Eat And Train Like An Athlete

If you Want To Look And Perform Like An Athlete

It Doesn't Just Happen By Accident

Free Online Group

Join Our Free Online Facebook Group

Free Online Group

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.

Still not convinced?

Class Schedule

Monday

6:00 AM CrossFit          7:00 AM QuickFit
8:30 AM CrossFit          9:30 AM QuickFit
4:30 PM CrossFit          5:30 PM QuickFit
6:30 PM CrossFit          6:00 PM QuickFit
                                        7:30 PM QuickFit

Tuesday

6:00 AM CrossFit          7:00 AM QuickFit
8:30 AM CrossFit          9:30 AM QuickFit
4:30 PM CrossFit          5:30 PM QuickFit
6:30 PM CrossFit          6:00 PM QuickFit
                                        7:30 PM QuickFit

Wednesday

6:00 AM CrossFit          7:00 AM QuickFit
8:30 AM CrossFit          9:30 AM QuickFit
4:30 PM CrossFit          5:30 PM QuickFit
6:30 PM CrossFit          6:00 PM QuickFit
                                        7:30 PM QuickFit
                                        8:00 PM Booty Club

Thursday

6:00 AM CrossFit          7:00 AM QuickFit
8:30 AM CrossFit          9:30 AM QuickFit
4:30 PM CrossFit          5:30 PM QuickFit
6:30 PM CrossFit          6:00 PM QuickFit
                                        7:30 PM QuickFit

Friday

6:00 AM CrossFit          7:00 AM QuickFit
8:30 AM CrossFit          9:30 AM QuickFit
4:30 PM CrossFit          5:30 PM QuickFit
6:30 PM CrossFit          6:00 PM QuickFit
                                        7:30 PM QuickFit

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: 1-15-18 to 1-21-18

Monday CrossFit A.Three sets, performed against a 7-minute clock of: Row 1000 meters Max Rep Wall Ball Shots (20/14 lbs)Rest 4 minutes between sets. QuickFit A.For time: 400 Meter Run 40 Reverse Lunges with Kettlebells 40 V-Ups 40 Push-ups 400 Meter Run Tuesday CrossFit A. Every 2 minutes, for 10 minutes (5 sets):Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% followed

Read More »

Workouts Of The Week: 1-8-18 to 1-14-18

Monday CrossFit A.Every 5 minutes, for 20 minutes (4 sets): 20/15 Calorie Row 10 Burpee Knee Tucks 15 Toes-to-Bar 20 Dumbbell Thrusters (30/15 lbs) B.Three sets of: Barbell Good Mornings x 8 reps Rest as needed Weighted Box Step-Ups (Dumbbells or Kettlebells farmers hold) x 8 reps per leg Rest as needed Super-Man Extensions x 20 reps Rest as needed QuickFit A.Two sets for max reps, each against a 5-minute running clock, of: 500 Meter Row 15 Dumbbell Thrusters Max Reps of Burpees Rest 4 minutes between sets Tuesday CrossFit

Read More »

Competition Program

January 16, 2018 – Competition

A. Every 3 minutes for 6 minutes (2 sets): Push Jerk x 8-10 reps @ 40-50% of 1-RM Jerk (3 second pause in dip, 3 second pause in receiving) immediately followed by. . . Every 3 minutes for 6 minutes (2 sets): Push Jerk x 6-8 reps @ 50-60% of 1-RM Jerk (2 second pause in dip, 2 second pause in receiving) immediately followed by. . . Every 3 minutes for 6 minutes (2 sets): Push Jerk x 4-6 reps @ 60-70% of 1-RM Jerk (1 second pause in receiving)

Read More »

January 15, 2018 – Competition

A. For the following snatch work, you will stay on a 30-minute running clock and add weight to the barbell throughout the session, ultimately building to today’s heavy single. Use each movement as a chance to prime perfect movement mechanics and increase in load so that you’re ready for your final 6 minute interval. Every 2 minutes, for 6 minutes (3 sets): Snatch Press from Receiving x 3 reps @ 2111 Immediately followed by… Every 2 minutes, for 6 minutes (3 sets): Snatch Push Press + Overhead Squat x 2

Read More »

January 14, 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

Read More »

January 13, 2018 – Competition

A. Take 20 minutes to build to 90-95% of your 1-RM Back Squat Followed by… Every minute, on the minute, for 6 minutes: Back Squat x 1 rep @ 90% Remember, this is 90% of your last successfully tested 1-RM – not a hypothetical number you think that you might be able to squat. B. Build to today’s 1-RM Power Snatch Followed by… Every 45 seconds, for 9 minutes (12 sets): Snatch x 1 rep @ today’s 1-RM Power Snatch weight C. For max reps: 30 seconds of Ground to

Read More »

January 12, 2018 – Competition

A. Every two minutes, for 12 minutes (6 sets): 3 Front Squats + Jerk @ 90-92% of 1-RM C&J B. Strict Overhead Press Set 1: 5 reps @ 60% of 1-RM Set 2: 3 reps @ 75% Set 3: 1 rep @ 80-85% Set 4: 7 reps @ 65-70% Set 5: 7 reps @ 65-70% Set 6: 7 reps @ 65-70% Set 7: 7 reps @ 65-70% Rest exactly 2 minutes between sets. *If you were able to perform all sets and percentages last week then increase by 2-3% C.

