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.
Competition Team Coach
CrossFit L-1 | CrossFit L-2 | USA Weightlifting L-1 | Precision Nutrition- PN1
Head Guy
PhD Biomechanics | MS Coaching Science | BS Exercise Physiology | CrossFit L-1 | NSCA-CSCS | USA Track & Field L-3 | USA Weightlifting L-2
Coach & Facility Director
MS Human Performance & Sport Psychology | BS Exercise Science | NSCA-CSCS | USA Track & Field L-1
Director of Operations
BS | USA Weightlifting L-1 Sport Performance | USA Track & Field L-1
Coach
MS Sport Management | NSCA-CSCS | USTFCCCA TFTC
Coach
BA Exercise & Sport Science | NSCA-CSCS | USA Track & Field L-1 | USTFCCCA TFTC
Coach
BS Human Performance | NSCA-CSCS | USA Weightlifting L-1 | NASM – CPT | USTFCCCA TFTC
Coach
MS Exercise Science | BS Kinesiology | NSCA-CSCS | Precision Nutrition- PN1 | RPR-1
Nutrition & Community Director
BS Kinesiology | NSCA-CSCS | USA Track & Field L-1 | USA Weightlifting L-1 | Precision Nutrition PN1
Coach
BA Health and Human Kinetics | NSCA-CSCS | USTFCCCA TFTC | USA Weightlifting L-1 Sport Performance
Coach
MS Kinesiology | ACSM-CPT | CrossFit L-1 | NSCA-CSCS | USA Weightlifting L-1
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
EVERY CROSSFIT MEMBERSHIP COMES WITH ACCESS TO ATHLETIC LAB'S PERFORMANCE FITNESS CLASSES. IT'S LIKE A FREAKIN' FITNESS BUFFET.
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:
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 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:
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:
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:
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:
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.
2 Lap Jog
8′ Dynamic Stretches
12′ Cap
2-4-6-8-10…etc
Bike Calories
Plate V-ups
Box Jump Over
12′ Cap
2-4-6-8-10…etc
Row for distance (x50 = meters)(100-200-300..)
Super Burpee
DB Walking Lunge (ea.)
Accessory strength
Mini band lateral walk 2x10e
Plank walkouts 2×8 (3-4 steps out + back in)
Wtd SL Calf …
Front Squat x4,3,2,1 warm up to 75-80% of back squat max
EMOM x3e alternating, both at 75-80% of back squat
1. 3 Back squats
2. 1 Front squat
SL RDL 4x5e
SA DB Row 4x6e (push weight)
8’ Amrap
4e SA DB …
Squat Snatch 2×3, 4×2
4 Rounds for Time (16’ Cap)
Run to Curb
20 American KB Swings (24/16kg)
15 Box Jumps (24/20″)
10 KB SA OH Reverse Lunges (5e)(24/16kg)
Accessory 2-3x
DB Back Fly x8
DB Glute Bridge x12
