Eat And Train Like An Athlete

If you Want To Look And Perform Like An Athlete

It Doesn't Just Happen By Accident

Gone are the days of headphones and boring workouts.

We provide you with fist bumps, a great sweat, and a fitness support community.

Start Your Fitness Journey Today!

We will help you lose fat, build muscle, gain strength and overall feel better.

Location

Check Out How We Systematized The Transformation Process

Pillar One:
Fitness

New Workouts Everyday

You will be WITH A TRAINER taken through the most cutting edge workouts available to help you melt fat, tone up, and see results fast. AND - You will be able to track your own progress which will help you continue to improve, avoid plateaus and keep seeing results far past your 12 weeks.

Pillar Two:
Nutrition

Nutrition Plan

We will sit down with you and make you your own custom meal plan. Exactly what you need, given your body, schedule, and food preferences, so it is not only doable, but enjoyable. We adjust every week as needed to make sure you see results week-in, week-out.

Pillar Three:
Nutrition

Grocery List

We will sit down with you and map out your exact grocery list so you know what to buy at the grocery store, and leave nothing to guesswork. Average person spends ~$45/week on groceries for 21 meals at Walmart or Trader Joe's. Our process will cut down on your time in the grocery store with most people getting in and out in under 15min.

Class Schedule

Monday

6:00 AM CrossFit
8:00 AM CrossFit
4:30 PM CrossFit
6:30 PM CrossFit

Tuesday

6:00 AM CrossFit
4:30 PM CrossFit
6:30 PM CrossFit

Wednesday

6:00 AM CrossFit
8:00 AM CrossFit
4:30 PM CrossFit
6:30 PM CrossFit

Thursday

6:00 AM CrossFit
4:30 PM CrossFit
6:30 PM CrossFit

Friday

6:00 AM CrossFit
8:00 AM CrossFit
4:30 PM CrossFit
6:30 PM CrossFit

Saturday

  9:00 AM Endurance
  9:45 AM Endurance
10:30 AM Strength Training
11:30 AM Yoga

Workouts Of The Week

Standard Program

Workouts Of The Week: 6-18-2018

Monday Endurance Warm-up & Movement Demo 0:00-10:00 A. Three rounds for time of: 10 Chest-to-Bar Pull-Ups or 20 Ring Rows 15 Box Jump-Overs (24″/20″) 20 Wall Ball Shots (20/14 lbs) Time Cap: 12 Minutes B. In teams of 2, complete as many reps as possible in 12 minutes of: Partner A: Run 200 Meters Partner B: Ball Slams Tuesday Strength Warm-up & Movement Demo 0:00-10:00 A. Every 2.5 minutes, for 20 minutes (8 sets) of: Back Squat x 2 reps B. Every 90 seconds, for 9 minutes, (2 sets) of:

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Workouts Of The Week: 6-11-2018

Monday   Warm-up & Movement Demo 0:00-15:00 A. Complete as many reps in 1 minute at each station, for 5 rounds (26 minutes): Station 1: Dumbbell Push Press Station 2: Box Jumps Station 3: Kettlebell Swings Station 4: Deck Squats + Jump Rest: 90 Seconds Tuesday Strength Warm-up & Movement Demo 0:00-10:00 A. Every 2 minutes, for 10 minutes (5 sets): Bench Press x 8-10 reps Single-Arm Dumbbell Row x 8-10 reps each arm B. Every 90 seconds, for 18 minutes (4 sets of each): Station 1: Strict Pull-ups x

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Competition Program

June 23, 2018 – Competition

If you are planning to participate in the 2018 Granite Games Championship, please prioritize the qualifier workouts this weekend. We will be posting them on Friday and Saturday, and if your goal is to qualify we would ask that you make those the focal point of your weekend training and supplement around them. Granite Games Qualifier Workout #3 Three rounds for time of: 12 Chest-to-Bar Pull-Ups 12 Alternating Dumbbell Snatches (50/35 lbs) Tie Break Time Recorded, Immediately followed by… Three rounds for time of: 12 Bar Muscle-Ups 12 Alternating Dumbbell Snatches

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June 22, 2018 – Competition

A. Every 2 minutes, for 10 minutes (5 sets): (Snatch Push Press + Overhead Squat) x 2 reps Build over the course of the five sets. Followed by… Every 2 minutes, for 8 minutes (4 sets): Snatch Balance x 2 reps Build to a heavy-ish double. Followed by… Six sets of: 2 Snatch Pulls + 2 Hang Snatches + 2 Snatches (drop the barbell between the two pulls and two snatches, and between the two hang snatches if you need to – it’s more important that you work on perfect

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June 21, 2018 – Competition

Swimming Technique and Active Recovery Session Swimming workouts designed by Heidi Fearon A. I. 4 Minutes of Hip Flexor Mobility of Your Choice 4 Minutes of Anterior Shoulder Mobility of Your Choice 4 Minutes of Quad Mobility of Your Choice 4 Minutes of Lat & Subscap Mobility of Your Choice Focus on relaxed breathing throughout these mobility drills. If you cannot breathe properly, the stretch is too intense and you need to back off to the place where you can maintain a rhythmic breathing pattern. II.Warm-Up Technique Drills 100 Meters

