Foundations
Six weeks, twelve sessions, max four people. Squat, press, deadlift, carry — taught from an empty bar. Finish it and you can walk into any class.
$249 one-off
03 / OpenMon–Fri 05:00–21:00
Sat–Sun 07:00–14:00
LOG 001 — FORT LAUDERDALE, FL — EST. 2017
Barbells. Coaches. Nothing else.
No mirrors, no machines, no sales pitch. 24 racks, six coaches, and a program written on a whiteboard every morning at 05:00.
§01 / Today's board
Today's board
Thursday — Lower / Pull
- ABack squat5×5@ 80%
- BRomanian deadlift4×8
- CSled push6×40yd
- DFarmer carry4×60yd
- FKettlebell swings, for time100
Written by hand at 05:00. Scaled for you by a coach, every class. New here? You start with Foundations, not with this.
§02 / Programs + prices
Pick a bar
No contracts. No joining fee.
Cancel by text message.
Barbell Club
Unlimited coached classes, max ten lifters per coach. The board's program, scaled to your numbers, logged every session.
$169 / month
Personal training
Your own coach and your own program. 60 minutes. Good for a meet, a comeback from injury with your clinician's sign-off, or a busy calendar.
$85 / session · 10 for $780
Open gym
A rack, a bar, calibrated plates, and nobody bothering you. All opening hours. Foundations or a coach's check-off required.
$89 / month
Teen barbell
Tue + Thu, 16:30, after school. Technique first, load second. Parents watch free and usually end up joining.
$129 / month
Drop-in
Visiting lifters welcome. Text ahead, bring your own belt, rerack your plates.
$25 / day · $70 / week
§03 / Timetable
The week
BB = Barbell Club · FND = Foundations
OLY = Olympic lifting · TEEN · — = open gym
| Time | Mon | Tue | Wed | Thu | Fri | Sat |
|---|---|---|---|---|---|---|
| 05:30 | BB | BB | BB | BB | BB | — |
| 06:30 | BB | FND | BB | FND | BB | — |
| 09:00 | BB | — | BB | — | BB | BB |
| 12:00 | BB | BB | BB | BB | BB | OLY |
| 16:30 | — | TEEN | — | TEEN | — | — |
| 17:30 | BB | BB | BB | BB | BB | — |
| 18:30 | BB | OLY | BB | FND | OLY | — |
§04 / The log
Receipts
4.9 out of 5 — 264 Google reviews
Latest: 12 Sep 2026
I'm 58 and had never touched a barbell. Foundations started me with a broomstick. Four months later I pulled 185 and nobody made it weird.
The coaches actually coach. Renzo fixed a hip shift in my squat that three other gyms never noticed.
Cancelled once when I moved. One text, done, no guilt trip. Moved back and rejoined the same week.
Loud music, quiet egos. My daughter does teen barbell and now corrects my deadlift at home.
PR bell — last seven days
| 16 SEP | Dana M. | Deadlift | 315 lb | +10 |
| 15 SEP | Luis O. | Press | 155 lb | +5 |
| 15 SEP | Carol D. | Squat | 135 lb | +10 |
| 13 SEP | Jen K. | Clean | 165 lb | +5 |
| 12 SEP | Theo B. | Squat | 405 lb | +15 |
§05 / House rules + coaches
How it works
Opened 2017 by two coaches
and one used power rack.
- 1Rerack your plates.
- 2Chalk stays in the bowl.
- 3Nobody cares what's on your bar.
- 4Log it or it didn't happen.
- 5Show up.
Head coach / owner
Renzo Alvarado
CSCS · USAW L2 · 14 years coaching. Competed at 93 kg. Writes the board.
Coach / Foundations lead
Tasha Whitlock
NSCA-CPT · former collegiate thrower. Has taught 400+ people their first squat.
Coach / Olympic lifting
Bram Okonjo
USAW L1 · national-level masters lifter. Runs Tue, Fri and Sat OLY.
Coaching is not medical care. If you're injured or managing a condition, bring your clinician's guidance and we'll program around it.
§06 / Where
Find the door
26.1421° N, 80.1567° W
Grey roll-up door. No sign. Follow the noise.
Address
2217 NW Foundry Row, Bay 4
Fort Lauderdale, FL 33311
Free lot, 30 spaces. Bike rack inside.
Members drive in from
- Fort Lauderdale 00 min
- Wilton Manors 07 min
- Oakland Park 09 min
- Lauderdale Lakes 11 min
- Plantation 14 min
- Pompano Beach 18 min
Hours
- Mon–Fri 05:00–21:00
- Saturday 07:00–14:00
- Sunday 07:00–14:00, open gym
- Holidays One class, 09:00
§07 / Start
First one's free.
45 minutes with a coach. We look at how you move, you try the lifts with an empty bar, and we tell you honestly which program fits. No pitch at the end.