What is a Strength-Based Conditioning Program?
The only place you can find this specific program is within the 4 walls of F13 Performance. Built and created overtime by the staff at F13, this program was created with overall health and wellness in mind. The Strength first approach will help you build the necessary strength to excel at everyday life. Bending, pushing, pulling, sitting, standing, walking, lifting, and moving all require strength. Our overly packed daily schedules require a lot of physical strength and capacity to maintain. If we don’t take care of our bodies, we will not be able to complete all the tasks that are required throughout our busy day.
Once we make it through our strength portion of the day, we move onto our Skill Development and Stability work. Time needs to be dedicated to refining the skills that we use during our training. It’s unfair and unprofessional for coaches to expect you to refine your skills in an intense setting. Separating the Skills portion helps us work on the little details of bodyweight and weightlifting movements. The Stability work is necessary for overall health and wellness along with long term injury prevention. Most everyday aches and pains can be avoided by building stability in your core and joints.
The Sweat! This is what everyone thinks of when they say the word workout or fitness. This is the metabolic conditioning portion of our programming. The Sweat portion of your hour can range from a high intensity 5 min workout to a paced 40 min workout. The great thing about our
The sweat portion of the day is you’ll never get bored. It’s always changing and with the exception of a few tests we use to determine the progress, you won’t see repeat workouts. The Sweat programming is varied to hit all energy systems and help you build complete fitness.
This is an Olympic Weightlifting specific class.
Head Coach Mike and Coach Alyssa coach this class (L-2 USAW Certified), and goes over Olympic weightlifting technique and form. Individualized Programming is available for both Olympic Lifting and Powerlifting. Along with Coach Mike and Alyssa we have 4 more L-1 USAW coaches.
This class is for anyone who wants to learn how to lift weights correctly, safely, and efficiently, and for anyone who wants to compete in USAW Olympic lifting. Age, ability, and size do not matter in this sport, we can work with anyone and welcome everyone! We currently have a teen and senior beginners along with national and international level athletes.
We have well-trained, highly experienced athletes and coaches, who take the time to teach everyone proper lifting technique and form. We also promote sportsmanship and proper gym etiquette. We want everyone to be safe, successful, injury-free, and to find their true potential here!
Feel free to come to watch a class, or come drop-in and try out a complimentary class!
We are located at 7562 Penn Drive, Suite 160 Allentown, PA 18106
Look for the giant tire out front!
Absolutely not! Our youngest member in training is 5 years young and our oldest member is old enough to be your grandparent! We have all shapes, sizes, backgrounds, and ability levels that train here. Our experienced coaches will make sure that every workout is safe and accessible for you. You do not need to get in shape to train with us, let us help get you to where you want to be.
Perfect! We can help you kick start your fitness journey. We have all ability levels, and you will receive coaching and nutrition support from our experienced coaching staff.
Of course, you can. We work with several adaptive athletes- everything from the inability to use a limb to advanced multiple sclerosis, and we are very welcoming to the autistic community. Just let us know, and we will figure out a way to work for you!
Join us during our regularly scheduled classes for a taste of what to expect here! Our experienced coaches will walk you through a quick summary of the ideas and methodologies behind F13 Performance, and you’ll learn a few different movements during the class. Most people realize after their first workout that our Community is the place for them, and are extremely happy with the sweat they left behind, and join that day- and many bring a friend along with them the next time!
Sure! Our Unlimited members and Open Gym Members are welcome to do their own work out any time we are open. Our coaches are always on hand to supervise and assist if you need them, and we will ensure that you stay safe.
Bring (or wear) comfortable and appropriate work out attire, a positive attitude, and an open mind. Other than that, bring a water bottle, and leave the rest up to us!
Yes. We offer personal training. We have a number of qualified Trainers and we would like to pair you up with the one that best fits your needs. Contact Us and schedule a free consultation and we can fit you with the perfect trainer to get you moving towards your goals.
Yes. Give us a call or send us an email to order one. Of course, we’d much rather you stop in and say hi and pick it up. We like making new friends.
Throw away your preconceived notions of what a gym is to you. This is your chance to begin your life anew. Happy. Healthy. Fit.