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.


Check Out How We Systematized The Transformation Process

Pillar One:

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 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:

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

October 24, 2018 – Competition

A. Take exactly 10 minutes to build to today’s heavy Strict Shoulder Press and then… Take exactly 10 minutes to build to today’s heavy Push Press B. Deadlift *Set 1 – 10 reps @ 50% of 1-RM *Set 2 – 10 reps @ 60% Rest 2-3 minutes between sets. Followed by… Three sets of: Pause Deadlifts x 8 reps @ 60% Rest 2-3 minutes between sets. Pause for 2-3 seconds at the knee, then continue to pull to lockout. C. Every minute, on the minute, for 16 minutes: Odd minutes:

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October 23, 2018 – Competition

Gymnastics Skills Warm-Up If you are not familiar with the False Grip for rings, please watch this VIDEO. Every 30 seconds, for 3 minutes (3 sets) of: Interval 1 – False Grip Static Hang x 10 seconds Interval 2 – Cast Swing x 3 reps Followed by. . . One set of: Movement 1 – Snap Pulls x 10 reps Movement 2 – Snap Pulls + Small Backswing x 5 reps *The “backswing” is not a large swing. Rather, allow your body to relax from the toes-forward position after the

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October 22, 2018 – Competition

A. Every 90 seconds, for 9 minutes (6 sets) of: Front Squat x 3 reps @ 70-75% Strict Handstand Push-Ups x 6-8 reps Customize your reps to suit your ability. If you’re strong with HSPUs, add a deficit. If you struggle with strict handstand push-ups, reduce the reps or work on negatives. In either event, you should have at least 15 seconds to transition back to your front squats after your final HSPU. B. Five sets of: 3-Position Clean (high hang, mid-thigh, 2″ below the knee) Rest as needed Goal

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October 21, 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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October 20, 2018 – 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. Perform the following for positioning and activation – load is not the priority. Every 2 minutes, for 4

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October 19, 2018 – Competition

A. Two sets of: Single-Arm Ring Row x 5 reps each arm @ 2111 (keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement) Rest 15 seconds Reverse-Grip Push-Ups x 10 reps @ 2111 Rest 15 seconds Band Pull-Throughs x 10 reps @ 2011 (focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced) Rest 15 seconds 30 Second Supinated-Grip Hang from Pull-Up Bar Rest 15 seconds Single-Arm Overhead Kettlebell Cossack Squat

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October 18, 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 Four sets

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