Cary Crossfit WOD 3.22.19
Heavy Sled Push 6x20m
Wtd. Pullup 4×5
Plate Straight Leg Sit up 4×10
5 rounds for time
5x BB Sumo deadlift high pull (45/30kg)
10 Toes to Bar
5x Thruster (45/30kg)
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 | USA Weightlifting L-1 | Precision Nutrition- PN1
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)
Sign Up
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)
Sign Up
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)
Sign Up
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)
Sign Up
-
Weightlifting$149.95per monthAccess to CrossFit classes- Expert Coaching
- Access to Weightlifting Classes
Access to Strength ClassesAccess to Endurance ClassesAccess to SwOly ClassesAccess to Senza Bootcamp ClassesAccess to Mobility ClassesAccess to Competition Team (on invite)
8 Week Strength Block$149.95per monthAccess to CrossFit classes- Expert Coaching
Access to Weightlifting Classes- Access to Strength Classes
Access to Endurance ClassesAccess to SwOly ClassesAccess to Senza Bootcamp ClassesAccess to Mobility ClassesAccess to Competition Team (on invite)
Weightlifting PLUS Strength$164.95per monthAccess to CrossFit classes- Expert Coaching
- Access to Weightlifting Classes
- Access to Strength Classes
Access to Endurance ClassesAccess to SwOly ClassesAccess to Senza Bootcamp ClassesAccess to Mobility ClassesAccess 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 3.22.19
Clean Pull + Clean + Jerk 5×1
Clean + Jerk 4×1
Seated DB Shoulder Press 4×10 (seated on floor if mobility allows)
DB Supine Rolling Tricep Extensions 4×8 (heavier than strict tri ext.)
Standing Landmine core rotations 4x8e
Cary Crossfit WOD 3.21.19
Squat Snatch 6×2
Intervals 5×20″ on 10″ off at each exercise. 60″ between exercises
Kb swing
BW Squat
Pushup
V-ups
Score = total of lowest round from each exercise
3x300m Row on 2:15
Read more →