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

March 13, 2019 – Competition

Empty Barbell Movement Primer Three sets of: Overhead Squat x 5 reps (use a progressively narrower grip for every set) Rest as needed Followed by… Two sets of: Front squat x 5 reps @ 2210 Rest as needed Followed by… Two sets of: 1+1/4 Front Squat x 5 reps Rest as needed A. Five sets of: Narrow-Grip Overhead Squat x 3 reps @ 3311 Rest 2 minutes between sets The goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position

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March 12, 2019 – Competition

A.Handstand Balance Practice Spend time working on kicking up to a handstand and hitting a balanced position. Refer to the video for guidance. B. Every 2 minutes, for 6 minutes (3 sets): Power Clean x 1.1 (rest 2-3 seconds between singles) Build to today’s heavy double, and then… Every 2 minutes, for 6 minutes (3 sets): Power Clean x 1 rep Build to today’s heavy single, and then… Every 2 minutes, for 8 minutes (4 sets): Clean x 1 rep Build to today’s heavy single, and then… Every 2 minutes,

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March 11, 2019 – Competition

A. Every 2 minutes, for 10 minutes (5 sets): (Snatch Push Press + Overhead Squat) x 2 reps Build over the course of the five sets. B. Six sets of: 2 Snatch Pulls + 2 Hang Snatches + 2 Snatches (drop the barbell between the two pulls and two snatches, and between the two hang snatches if you need to – it’s more important that you work on perfect positioning and mechanics) Rest 2 minutes between sets Build to a load that is heavy, but allows you to maintain mechanics.

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March 10, 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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March 9, 2019 – Competition

A. Five sets of: Strict Ring to Sternum Pull-Ups x 5 reps Rest as needed B. For time: 10 Deadlifts (345/235 lbs) 20 Bar Muscle-Ups 40 Wall Ball Shots (30/20 lbs) 800 Meter Run or 1000 Meter Row 40 Wall Ball Shots 20 Bar Muscle-Ups 10 Deadlifts (345/235 lbs) C. Four sets of: 90 Seconds of Wall Sit 60 Seconds of Double Kettlebell Front Squats (24/16 kg) 90 seconds of Wall Sit Rest 2 minutes D. Three sets of: Chinese Rows x 6 reps @ 2111 Rest as needed Single-Leg

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March 8, 2019 – Competition

Are you #intheopen? Add our hashtags to your profile to be included in our Invictus custom leaderboard. Use #INVICTUSATHLETE to see how you stack up against your fellow Sea of Green competitors! Clean Technique Warm-Up (5 reps of each, three times through the complex with barbell) Clean-Grip RDL Clean Pull from Below Knee Front Squat Hang Power Clean + Push Press Clean from Below Knee + Jerk Followed by… One set of: 115/75 lb Power Clean (no foot movement) + Push Press x 3 reps Rest as needed One set

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March 7, 2019 – Competition

Are you #intheopen? Add our hashtags to your profile to be included in our Invictus custom leaderboard. Use #INVICTUSATHLETE to see how you stack up against your fellow Sea of Green competitors! Active Recovery Swimming Day Program Courtesy of Heidi Fearon A. Throughout the next weeks of the Open Thursday swims will be complete active recovery. I encourage you to pick three things to focus on, for example, chin tuck, breathing out completely just before you breathe in, and high elbows – or chin tuck, high elbows and strong finish

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