YOU HAVE TO TAKE ROBINSON CHURCH OR BACK CREEK CHURCH, or Millbrook Rd, next to Autobell on Hwy 49 now connects to Caldwell Park Dr,

and Caldwell Park Dr brings you out on Caldwell Rd on the opposite side of the RR tracks where the bridge is being built. Not sure how long

the crossing at Millbrook is going to be open. If you live off Tom Query, Caldwell Rd this should help avoid Robinson Ch Rd..



March 21 - HWC Inaugural Meet 2015 - Registration Now Closed!

USAW Sanction #13-15-03

Registration is now closed for the HWC Inaugural Meet on March 21st. We have come close to max capacity, with 25 females, and 28 males. ANTICIPATED order of sessions is as follows:

Female 35kg-63kg - weigh in from 7am-8am, lift at 9am
Female 69kg-75+kg - weigh in from 9am-10am, lift at 11am
Male 56kg-85(B)kg - weigh in from 11am-12pm, lift at 1pm
Male 85(A)kg-94(B)kg - weigh in from 1pm-2pm, lift at 3pm
Male 94(A)kg-105+kg - weigh in from 3pm-4pm, lift at 5pm

Once I hear back from a few more people with their anticipated openers, we will let the A/B session lifters know who you are. As we all know, the times are subject to change. This is our first meet, and we will do everything we can to make it stay true to time, and give everyone a great experience. If anyone is currently an LWC referee, please let me know. This will be a rather large event, and anyone that can volunteer to help with loading and judging will be greatly appreciated. Please invite everyone you know competing to join the facebook event page for updates, 

I will also email updates.  Don't hesitate to contact with any questions,




   Head Coach, Dan Rose, USAW National Coach and 2014 Masters World Weightlifting Champion














All new Sports Performance members are required to go through 2 beginner/foundations classes before beginning group classes. 

The classes are $45 each, and give an introduction to many of the different movements we do here.  Age groups are 10-up.








4F Sports Performance  is becoming the Charlotte, NC region's premier facility for complete sports

performance training.  We offer over 20 years of hands on experience and knowledge in the health and fitness industries. With the Olympic sport of

Weightlifting as our central focus, we offer sports performance training, Olympic lifting training, youth fitness, and personal training. We also carry a

wide variety of vitamins and sport nutrition products, as well as strength and conditioning equipment.


Our Sports Performance Training combines the Olympic lifts along with speed and agility training, focused strength training, and "not your average"

conditioning programs.  Whether your goals are to make the varsity squad, get that college scholarship, move into the professional ranks, or simply

become stronger, faster, and more agile, let us help you find a way to get it done!  Our list of clientele includes professional MMA fighters, powerlifters,

weightlifters, crossfitters, football players, softball players, baseball players, swimmers, track and field athletes, cheerleaders, soccer players,

volleyball players, basketball players, and gymnasts from the middle school level through the college level.  Let us get you stronger, faster, and more

agile for better performance on the athletic field.







  Through our Harrisburg Weightlifting Club, we have Olympic Weightlifting for both competition or for

  just enhanced athletic performance.  Athletes will learn how to properly and safely perform the olympic

  lifts, the "Snatch" and the "Clean and Jerk".  Once the proper technique has been learned, training

  sessions begin involving the actual lifts and a variety of assistance exercises designed to help lift

  more weight.





Personal Training is available by appointment, and gives you the ability to have one-on-one coaching in a more private atmosphere. Available for 1 or

up to 3 people per session.  Personal training is performed by head coach Dan Rose or assistant coach Yashi Rose.  Coach Dan is the 2014 Masters World

Weightlifting Champion, a USAW certified National Coach, USAW Club Coach, and a Crossfit L1 Trainer.  Coach Dan has over 20 years experience

in the health/fitness industry.

Coach Yashi is a USAW certified L1 Sport Performance Coach, a Crossfit L1 Trainer, a Crossfit Mobility Trainer, and has been involved in Crosssfit for over

3 years now.  Coach Dan and Coach Yashi have been married since 2004 and both have a lifelong love for fitness.




Check out our Thumbtack local community profile!





