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

January 23, 2019 – Competition

A.Handstand Balance Practice Spend time working on kicking up to a handstand and hitting a balanced position. Refer to the video for guidance. Followed by… Three sets of: Weighted Strict Supinated Pull Ups x 6-8 reps Rest as needed B. Every minute, on the minute, for 10 minutes (5 sets): Odd Minutes: Deadlift x 10 reps @ 315/215 lbs Even Minutes: 10-12 Strict Handstand Push-Ups to 4″/2″ Deficit C. Two sets for times of: 30/25 Calorie Assault Bike or Bike Erg 30/25 Calorie Row or Ski-Erg Rest 90 seconds Followed

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January 22, 2019 – Competition

Mobility and Activation One set of:Twisted Cross Stretch x 60 seconds per side and then . . . Two sets of:Wall Slides x 6 repsY’s, T’s, W’s x 6 reps each and then . . . Two sets of:Med Ball Hamstring Curls x 5 reps Hip Extensions (unweighted) x 10 reps Band Pull-Aparts (overhead) x 15 reps (light band) A. Every 2 minutes, for 12 minutes (6 sets): Clean & Jerk x 2 reps *Sets 1-3 = @ 60% *Sets 4-6 = @ 70% B. Three sets for times of:

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January 21, 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 19, 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 @ 75% Set 5- 10 reps @ 75% Rest 2-3 minutes B. Complete as many reps as possible in 9 minutes of: 3 Chest-to-Bar Pull-Ups 3 Goblet Squats (32/24 kg KB) 6 Chest-to-Bar Pull-Ups 6 Goblet Squats 9 Chest-to-Bar Pull-Ups 9 Goblet Squats 12 Chest-to-Bar Pull-Ups 12 Goblet Squats 15 Chest-to-Bar Pull-Ups 15 Goblet Squats 18 Chest-to-Bar Pull-Ups 18 Goblet Squats 21 Chest-to-Bar Pull-Ups 21

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January 18, 2019 – Competition

Want to have a little fun? Join the second edition of our weekly challenge, which we’ll run throughout the year!“Invictus Friday Challenge – 1.18.19” Complete as many rounds and reps as possible in 60 seconds of: 5 Pull Ups 5 Toes to Bar You may break up the reps however you like or choose to go unbroken. Your score should be written as the total number of reps completed. For example, if you get 3 full rounds and 3 pull-ups, you will note your score as 33 reps. Post to

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January 17, 2019 – 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 Two sets

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January 16, 2019 – Competition

A. Complete, not for time: 4 L-Seated Rope Climbs 6 Legless Rope Climbs 8 Rope Climbs Use this time to practice technique and a quick descent on your rope climbs. Tap the top crossbeam and learn to drop quickly while maintaining control. This may mean only dropping 1-2 feet at a time right now to get comfortable, and then build to longer drops and re-grips. For some it may not be necessary to wrap your feet before you drop. If you wear pants, try dropping and squeezing with your thighs.

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