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: 6-18-2018

Monday Endurance Warm-up & Movement Demo 0:00-10:00 A. Three rounds for time of: 10 Chest-to-Bar Pull-Ups or 20 Ring Rows 15 Box Jump-Overs (24″/20″) 20 Wall Ball Shots (20/14 lbs) Time Cap: 12 Minutes B. In teams of 2, complete as many reps as possible in 12 minutes of: Partner A: Run 200 Meters Partner B: Ball Slams Tuesday Strength Warm-up & Movement Demo 0:00-10:00 A. Every 2.5 minutes, for 20 minutes (8 sets) of: Back Squat x 2 reps B. Every 90 seconds, for 9 minutes, (2 sets) of:

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Workouts Of The Week: 6-11-2018

Monday   Warm-up & Movement Demo 0:00-15:00 A. Complete as many reps in 1 minute at each station, for 5 rounds (26 minutes): Station 1: Dumbbell Push Press Station 2: Box Jumps Station 3: Kettlebell Swings Station 4: Deck Squats + Jump Rest: 90 Seconds Tuesday Strength Warm-up & Movement Demo 0:00-10:00 A. Every 2 minutes, for 10 minutes (5 sets): Bench Press x 8-10 reps Single-Arm Dumbbell Row x 8-10 reps each arm B. Every 90 seconds, for 18 minutes (4 sets of each): Station 1: Strict Pull-ups x

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Competition Program

June 19, 2018 – Competition

A. Complete as many rounds and reps as possible in 6 minutes of: 30 Double Unders 4/3 Muscle-Ups 12 Alternating Pistols B. Every 2 minutes, for 20 minutes (10 sets): Clean Lift-Off + Clean + Hang Clean *Sets 1-2 = @ 65% *Sets 3-4 = @ 70% *Sets 5-6 = @ 75% *Sets 7-8 = @ 80% *Sets 9-10 = @ 85% C. Four sets of: Kettlebell Biceps Curls x 8 reps Rest as needed Half Kneeling Landmine Rotations x 8-10 reps each side Rest as needed D. Ten sets

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June 18, 2018 – Competition

Mobility and Activation Two sets of: 30 Second Supinated-Grip Hang from Pull-Up Bar Rest 15 seconds Hindu Push-Ups x 10 reps Rest 15 seconds Bottom’s Up Kettlebell Press x 5 reps each side Rest 15 seconds Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111 Rest 15 seconds GHD Hip Extension x 8 reps @ 2012 (focus on glute activation and maintaining a hollow position) Rest as needed A. Every two minutes, for 16 minutes (8 sets): High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch

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June 17, 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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June 16, 2018 – Competition

If you are planning to participate in the 2018 Granite Games Championship, please be sure to register here. Please prioritize the qualifier workouts this weekend. We will be posting them on Friday and Saturday, and if your goal is to qualify we would ask that you make those the focal point of your weekend training and supplement around them. Granite Games Qualifier Workout #2 For time: 20 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′) 10 Toes to Bar 18 Wall Ball Shots 9 Toes to Bar 16

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June 15, 2018 – Competition

If you are planning to participate in the 2018 Granite Games Championship, please be sure to register here. Please prioritize the qualifier workouts this weekend. We will be posting them on Friday and Saturday, and if your goal is to qualify we would ask that you make those the focal point of your weekend training and supplement around them. Granite Games Qualifier Workout #1A & 1B Against a 14-Minute Running Clock… 15 Burpees Over Concept 2 Erg 40/30 Calorie Row 15 Burpees Over Concept 2 Erg 40/30 Calorie Row 15

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June 14, 2018 – Competition

If you are planning to participate in the 2018 Granite Games Championship, please be sure to register here. Please prioritize the qualifier workouts this weekend. We will be posting them on Friday and Saturday, and if your goal is to qualify we would ask that you make those the focal point of your weekend training and supplement around them. 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

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June 13, 2018 – Competition

If you are planning to participate in the 2018 Granite Games Championship, please be sure to register here. Please prioritize the qualifier workouts this weekend. We will be posting them on Friday and Saturday, and if your goal is to qualify we would ask that you make those the focal point of your weekend training and supplement around them. A. Four sets of: Pause Front Squat @ 24X1 + 2 Front Squats Rest 2 minutes Goal is to match or improve on the four heaviest loads used last Monday. Finding

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Beginner's Fitness Program

June 19, 2018 – Fitness

A. Every 2 minutes, for 18 minutes (3 sets) of: Station 1 – Front or Goblet Squat x 4-6 reps @ 32X1 Station 2 – 100-Meter Farmer’s Walk Station 3 – Front Leaning Rest on Rings x 60 seconds B. Complete as many rounds and reps as possible in 12 minutes of: 20 Kettlebell Swings 20 Air Squats 200 Meter Run The post June 19, 2018 – Fitness appeared first on Invictus Fitness.

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June 18, 2018 – Performance and Fitness

A. Every 3 minutes, for 12 minutes (4 sets): Bench Press x 6-8 reps @ 20X1 B. Three sets for max reps:90 seconds of the following… 9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups Rest 30 seconds90 seconds of the following… 9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups Rest 30 seconds90 seconds of the following… 9 Burpee Box Jump-Overs + Max Reps of Toes to Bar Rest 30 seconds The post June 18, 2018 – Performance and Fitness appeared first on Invictus Fitness.

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June 16, 2018 – Fitness

Teams of two must complete 100 repetitions of the following complex: 3 Kettlebell Swings 2 Goblet Squats 1 Kettlebell Push Press (Left Arm) 1 Kettlebell Push Press (Right Arm) The kettlebell cannot touch the floor at any point during the workout. The partner who hands off the kettlebell must immediately run 400 meters before he or she may receive it back from his or her partner. The post June 16, 2018 – Fitness appeared first on Invictus Fitness.

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June 15, 2018 – Fitness

A. For time: 800 Meter Run 15 Dumbbell Thrusters 15 Strict Pull-Ups 12 Dumbbell Thrusters 12 Strict Pull-Ups 9 Dumbbell Thrusters 9 Strict Pull-Ups 1000 Meter Row B. Two sets of: Bulgarian Split Squat x 20 reps @ 1010 (perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement; you can use a front or back-racked barbell or dumbbells held at your sides for these, choose what you prefer and load it appropriately) Rest 60 seconds between legs, and 2-3 minutes between

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June 14, 2018 – 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 – Barbell Glute Bridges x 6-8 reps @ 20X1 Station 4 – Reverse Snow Angels x 20 reps (slow and controlled) B. Complete as many rounds and reps as possible in 12 minutes of: 20 Kettlebell Swings 20 Push-Ups 10 Toes to Bar or Hanging Leg Raises The post June 14,

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June 13, 2018 – Fitness

A. Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011 Station 2 – Alternating Cossack Squats x 12 reps @ 2111 Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets) B. Every 90 seconds, for 15 minutes (5 sets of each): Station 1 – 12 Alternating Reverse Lunges with Kettlebell Farmer’s Carry Station 2 – 18/12 Calories of Assault Bike or Rowing

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June 12, 2018 – Fitness

A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Dumbbell Seesaw Press x 6-8 reps each arm @ 2111 Station 2 – Single Leg Hip Bridge x 6-8 reps each leg @ 3011 Station 3 – Hollow Body Roll to Superman x 8-10 rolls each way B. Against a 4-minute running clock, complete as many reps as possible of: 12/8 Calories of Assault Bike or Rowing 400 Meter Run Max Reps of Dumbbell Push Press Rest 2 minutes between sets, and complete a total of

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