Eat And Train Like An Athlete

If you Want To Look And Perform Like An Athlete

It Doesn't Just Happen By Accident

Free Online Group

Join Our Free Online Facebook Group

Free Online Group

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.

Still not convinced?

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: 2-19-2018

Monday CrossFit A.Two sets for times of: Row 750/600 Meters 20 Toes to Bar 40 Reverse Lunges with Kettlebell (24/16 kgs) Rest the same length of time the first set took you – 1:1 Work:Rest Ratio B.Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Death March x 20 reps Station 2 – Push-Ups x 12-20 reps Station 3 – Chin-Ups x 6-8 reps (add weight to the chin-ups if you can do so and still hold the rep range) QuickFit A. For time:40 Wall Ball

Read More »

Workouts Of The Week: 2-12-18 to 2-18-18

Monday CrossFit A.“Baseline Interval Test” Every 5 minutes, for 30 minutes (6 sets) for times: 10 Strict Pull-Ups 15 Toes to Bar 20 Push-Ups 25 Wall Ball Shots (20/14 lbs to 10′) Set Time Cap: 4 Minutes Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times. QuickFit A.Every 5 minutes, for 15 minutes (3 sets) for times: 10 Push-ups 15 Hanging Knee Raise

Read More »

Competition Program

February 23, 2018 – Competition

For the 2018 Open season, Invictus Athletes’ Camp coach Heidi Fearon will be creating a unique guided visualization for each week of the Open. Each visualization will be specifically tailored to the Open event and available for download by Friday morning. Please click here for your visualization. A. 10 minutes of low-intensity Assault Bike or Jogging @ 70% Followed by… Dynamic Mobility, Activation and Warm-Up Against a running clock… Leg Reach x 16 reps (8 per leg)Banded Triceps Stretch x 45 seconds per side Bent-Over DB Reverse Flies x 20

Read More »

February 22, 2018 – Competition

Active Recovery Swimming Day Program Courtesy of Heidi Fearon A. For the next 5 weeks Thursday swims will be complete active recovery. I encourage you to pick three things to focus on, for example, chin tuck, breathing out completely just before you breathe in, and high elbows – or chin tuck, high elbows and strong finish at the thigh…whichever three things will center you and help you the most. I would recommend that chin tuck always be one of them because it is the foundation of your body position. Let

Read More »

February 21, 2018 – Competition

A. Take 15-20 Minutes to build to today’s heavy… Dead-Stop Front Squat x 1 rep Followed by… Three sets of: Front Squat x 2-3 reps @ 85-90% of today’s heavy Dead-Stop Front Squat Rest as needed B. Every 7 Minutes, for 35 Minutes (5 sets) of: 30/20 Calorie Assault Bike 400 Meter Run 500/400 Meter Row C. Three sets of: Stiff Leg Deadlift x 10 reps @ 3011 Rest 90 seconds Barbell Hip Thrusts x 10 reps @ 10X1 (go as heavy as possible – but be sure to get

Read More »

February 20, 2018 – Competition

A. Two sets of: 30 Second Side Plank (left) 30 Second Scapular Circles from Push-Up Position 30 Second Side Plank (right) 30 Second Supinated-Grip Hang from Pull-Up Bar Rest 30 seconds 12 Alternating Bowler’s Squats 12 Alternating Cossack Squats 12 Band Pull-Throughs Rest as needed B. Every 2 minutes, for 10 minutes (8 sets): 3-Position Snatch @ 60-65% of 1-RM Snatch (High Hang, Mid-Thigh, 2″ Below the Knee – hold each of those positions for 2 full seconds before performing the snatch) Build over the course of the 5 sets

Read More »

February 19, 2018 – Competition

A. Take 15 minutes to build to today’s heavy… Back Squat x 1 rep This does not need to be an attempt at a PR, just something that feels heavy and primes your CNS. B. Take 15-20 minutes to build to today’s 1-RM Clean & Jerk C. Six sets for times of: 500/400 Meter Row 25 Kettlebell Swings (32/24 kg) 15 Kipping Handstand Push Ups Rest 60 seconds If you are not interested in competing in the Open, we would advise substituting the kipping handstand push-ups for 10 strict handstand

