Smarter Training. Better Athletes.
Science-backed strength and conditioning for athletes who are serious about their performance
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Science-Backed Programming
Our training is built on proven exercise science principles, not trends or guesswork. Every session is designed using the same methods elite programs use to develop real athletic performance.
Expert Coaching
Our head coach Seth Grimshaw, has actual college athletic experience combined with a degree in Exercise Science, certification from the National Strength and Conditioning Association as a Certified Strength and Conditioning Specialist and Personal Trainer!
Competitive Training Environment
Train alongside athletes who push you to be better. Our age-grouped sessions create the accountability and competition that drives real improvement.
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EVERY BODY IS UNIQUE.
Find a Fitness Routine that Works for You
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Frequently Asked Questions
How do I start?
Book your free trial session to experience our training firsthand. After your trial, choose the membership plan that fits your schedule: options range from single session punch cards to unlimited monthly access. Check our schedule for session times specific to your age group, and start training.
What should I bring to my first session?
Wear athletic clothing and appropriate athletic shoes. Bring water and be ready to work. Everything else is provided.
Do the coaches have experience in the field?
Yes. Head coach Seth Grimshaw holds a B.S. in Exercise Science and is an NSCA Certified Strength and Conditioning Specialist (CSCS). He has experience as a college basketball player and has worked as a personal trainer, bringing both practical athletic experience and evidence-based training knowledge to SG3 Performance.
What can I expect in a typical session?
Sessions include a structured combination of mobility work, strength training, speed development, plyometrics, and conditioning. The specific focus depends on where you are in the training block, but every session is designed around proven exercise science principles to systematically develop athletic performance.
Are your programs based on scientific principles?
Yes. Our programming is built on evidence-based exercise science principles to systematically enchance athletic development. These are the same methods used by elite strength and conditioning programs nationwide, not fitness trends or guesswork.
What makes you different than other sports performance gyms?
It's simple. We don't do sport-specific gimmicks or fitness trends. Our training is built on fundamental exercise science principles applied in age-grouped sessions. Athletes train in a competitive environment that pushes everyone to get better, guided by a coach who understand what actually works, not what sounds good in marketing.
How often should I come in?
That depends on your goals and schedule. Training 2-3 times per week provides a solid foundation for athletic development, while 3-4+ sessions per week can accelerate progress or be a better fit for individuals in different phases of their seasons. Coach Seth can help advise you on what frequency makes sense for your situation. Consistency matters more than frequency: pick a schedule you can maintain long-term and stick with it.
What sports do you train?
We train athletes from all sports. Our programming focuses on developing fundamental athletic qualities: strength, power, speed, and conditioning that translate to performance across any sport. Whether you play football, basketball, soccer, track, baseball, or any other sport, our training builds the physical foundation you need to compete.
Is there a community aspect to your gym?
Yes. Athletes train in age-grouped sessions, which naturally creates accountability and competition. You're working alongside other athletes at your level who are committed to getting better, which pushes everyone to work harder. It's not about motivational speeches or forced team building; it's about training in an environment where the people around you make you better.
Do you offer programs for all age groups?
We train middle school athletes (grades 6-8), high school athletes (grades 9-12), college athletes, and professional athletes. Sessions are grouped by age and development level to ensure appropriate training stimulus and create the right competitive environment for each group.