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

November 17, 2018 – Competition

A. Every 2 minutes, for 18 minutes (9 sets) of: Clean from Mid-Patella + Jerk *Sets 1-3 – 75-79% of 1-RM Clean & Jerk *Sets 4-6 – 80-84% *Sets 7-9 – 85% B. Every 2 minutes, for 10 minutes (5 sets): Tempo Front Squat @ 32X1 *Set 1 – 3 reps @ 70% of 1-RM Front Squat *Set 2 – 2 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 1 rep @ 85% *Set 5 – 1 rep @ 87.5% Followed by… One set of:

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November 16, 2018 – Competition

Gymnastics Skills Warm-Up If you are not familiar with the process of handstand push-up negatives, please watch this video. Two sets of:Wall-Facing Handstand Marching x 50 reps Rest 30 secondsHandstand Push-Up Negative with 8″/4″ Deficit x 8 reps @ 50A1 Rest 30 seconds Followed by. . . Three sets of:Wall-Facing Split Handstand Hold x 45 seconds Rest 15 secondsHeadstand Kip-Up to Handstand on Wall x 8-10 reps *If you are comfortable with this movement, add a 4″ or 8″ Deficit Rest 60 seconds Immediately followed by. . . For 60

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November 15, 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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November 14, 2018 – Competition

A. Take 15 minutes to build to today’s heavy Power Jerk B. Deadlift *Set 1 – 10 reps @ 50% of 1-RM *Set 2 – 10 reps @ 60% *Set 3 – 8 reps @ 75% *Sets 4-5 – 5 reps @ 80% C. Three rounds for time of: 20/15 Calorie Assault Bike 20 Walking Lunge Steps with Farmer’s Carry (50/35 lbs) When the running clock reaches 12:00… D. Six rounds for time of: 3-5 Unbroken Bar Muscle-Ups 10/7 Calorie Ski-Erg or Row E. Three sets of: Weighted Stationary Dips

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November 13, 2018 – Competition

Gymnastics Skills Warm-Up If you are not familiar with the False Grip for rings, please watch this video. Every 30 seconds, for 3 minutes (2 sets) of: Interval 1 – False Grip Static Hang x 15 seconds Interval 2 – Cast Swing x 3 reps Interval 3 – Ring Pull-Ups Scaled with False Grip x 6-8 reps Followed by. . . One set of: Movement 1 – Snap Pulls x 10 reps Movement 2 – Snap Pulls + Small Backswing x 5 reps *The “backswing” is not a large swing.

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November 12, 2018 – Competition

A. Every 90 seconds, for 9 minutes (6 sets) of: Front Squat x 1 rep @ 85-90% Strict Handstand Push-Ups to Deficit x 4-6 reps Make the deficit challenging, but we still want you completing the four reps each of the six sets. B. Every two minutes, for 12 minutes (6 sets): Clean + Front Squat x 1 rep @ 90-95% C. Every 2 minutes, for 14 minutes (7 sets): Back Squat *Set 1 – 6 reps @ 65-70% *Set 2 – 4 reps @ 75-80% *Set 3 – 2

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November 11, 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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