By Rhett Clark, August 28, 2023 Y3B9 – French Contrast Method Rep Scheme 2+3+5 This is our third iteration of explosive training for the year, and we have opted for a method known as French Contrast Method. The FCM was originally developed by the Track & Field coach Gilles Cometti and consists of combining […]
Behind The Block: Year 3 Block 9 (French Contrast Method) Read More »
Our new Fall Series apparel, launching September 5, 2023 By Logan Kelly , August 28, 2023 Fall is almost here, and so is the new apparel! So what’s new? Our Fall Series includes the AG Logo Beanie AG Logo Socks (Black & White) A redesigned AG Logo Short & Long Sleeve T-Shirt Altered
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READY is the newest track coming to the gym. It is a flexibility & mobility program designed to prepare you for class throughout the week By Logan Kelly, August 28, 2023 Get ready for “READY” READY is the newest track coming to the gym. It is a flexibility & mobility program designed to prepare
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This month we are hitting a Stage Descending protocol of 8, 8, 6, 6, 4, 4 with a 5/0/X/0 tempo By Rhett Clark, August 2, 2023 Y3B8 – Stage Descending Rep Scheme 8, 8, 6, 6, 4, 4 Tempo 5/0/X/0 We are rolling into an intensification block. This rep scheme paired with a
Behind The Block: Year 3 Block 8 (Descending Reps) Read More »
This week, our blog focuses on mobility, how and why to incorporate it into your routine, and the announcement of our brand-new track! By Logan Kelly, July 30, 2023 Hello All, This week, we will discuss the importance of mobility as an accessory to training. Recently, I’ve noticed it has become more of an
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Training the thoracic spine for strength and mobility. Talking about how we can build our postural back muscles and prevent back pain… By Logan Kelly, July 8, 2023 Hello All, This week we will discuss the importance of training the thoracic spine. Something close to my heart as I had terrible mobility and posture
Altered Knowledge: Thoracic Spine Training Read More »
Coach Logan breaks down an article written by Ben Patrick (ATG Founder) on the “3 Keys to Knee Longevity” By Logan Kelly, July 8, 2023 Hello All, My primary specialty is knee ability training and reversing knee pain. I am an ATG Certified L1 coach (1 of 2 in Ohio). ATG stands for Athletic
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This week our ATG blog focuses on the differences between knee pain and bulletproofing. In Ben’s article “Knee Pain vs. Knee Bulletproofing By Logan Kelly, July 8, 2023 Hello All, My primary specialty is knee ability training and reversing knee pain. I am an ATG Certified L1 coach (1 of 2 in Ohio). ATG
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Our ATG blog focuses on back pain and low back ability this week. If you are experiencing back pain, we start with a ground-up approach… By Logan Kelly, July 8, 2023 Hello All, This week we will discuss the low back and how we can bulletproof it to reduce/eliminate low back pain. As you
Altered Knowledge: ATG Low Back Ability Read More »
This week, our ATG blog focuses on knee noise, what it is, and how you can reduce it. Knee noise can be scary, but it doesn’t mean you… By Logan Kelly, July 8, 2023 Hello All, My primary specialty is knee ability training and reversing knee pain. I am an ATG Certified L1 coach (1
Altered Knowledge: ATG Knee Noise Read More »
461 Miamisburg Centerville Road, Washington Township, OH 45459
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(937) 226-9713
Fitness Professional
I tried just about every sport growing up and soccer is the one that stuck. I’m a classic center midfielder – loud, assertive, and able to see the whole picture and make assessments on the fly. I still enjoy playing in rec leagues, although my last season ended with a knee to the cheekbone and a black eye and I haven’t returned to sport postpartum. I started CrossFit in the fall of 2011 at the suggestion of a college professor and really enjoyed the struggle. This was my first experience lifting weights and exercising for enjoyment rather than just being better at soccer. During pregnancy, I had a tough time being motivated to exercise, even though I was in the gym all the time coaching. In the first trimester, I felt sick a lot, the second trimester was better and I resumed a lot of activity, but in the third, I was very uncomfortable and mostly stuck to walking. Returning to the gym was a humbling experience. I started very basic and worked my way back to following our Build programming. I enjoy swimming a lot and got into distance running (slow pace and like 5-10 miles) during the pandemic lockdown. I used to be diligent about doing interval track workouts once a week (and even dragged Coach Rhett along) but those haven’t made a comeback postpartum. I have a C2 bike that I enjoy doing longer rides on and am tentatively planning for a triathlon in July. Currently my training is the 3 Build workouts/week with additional cardio-only workouts on the side – and maybe the occasional Lift+Move if it really looks fun. Fast Facts: -I play cello – I was in the symphony in college at WKU and we went to China for a 2-week tour the May after I graduated. -I am the oldest of 4 children. My sister and brother had babies the same year as I had Ellie – my youngest brother was in Africa with the Peace Corps so he got a pass. -My husband (Greg) is a firefighter with Batavia Township. He exercises primarily in our garage gym but sometimes he makes an appearance at the gym. -I collect Harry Potter Legos. -I have 2 dogs (a black lab mix and a mini schnauzer). Greg and I met at a dog park while I was in grad school. -My favorite fiction book is The Princess Bride (yes, it’s the book the movie is based on) and the personal development book I got the most out of reading is Atomic Habits.
