The Legends Are True.

We provide expertly administered intelligent CrossFit programing with a virtual buffet of complimentary programs out of the Athletic Lab Sports Performance Training Center. The facility is awesome. Our coaches are even awesomer.

  • Start where you are. Use what you have. Do what you can.
    Arthur Ashe
  • Hiding from your weaknesses is a recipe for incapacity and error.
    Greg Glassman
  • I hated every minute of training, but I said, 'Don't quit. Suffer now and live the rest of your life as a champion.
    Muhammad Ali
  • Squat, jump, climb, throw, lift.
    Greg Glassman
  • The secret of getting ahead is getting started.
    Mark Twain
  • No, it doesn't ever get any easier. You wouldn't want it to either.
    Greg Glassman

Our Dream Team

We Triple Dirty Dog Dare you to find a better looking or more credentialed staff.

Keith Crowder

Competition Team Coach

CrossFit L-1 | CrossFit L-2

Mike Young, PhD

Head Guy

PhD Biomechanics | MS Coaching Science | BS Exercise Physiology | CrossFit L-1 | NSCA-CSCS | USA Track & Field L-3 | USA Weightlifting L-2

Greg Gustin, MS

Coach & Facility Director

MS Human Performance & Sport Psychology | BS Exercise Science | NSCA-CSCS | USA Track & Field L-1

Cate Young

Director of Operations

BS | USA Weightlifting L-1 Sport Performance | USA Track & Field L-1

Devin Cornellius, MS

Coach

MS Sport Management | USTFCCCA TFTC

Alex Penner

Coach

BA Exercise & Sport Science | NSCA-CSCS | USA Track & Field L-1 | USTFCCCA TFTC

Austin Both

Coach

BS Human Performance | NSCA-CSCS | USA Weightlifting L-1 | NASM – CPT | USTFCCCA TFTC

Andy Sherman, MS

Coach

MS Exercise Science | BS Kinesiology | NSCA-CSCS | Precision Nutrition- PN1 | RPR-1

Stephanie Funderburk

Nutrition & Community Director

BS Kinesiology | NSCA-CSCS | USA Track & Field L-1 | USA Weightlifting L-1 | Precision Nutrition PN1

Matt Hunter

Coach

BA Health and Human Kinetics | NSCA-CSCS | USTFCCCA TFTC | USA Weightlifting L-1 Sport Performance

Chris Hoina, MS

Coach

MS Kinesiology | ACSM-CPT | CrossFit L-1 | NSCA-CSCS | USA Weightlifting L-1

Jarrod Nobbe, MA

Weightlifting Coach

BS Exercise Science | MA Sports Performance | NSCA-CSCS | USA Weightlifting L-2 | USA Weightlifting L-1

  • Start where you are. Use what you have. Do what you can.
    Arthur Ashe
  • Hiding from your weaknesses is a recipe for incapacity and error.
    Greg Glassman
  • I hated every minute of training, but I said, 'Don't quit. Suffer now and live the rest of your life as a champion.
    Muhammad Ali
  • Squat, jump, climb, throw, lift.
    Greg Glassman
  • The secret of getting ahead is getting started.
    Mark Twain
  • No, it doesn't ever get any easier. You wouldn't want it to either.
    Greg Glassman

PERFORMANCE FITNESS

EVERY CROSSFIT MEMBERSHIP COMES WITH ACCESS TO ATHLETIC LAB'S PERFORMANCE FITNESS CLASSES. IT'S LIKE A FREAKIN' FITNESS BUFFET.

Olympic Weightlifting

This 60 minute class focuses on the Snatch, Clean & Jerk and their related lifts. Learn these complex lifts from coaches certified by USA Weightlifting. The lifts require a unique combination of strength, flexibility, power, and coordination not found elsewhere in sport. Get fit and strong while you learn these highly technical lifts under the watchful eye of one of our expert coaches. The class is appropriate for novices as well as athletes looking to compete in weightlifting.