BrandonandKatie Burchfield — 4 starMy husband and I just completed our USAW Level One Cert where Dan was our Assistant Coach for the weekend. By the end of Sunday we couldn't have been more confident in his teaching abilities, coaching style, and overall professional and personable attributes. We are ecstatic to take back everything we've learned this weekend to our athletes. I boldly say, anyone being coached by Dan is progressing towards success. -Katie Burchfield
Danielle Fowler
Brought my son and some of his basketball teammates to do some cross - training. ...Although they got their butts kicked, they absolutely LOVED it and loved Coach Dan! They can't wait to return and said that for each basket they make in their next game they will shout "Burpees!"
Jason Schulz
Dan is a true professional who not only loves what he does, but has a way of helping people reach their goals that is unique. His success is measured in the successes, the numerous and measurable successes, of his athletes. I am always learning from him and I know I am a better coach because of him.
Eric Wilson
Hard pressed to find a more experienced coach than Dan. His knowledge of weightlifting form and nutrition give you all the tools you need to succeed.
Kevin H Jones shared 4F Sports Performance's photo.


If you have a teenager, boy or girl and they are wanting to get into shape. I STRONGLY recommend 4F Sports Performance and Coach Dan Rose. Dan is great and works the classes hard. My daughter McKenzie loves Dan and what he has helped her accomplish since starting with him and is actually going to continue with the Sports Performance classes for Strength and Conditioning & Speed/Agility and is also adding the Olympic Weight Lifting to the mix. Contact Dan Rose, you can't go wrong!!!!


  • 5/5 stars January 27, 2014

    Dan's Olympic and athletic training has not only increased my performance but has resulted in a big gain in my confidence. Dan's uses his sports/lifting experience and knowledge to push us to increase our output resulting in new personal records. I have been training with Dan for 3 months had have personally seen my clean and jerk PR go up by 35 lbs. Dan critiques my form and technique to let me know what I did right and what I did wrong. Dan provides fundamentally sound programs to his athletes, and I am proof that they work. As a beginner he personally tailored a program to fit my abilities. I would highly recommend Dan to my friends and family. If you are in need of increasing your ability and strength in any sport Dan's 4FSports Performance is the place to make it happen. Plus, Dan has a great personality.

  • 5/5 stars January 18, 2014

    Dan Rose has helped me improve on Olympic Weightlifting and overall strength training. Recently I set a weightlifting goal in bench press and with Dan's programming I was not only able to achieve my goal but I went beyond it! The conditioning program has improved my abilities in body weight exercises such as pull-ups, push-ups, and squats. Results, that is what I look for and that is what I got!

  • 5/5 stars January 17, 2014

    Our daughter only gets a two month break from softball for the year so we decided to enroll her in some off season training. She loves Coach Dan and would go everyday if she could fit it into her schedule. He really pushes them and makes sure they are working to their full potential while maintaining correct form. When she went back to her first team practice a couple of weeks ago, her coaches were impressed with the improvement of her speed. She has never been very fast but when they timed the girls, she had the fastest time on the team. Besides her speed, we noticed she was playing with more intensity and confidence. She has always continued her softball drills, lessons, and workouts in the off season but 4F Sports Performance gave her something extra this winter. Now that team practice is back, she can only go to class once a week but she has already asked us to outfit our garage with equipment so she can continue her workouts at home!

  • 5/5 stars January 12, 2014

    Great coaching. Kid friendly. A great atmosphere and a staff with great knowledge. You will not be disappointed.

  • 5/5 stars January 11, 2014

  • 5/5 stars January 11, 2014

  • 5/5 stars December 31, 2013

    I am a member participating in the Harrisburg Weightlifting Club with Dan as head coach. Dan's experience provides a well structured program, feedback specific enough to focus on without being overwhelming. As coach, Dan was there for my first meet to coach me through the warm-up and events. He ensured all I had to do was execute and took away all distractions.

  • 5/5 stars December 29, 2013

    Dan is a true professional in the industry. Always motivating and works you every minute to reach your goals.

  • 5/5 stars December 29, 2013

    4F Sports Performance has a wonderful youth workout program that both of my boys (Gage-13 & Grey-8) participate in. They love working with Dan and Yashi. We homeschool and love having the option to do our workouts during morning hours. Both boys have improved tremendously as athletes. A great experience all around!

  • 5/5 stars December 29, 2013

    Dan is an outstanding athlete and superior coach. Having 5+ years of experience in the weightroom myself, Dan's advice has improved my weightlifting form and confidence tremendously in only a few months.


4F Sports Performance 

5560 Harrisburg Industrial Park Dr

Harrisburg, NC 28075