Read More »

February 18, 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

Read More »

February 17, 2018 – Competition

A. Six sets of: Front Squat x 1 rep Rest as needed Suggested loads per set by % – 75, 85, 90, 95, 95+, 95+ B. Every minute on the minute for 30 minutes: Minute 1: 15/10 Calories of Assault Bike Minute 2: 15 Burpees Minute 3: 20 Barbell Thrusters (20/15 kg) Since everyone enjoyed 21 minutes worth on January 26, we thought it would be fun to give you a few extra rounds. C. Three sets of: 10 Dumbbell Front Raise 10 Dumbbell Side Raise 10 Dumbbell Reverse Flies

Read More »

Beginner's Fitness Program

February 23, 2018 – Fitness

Complete as many rounds as possible in 20 minutes of: 8 Hanging Knee Raises 10 Dumbbell Hang Clean & Jerks 14/12 Calorie Row The post February 23, 2018 – Fitness appeared first on Invictus Fitness.

Read More »

February 22, 2018 – Fitness

A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Dumbbell Bench Press x 12-15 reps @ 2111 Station 2 – Single-Arm Kettlebell Row x 8 reps each @ 21X0 Station 3 – Side Plank x 45 seconds each side B. Two sets for max reps of: 90 seconds of Assault Bike for Calories Rest 30 seconds 90 seconds of Stationary Dips Rest 30 seconds 90 seconds of Rowing for Calories Rest 30 seconds 90 seconds of Push-Ups Rest 30 seconds C. Every minute, on the

Read More »

February 21, 2018 – Fitness

A. Four sets of: Split-Stance Romanian Deadlift x 8 reps each leg @ 4011 Rest 45 seconds Goblet Squat x 8 reps @ 3211 Rest 45 seconds 100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm Rest 45 seconds B. Complete as many rounds and reps as possible in 12 minutes of: 12 Dumbbell Power Cleans* 12 Alternating Reverse Lunges with Dumbbells 12 Burpees The post February 21, 2018 – Fitness appeared first on Invictus Fitness.

Read More »

February 20, 2018 – Fitness

Every 10 minutes, for 40 minutes (4 sets) for times: Row 1000 Meters 6 Strict Toes to Bar 9 Strict Pull-Ups 12 Strict Handstand Push-Ups or L-Seated DB Presses The post February 20, 2018 – Fitness appeared first on Invictus Fitness.

Read More »

February 19, 2018 – Fitness

A. Three sets of: Back Squat x 8 reps @ 31X1 Rest 45 seconds Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0 Rest 45 secondsStraight Body Ceiling Reaching Crunches x 20-30 reps Rest 45 seconds Reverse Snow Angels x 15 reps @ 3131 Rest 45 seconds B. For time: Run 400 Meters 40 Kettlebell Swings 40 Single-Arm Kettlebell or Dumbbell Thrusters 40 Kettlebell Swings Run 400 Meters The post February 19, 2018 – Fitness appeared first on Invictus Fitness.

Read More »

February 17, 2018 – Fitness

In teams of two, complete five rounds for time of: Run 400 Meters (partners must stay together) 50 Kettlebell Swings (25 each) 20 Strict Pull-Ups (10 each) Partners must run together, and may only start kettlebell swings once both members are back at their station. The post February 17, 2018 – Fitness appeared first on Invictus Fitness.

Read More »

February 16, 2018 – Fitness

Every 8 minutes, for 32 minutes (4 sets) for times: 20/15 Calories of Rowing 10 Dumbbell Thrusters 20 V-Ups 20/15 Calories of Assault Bike Note times for each set, and then add all four times to get a total time. Your goal will be lowest total working time for the four sets. (Example, 3:35, 3:42, 3:58, 4:05 = 15:20) The post February 16, 2018 – Fitness appeared first on Invictus Fitness.

Read More »