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

Workouts Of The Week

Competition Program

January 15, 2019 – Competition

Mobility and Activation Spend 5 minutes rolling out your t-spine and lats. and then… Two sets of:Band Assisted Hip Flexor Stretch x 45 seconds per sideBand Assisted Lat Stretch x 45 seconds per side and then … Two sets of:Banded Monster Walks x 20 reps fwd/bckBanded Lateral Walks x 10 reps each direction Banded Jumping Squats x 10 reps Finish with … 3 Minutes on the Assault Bike @ moderate pace A. Every 3 minutes, for 18 minutes (6 sets): Clean & Jerk x 1 rep *Sets 1-2 = @

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January 14, 2019 – Competition

Snatch Technique Warm-Up Three sets of: Snatch-Grip Romanian Deadlift x 3 reps Snatch High Pull from Below Knee x 3 reps Muscle-Snatch x 3 reps Overhead Squat x 3 reps @ 3211 Snatch Push Press x 3 reps Snatch Balance x 3 reps Hang Power Snatch x 3 reps Snatch from Below Knee x 3 reps *Set 1 – Empty Barbell *Set 2 – 95/65 lbs *Set 3 – 95/65 lbs A. Every 2 minutes, for 6 minutes (3 sets): Muscle Snatch x 2 reps Keep the barbell close and

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January 12, 2019 – Competition

A. Back Squat Set 1- 5 reps @ 70% Set 2- 3 reps @ 80% Set 3- 1 rep @ 85-90% Set 4- 10 reps @ 73% Set 5- 10 reps @ 73% Rest 2-3 minutes B. Complete as many reps as possible in 12 minutes of: 10 Handstand Push-Ups to 4″/2″ Deficit* 20 Thrusters (100/70 lbs) 30 Pull-Ups *If you are not interested in competing in the Open or other online qualifiers, we would advise substituting the kipping handstand push-ups for 10 strict handstand push-ups (no deficit) – the

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January 11, 2019 – Competition

Want to have a little fun? Every Friday we’ll have a small challenge incorporated into the program. Here’s the first of 2019:“Invictus Friday Challenge – 1.11.19” Against a 60-second running clock… 20/12 Calories of Assault Bike Max Reps of Burpees Over the Barbell Complete the prescribed calories on the assault bike and in the remaining time complete as many burpees over the barbell as possible. You may perform the burpees laterally, you don’t have to be perpindicular to the barbell. Post to your instagram or story with the hashtag #InvictusChallenge

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January 10, 2019 – Competition

Swimming Technique and Active Recovery Session Swimming workouts designed by Heidi Fearon A. 1. 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. 2. Three sets of: 100

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January 9, 2019 – Competition

A. Three sets of: Strict Pull Ups x Max Reps Ring Rows x 15 reps Rest 60 seconds Strict Handstand Push Ups x Max Reps @ 3011 Push Ups x Max Reps Rest as needed B. Every minute, on the minute, for 12 minutes (6 sets): Odd Minutes: 7 Deadlifts (315/215 lbs) Even Minutes: 10-12 Burpee Box Jump-Overs (24″/20″) C. Against a 3-minute running clock: 30/20 Calorie Row or Ski-Erg Max Calorie Assault Bike or Bike Erg in remaining time Rest 2 minutes and repeat for TWO SETS. followed by.

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January 8, 2019 – Competition

Mobility and Activation Two sets of: Band Distracted Hamstring Floss x 60 seconds per sideFoam Roller Hamstring Curls x 10 reps Hollow Rocks x 30 seconds and then … CrossOver Symmetry Rows x 8 repsCrossOver Symmetry Pull-Downs x 8 repsCrossOver Symmetry 90/90 Drill x 8 repsCrossOver Symmetry Reverse Flys x 8 repsCrossOver Symmetry Victory x 8 reps and then … Row 500 Meters @ an easy to moderate pace A. Every 2 minutes, for 10 minutes (5 sets): Clean & Jerk x 2 reps *Sets 1-2 = @ 75% *Sets

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