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.

Austin Both

Assistant Director

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

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

Keith Crowder

Competition Team Coach

CrossFit L-1 | CrossFit L-2 | USA Weightlifting L-1 | Precision Nutrition- PN1

Alex Penner

Coach

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

Cate Young

Director of Operations

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

Devin Cornellius, MS

Coach

MS Sport Management | NSCA-CSCS | USTFCCCA TFTC

Andy Sherman, MS

Coach

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

Vanessa Batchelor, MS

Coach

MS Exercise Physiology | BS Exercise Science | NSCA-CSCS | USA Weightlifting L-1

Craig Kleinberg, MS

Coach

MA Exercise Physiology | BS Physical Education | NSCA-CSCS | USAW-L1 | NASM-CPT

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

Drake Webster

Coach

BS Kinesiology | CrossFit L-1 | NSCA-CSCS | USA Track & Field L-1 | 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.

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 @ 8am

CrossFit

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:

  • Mon & Fri @ 5:45am
  • Tues & Thurs @ 6am
  • Mon, Tues, Wed & Fri @ 11am
  • Mon-Fri @ 5pm & 6pm
  • Mon 7pm
  • Sat @ 10am

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 @ 5:45am
  • Thurs @ 11am
  • Sat @ 9am

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 experienced lifters as well as athletes looking to compete in weightlifting.

Schedule:

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

LabFit

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:

  • Tues @ 5pm

Strength

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:

  • Thurs @ 5pm

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

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, 9:30am

Foundations

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:

  • Mon, Wed & Fri @ 7am & 7pm

Folks We Work With

Dinero


    • 12 Month Signup
      $154.95per 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
      $164.95per 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
      $174.95per 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
      $184.95per 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
      $140.95per 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
      $149.95per 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
      $158.95per 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
      $167.95per 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
      $125.95per 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
      $133.95per 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
      $141.95per 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
      $149.95per 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
      $154.95per 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
      $154.95per 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
      $174.95per 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.

Cary CrossFit WOD 1.21.20

Posted in - Cary CrossFit WODs
on January 20th, 2020 0 Comments

12’ Turkish Get-up Practice
1st set: 3 reps each side
2nd set: 2 reps each side
Continue with singles building in weight in the remaining time.

Ring Dips 4×6-10
KB SL RDL 3x8e

3 Rounds for Time: (15’ Cap)
400m Run
12 Sumo …

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