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

December 10, 2018 – Competition

Click the link and register now for our 7th Annual Invictus Athlete Online Competition? It’s a fun and free online competition that provides a great test to see where you stand before we head into our final cycle to prepare you for the 2019 CrossFit Open. 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

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December 9, 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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December 8, 2018 – Competition

A. Every 30 seconds for 10 minutes: Snatch x 1 rep @ 75-80% Goal is technical perfection for all 20 reps. B. Take 20 minutes to build to a 1-RM Front Squat Suggested sets: *Set 1 – 3 reps @ 70% *Set 2 – 2 reps @ 75% *Set 3 – 1 rep @ 80% *Set 4 – 1 rep @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 1 rep @ 95% *Set 7 – 1 rep @ 101% *Set 8 – 1 rep @ 101+%

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December 7, 2018 – Competition

Gymnastics Skills Warm-Up If you are not familiar with proper hand placement for handstand work, please watch this video. Spend 2 minutes working on a Static Handstand Hold. Followed by. . . Three sets of:Freestanding Handstand Marching x 40 reps Rest 30 secondsHandstand Walk x 20 steps (Mark where your toe starts and where your last step lands. The goal is to establish a consistent distance throughout your three sets. Once the third set is complete, measure the distance of your average distance for competitive reference. Knowing the average length

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December 6, 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. Before today’s session, check

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December 5, 2018 – Competition

A. Split Jerk *Set 1 – 55% *Set 2 – 65% *Set 3 – 75% *Set 4 – 80% *Set 5 – 85% *Set 6 – 90% *Set 7 – 95% *Set 8 – 101-105% of previous 1-RM Rest as needed B. Deadlift *Set 1 – 10 reps @ 50% of 1-RM *Set 2 – 8 reps @ 60% *Sets 3-5 – 6 reps @ 75% Rest 2-3 minutes between sets. C. Every minute, on the minute, for 16 minutes: Odd minutes: 15-18/10-12 Calorie Row Even Minutes: 13-15/10-12 Calorie Assault

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December 4, 2018 – Competition

A. Every 2 minutes, for 4 minutes (2 sets): High Hang Snatch + Snatch Balance @ 55-60% Immediately followed by… Every 2 minutes, for 4 minutes (2 sets): High Hang Snatch + Hang Snatch + Overhead Squat @ 60-65% Followed by…. Every 2 minutes, for 6 minutes (3 sets): Hang Snatch + Overhead Squat @ 65-75% B. Every 2 minutes, for 20 minutes (10 sets): Snatch x 1 rep *Set 1 = 2 reps @ 70% *Set 2 = 1 rep @ 75% *Set 3 = 1 rep @ 80%

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