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

May 21, 2019 – Competition

A. Handstand Play Time: Spend 10 Minutes working on handstands. If you feel confident with handstands then explore new ways to challenge yourself. Stairs/ramp, weave through cones, walk sideways, or walk backwards. 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 90 seconds, for 15 minutes (10 sets): (Power Clean + Jerk) x 2 reps Build over the sets to establish a 2-RM power clean & jerk. Compare results to April 2, 2019.

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May 20, 2019 – Competition

A. Take three attempts to establish a 1-RM Overhead Squat Take as much time as needed to warm-up. After your last warm-up lift, set a clock and wait exactly 6 minutes before taking your first official attempt. Attempts must come between the following times on the running clock: Attempt 1 – 6:00 to 8:00 Attempt 2 – 8:00 to 10:00 Attempt 3 – 10:00 to 12:00 B. Every minute, on the minute, for 10 minutes: Snatch x 2 reps (reset before each rep) Loading suggestions: Minutes 1-2 – 55-65% Minutes

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May 19, 2019

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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May 18, 2019 – Competition

A. Four sets of: 10 Sandbag Squats (HEAVY) 15 GHD Sit-Ups 20 Sandbag Squats (Light) 100-Foot Handstand Walk Rest 2 minutes 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 21 minutes (7 sets): Minute 1: 30 Double Unders + 8 Toes-to-Bar Minute 2: 30 Double Unders + 8 Strict Handstand Push-Ups Minute 3: 18/12 Calorie Row D. Three sets of:GHD Hip

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May 17, 2019 – Competition

A. Every 2 minutes, for 10 minutes (5 sets):1-Step Box Jump x 5 reps Followed by… Every 3 minutes, for 6 minutes (two sets):Single-Leg Broad Jumps x 5 reps each leg B. Every 30 seconds, for 10 minutes: Snatch x 1 rep @ 75-80% Goal is technical perfection for all 20 reps. C. Front Squat *Set 1 – 3 reps @ 80-85% *Set 2 – 2 reps @ 85-90% *Set 3 – 1 rep @ 90-95% *Set 4 – 3 reps @ 85-90% *Set 5 – 2 reps @ 90-95%

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May 16, 2019 – 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.SWIMMING TEST WEEKWarm-Up Technique Drills

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May 15, 2019 – Competition

A. Two sets of: 20 seconds of Banded Palloff Hold (Left) 20 seconds of Banded Palloff Hold (Right) 30 seconds of Banded Lateral Monster Walk (Left) 30 seconds of Banded Lateral Monster Walk (Right) 30 seconds of Single-Leg Prone GHD Plank (Left) 30 seconds of Single-Leg Prone GHD Plank (Right) 20 seconds of Dynamic Bulgarian Split Squat Jumps (Left) 20 seconds of Dynamic Bulgarian Split Squat Jumps (Right) Rest 60 seconds You should be able to complete this entire Glute Activation Circuit in less than 12 minutes. Move from one

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