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Registration is now OPEN for this year's 3-day camp! ⭐Ages 12 & Up ⭐️ 3 educational seminars on sports related topics including nutrition and injury prevention. ⭐️ Each day athletes will get to put their fitness to the test with uniquely programmed workouts. ⭐️ Protocol Sports Performance T-shirt ⭐️ Registration: $225 (get $50 off registration when you refer someone else) - discounts available for current student members Limited spots available - Don't wait! Use the link in our bio to register now!

Strong legs = Strong life 💪🏼 #strengthtraining #fitness #groupfitness #decaturalabama

Registration Opens May 1st for Protocol Sports Performance - summer series 👏 This 3-day camp is designed to improve sports performance by teaching the fundamentals of strength training, plyometrics, and mvoement effiecency Ages 12 & Up #speedandagility #StrengthTraining #kidscamp #sportscamp

“What Will Jerry Do Next??” A Saga Show Jerry some love in the comments! He has been killing it lately 👏🏼

Strong now. Strong later. 💪 For women, working out isn’t just about how you look—it’s about how you age. Strength training can: • Help increase bone density → lowering the risk of osteoporosis • Support brain health → reducing risk of Alzheimer’s • Improve balance, coordination, and overall independence Muscle isn’t just aesthetic—it’s protective. It’s longevity. It’s confidence. The best time to start was years ago. The next best time? Today. DM us to start today ✨

Upcoming Bring A Friend Day! Mark your calendars for May 7th 📆 Bring a friend to any class on May 7th for FREE! ✨ DM us for more info!

We're excited to be bringing Refine PT & Performance into CrossFit Protocol on Tuesday afternoons! Refine is your on-site resource to keep you moving well and address any aches and pains that may arise. If you would like to book a session email Bthomas@refineptp.com or call (256)973-1552

Murph prep going hard! 🏃🏻‍♂️💨 What is “Murph”? 🇺🇸 “Murph” is a Hero Workout in CrossFit, created to honor Michael P. Murphy, a Navy SEAL who was killed in action during Operation Red Wings. The Workout: • 1 mile run • 100 pull-ups • 200 push-ups • 300 air squats • 1 mile run Traditionally done wearing a 20/14 lb vest—but can always be scaled. Why we do it: Murph isn’t just about fitness. It’s about grit, sacrifice, and pushing through when things get uncomfortable. It’s a chance to honor those who gave everything—and to do something hard on purpose. Wanna give it a try? We’ll be doing Murph May 23rd 🇺🇸 #groupfitness #strengthtraining #strong #gym #decaturalabama

The shoulder press is one of the best movements for building strong, stable overhead strength—but only if you’re doing it right. Key Focus Points: ⭐️Start with the bar/dumbbells at shoulder height ⭐️Keep your core tight (no leaning back into a mini backbend) ⭐️Press straight overhead, finishing with biceps by your ears ⭐️Keep ribs down + avoid overextending your lower back Common Mistake: ❌Turning it into more of an incline press by arching your back. If your ribs are flaring, the weight is probably too heavy. Why it matters: 💪🏼Strong shoulders = better stability, better lifts, and less risk of injury in and out of the gym.