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: 4-16-2018

Monday Endurance A.For time: Row 1000 Meters 50 Dumbbell Thrusters (30/15 lbs) 30 Pull-Ups B. Three sets of: Bulgarian Split Squats x 8 reps each leg Rest 45 seconds after each leg Strict Handstand Push-Ups x 8-10 reps (Modify with Pike Push-up or Push-ups) (if you aren’t capable of this rep scheme yet, break up your reps and try to accumulate 8-10 reps in 60 seconds or less) Rest 90 seconds QuickFit A. Complete as many rounds as possible in 14 minutes of: Row 250Meters 10 Dumbbell Thrusters 20 Ring

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Workouts Of The Week: 4-9-2018

Monday Endurance A.Pistol Squat Progressions Pistol Squat Plate under heel (1″ max) Elevated Pistol on box Pistol to box Reverse Lunge Box step up B. Four sets of 5-minute sprints of:“Mary” 5 Strict Handstand Push-Ups 10 Alternating Pistols 15 Pull-Ups Perform as many rounds as possible in 5 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed. QuickFit A. Four sets of 3-minute sprints of: 5 Push-ups 10 Box Step-ups 15 Ring Rows Perform

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Competition Program

April 22, 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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April 21, 2018 – Competition

Dynamic Mobility, Activation and Warm-Up Start the clock and … Row 300 meters @ an easy pace immediately followed by… Banded Perfect Stretch x 45 seconds per sidePsoas Pulse x 45 seconds per side When the running clock reaches 7:00…Banded Clam Shell Iso Hold x 45 seconds per sideForward Cross Crawl x 10 reps per side Fire Hydrant Iso Hold x 45 seconds per side When the running clock reaches 12:00… Two sets of: Side Plank Hold x 30 seconds per side Air Squats x 15 reps A. Every 2

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April 20, 2018 – Competition

A. Every 3 minutes, for 6 minutes (two sets):Single Leg Depth Drops x 5 reps each leg (set up the box below knee height ) Followed by… Every 3 minutes, for 6 minutes (two sets):Depth Drop into Split Stance x 5 reps each leg B. Every 2 minutes, for 6 minutes (3 sets): Muscle Snatch x 3 reps Keep the barbell close and be quick and aggressive in your turnover. Followed by… Every 2 minutes, for 24 minutes (12 sets): Snatch x 1 rep Build to today’s 1-RM. C. Four

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April 19, 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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April 18, 2018 – Competition

A. Twelve sets of: Box Squat x 2 reps @ 75% of Current 1-RM Box Squat Rest 45 seconds B. Every 2 minutes, for 8 minutes (4 sets): Power Jerk + 3 Overhead Squats Build over the course of the 4 sets. Keep your jerk grip for your overhead squats. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go. C. Every 2 minutes, for 10 minutes (5 sets): Power Jerk x 2 reps @ 80% of 1-RM D. Every

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April 17, 2018 – Competition

A. Every minute, on the minute, for 15 minutes: Minute 1 – 1-2 Strict Muscle-Ups + 1-3 Kipping Muscle-Ups + 1-2 Skin the Cats Minute 2 – 3-5 Chest-Facing-Wall Handstand Push-Ups Minute 3 – 4 Ring Flys (Straight arms) + 7 Ring Push-Ups Finishing in Lock out B. Every 2 minutes, for 6 minutes (3 sets): Sotts Press x 3 reps (clean grip, pressing from the front-rack position in receiving) Followed by… Every two minutes, for 6 minutes (3 sets): 2 Clean Lift-Offs + Power Clean + Jerk @ 70-80%

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April 16, 2018 – Competition

