Split Squat Correction #2

Best gym in York, PA

Last week, we explained that one of the main culprits in performing the split squat correctly was the set up.  If you forget or didn’t see it, check it out here: This week’s correction is again, the set up.  Lots of times, people set up too narrow.  In the video below, Amber sets too narrow.  … Read more

Selina Jackson Testimonial

Selina Jackson has been training at First Capital Gym since early 2017Unless she has to travel for work, Selina comes in twice per week at our evening Small Group Training Sessions Selina is a great presence here at First Capital Gym and we love seeing the improvement!Check out what she got to say: For more information … Read more

Progression to Split Squat

Gym York PA

Last week, we showed how we progress the split squat starting from body weight to a suitcase hold. In case you missed it, here it is: Once somebody has a pretty good grasp of those variations, we will progress to two kettlebells (sometimes dumbbells).  35# and more is the weight we like to see members hit … Read more

Veggie Pinwheels

These were a pretty big hit at our recent open house! Thank you to everyone who came out! As requested, here is the recipe! Veggie Pinwheels Ingredients: 1 (8 count) pack of spinach tortilla wraps 1 (8 ounce) container of whipped cream cheese 1 packet of ranch seasoning mix (I used the store brand generic) … Read more

Foam Rolling

Foam rolling and other soft tissue techniques have been a staple in our programming for years. Foam rolling has caught on to the masses in recent times. You may even see them in big box gyms now. At First Capital Gym, we instruct our members and athletes to use the roller to find tender areas … Read more

Kettlebell Push Press

The Kettlebell Push Press is one of our favorites at First Capital Gym.  We feel it’s a great exercise for overall for strength and an excellent substitute for athletes who can’t Olympic lift.  You could also use as part of a complex or conditioning circuit. With the push press, you want to coordinate the lower … Read more


The TRX Row is a great exercise.  This is a STAPLE at First Capital Gym. Since using the TRX back in 2010, I have yet found somebody who couldn’t perform them. If somebody had an issue performing them, they were usually doing them incorrectly or their set up needed help. Common issues we see with … Read more

Recipe: Beef Tortillas

Beef Tortillas Ingredients: 3lb beef chuck roast 1 bunch of cilantro 6 cloves garlic 1 lime 1 tsp oregano 1/4 cup dried onion 1 cup beef broth 2 TBSP tomato paste 16 oz jar of picante sauce 1 TBSP chili powder 1 tsp cumin Place roast in instant pot or crock pot. Mix all remaining … Read more

Congratulations to First Capital Gym coach Amber

Congratulations to First Capital Gym coach Amber for successfully completing The Precision Nutrition Level 1 Certification.  This certification is one of the top certifications in the fitness industry.  Amber has spent months and long hours to complete this.  Anytime she had a half hour or so, she was studying for this. As a person who … Read more