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

August 15, 2018 – Competition

A. Every minute, on the minute, for 9 minutes (3 sets) of:Nose-To-Wall Handstand Hold x 30 secondsKick to Handstand on Wall (with hands turned out) x 10 reps *Once your feet are together on the wall step back down and land in your starting position to complete one rep.Wall-Facing Handstand Marching x 30 reps Followed by. . . Every minute, on the minute, for 6 minutes (3 sets) of:Back-To-Wall Split Handstand Hold x 30 secondsWall-Facing Split Handstand Hold x 30 seconds B. Every 3 minutes, for 15 minutes (5 sets):

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August 14, 2018 – Competition

A. Every 2 minutes, for 6 minutes (3 sets): Snatch Press from Receiving x 5 reps @ 2111 Immediately followed by… Every 2 minutes, for 4 minutes (2 sets): Snatch Press from Receiving x 3 reps @ 2111 Immediately followed by… Every 2 minutes, for 10 minutes (5 sets): (Snatch Push Press + Overhead Squat + Snatch Balance) x 2 reps (perform the push press, descend to bottom of OHS, perform the snatch balance, then come up and repeat for two reps; build in weight, but don’t go heavier than

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August 13, 2018 – Competition

A. Two sets of: 30 Second Side Plank (left) 30 Second Scapular Circles from Push-Up Position 30 Second Side Plank (right) 30 Second Supinated-Grip Hang from Pull-Up Bar Rest 30 seconds 12 Alternating Bowler’s Squats 12 Alternating Cossack Squats 12 Band Pull-Throughs Rest as needed B. Every 2 minutes, for 20 minutes (10 sets): Hang Clean + Jerk Build over the course of the 10 sets to something heavy for the day. C. Back Squat *Set 1 – 5 reps @ 65-70% *Set 2 – 3 reps @ 75-80% *Set

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August 12, 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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August 11, 2018 – Competition

TESTING WEEK – Please keep detailed notes about your performances and prepare to compare them to future efforts. A. Every 90 seconds, for as long as possible… Clean & Jerk x 1 rep Start at approximately 75/50 lbs under your 1-RM, and increase load by 5-10 lbs every set. Continue building until you miss the same weight twice. If you miss twice, your session is over. B.“Sage at 20” 20-Minute Work Capacity Test Complete as many rounds and reps as possible in 20 minutes of: 20 Thrusters (135/95 lbs) 20

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August 10, 2018 – Competition

TESTING WEEK – Please keep detailed notes about your performances and prepare to compare them to future efforts. A. Back Squat: * Set 1 – 5 reps @ 55% * Set 2 – 3 reps @ 65% * Set 3 – 1 rep @ 75% * Set 4 – 1 rep @ 85% * Set 5 – 1 rep @ 90% * Set 6 – 1 rep @ 95% * Set 7 – 1 rep @ 101-102% * Set 8 (optional) – Exceed Set 7 weight Rest as needed, but

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August 9, 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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