After 6 years of engineering school and 5 years working in the field, I knew that my desire to help people on a personal level wasn’t going to be fulfilled while I was stuck in an office. After 2 years of coaching part-time at my CrossFit gym, I decided to go all in on coaching and I found Coach Rhett searching for a full-time coach. As a native of Lexington, Kentucky living in New Hampshire, I was ready to come closer to home and put down roots. In August of 2020, my soon-to-be (eloped in Cincinnati on August 22, 2020) husband (Greg) and I moved to Dayton to start this new chapter of our lives. Since becoming a full-time coach I have experienced increased happiness and fulfillment as well as bought a house in Kettering and started a family (baby Ellie was born September 19, 2022).
I am passionate about helping individuals build resiliency so they can say yes to all of life’s opportunities. For the grandmother who wants to be able to get down on the floor and play with her grandchildren. For the dad who wants to be able to throw the ball with his kid without shoulder pain. For the athlete who wants to play without fear of injury. For the young professional who wants to be able to go for a ski weekend with their friends. For the retiree who wants to play pickleball safely. For the parent who wants to set a good example for their teenager. I’m here to help you reclaim your capacity and build a stronger foundation for life.
Active Life Professional (August 2022)
CrossFit Level 2 (April 2022)
O23 Pro Mentor (September 2021)
Birthfit Coach (in process..)
CrossFit Level 1 (April 2018)
Precision Nutrition (September 2017)
Active Life Immersion (June 2020)
Fitness Professional
I am Dayton born and raised. I grew up in Oakwood and played various sports throughout school, with my two favorites being cross country and lacrosse. While on the OHS Lacrosse team, I was a 4-year varsity athlete and 2-year captain. I am still involved with the team in several ways, primarily as a strength and assistant defensive coach. During my last two years of high school, I also attended Centerville High School for their Exercise Science program. Upon graduation, I attended Ball State University, earning a degree in Exercise Science in 2022. Since then, I have worked as a CrossFit coach and personal trainer. My specialty is ATG (knee ability training). This is also referred to as knee-over toes training, popularized by Ben Patrick (KneesOverToesGuy). This methodology focuses on strengthening the muscles and connective tissues around the knees by getting our knees over our toes. In my experience, this is especially useful in combatting shin splints, ACL injuries, and patellar tendinopathy (jumper’s knee). Even as a healthy individual, this can be beneficial in protecting the knee from future damage and gives you peace of mind so that you can play with kids, grandkids, pets, etc
My first year at Ball State was a big turning point. I was enrolled as a pre-med student but had no sense of direction. My body was in constant pain because I neglected physical activity to prioritize my studies. Upon completing my first semester, I was already unhappy and burnt out. I began training more with the help of a friend and never looked back. I changed my path to Exercise Science. I still didn’t fully know what I wanted, but through the help of professors and perseverance, I am where I am today.
I coach to help as many people as I can become the best version of themselves. In my eyes, my success is only the success of my clients. I am dedicated to helping those who are experiencing/worried about knee pain and mobility limitations and anyone who walks through the gym doors. My motivation is helping people achieve things they never thought possible: the excitement and renewed confidence from being in the gym and seeing them transform into new people.
Ball State University B.S. in Exercise Science
ATG-L1 Certification
CrossFit-L1 Certification
461 Miamisburg Centerville Road, Washington Township, OH 45459
(937) 226-9713