Chattahoochee Strength & Fitness

Gym Owner / Operator Professional Background

1. StrongFirst Qualifications
I started my athletic career at 5 years old competing in USA swimming. As a swimmer, I was awarded an NCAA division 1-A Scholarship at The University Of Pittsburgh. I qualified for and competed in three Junior National Championships, four National Championships, Big East Conference Championships and qualified for the Olympic Trials in the 100yd Butterfly with a time of 45:46. Later, as a Competitive Exerciser, I ranked 26th worldwide in the 2015 Masters Qualifier for the Reebok Crossfit Games. I have been training athletes of various levels for 25 years and hold several personal training certificates.  I focus on strength as a skill and utilizes functional movements as drills to develop that skill and maximize functionality. More importantly I believe that focusing on improving the skill of strength, creates durability, longevity, and resistance to chronic disease. I have been awarded Strong First Kettlebell SFG-1, Strong First Bodyweight,  Functional Movement Screen FMS Level 2, USA Weightlifting USAW-1, Yoga RYT-200, and NASM PT. I attended SFL in July 2019 and certification is pending the Bench Press strength test. I am registered to attend Strong Endurance in Denver October 5-6 2019. I will be assisting Karen Smith for SFB as well as providing the host facility the following weekend October 12-14 2019, and I am registered to attend SFG2 November 2-3 2019. I am training with the goal to be awarded Strong First Elite by 2020.

2. Affiliate Qualifications
I have been training from this location for 5 and 1/2 years. My facility is 5000 sq ft. There are two very wide open rooms for different classes and training sessions to take place simultaneously. Both with plenty of floor and wall space. There are two large power rigs for racked barbells and hanging calisthenic movements. There is a bench at every station. I am fully equipped with multiple types and sizes of training bars, Steel plates, bumper plates Dumbbells, Kettlebells, Indian Clubs, Steel Maces, Safety Squat Bars, Medicine and Sand Balls, Battle Ropes, Sand Bags, Rowing Ergs, Air Bikes, Plyo Boxe, a Reverse Hyper and a Stall Bar Rack.

3. Other Qualifications
We are passionate about spreading quality throughout the fitness community. More importantly than making a living, we want to change peoples lives through quality instruction. We try to develop a sense of practice in our students to improve their lifestyle. More than just offering strength and conditioning, we are on a pursuit to help students have intention in their training to develop longevity and become more durable. To ensure this intension, I require 8 personal training sessions in order to join classes. First, 4 sessions, then a month or two of practicing those foundations, then another 4 sessions with more advanced movements. Some more athletic individuals have the option of doing all 8 sessions before starting class without having to practice the movements from the first 4 sessions first. Here is the curriculum syllabus for that foundations course: Session #1 Squatting Bodyweight squat positioning Power Breathing and Bracing Goblet Squat Front Squat Back Squat Preparation-Set Up-Execution Discuss RPE (Borg) Scale Work up to RPE 6 Begin Journaling and logging Session #2 Deadlift Hinging Wedging Finishing Power Breathing & Bracing Kettlebell Deadlift Preparation-Set Up-Execution Wide Barbell Deadlift Conventional Barbell Deadlift Decide which one is more comfortable/powerful Work up to RPE 6 Kettlebell Swing hinging and finishing ballistically Applicable drills timing/shoulder packing etc. Hike & Park Session #3 Bench Pressing Bridging Lat & tricep chain tension (corkscrewing) Power Breathing & Bracing Bench press Preparation-Set Up-Execution Add commands Shoulder Pressing hip position and standing plank Breathing & Bracing Military press Preparation-Set Up-Execution Apply ballistics Push press Preparation-Set Up-Execution Work Up RPE 6 Session #4 Turkish Get Up 1. Demo while explaining TGU 2. Mirror and instruct positions 3. Instruct positions no mirroring 4. Shoe get up 5. Manually loaded arm bar 6. Proper KB grip and wrist position 7. Arm bar with kettlebell 8. TGU with KB 9. Work up in weight a bit **Start practicing in class for 1-3 months before continuing the more advanced foundations (sessions 5-8) However, If a movement is programmed in a class they are attending from the second half of foundations, before they have had that training, they will substitute the movement for one that is comparable, that they have been taught and can continue to practice from their first 4 foundations sessions. Session #5 Kettlebell Clean Rack position Cheat Clean Dead Clean Mid-Pull Dead Start Clean Applicable drills Cleans for reps Applicable drills Double Clean Session #6 Kettlebell Clean & Press Review and sharpen Clean Review Standing Plank in unloaded overhead position Unloaded Active Negative Loaded Active Negative KB Press Develop Groove Hip Shift Push Away Wedge Apply irradiation and power breathing Session #7 Kettlebell Snatch Review and clean up 2A Swing 1A Swing High Pull Punch through Drop Snatch for reps Match bio mechanical breathing Applicable drills Session #8 Barbell Power Clean 1. Review Olympic Front Rack from session 1 2. Develop Power Position 3. Hinge and scoop (transition) 5. Hang Power Clean from knee 6. Lift off 7. Power Clean
Lead Instructor (if different from owner / operator) Professional Background

