Strength and Conditioning

Strength and Conditioning

Summer Weight Room Hours:

Monday - Thursday  (starting June 1st)
(Tues - Speed/Agility Focus)

     8:30 - 9:30  Early Bird Session
     9:30 - 10:15  Session 2
    10:15 - 11:00  GIRLS only

Middle School Summer Weight Room Hours:

Monday and Wednesday 11:15 - 12:00
June 13th- July 27th (Closed July 4th)
Open to all incoming 7th and 8th Graders
No sign-ups necessary

Regular Weight Room Hours:

All students are welcome to use the weight room.
Click the Schedule Button below to see what sports have priority on certain days.

After School: 3 p.m. - 6 p.m.

Weight Room Schedule


The Pembroke Hill Strength and Conditioning program aims to develop life-long health and wellness in our students in direct support of the athletic department.


  • Teach proper movement patterns and exercise techniques
  • Team Building
  • Injury Prevention
  • Maximize Athletic Development

Raider Nutrition Pillars

  • Meet your energy needs
  • Hydrate
  • Eat often
  • Consume a balanced and varied diet
  • Food first

Raider Performance Nutrition Principles

Coach McGriff earned his master’s degree in Exercise Science from the California University of Pennsylvania. He served in the United States Navy as an Operations Officer after earning his bachelor’s degree in Nutrition and Fitness from the University of Missouri. He has been the Strength and Conditioning Coach for the Pembroke Hill School since 2013. Prior to coaching, he worked as a personal trainer and group exercise instructor. He is a Certified Strength and Conditioning Specialist (CSCS) through the NSCA, and a Strength and Conditioning Coach-Certified (SCCC) through the CSCCa. He holds certifications through NASM, USAW, and NASE. He is a fitness enthusiast who practices what he preaches regularly. As a coach, he shares in his athletes’ aspirations and aims to make the world stronger.