A. Every 3 minutes, for 12 minutes (four sets):Depth Drops x 10 reps (set up the box 2 inches below your max effort vertical jump B. Every 2 minutes, for 6 minutes (3 sets): High Hang Snatch x 1 rep @ 55-65% Followed by… Every 2 minutes, for 6 minutes (3 sets): Hang Snatch x 1 rep @ 65-75% Followed by… Every 2 minutes, for 12 minutes (6 sets): 3-Position Snatch @ 75-80% (high hang, mid-thigh, and then 2″ Below the Knee) Followed by… Every 2 minutes, for 6 minutes

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Beginner's Fitness Program

April 21, 2018 – Fitness

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 25 Mountain Climbers 20 Kettlebell Swings 15 Wall Ball Shots 10 Alternating Reverse Lunges with Dumbbells 5 Toes to Bar or Hanging Leg Raises Partner A starts with 25 Mountain Climbers, Partner B then performs 20 kettlebell swings, Partner A then performs 15 wall ball shots, Partner B does 10 reverse lunges, Partner A does 5 toes to bar or leg raises, then Partner B does 25 mountain climbers…and so on.

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April 20, 2018 – Fitness

A. Four sets for max reps of: 45 seconds of Dumbbell Bench Press (choose a weight you can handle for 8-10 unbroken reps) Rest 15 seconds 45 seconds of Strict Handstand Push-Ups or L-Seated Dumbbell Press Rest 15 seconds 45 seconds of Strict Pull-Ups Rest 75 seconds B. For time: 1000 Meter Row 40 Jumping Lunges 400 Meter Run 40 Dumbbell Push Presses 400 Meter Run The post April 20, 2018 – Fitness appeared first on Invictus Fitness.

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April 19, 2018 – Fitness

A. Four sets of: Front or Goblet Squat x 6 reps @ 3011 Rest 45 seconds Dumbbell Romanian Deadlifts x 15 reps @ 3011 Rest 45 seconds 100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm Rest 45 seconds B. For time: 40/30 Calories of Rowing 20 Burpees Over the Erg 40 Walking Lunges with Dumbbells The post April 19, 2018 – Fitness appeared first on Invictus Fitness.

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April 18, 2018 – Performance and Fitness

A. Every 5 minutes, for 30 minutes (6 sets) for times: Run 400 Meters 8 Strict Pull-Ups 12 Toes to Bar 16 Push-Ups Please note times for each of the six sets. B. Every 90 seconds, for 12 minutes (2 sets of each): Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled) Station 2 – 60 seconds of Side-Plank Hold (Left Side) Station 3 – 60 seconds of Band Pull-Aparts Station 4 – 60 seconds of Side-Plank Hold (Right Side) The post April 18, 2018 – Performance

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April 17, 2018 – Fitness

A. Three sets of: Back Squat x 8-10 reps @ 30X1 Rest 60 seconds Supine Ring Rows x 10-12 reps @ 2111 Rest 60 seconds Nose-to-Wall Handstand Hold x 30-45 seconds Rest 60 seconds B. Complete as many rounds and reps as possible in 12 minutes of: 20/15 Calories of Assault Bike 20-Meters of Walking Lunges The post April 17, 2018 – Fitness appeared first on Invictus Fitness.

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April 16, 2018 – Fitness

A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Dumbbell Shoulder Press x 8-10 reps @ 2111 Station 2 – Strict Pull-Ups x 6-8 reps @ 2111 Station 3 – Farmer’s Carry x 100 Meters B. Three rounds for time of: 400 Meter Run 30 Kettlebell Swings Compare your training results with January 3, 2018. The post April 16, 2018 – Fitness appeared first on Invictus Fitness.

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April 14, 2018 – Fitness

In teams of two, alternating each movement, complete ten rounds for time of: 500/400 Meter Row 10 Goblet Squats 10 Burpee Box Step-Overs (20″/18″) (Partner A rows; Partner B performs 10 goblet squats; Partner A performs 10 burpee box jump-overs; Partner B rows; Partner A performs 10 overhead squats; etc….) The post April 14, 2018 – Fitness appeared first on Invictus Fitness.

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