1. StrongFirst Qualifications
Same as Owner/Operator

2. Affiliate Qualifications
Same as Owner/Operator

3. Other Qualifications
Same as Owner/Operator
Assistant Instructor Name(s) and Professional Background

1. Instructor Names and Backgrounds
1. Lisa Grellinger's athletic background is in competitive cheerleading and running.  This helped with the transition into starting strength and conditioning and learning functional skills and movements. Lisa is a registered clinical dietitian by profession, specializing in critical care nutrition and the nutrition support of critically sick and injured patients in the hospital. She has been awarded SFG1 and SFL and is scheduled to attend SFB in October 2019 and SFG2 November 2019. Alex Lambert

2. StrongFirst Qualifications
Lisa-SFG1, SFL Alex-SFG1, SFL Jeff-SFG1-SFL(pending) Rhonda-SFG1, SFL(pending)

3. Affiliate Qualifications
All assistant coaches follow the same principals for a sense of consistency amongst the students. They all practice the same philosophies that they coach. They truly play the part of lead by example and guide towards mastery. All follow the Strong First principles.

4. Other Qualifications
All of the assistants do a great job of keeping the community in the gym socially connected. Sometimes as Owner/head instructor, my task list is so long, I forget to emphasize having fun. I can tend to be hard on the fundamentals and get too much in the weeds of demanding perfect technique on every movement and every lifestyle choice. My staff helps greatly with keeping it light and entertaining in the gym. I would not have as great a community with such little turnover without them. They make C
Additional Information

1. Training modalities / disciplines in use at your gym currently
The 5 modalities in my programming are: Girevy-Hardstyle, Powerlifting, Weightlifting, Calisthenics, and Running, Biking and Rowing. Strength programming is predominantly Plan Strong cycles. Conditioning will hit one of three stimuli in an undulating order from day to day. The three stimuli are : Anti-glycolitic, Aerobic and glycolytic. usually only 1-2 to of the 6 training sessions a week are glycolytic.To begin participating in classes, all new members must first attend and show understandin

2. Programming in use for private or group classes
Each day, every group class will do the same workout which will be modified to each individuals strength and fitness capacity that is in the class. The workout will consist of movement prep - > strength session - > conditioning - > cool down/mobility work and stretching. Personal training will be specific to the trainer and student. The strength element of class will be one of 5 movements: Deadlift, Squat, Bench Press, Military Press, or Turkish Get Up. Usually our strength cycles are 8-12 week

3. Listing of services / classes offered at your facility
Currently only Group Functional Strength and Conditioning as well as Personal Training. Coming soon: Hardstyle Kettlebell class.

4. Demographics of gym users
80+ total members. only a couple in their early 20's. Most range from 30-50. Moms Dads, grandmothers grandfathers, mechanics, IT professionals etc. we are a family environment with very few competitive lifters, triathletes and obstacle racers. Mostly just folks who want good coaching and training to be strong durable capable adults as they age that doesn't cost $1000/month.

5. Ideal students
The ones mentioned above who really care to practice and improve their movement and train with dignity and intention to better themselves mentally and physically.
Training Equipment at Use in Your Gym Currently

1. Kettlebells (brands, sizes, quantity)
6kg-2 8kg-7 10kg-6 12kg-4 14kg-2 16kg-11 18kg-2 20kg-6 22kg-2 24kg-11 26kg-2 28kg-4 32kg-4 36kg-6 40kg-4 44kg-2 48kg-2 56kg-1 All brands hardstyle: Perform Better, Lynx (same mold and finish as perform better), RKC, KB Kings.

2. Pull-up bar (yes / no)
multiple pull up bars and stall bar rack

3. Barbell Equipment (bars, weights, racks, etc.)
10-20kg bars 10-15kg bars 8-15# trainer bars 1000's of lbs in bumper plates 6 power racks 2-axle bars Jerk Tables pull blocks

4. Other Equipment
Dumbells in pairs ranging from 3#-50# Indian Clubs ranging from 1#-15# more to come Steel Maces 5# & 10# more to come Prowler Sled 2-pulling sleds 15 sand bags several sand balls & med balls 6-15 foot climbing ropes 8 rowing ergs 3 assault bikes 2 GHDs 14 ploy boxes

Gym Specs

Leader: Steven Lewter
Established Date: 9/15/2019
Phone: 404-216-8829


3379 Buford Hwy
Duluth, Georgia 30096
United States


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