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

January 7, 2019 – Competition

Snatch Technique Warm-Up Three sets of: Snatch-Grip Romanian Deadlift x 3 reps Snatch High Pull from Below Knee x 3 reps Muscle-Snatch x 3 reps Overhead Squat x 3 reps @ 3211 Snatch Push Press x 3 reps Snatch Balance x 3 reps Hang Power Snatch x 3 reps Snatch from Below Knee x 3 reps *Set 1 – Empty Barbell *Set 2 – 95/65 lbs *Set 3 – 95/65 lbs A. Every 2 minutes, for 6 minutes (3 sets): (Snatch Push Press + Overhead Squat) x 3 reps B.

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January 5, 2019 – Competition

A. Back Squat Set 1- 5 reps @ 70% Set 2- 3 reps @ 80% Set 3- 1 rep @ 85-90% Set 4- 10 reps @ 70% Set 5- 10 reps @ 70% Rest 2-3 minutes B. Complete as many reps as possible in 8 minutes of: 3 Strict Handstand Push-Ups 3 Power Cleans (185/125 lbs) 6 Strict Handstand Push-Ups 3 Power Cleans (185/125 lbs) 9 Strict Handstand Push-Ups 3 Power Cleans (185/125 lbs) 12 Strict Handstand Push-Ups 6 Power Cleans (185/125 lbs) 15 Strict Handstand Push-Ups 6 Power Cleans

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January 4, 2019 – Competition

A. Build to today’s 1-RM Dead-Stop Front Squat B. Against a 2-minute running clock… 25/18 Calorie Row Max Rep Hang Squat Snatches Rest 2 minutes between sets, and complete a total of 4 sets. Loading per set: *Set 1 – 165/115 lbs *Set 2 – 135/95 lbs *Set 3 – 115/75 lbs *Set 4 – 95/65 lbs C. For 30 minutes rotate through the following movements: 60/40 Calorie Assault Bike 50-Meter Suitcase Carry + Waiter’s Carry (Right Arm Overhead)* 50-Meter Suitcase Carry + Waiter’s Carry (Left Arm Overhead) 800 meter

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January 3, 2019 – Competition

Swimming Technique and Active Recovery SessionSwimming 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. Two sets of: 100 Meter

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January 2, 2019 – Competition

A. Three sets of: 100-Foot Handstand Walk* 10 Strict Pull-Ups 45 second Front-Leaning Rest on Rings 15 Ring Rows Rest 90 seconds 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 minute, on the minute, for 12 minutes (6 sets): Odd Minutes: 12-15 Bar-Facing Burpees Even Minutes: 12 Deadlifts (225/155 lbs) C. Five sets for times of: 20/15 Calorie Assault Bike 1000 Meter Bike Erg or 500 Meter Row 400 Meter Run Rest 3 minutes

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January 1, 2019 – Competition

A. Spend 5 minutes rolling out your t-spine and lats. Two sets of:Band Assisted Hip Flexor Stretch x 45 seconds per sideBand Assisted Lat Stretch x 45 seconds per side and then … Two sets of:Banded Monster Walks x 20 reps forward and backBanded Lateral Walks x 10 reps each direction Banded Jumping Squats x 10 reps Finish with … 3 Minutes on the Assaut Bike @ moderate pace B. Every 2 minutes, for 10 minutes (5 sets): Clean & Jerk x 2 reps *Sets 1-2 = @ 70% of

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December 31, 2018 – Competition

Snatch Technique Warm-Up Three sets of: Snatch-Grip Romanian Deadlift x 3 reps Snatch High Pull from Below Knee x 3 reps Muscle-Snatch x 3 reps Overhead Squat x 3 reps @ 3211 Snatch Push Press x 3 reps Snatch Balance x 3 reps Hang Power Snatch x 3 reps Snatch from Below Knee x 3 reps *Set 1 – Empty Barbell *Set 2 – 95/65 lbs *Set 3 – 95/65 lbs A. Every 2 minutes, for 6 minutes (3 sets): (Snatch Push Press + Overhead Squat) x 3 reps Followed

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