Be aware that there are several road closings around the Harrisburg area that your GPS may not be aware of. Google Maps provides the most updated routes.
Caldwell Rd is closed from Hwy 49 at the railroad tracks. No access to Caldwell from 49.
The only ways to the gym are Robinson Church to Tom Query to Caldwell,
or Back Creek Church to Caldwell to Caldwell.
Please plan ahead, map it out, and allow the proper driving time.
Head Coach, Dan Rose, USAW National Coach and 2014 Masters World Weightlifting Champion
Summer Weightlifting Camps!
Learn proper weightlifting technique for the Snatch, Clean & Jerk, Squat, Front Squat, Overhead Squat, Deadlift, and a variety of other weightlifting assistance exercises.
Refine your technique, train like weightlifters train, and have an opportunity to max out your lifts on Friday. This will be a great camp for both beginner and intermediate lifters,
as well as any athletes looking to boost their on-field performance.
Instructed by 2014 Masters World Champion and USA Weightlifting National Coach and Coaching Course Instructor, Dan Rose. Cost is $150, and we are capping at 7 people.
1st come, 1st serve. Age 10-up welcome, kids and adults.
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.
Our Sports Performance class is once again full! A new wait-list has been created. Participants who have been out due to sports
are still welcome, we are just not accepting new members at this time.
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
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
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!"
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.
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.
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!!!!
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.
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!
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!
Great coaching. Kid friendly. A great atmosphere and a staff with great knowledge. You will not be disappointed.
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.
Dan is a true professional in the industry. Always motivating and works you every minute to reach your goals.
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!
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