In celebration of the Federal observation of Independence Day, Athletic Lab will have a modified training schedule on the 3rd of July. Please note the following schedule for Friday, July 3: CF / Performance Fitness: 9 am, 11 am Senza: 9 am Scholastic: 10 am Scholastic Prep 10 am Our normal class schedule will resume on Saturday, July 4th.
In observance of Memorial Day, Athletic Lab will have a modified class schedule on Monday May 25th, 2026. Please note our Memorial Day schedule Performance Fitness: Performance Fitness CrossFit 9 am [Murph including variations, scalable for anyone] Performance Fitness CrossFit 10 am [Murph including variations, scalable for anyone] Performance Fitness SwOLY 10 am Sports Performance Scholastic Prep 11 am Scholastic 11 am Weightlifting 9 am Thank you for your cooperation and have a safe Memorial Day weekend.
Athletic Lab will follow a modified schedule for the 2025–2026 winter holidays so members and staff can enjoy time with family while keeping key training options available. Please review the adjusted hours below and plan your training accordingly. December 22–28 schedule Monday, December 22: Open normal business hours and schedule Tuesday, December 23: Open normal business hours Wednesday, December 24: Open gym from 9:00–11:00 am only Thursday, December 25: Closed in observance of Christmas Day Friday, December 26: Closed Saturday, December 27: Open normal business hours and schedule Sunday, December 28: Closed December 29–January 4 schedule Monday, December 29: Open normal business hours and schedule Tuesday, December 30: Open normal business hours and schedule New Year’s Eve class lineup On Wednesday, December 31, Athletic Lab will run a special condensed schedule. Performance Fitness Endurance: 9:00 am Weightlifting Team Training: 9:00 am Scholastic Prep and Scholastic: 10:00 am Performance Fitness CrossFit: 10:00 am New Year’s Day and first weekend of January Thursday, January 1: Closed for New Year’s Day Friday, January 2: Normal schedule resumes beginning at 3:00 pm Saturday, January 3: Open normal business hours and schedule Sunday, January 4: Closed Up to Date Schedule Members are always encouraged to reserve classes and check our online schedule for any last-minute updates through the normal Athletic Lab communication channels, as holiday schedules may occasionally be adjusted. Normal hours refer to the standard weekday and Saturday operating schedule at the Morrisville facility.
In celebration of Thanksgiving, we're inviting all members to bring a friend or family member to join our special holiday schedule. Bring a Guest Everyone is welcome—whether they're a former member, have used a free trial, or are visiting from out of town. All participants will need to complete a waiver. Modified Schedule Join us for our 16th Annual Thanksgiving Day Workout with the following schedule: Thursday, November 27 Performance Fitness Endurance: 9:00 AM Weightlifting Team Training: 9:00 AM Performance Fitness CrossFit: 10:00 AM Scholastic Prep: 10:00 AM Scholastic: 10:00 AM Friday, November 28 Performance Fitness Senza: 9:00 AM Performance Fitness CrossFit: 10:00 AM Scholastic Prep: 10:00 AM Scholastic: 10:00 AM Performance Fitness CrossFit: 11:00 AM Classes resume on our regular schedule Saturday, November 29.
In observance of the Labor Day holiday, Athletic Lab will follow a condensed class schedule. Please note the following schedule for Monday September 1st, 2025: Performance Fitness CrossFit: 9 am and 11 am Competition Team: 9am Weightlifting: 9 am Scholastic Sports Performance: 10 am Performance Fitness Endurance: 10 am Scholastic Prep Sports Performance: 11 am
In celebration Independence Day on the 4th of July, Athletic Lab will have a modified training schedule. Please note the following schedule for Thursday, July 4th: CF / Performance Fitness: 9 am, 11 am Senza: 9 am Scholastic: 10 am Scholastic Prep 10 am Lab Rats: 10 am Olympic Weightlifting: 10 am Our normal class schedule will resume on Saturday, July 5th.
In observance of Memorial Day, Athletic Lab will have a modified class schedule on Monday May 26th, 2025. Please note our Memorial Day schedule Performance Fitness: Performance Fitness CrossFit 9 am [Murph] Performance Fitness CrossFit 10 am [Murph] Performance Fitness Senza 10 am Sports Performance Scholastic Prep 11 am Scholastic 11 am Weightlifting 9 am Thank you for your cooperation and have a safe Memorial Day weekend.
