Eat And Train Like An Athlete

If you Want To Look And Perform Like An Athlete

It Doesn't Just Happen By Accident

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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 12-18-17 to 12-24-17

Monday CrossFit A.For time: 1500 Meter Run 60 Overhead Squats (95/65 lbs) 30 Burpee Box Jumps (24″/20″) 15 Muscle-Ups Extra400 Meter Sandbag Carry (Bear Hug) QuickFit A. Three sets of:90 seconds of Rowing (for Calories) 30 seconds of Rest 90 seconds of Kettlebell Swings (for max reps) 30 seconds of Rest 90 seconds of Front Leaning Rest on Rings (keep torso rigid in a “hollow” position, palms driving through the rings) 30 seconds of Rest *Plank on hands is the modification for the FLRs Tuesday CrossFit A. Every two minutes,

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Workouts Of The Week 12-11-17 to 12-17-17

Monday CrossFit A.Complete 20 rounds for time of: 5 Pull-Ups 10 Push-Ups 15 Air Squats Time Cap: 30 minutes Extra Three sets of:2 Minutes of Banded March while Holding Sandbag/Ball Rest as needed QuickFit A. For time:Row 1000 Meters 20 Burpees Over the Erg 40 Thrusters Tuesday CrossFit A.Every two minutes, for 16 minutes (8 sets):Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps

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Competition Program

December 18, 2017 – Competition

6th Annual Invictus Athlete Online Competition – Day 1 Events  (1/3) Click the following link and make sure you register and enter your scores for our 6th Annual Invictus Athlete Online Competition. Events 1-3Event 1 For max load, in 3 minutes: 5 Snatches Event Rules: You only get a maximum of 6 attempts in the 3-minute window, and you must declare your weight before the clock starts – you cannot change weights during the 3 minutes. Your score will be the sum of your successful lifts, up to 5 lifts. You will

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December 17, 2017

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 16, 2017 – Competition

Are you already registered for our 6th Annual Invictus Athlete Online Competition? It’s fun and it’s free, and it’s a great test to see where you stand before we head into our final cycle to prepare you for the 2018 CrossFit Open. A. Every 3 minutes, for 24 minutes (8 sets): Clean & Jerk *Set 1 = 1 rep @ 73% *Set 2 = 1 rep @ 78% *Set 3 = 1 rep @ 83% *Set 4 = 1 rep @ 88% *Set 5 = 1 rep @ 93% *Set

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December 15, 2017 – Competition

Are you already registered for our 6th Annual Invictus Athlete Online Competition? It’s fun and it’s free, and it’s a great test to see where you stand before we head into our final cycle to prepare you for the 2018 CrossFit Open. A. Back Squat * Set 1 – 4 reps @ 70% * Set 2 – 3 reps @ 80% * Set 3 – 2 reps @ 90% * Set 4 – 1 rep @ 95% * Sets 5-8 – Find new 1-RM Squat Rest 3 minutes between sets.

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December 14, 2017 – Competition

Are you already registered for our 6th Annual Invictus Athlete Online Competition? It’s fun and it’s free, and it’s a great test to see where you stand before we head into our final cycle to prepare you for the 2018 CrossFit Open. 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

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December 13, 2017 – Competition

Are you already registered for our 6th Annual Invictus Athlete Online Competition? It’s fun and it’s free, and it’s a great test to see where you stand before we head into our final cycle to prepare you for the 2018 CrossFit Open. A. For perfection, not time: 15 Split Jerks @ 80% of your 1-RM You can only count the repetition if you would have rated it a 9 or higher on a scale of 1-10. B. Every 2 minutes, for 10 minutes (5 sets) of: Deadlift *Set 1 –

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December 12, 2017 – Competition