Schedule:

  • Mon through Thurs @ 6pm
  • Saturday @ 11am

Endurance

Our popular Endurance class provides a more aerobically focused training session that incorporates aspects of strength and metabolic conditioning. The workouts typically incorporate running, rowing or cycling in HIIT style training. You’ll work hard. And we often take advantage of the surrounding parks and greenways. All training is done under the supervision of our expert coaches.

Schedule:

  • Mon @ 6pm
  • Wed @ 6am
  • Sat @ 9am

Movement & Mobility

This class is focused on movement and mobility. You’ll enhance your functional range of motion and strength using bodyweight movements. You’ll work on asymmetries, imbalances, and restrictions that are limiting your performance and increasing your likelihood for injury. We use PNF, Functional Range Conditioning and Self Myofascial Release techniques to restore tissue length and help improve your body’s efficiency.

Schedule:

  • Wed @ 5pm
  • Sat @ 10am

Competition Team

Our Competitive Team sessions are 90 minutes in length intended to provide a higher level for our members seeking to compete in events like CrossFit competitions and Spartan Races. We lift heavier and use more challenging movements. All training is done under the supervision of our expert coaches to maximize your performance and skill. Because of the advanced nature of this class an invitation is required to attend.

Schedule:

  • Tues, Wed & Fri @ 5:30pm
  • Sat @ 11am

Senza Bootcamp

Senza is our twist on bootcamp training. Senza is Italian for ‘without.’ This fast-paced and up-tempo 45 minute class is taught without barbells, technical weightlifting movements, and pretense. The class is the perfect fit for those looking to get back in the gym after a long absence or members who want a break from the normal competitive atmosphere of our other Performance Fitness classes.

Schedule:

  • Mon, Wed & Fri @ 7am
  • Tues & Thurs @ 5:15am, 9am & 5:15pm

SwOly

Our SwOly class is mix of Olympic weightlifting and traditional bodybuilding style training. The first half of the class is focused on athletic power development using weightlifting movements like the Clean & Jerk and the Snatch. The second half of the session is dedicated to bodybuilding exercises and methods. It’s the perfect class for people who are looking to develop a strong athletic looking body.

Schedule:

  • Mon & Fri @ 5pm

Folks We Work With

Dinero


    • 12 Month Signup
      $149.95per month
      • UNLIMITED CrossFit classes
      • Expert Coaching
      • Access to Endurance Classes
      • Access to SwoLy Classes
      • Access to Senza Bootcamp Classes
      • Access to Weightlifting Classes
      • Access to Mobility Classes
      • Access to Competition Team (on invite)

    • 6 Month Signup
      $159.95per month
      • UNLIMITED CrossFit classes
      • Expert Coaching
      • Access to Endurance Classes
      • Access to SwoLy Classes
      • Access to Senza Bootcamp Classes
      • Access to Weightlifting Classes
      • Access to Mobility Classes
      • Access to Competition Team (on invite)

    • 3 Month Signup
      $169.95per month
      • UNLIMITED CrossFit classes
      • Expert Coaching
      • Access to Endurance Classes
      • Access to SwoLy Classes
      • Access to Senza Bootcamp Classes
      • Access to Weightlifting Classes
      • Access to Mobility Classes
      • Access to Competition Team (on invite)

    • Month to Month
      $179.95per month
      • UNLIMITED CrossFit classes
      • Expert Coaching
      • Access to Endurance Classes
      • Access to SwoLy Classes
      • Access to Senza Bootcamp Classes
      • Access to Weightlifting Classes
      • Access to Mobility Classes
      • Access to Competition Team (on invite)

    • 12 Month Signup
      $135.95per month
      • Access to CrossFit classes
      • Expert Coaching
      • Access to Endurance Classes
      • Access to SwoLy Classes
      • Access to Senza Bootcamp Classes
      • Access to Weightlifting Classes
      • Access to Mobility Classes
      • Access to Competition Team (on invite)

    • 6 Month Signup
      $144.95per month
      • Access to CrossFit classes
      • Expert Coaching
      • Access to Endurance Classes
      • Access to SwoLy Classes
      • Access to Senza Bootcamp Classes
      • Access to Weightlifting Classes
      • Access to Mobility Classes
      • Access to Competition Team (on invite)