The holiday season has arrived and we have a few schedule changes so that our members and staff can make the most of the season. Please take note of the time changes on the following dates: Tuesday December 24 – Thursday December 26 Closed Friday December 27 – Monday December 30 Standard business hours Tuesday December 31 Competition Team Training 9 am Performance Fitness Endurance 9 am Scholastic Prep 9 am Weightlifting Team Training 9 am Performance Fitness CrossFit 10 am Scholastic 10 am Wednesday January 1 Closed Thursday January 2 Closed in the AM; return to standard business hours at 2pm As always, our online schedule will always reflect our session schedule and availability.
In celebration of the Thanksgiving holiday, we will have special hours on Thursday, November 28th and Friday, November 29th. Please note the following changes to our class schedule. We hope you can join us for our 15th Annual Thanksgiving Day Workout. Thursday November 28 Performance Fitness Endurance 9 am Scholastic Prep 9 am Weightlifting Team Training 9 am Performance Fitness CrossFit 10 am Scholastic 10 am Friday November 29 Competition Team Training 9 am Performance Fitness Senza 9 am Performance Fitness CrossFit 10 am Scholastic Prep 10 am Scholastic 11 am Performance Fitness CrossFit 11 am Classes will resume on our normal schedule on Saturday November 30th.
In observance of the Labor Day holiday, Athletic Lab will follow a condensed class schedule. Please note the following schedule for Monday September 2nd, 2024: Performance Fitness CrossFit: 9 am and 11 am Competition Team: 9am Scholastic Sports Performance: 10 am Performance Fitness Endurance: 10 am Weightlifting: 10 am Scholastic Prep Sports Performance: 11 am
The matches are over but we`d like to congratulate Patrick Kypson on competing at Wimbledon where he earned a spot in the main draw after breaking into the ATP Top 100 earlier this year and continuing his rise on the professional tour.
Patrick reached a major milestone, earning a Grand Slam main draw victory with an impressive four-set win over fellow American Mackenzie McDonald, 3-6, 6-1, 6-4, 6-4.
Patrick advanced to the second round before facing world No. 6 Taylor Fritz on Court 2 at the All England Club. While Fritz earned the victory, Patrick battled throughout the match and showcased the level of play that has made him one of the country`s top rising professionals.
Athletic Lab has had the privilege of being a part of Patrick`s performance journey, and we`re incredibly proud to see his hard work and dedication rewarded on one of the biggest stages in tennis. Reaching Wimbledon is a testament to years of disciplined training, perseverance, and an unwavering commitment to improvement.
Congratulations, Patrick, on an outstanding achievement!
Congratulations to @tim_usaw on an outstanding performance at the @usa_weightlifting Junior National Championships in Colorado Springs, Colorado earlier this month, where he earned a gold medal in one of the nation’s most competitive junior divisions. Tim is a long time member of the @athleticlab_weightlifting Team coached by USA Weightlifting National Coach @j.t.nobbe_
Weightlifting National Championships Week brings together the country’s top youth, junior, U25, and senior lifters, making every medal hard-earned. Tim rose to the challenge with a personal record in the clean & jerk to secure the top spot on the podium.
Congratulations, Tim on becoming a USA Weightlifting Junior National Champion! We are incredibly proud of your accomplishment and look forward to seeing what comes next as you continue to represent Athletic Lab on the national stage.
The ALWC 2026 Nationals Schedule!
(All times listed are MDT)
Get your stretch on! Our MoMo (Movement & Mobility) classes are offered Thursdays at 5pm. In our MoMo classes, we work on asymmetries, imbalances, and restrictions that may be limiting performance or increasing the likelihood for injuries. Paying attention to these seemingly little things allows you to keep your goals big.
#athleticlab #iloveal #cary #fitness #mobility
Happy Mother’s Day to all our strong moms. ⠀
⠀
#mothersday #strongasamutha #moms #gymlife #crossfit strongmoms fitmoms fitness strength
Most coaches stop sets based on how athletes look, rather than how they are actually moving. VBT allows you to set a simple cutoff by monitoring bar speed. A bar speed drop of more than 20% from the first rep is an indicator that no matter how the athlete looks or what percentage of 1RM they are supposed to be moving, that they are fatigued beyond the necessary output they need to reach the target stimulus. We shut down the set so that we don’t keep the athlete accumulating a bunch of junk reps.
