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Personal Training





Traffic Advisory

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.



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Personal Training is available by appointment, and gives you the ability to have one-on-one coaching in a more private atmosphere.  Personal training is performed by head coach Dan Rose or assistant coach Yashi Rose.  Coach Dan is a USAW certified National Coach, USAW Club Coach, USAW Coaching Course Instructor, and a Crossfit L1 Trainer.  Coach Dan has over 20 years experience in the health/fitness industry, and is the 2014 Masters World Weightlifting Champion.

Coach Yashi is a USAW L1 Sport Performance Coach, Crossfit L1 Trainer and a Crossfit Mobility Trainer, and has been involved in Crosssfit for over 3 years now.  She is also an active, competitive member of the Harrisburg Weightlifting Club.  Coach Dan and Coach Yashi have been married since 2004 and both have a lifelong love for fitness.

Receive private 1 on 1, or groups of 3 individualized training.  Need to lose some weight, gain some muscle, just get into better shape?  Whether you just prefer a more private setting, or just want time to work on a specific skill, we can do what works for you.


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Dakota Christie - Freshman Varsity Softball, 2014 NC State Weightlifting Champion, and Jr National Competitor


Caitlin Lippert - 2015 USAW Regional and Youth National Qualifier


Lara Mullis - Beauty Queen, Competitive Cheerleader, Competitive Weightlifter, and Carloina Kids News Anchor



$60 an hour

Blocks of 12 sessions for $600.

By appointment only.


4F Sports Performance

5560 Harrisburg Industrial Park Dr

Harrisburg, NC 28075