Read More »

January 11, 2018 – Competition

Swimming Technique and Active Recovery Session Swimming workouts designed by Heidi Fearon A. 1. 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. 2. Three sets of: 100

Read More »

January 10, 2018 – Competition

A. Every 2 minutes, for 16 minutes (8 sets): Clean + 2 Front Squats @ 85% of your 1-RM Clean B. Five sets for max reps of: 30 seconds of Ground to Overhead (185/135 lbs) Rest 60 seconds C. Complete as many rounds and reps as possible in 14 minutes of: 100 Double-Unders 30 Alternating Dumbbell Snatches (50/35 lbs) 7 Muscle-Ups D. Every 30 seconds, for 4 minutes (4 sets) of: Interval 1 – Alternating Single Leg V-Up x 10 reps Interval 2 – Hand Plank Cross Knee-To-Elbow x 10

Read More »

Beginner's Fitness Program

January 16, 2018 – Fitness

A. In teams of two, partners alternate complete rounds for as many rounds and reps as possible in 15 minutes of: 5 Dumbbell Push Presses 10 Burpees B. Every minute, on the minute, for 10 minutes (2 sets of each): Minute 1 – Strict Ring Pull-Ups x 6-8 reps Minute 2 – Prone Plank x 40 seconds Minute 3 – Landmine Rows x 6-8 reps @ 2111 (Left Arm) Minute 4 – Landmine Rows x 6-8 reps @ 2111 (Right Arm) Minute 5 – Hollow Rocks or Hold x 30-40

Read More »

January 15, 2018 – Fitness

A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011 Station 2 – Single-Arm Dumbbell Row x 8 reps each @ 2111 Station 3 – Side Plank x 45 seconds each side B. Complete as many rounds and reps as possible in 12 minutes of: 15 Wall Ball Shots 10 Alternating Single-Arm Dumbbell Snatches 10 V-Ups The post January 15, 2018 – Fitness appeared first on Invictus Fitness.

Read More »

January 13, 2018 – Fitness

In teams of two, complete five rounds for time of: Run 400 Meters (partners must stay together) 50 Kettlebell Swings (25 each) 20 Strict Pull-Ups (10 each) Partners must run together, and may only start kettlebell swings once both members are back at their station. The post January 13, 2018 – Fitness appeared first on Invictus Fitness.

Read More »

January 12, 2018 – Fitness

A. Three sets of: Dumbbell Bench Press x 8-10 reps @ 21X1 Rest 45 seconds Bent-Over Dumbbell Reverse Flies x 12-15 reps Rest 45 seconds L-Sit Tuck to Extension x 6 reps @ 1212 Rest 45 seconds B. Five rounds for time of: 15/10 Calories of Assault Bike (or 200 Meter Run) 20 Alternating Single-Arm Dumbbell Snatches The post January 12, 2018 – Fitness appeared first on Invictus Fitness.

Read More »

January 11, 2018 – Fitness

A. Complete as many reps as possible in 10 minutes of: 30 Seconds of Wall Ball Shots (Partner A) 30 Seconds of Wall Ball Shots (Partner B) If you don’t have a partner, you’ll simply work for 30 seconds, then rest for 30 seconds, for 10 sets. B. Three sets of: Bulgarian Split Squats x 8 reps each leg @ 3111 Rest while partner works Single-Arm Dumbbell Row x 8 reps each arm @ 2111 Rest while partner work The post January 11, 2018 – Fitness appeared first on Invictus

Read More »

January 10, 2018 – Fitness

A. Four sets of: Russian Step-Ups x 10 reps each leg Rest 30 seconds Stationary or Ring Dips x 10 reps @ 3112 (use an assist to get back to the top if necessary) rest 30sec Ab Wheel Roll Outs x 10-12 reps @ 2121 rest 30sec B. Complete as many rounds and reps as possible in 10 minutes of: 10 Dumbbell Ground to Overhead 10 Burpees The post January 10, 2018 – Fitness appeared first on Invictus Fitness.

Read More »

January 9, 2018 – Fitness

A. Every 2 minutes, for 12 minutes (2 sets of each): Station 1 – Supinated-Grip Pull-Ups x 8-10 reps @ 2110 Station 2 – Handstand Hold x 45-60 seconds (perform with nose to wall if capable of doing so) Station 3 – L-Sit or L-Sit Progression x 45-60 seconds B. Three rounds for time of: 30/20 Calories of Rowing 30 Kettlebell Swings The post January 9, 2018 – Fitness appeared first on Invictus Fitness.

Read More »