Once finished, let rest for 8 minutes before releasing pressure.
8. After resting, open the instant pot and place chicken in a clean mixing bowl.
9. Shred chicken and add cilantro and more slat/seasoning to taste as needed

You can use this chicken to make chicken bowls, tacos, or like I did, chicken burritos!

Let me know if you give this a try!

Start your day with a little You can do this workout anywhere! Don't have a jump rope? No problem, sub in some ski ju...
05/15/2022

Start your day with a little You can do this workout anywhere! Don't have a jump rope? No problem, sub in some ski jumps! (lateral jumping from side to side)⁠
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Let us know if you give this a go in the comments below ⬇️

It’s clear we need more pictures, because we are lucky to have so many AMAZING moms at CCB, we couldn’t possibly fit the...
05/08/2022

It’s clear we need more pictures, because we are lucky to have so many AMAZING moms at CCB, we couldn’t possibly fit them all in this post. Happy Mother’s Day! Thank you for being part of our special community ❤️

Huge shout to Sara! Tonight she competed in her first National meet, finishing 4/6 with a 48KG sn**ch & 64KG clean & jer...
04/24/2022

Huge shout to Sara! Tonight she competed in her first National meet, finishing 4/6 with a 48KG sn**ch & 64KG clean & jerk.

Sara trained incredibly hard to qualify for this meet just last month, so our goal today was to have fun, make a total, and enjoy the experience of her first national meet! 🏋🏻‍♀️❤️

She crushed it and we are so proud of her!

Yesterday we had 8 athletes compete at the Kiowa Weightlifting March Madness! This was the very first time Max, Lance, a...
03/13/2022

Yesterday we had 8 athletes compete at the Kiowa Weightlifting March Madness! This was the very first time Max, Lance, and John competed and these fellas crushed it!
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Max went 6/6, making all his lifts and finishing the day with a PR in both the sn**ch & clean jerk! He finished with a 58kg sn**ch & 83kg clean & jerk and 3rd place overall in his division 🥉
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Coach Lance also went 6/6 ending the day with a new sn**ch PR at 68kg and tied his best C&J at 85kg. He also took 1st place in his division 🥇
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John finished 5/6 on the day. He finished with a 75kg sn**ch and 100kg clean & jerk giving him a 175kg and first place in his division!
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Artonya started us off for ladies. She went 5/6 ending with a 41kg sn**ch and a new PR C&J of 57kg. She set new competition PRs in all lifts, increased her total by 8kg since November, and took 2nd place in her division at her 2nd meet ever!
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Vicki went 4/6 finishing the day with new competition PRs overall with a 48KG sn**ch, 61kg C&J and a 4kg increase on her total from January! Vicki took 🥇in her division! This was also only the 2nd time Vicki has competed.
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Emma hasn’t competed in over 2.5 years and today she crushed it! She went 5/6, setting huge competition PR’s. She tied her best sn**ch at 51kg and got that 70kg clean & jerk she’s been chasing! Emma added 37kg to her total over her last competition and took 2nd in her division!
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This was a big meet for Sara. A lot more pressure than normal as she’s been working hard to qualify for Master’s Nationals next month. Well, she did it! Sara went 4/6, finishing 2nd in her division with a 53kg sn**ch and 66kg C&J. She added 11kg to her total since November as well as learned how to split jerk. Sara & Coach Steph will head to Utah next month for Masters Nationals!
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This was Coach Baley’s first time back on the platform in 3 years! She did awesome, especially since she got up extra early to help coach Steph with the earlier sessions. She finished the day going 5/6 and was so close to hitting a new sn**ch PR! She took first place in her division with a 54kg sn**ch and 72kg C&J!
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Thank you Kiowa Weightlifting for hosting a great meet!

We are so lucky to have so many incredible women at Capital City! Thank you so much for being such an inspiration to oth...
03/08/2022

We are so lucky to have so many incredible women at Capital City! Thank you so much for being such an inspiration to others 💪🏻💪🏻💪🏻Today we celebrate you! Happy

MARCH BINGO MADNESS starts tomorrow! Who’s ready? 🙋🏻‍♀️🙋🏻‍♀️🙋🏻‍♀️Some of the things we’ll be working on include:Consiste...
02/28/2022

MARCH BINGO MADNESS starts tomorrow! Who’s ready? 🙋🏻‍♀️🙋🏻‍♀️🙋🏻‍♀️
Some of the things we’ll be working on include:
Consistency ☑️
Increasing Daily Activity ☑️
Building a Mobility Routine ☑️
Planning Ahead ☑️
Goal Setting ☑️
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Check your emails for more details and resources 💪🏻💪🏻

Address

1255 Broadway Street NE Suite 110
Salem, OR
97301

Telephone

+15035093709

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