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: 5-28-2018

Monday Memorial Day Workout Workouts at 9:00 am, 10:00 am & 11:00 am In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups,

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Workouts Of The Week: 5-21-2018

Monday Endurance Warm-up & Movement Demo 0:00-10:00 A. Speed Test Time Cap: 15 Minutes Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of: Kettlebell Swings Goblet Squats Push-Ups B. Complete as many reps in 10 minutes of: 200 Meter Run 100 Mountain Climbers Tuesday Strength Warm-up & Movement Demo 0:00-10:00 A. Every 2 minutes, for 32 minutes (4 sets of each): Station 1: Weighted Pull-up x 3-5 reps Station 2: Nose-to-Wall Handstand Hold x 60 seconds Station 3: Single-Arm Dumbbell Row x

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Competition Program

May 27, 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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May 26, 2018 – Competition

A.Glute Activation Warm-Up – 15 Minute Van Dyke Strength ProtocolBanded Dead Bug Iso Hold x 2 minutesBanded Clamshell Hold x 1 minute per sideForward Cross Crawl x 1 minute per sideStraight Leg Iso Raise x 1 minute per sideCross Under Lunge x 1 minute per sideFire Hydrant Iso Hold x 90 seconds per side Followed by… Two sets of:Russian Baby Makers x 10 reps Banded Air Squats x 10 reps B. Every 3 minutes, for 30 minutes (10 sets): Clean & Jerk *Sets 1-2 = 3 reps @ 60% *Sets

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May 25, 2018 – Competition

A. Four sets of: Weighted Seated Box Jump x 3 reps*immediately into…Seated Box Jump x 2 reps followed by… Four sets of: Broad Jump x 5 reps Use a weighted vest and keep it light enough that the weight does not affect jumping form and allows for fast movement B. Back Squat *Set 1 – 40% x 4 reps *Set 2 – 50% x 3 reps *Set 3 – 60-65% x 2 reps *Set 4 – 75% x 1 rep Rest no more than 60 seconds – or the time

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May 24, 2018 – Competition

Active Recovery Swimming Day Program Courtesy of Heidi Fearon A. For the next 2 weeks as our athletes are preparing for Regionals, 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

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May 23, 2018 – Competition

A. Every 2 minutes, for 8 minutes (4 sets): Pause Jerk x 1 reps (pause for 2 seconds in the bottom of the dip, then 1 second in receiving position, then recover – build over the four sets) B. Every two minutes, for for 12 minutes (6 sets): Split Jerk x 1 rep Build to today’s heavy. C. Every minute, on the minute, for 21 minutes: Minute 1 – 15/10 Calories of Rowing Minute 2 – 6 Bar-Facing Burpees + 30 Double-Unders Minute 3 – 6 Bar-Facing Burpees + 6

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May 22, 2018 – Competition

A. Build to today’s heavy complex of… 1 Pause Front Squat + 2 Front Squats For the Pause Front Squat, slow 3 second descent, 3 second pause, then up as quickly as you can; then immediately after, two front squats with no tempo. B. Take 15-20 minutes to build to today’s 1-RM Power Clean C. For time: 30/20 Calories of Assault Bike 15 Thrusters (135/95 lbs) 30 Chest-to-Bar Pull-Ups 15 Thrusters (135/95 lbs) 30/20 Calories of Assault Bike D. Every 10 seconds, for 2 minutes (12 sets) of: Tempo Ring

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May 21, 2018 – Competition

A. Five sets of: Weighted Box Jump x 3 reps*immediately into…One-Step Box Jump x 2 reps Rest as needed followed by… Two sets of: Bulgarian Split Squat Jumps x 5 reps each leg *Use weighted vest or DB. Keep light enough so the weight does not affect jumping form and allows for fast movement B. Back Squat Play Day… Build up to today’s heavy Back Squat Let feel and mechanics dictate loading. C. Take 15-20 minutes to build to today’s 2-RM Overhead Squat D. Three rounds for time of: 21

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Beginner's Fitness Program

May 26, 2018 – Performance and Fitness

For time: Run 5k -or- Row 5k My preference is that you run outside. If you’re running outside, note the course as this will be something we come back to each quarter as a good test of your aerobic capacity. Compare results to January 1, 2018. The post May 26, 2018 – Performance and Fitness appeared first on Invictus Fitness.

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May 25, 2018 – Fitness

A. Three sets of: Back Squat x 6-8 reps @ 32X1 Rest 60 seconds Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 21X0 Rest 60 seconds Hollow Body Roll to Superman x 6 rolls each way Rest 60 seconds B. Every 8 minutes, for 24 minutes (3 sets) for times: 30/20 Calories of Assault Bike 20 Walking Lunges with Kettlebells 400 Meter Run The post May 25, 2018 – Fitness appeared first on Invictus Fitness.

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May 24, 2018 – Fitness

A. Four sets of: Dumbbell Bench Press x 8-10 reps @ 20X1 Rest 45 seconds Kettlbell Swings x 20 reps Rest 45 seconds Supinated-Grip Strict Pull-Ups x 8-12 reps @ 21X0 Rest 45 seconds B. Complete as many rounds and reps as possible in 10 minutes of: 20 Dumbbell Push Presses 20 Alternating Single-Arm Dumbbell Snatches The post May 24, 2018 – Fitness appeared first on Invictus Fitness.

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May 23, 2018 – Fitness

A. Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc… B. Against a two-minute running clock, complete: 10 Dumbbell Ground to Overhead 10 Box Step-Ups Max Reps of Burpees Rest 2 minutes between sets, and complete a total of four sets. The post May 23, 2018 – Fitness appeared first on Invictus Fitness.

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May 22, 2018 – Performance and Fitness

A. Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg) Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg) Station 3 – Unsupported Seated Dumbbell Press x 8-10 reps @ 21X1 Station 4 – Reverse Snow Angels x 20 reps (slow and controlled) B. In teams of three, with only one member working at each station at any one time, complete 3 sets each of: Station 1 – 500 Meter Row Station

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May 21, 2018 – Performance and Fitness

“Invictus 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′) 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. Compare your results to February 5, 2018. The post May 21, 2018 – Performance and Fitness appeared first on Invictus Fitness.

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May 19, 2018 – Fitness

A. In teams of three, complete as many rounds as possible in 15 minutes of: 6 Single-Arm Dumbbell Snatches 6 Burpees Rest EXACTLY five minutes, and then: B. In teams of three, complete as many rounds as possible in 15 minutes of: 10 Dumbbell Push Presses 15 Kettlebell Swings For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest

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