    • 3 Month Signup
      $153.95per month
      • Access to CrossFit classes
      • Expert Coaching
      • Access to Endurance Classes
      • Access to SwoLy Classes
      • Access to Senza Bootcamp Classes
      • Access to Weightlifting Classes
      • Access to Mobility Classes
      • Access to Competition Team (on invite)

    • Month to Month
      $162.95per month
      • Access to CrossFit classes
      • Expert Coaching
      • Access to Endurance Classes
      • Access to SwoLy Classes
      • Access to Senza Bootcamp Classes
      • Access to Weightlifting Classes
      • Access to Mobility Classes
      • Access to Competition Team (on invite)

    • 12 Month Signup
      $121.95per month
      • Access to CrossFit classes
      • Expert Coaching
      • Access to Endurance Classes
      • Access to SwoLy Classes
      • Access to Senza Bootcamp Classes
      • Access to Weightlifting Classes
      • Access to Mobility Classes
      • Access to Competition Team (on invite)

    • 6 Month Signup
      $129.95per month
      • Access to CrossFit classes
      • Expert Coaching
      • Access to Endurance Classes
      • Access to SwoLy Classes
      • Access to Senza Bootcamp Classes
      • Access to Weightlifting Classes
      • Access to Mobility Classes
      • Access to Competition Team (on invite)

    • 3 Month Signup
      $137.95per month
      • Access to CrossFit classes
      • Expert Coaching
      • Access to Endurance Classes
      • Access to SwoLy Classes
      • Access to Senza Bootcamp Classes
      • Access to Weightlifting Classes
      • Access to Mobility Classes
      • Access to Competition Team (on invite)

    • Month to Month
      $145.95per month
      • Access to CrossFit classes
      • Expert Coaching
      • Access to Endurance Classes
      • Access to SwoLy Classes
      • Access to Senza Bootcamp Classes
      • Access to Weightlifting Classes
      • Access to Mobility Classes
      • Access to Competition Team (on invite)

    • Weightlifting
      $149.95per month
      • Access to CrossFit classes
      • Expert Coaching
      • Access to Weightlifting Classes
      • Access to Strength Classes
      • Access to Endurance Classes
      • Access to SwOly Classes
      • Access to Senza Bootcamp Classes
      • Access to Mobility Classes
      • Access to Competition Team (on invite)

    • 8 Week Strength Block
      $149.95per month
      • Access to CrossFit classes
      • Expert Coaching
      • Access to Weightlifting Classes
      • Access to Strength Classes
      • Access to Endurance Classes
      • Access to SwOly Classes
      • Access to Senza Bootcamp Classes
      • Access to Mobility Classes
      • Access to Competition Team (on invite)

    • Weightlifting PLUS Strength
      $164.95per month
      • Access to CrossFit classes
      • Expert Coaching
      • Access to Weightlifting Classes
      • Access to Strength Classes
      • Access to Endurance Classes
      • Access to SwOly Classes
      • Access to Senza Bootcamp Classes
      • Access to Mobility Classes
      • Access to Competition Team (on invite)

  • Start where you are. Use what you have. Do what you can.
    Arthur Ashe
  • Hiding from your weaknesses is a recipe for incapacity and error.
    Greg Glassman
  • I hated every minute of training, but I said, 'Don't quit. Suffer now and live the rest of your life as a champion.
    Muhammad Ali
  • Squat, jump, climb, throw, lift.
    Greg Glassman
  • The secret of getting ahead is getting started.
    Mark Twain
  • No, it doesn't ever get any easier. You wouldn't want it to either.
    Greg Glassman

So You Want To See Our WOD?

If you're looking for a constant stream of our WODs, THIS PAGE is what you're looking for.

Performance Fitness SwOly 12.14.18

Posted in - SwOly WODs
on December 13th, 2018 0 Comments

Snatch 4×2 Building up
Snatch 8×1 EMOM @85%+

Snatch Balance + OH Squat 4×1 (try to work at 100% of snatch max)

Incline DB Press 2×10, 2×8
Straight Arm Band Pulldown 4×12
Extended Plank 3x25s

GFB Friday
SA DB Tricep Kickback 2x12e
Hammer …

Read more →