Strength & Conditioning

Regular Weight Room Hours

All upper school students are welcome to use the weight room.

Cardio Room: Daily 8:30 a.m. - 5:30 p.m.
Weight Room: 8:30 a.m. - 3:30 p.m. (Open Workouts)
Before School (Off-Season Sports): 
Monday - Wednesday: 7 - 8 a.m. 
Thursdays: 8:30 - 9:30 a.m.
After School: 3:30 - 5:30 p.m. (In-Season Sports)

*All athletic facilities are closed the first Thursday of the month until 9:30a.m.*

Click the Schedule Button below to see what sports have priority on certain days.

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

Sam McGriff



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.