#BeTheStandard
#velocitybasedtraining #vbt #powertraining #strengthandconditioning
Top 5 Reasons to use VBT with your athletes: Reason #3: Objective load & zone prescription. Research over the years has mapped clear velocity zones for different strength qualities. Accelerative strength, strength speed, speed strength, and starting strength all live in different velocity zones. While percentage based training can target these qualities by prescribing an “ideal” load that can allow for different velocities, verifying the quality of the reps becomes a coaches visual interpretation and is subjective. Using VBT gives a clear picture of the athletes bar speed and verifies the quality of the bar speed and whether or not the target is hit on every rep. For the full series in more detail, follow @mikeyoungphd
#BeTheStandard
#velocitybasedtraining #vbt #morepower
We know there are weight room activities - squats, cleans, plyos, etc that contribute to speed development but we also know that these activities don’t come close enough to the intensity of forces and contraction speeds seen during a max velocity sprint. Therefore the best way to become faster is…..to sprint.
To reach a proper stimulus, sprinting must be done at 95%+ of the athletes max velocity. Do not confuse this with EFFORT. An athlete can be at an RPE of 10 yet not sprinting at 95%+ of their max velocity. So even if an athlete is running fast, even running as fast as they can, it doesn’t mean they are sprinting.
🔹 More in-depth speed training guidelines are found in our CHPC L1 online course #linkinbio
#BeTheStandard
#strengthcoach #sportsperformance #trainingsession personaltrainer fitnesscoach physicalpreparation coachingeducation alca highperformance ltad athleticdevelopment weightroom weightliftingcoach strengthandconditioning exercisescience kinesiology speedtraining sprinttraining
Athletic Lab
110 Competition Center Drive
Suite 150
Phone: 919.617.1472
Email: info@athleticlab.com
Web: athleticlab.com
The matches are over but we`d like to congratulate Patrick Kypson on competing at Wimbledon where he earned a spot in the main draw after breaking into the ATP Top 100 earlier this year and continuing his rise on the professional tour.
Patrick reached a major milestone, earning a Grand Slam main draw victory with an impressive four-set win over fellow American Mackenzie McDonald, 3-6, 6-1, 6-4, 6-4.
Patrick advanced to the second round before facing world No. 6 Taylor Fritz on Court 2 at the All England Club. While Fritz earned the victory, Patrick battled throughout the match and showcased the level of play that has made him one of the country`s top rising professionals.
Athletic Lab has had the privilege of being a part of Patrick`s performance journey, and we`re incredibly proud to see his hard work and dedication rewarded on one of the biggest stages in tennis. Reaching Wimbledon is a testament to years of disciplined training, perseverance, and an unwavering commitment to improvement.
Congratulations, Patrick, on an outstanding achievement!
Congratulations to @tim_usaw on an outstanding performance at the @usa_weightlifting Junior National Championships in Colorado Springs, Colorado earlier this month, where he earned a gold medal in one of the nation’s most competitive junior divisions. Tim is a long time member of the @athleticlab_weightlifting Team coached by USA Weightlifting National Coach @j.t.nobbe_
Weightlifting National Championships Week brings together the country’s top youth, junior, U25, and senior lifters, making every medal hard-earned. Tim rose to the challenge with a personal record in the clean & jerk to secure the top spot on the podium.
Congratulations, Tim on becoming a USA Weightlifting Junior National Champion! We are incredibly proud of your accomplishment and look forward to seeing what comes next as you continue to represent Athletic Lab on the national stage.
The ALWC 2026 Nationals Schedule!
(All times listed are MDT)
Get your stretch on! Our MoMo (Movement & Mobility) classes are offered Thursdays at 5pm. In our MoMo classes, we work on asymmetries, imbalances, and restrictions that may be limiting performance or increasing the likelihood for injuries. Paying attention to these seemingly little things allows you to keep your goals big.
#athleticlab #iloveal #cary #fitness #mobility
Happy Mother’s Day to all our strong moms. ⠀
⠀
#mothersday #strongasamutha #moms #gymlife #crossfit strongmoms fitmoms fitness strength
Athletic Lab
110 Competition Center Drive
Suite 150
Phone: 919.617.1472
Email: info@athleticlab.com
Web: athleticlab.com
Copyright 2026 Athletic Lab | All Rights Reserved
Copyright 2026 Athletic Lab | All Rights Reserved