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June 20, 2018 – Competition

A. Every minute, on the minute, for 8 minutes: Pause Front Squat x 1 reps @ 24X1 Choose one load for all eight sets. The heaviest load used last week would be a good, ambitious goal. B. Every two minutes, for 16 minutes (8 sets): Push Press + Power Jerk + Split Jerk (Pause for 2-3 seconds in the split jerk receiving position before recovering.) Rest 2 minutes Build over the course of the 8 sets. C. Three rounds for time of: 300/250 Meter Row 12 Toes-to-Bar 8 Box-Facing Burpee

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June 19, 2018 – Competition

A. Complete as many rounds and reps as possible in 6 minutes of: 30 Double Unders 4/3 Muscle-Ups 12 Alternating Pistols B. Every 2 minutes, for 20 minutes (10 sets): Clean Lift-Off + Clean + Hang Clean *Sets 1-2 = @ 65% *Sets 3-4 = @ 70% *Sets 5-6 = @ 75% *Sets 7-8 = @ 80% *Sets 9-10 = @ 85% C. Four sets of: Kettlebell Biceps Curls x 8 reps Rest as needed Half Kneeling Landmine Rotations x 8-10 reps each side Rest as needed D. Ten sets

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June 18, 2018 – Competition

Mobility and Activation Two sets of: 30 Second Supinated-Grip Hang from Pull-Up Bar Rest 15 seconds Hindu Push-Ups x 10 reps Rest 15 seconds Bottom’s Up Kettlebell Press x 5 reps each side Rest 15 seconds Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111 Rest 15 seconds GHD Hip Extension x 8 reps @ 2012 (focus on glute activation and maintaining a hollow position) Rest as needed A. Every two minutes, for 16 minutes (8 sets): High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch

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June 17, 2018

Recovery Day A.Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. – AND/OR – * Body work from a licensed body worker (ART, Graston, acupuncture, etc…) B.Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your

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Beginner's Fitness Program

June 23, 2018 – Performance and Fitness

“Rabbit’s Delight”Objective: Complete as many repetitions as you can, as quickly as you can. Mission: Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first

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June 22, 2018 – Fitness

A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Dynamic Bulgarian Split Squat x 15 reps each leg @ 10X0 (no need to add load for most people, the goal is to jump the front foot off the ground every rep, so be as explosive as possible) Station 2 – Barbell Glute Bridge x 10-12 reps @ 21X1 (HEAVY!) Station 3 – Side Plank x 30-40 seconds each side B. Three rounds for time of: 7 Strict Pull-Ups 14 Push-Ups 21 Kettlebell Swings The post

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June 21, 2018 – Fitness

A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011 Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps @ 3020 Station 3 – Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111 B. Five rounds for time of: Run 400 Meters 15 Goblet Squats The post June 21, 2018 – Fitness appeared first on Invictus Fitness.

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June 20, 2018 – Fitness

Every 2 minutes, for 30 minutes (5 sets): Station 1 – 450/350 Calories of Rowing Station 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry (heavy) Station 3 – 20/15 Calories of Assault Bike (or 300 Meter Run) The post June 20, 2018 – Fitness appeared first on Invictus Fitness.

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June 19, 2018 – Fitness

A. Every 2 minutes, for 18 minutes (3 sets) of: Station 1 – Front or Goblet Squat x 4-6 reps @ 32X1 Station 2 – 100-Meter Farmer’s Walk Station 3 – Front Leaning Rest on Rings x 60 seconds B. Complete as many rounds and reps as possible in 12 minutes of: 20 Kettlebell Swings 20 Air Squats 200 Meter Run The post June 19, 2018 – Fitness appeared first on Invictus Fitness.

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June 18, 2018 – Performance and Fitness

A. Every 3 minutes, for 12 minutes (4 sets): Bench Press x 6-8 reps @ 20X1 B. Three sets for max reps:90 seconds of the following… 9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups Rest 30 seconds90 seconds of the following… 9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups Rest 30 seconds90 seconds of the following… 9 Burpee Box Jump-Overs + Max Reps of Toes to Bar Rest 30 seconds The post June 18, 2018 – Performance and Fitness appeared first on Invictus Fitness.

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June 16, 2018 – Fitness

Teams of two must complete 100 repetitions of the following complex: 3 Kettlebell Swings 2 Goblet Squats 1 Kettlebell Push Press (Left Arm) 1 Kettlebell Push Press (Right Arm) The kettlebell cannot touch the floor at any point during the workout. The partner who hands off the kettlebell must immediately run 400 meters before he or she may receive it back from his or her partner. The post June 16, 2018 – Fitness appeared first on Invictus Fitness.

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