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

Monday

6:00 AM CrossFit
8:00 AM CrossFit
4:30 PM CrossFit
6:30 PM CrossFit

Tuesday

6:00 AM CrossFit
4:30 PM CrossFit
6:30 PM CrossFit

Wednesday

6:00 AM CrossFit
8:00 AM CrossFit
4:30 PM CrossFit
6:30 PM CrossFit

Thursday

6:00 AM CrossFit
4:30 PM CrossFit
6:30 PM CrossFit

Friday

6:00 AM CrossFit
8:00 AM CrossFit
4:30 PM CrossFit
6:30 PM CrossFit

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: 6-4-2018

Monday Endurance Warm-up & Movement Demo 0:00-10:00 A. Complete as many rounds and reps as possible in 30 minutes of: 300 Meter Run 40 Double-Unders 30 Ball Slams 40 Double-Unders 40/30 Calories of Rowing Tuesday Strength Warm-up & Movement Demo 0:00-10:00 A. Every 3 minutes, for 30 minutes (10 sets): Back Squat x 2 Reps Plank Hold x 60 seconds Wednesday Endurance Warm-up & Movement Demo 0:00-10:00 A. “Nate” Complete as many rounds in 20 minutes as you can of: 2 Muscle-ups (4 Strict Pull-ups or 10 Ring Rows) 4

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Workouts Of The Week: 5-28-2018

Monday Memorial Day Workout Workouts at 9:00 am, 10:00 am & 11:00 am In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups,

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Competition Program

June 12, 2018 – Competition

If you are planning to participate in the 2018 Granite Games Championship, please be sure to register here. Please prioritize the qualifier workouts this weekend. We will be posting them on Friday and Saturday, and if your goal is to qualify we would ask that you make those the focal point of your weekend training and supplement around them. A.Gymnastics Skills Challenge Against a running clock, complete the following gymnastics skills:0:00 to 3:00 Establish a 2-RM Weighted Chest-to-Bar Pull-Up 3:00 to 6:00 Establish a Max Effort L-Sit (as many attempts

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June 11, 2018 – Competition

If you are planning to participate in the 2018 Granite Games Championship, please be sure to register here. Please prioritize the qualifier workouts this weekend. We will be posting them on Friday and Saturday, and if your goal is to qualify we would ask that you make those the focal point of your weekend training and supplement around them. 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

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June 10, 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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June 9, 2018 – Competition

Mobility and Activation Every minute, on the minute, for 12 minutes, complete: Minute 1 – Inchworm Walk x 3 reps Minute 2 – Hamstring Floss x 10 reps per leg Minute 3 – Russian Baby Makers x 10 reps Minute 4 – Rocking Box Bridges x 4-6 reps A. Every 3 minutes, for 15 minutes (5 sets): (Power Clean + Hang Power Clean + Power Jerk) x 2 reps *Sets 1-3 = @ 65% of 1-RM Power Clean *Sets 4-5 = @ 70% of 1-RM Power Clean B. Complete as

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June 8, 2018 – Competition

A. Every 2 minutes, for 6 minutes (3 sets): Snatch Press from Receiving x 5 reps @ 2111 Build over the course of the three sets. Followed by…. Every 2 minutes, for 6 minutes (3 sets): (Snatch Push Press + Overhead Squat with Pause) x 4 reps (perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps) Build over the course of the three sets. B. Six sets of: 3-Stop Halting Snatch Deadlift + Snatch from 2″

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June 7, 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 100 Meters

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June 6, 2018 – Competition

A. Six sets of: Pause Front Squat @ 24X1 + Front Squat Rest 2 minutes Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets to your heaviest set possible within the tempo guidelines. B. Every 90 seconds, for 15 minutes (10 sets): Split Jerk x 2 reps (Pause for 2 full seconds in the receiving position before recovering –

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Beginner's Fitness Program

June 11, 2018 – Fitness

A. Four sets of: Back Squat x 4-6 reps @ 32X1 Rest 60 seconds Single-Arm Dumbbell Row x 6-8 reps each @ 21X0 Rest 60 seconds 100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm Rest 60 seconds B. Three rounds for time of: 5 Dumbbell Box Step-Overs 10 Strict Pull-Ups 20 Wall Ball Shots The post June 11, 2018 – Fitness appeared first on Invictus Fitness.

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June 9, 2018 – Fitness

Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of: 3 Strict Handstand Push-Ups 6 Strict Pull-Ups 9 Knees to Elbows or Hanging Leg Raises 12 Russian Kettlebell Swings 15 Calories of Rowing Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 knees to elbow, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24

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June 8, 2018 – Fitness

A. Every 90 seconds, for 18 minutes (3 sets) of: Station 1 – Front Squat or Goblet Squat x 5 reps @ 32X1 Station 2 – Supinated-Grip Strict Pull-Ups x 5-6 reps @ 21X1 Station 3 – Reverse Snow Angels x 15 reps @ 2020 Station 4 – Hollow Rocks or Hollow Hold x 45 seconds B. Complete rounds of 21, 15 and 9 reps for time of: Wall Ball Shots Burpees The post June 8, 2018 – Fitness appeared first on Invictus Fitness.

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June 7, 2018 – Fitness

A. Every 90 seconds, for 18 minutes (3 sets of each): Minute 1 – Supine Ring Rows x 8 reps @ 2111 Minute 2 – Strict Toes to Bar x 6-8 reps @ 2110 Minute 3 – Handstand Hold x 45-60 second Minute 4 – L-Sit (or L-Sit progression) x 45 seconds (accumulated) B. Two sets for max reps: 3 Minutes of Assault Bike (or Rowing) 2 Minutes of Kettlebell Swings 3 Minutes of Rowing (or Assault Bike) 2 Minutes of Stationary Dips The post June 7, 2018 – Fitness

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June 6, 2018 – Fitness

A. Four sets of: Romanian Deadlift x 6-8 reps @ 3111 Rest 45 seconds Bat Wings x 6 reps @ 1215 (hold KBs/DBs in the top position for 5 full second each rep) Rest 45 seconds Plank Hold x 30-45 seconds Rest 45 seconds B. Three rounds for time of: 20 Single-Arm Alternating Dumbbell Snatches 20 Jumping Lunges 10 Strict Pull-Ups The post June 6, 2018 – Fitness appeared first on Invictus Fitness.

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June 5, 2018 – Fitness

A. Complete as many rounds and reps as possible in 15 minutes of: 500 Meter Row 20 Alternating Cossack Squats with Kettlebell Goblet Hold 20 Single-Arm Kettlebell Presses (10 each arm) Rest 5 minutes, and when the running clock reaches 20:00… B. Complete as many rounds and reps as possible in 15 minutes of: 20/15 Calories of Assault Bike 40 Push-Ups 20 Wall Ball Shots The post June 5, 2018 – Fitness appeared first on Invictus Fitness.

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June 4, 2018 – Fitness

A. Four sets of: Dumbbell Bench Press x 10-12 reps @ 20X1 Rest 45 seconds Kettlbell Swings x 25 reps Rest 45 seconds Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111 Rest 45 seconds B. Five sets of: 10 Dumbbell Push Presses 10 Box Step-Ups with Dumbbells Rest 60 seconds The post June 4, 2018 – Fitness appeared first on Invictus Fitness.

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