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
We Triple Dirty Dog Dare you to find a better looking or more credentialed staff.
Associate Director
BS Human Performance | NSCA-CSCS | USA Weightlifting L-1 | NASM – CPT | USTFCCCA TFTC
Head Guy
PhD Biomechanics | MS Coaching Science | BS Exercise Physiology | CrossFit L-1 | NSCA-CSCS | USA Track & Field L-3 | USA Weightlifting L-2
Competition Team Coach
CrossFit L-1 | CrossFit L-2 | USA Weightlifting L-1 | Precision Nutrition- PN1
Director of Coaching & Community
BA Exercise & Sport Science | NSCA-CSCS | USA Track & Field L-1 | USTFCCCA TFTC
Director of Operations
BS | USA Weightlifting L-1 Sport Performance | USA Track & Field L-1
Coach
MS Sports Performance | BS Athletic Training | NSCA-CSCS | USA Weightlifting L-1 | Precision Nutrition- PN1 | NASM-CES
Coach
MS Exercise Physiology | BS Exercise Science | NSCA-CSCS | USA Weightlifting L-1
Coach
MA Exercise Physiology | BS Physical Education | NSCA-CSCS | USAW-L1 | NASM-CPT
Weightlifting Coach
BS Exercise Science | MA Sports Performance | NSCA-CSCS | USA Weightlifting L-2 | USA Weightlifting L-1
Coach
ACSM-CPT
Coach
MS Kinesiology | BS Sports Studies | NSCA-CSCS
Coach
CrossFit 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
EVERY CROSSFIT MEMBERSHIP COMES WITH ACCESS TO ATHLETIC LAB'S PERFORMANCE FITNESS CLASSES. IT'S LIKE A FREAKIN' FITNESS BUFFET.
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:
CrossFit is constantly varied functional movements performed at high intensity across broad time and modal domains. In other words, you’ll develop strength, endurance and lots of other good stuff and never get bored while doing it because the workouts are always fresh and fun.
Schedule:
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:
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 experienced lifters as well as athletes looking to compete in weightlifting.
Schedule:
This class brings true sports performance training to our Performance Fitness membership base. Develop explosive power and strength in a fun and engaging format. We’ll incorporate high powered sprints, plyometrics, and explosive strength work. The format will follow one more commonly used with our sports performance athletes.
Schedule:
We’ll focus on developing strength in basic barbell movements like the squat, deadlift and press. The class structure will follow a planned and progressive format that will see each session build on the one that preceded it. Members are encouraged to follow along long term to maximize gains but could also hop in on the class when they’d like a change of pace.
Schedule:
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:
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:
Foundations is our introduction class for those new to our style of training. This 3 day sequential class ensures you can join our other classes seamlessly. We’ll introduce you to all the terminology and movements that we use in our more advanced classes.
Schedule:
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
If you're looking for a constant stream of our WODs, THIS PAGE is what you're looking for.
12’ Dynamic Warm-up (Multi-directional locomotion + Dynamic Stretches)
10’ AMRAP
7 Burpees
8 Push-ups
9 V-ups
10 Alt. Lunge Jumps
Rest 3’
For Time (20’ Cap)
Run 1 Lap
50 Walking Lunges (25 ea)…lunges should be out & back
Run 1 Lap
40 Walking Lunges (20 …
EMOM – 4 Rounds
1. 6-10 Ring Push-ups
2. 6-10 Double KB Cleans
3. AMRAP Double-Unders (Cut off at 30 reps)
10’ AMRAP
20/15 Cal Row
20 Box Jump-Overs (24/20”)
Rest 2’
10’ AMRAP
16/12 Cal Bike
16 SL Alt. V-ups
Thruster 7, 5, 3
Building from light to moderate load. Focus on movement efficiency.
“Fran” (Benchmark WOD – Record for ZP)
For Time: (12’ Cap)
21-15-9
BB Thrusters (44/30kg)
Pull-ups
Facility Records:
Mike Young 2:43
Lauren McGowan 3:25
Scaling options:
Thrusters – scale load
Pull-ups – …