A. Build to today’s 1-RM Dead-Stop Front Squat Followed by… Three sets of: Front Squat x 3 reps @ today’s 1-RM Dead-Stop Rest 2 minutes Compare results to November 14, 2017. B. Every 2 minutes, for 20 minutes (10 sets) of: Clean x 1 rep *Sets 1-2 – 70-75% *Sets 3-4 – 75-80% *Sets 5-6 – 80-85% *Sets 7-8 – 85-90% *Sets 9-10 – 90-95% C. For time: 21 Thrusters (135/95 lbs) 9 Muscle-Ups 15 Thrusters 7 Muscle-Ups 9 Thrusters 5 Muscle-Ups D. Three sets of: 60 seconds Max Rep

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Beginner's Fitness Program

December 18, 2017 – Fitness

A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Deadlift x 6-8 reps @ 20X1 Station 2 – Dumbbell Bench Press x 6-8 reps @ 20X1 Station 3 – Jump Rope Technique x 60 seconds B. For time: 1000 Meter Row 50 Kettlebell Swings The post December 18, 2017 – Fitness appeared first on Invictus | Redefining Fitness.

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December 16, 2017 – Fitness

Partners alternate whole rounds to complete as many rounds and reps as possible in 20 minutes of: 10 Single-Arm Kettlebell Push Press (Left Arm) 10 Single-Arm Kettlebell Push Press (Right Arm) 20 Goblet Squats The post December 16, 2017 – Fitness appeared first on Invictus | Redefining Fitness.

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December 15, 2017 – Fitness

A. Four sets of: Overhead Squat x 6-8 reps Rest 45 seconds Ring Rows x 10-12 reps @ 2111 Rest 45 seconds Farmer’s Carry x 100 feet each arm Rest 45 seconds B. Three sets for max reps/cal of: 60 seconds of Toes to Bar 60 seconds of Dumbbell Ground to Overhead 60 seconds of Row for Calories Rest 60 seconds between sets The post December 15, 2017 – Fitness appeared first on Invictus | Redefining Fitness.

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December 14, 2017 – Performance and Fitness

A. Four sets of: Bench Press x 4-6 reps Rest 30 seconds 45-60 second Side Plank each side Rest 60 seconds B. Five sets for max reps (of Dips): In 60 seconds, complete 15 Burpees and then as many reps as possible of Unbroken Ring or Stationary Dips Rest 60 seconds between sets The post December 14, 2017 – Performance and Fitness appeared first on Invictus | Redefining Fitness.

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December 13, 2017 – Fitness

A. Four sets of: Back Squat x 6-8 reps @ 20X1 Rest 60 seconds Supinated-Grip Pull-Ups x 6-8 reps @ 2111 Rest 60 seconds Landmine Row x 6 reps each arm @ 2111 Rest 60 seconds B. Three rounds for time of: 20 Alternating Single-Arm Dumbbell Snatches 20 Alternating Reverse Lunges with KBs/DBs 20 V-Ups The post December 13, 2017 – Fitness appeared first on Invictus | Redefining Fitness.

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December 12, 2017 – Fitness

A. Three sets of: Romanian Deadlift x 6-8 reps @ 3011 Rest 60 seconds 80-Meter Suitcase Carry – switch arms halfway Rest 60 seconds Tempo Push-Ups x Max Reps @ 1111 Rest 60 seconds B. Complete as many rounds and reps as possible in 6 minutes of: 10 Burpees 10 Dumbbell Push Presses 10 Dumbbell Box Step-Ups The post December 12, 2017 – Fitness appeared first on Invictus | Redefining Fitness.

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December 11, 2017 – Performance and Fitness

Five sets of: 90 seconds of Rowing (for Calories) 30 seconds of Rest 90 seconds of Kettlebell Swings (for max reps) 30 seconds of Rest 90 seconds of Assault Bike (for Calories) 30 seconds of Rest 90 seconds of Front Leaning Rest on Rings (keep torso rigid and scaps retracted) 30 seconds of Rest The post December 11, 2017 – Performance and Fitness appeared first on Invictus | Redefining Fitness.

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