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 8, 2018 – Competition

TESTING WEEK – Please keep detailed notes about your performances and prepare to compare them to future efforts. A. Every two minutes, for 16 minutes (8 sets) of: Jerk Dip + Power Jerk with a Pause + Jerk with a Pause @ 70-80% of 1-RM Jerk (dip and hold the bottom of the dip position for 2 seconds, and then drive – hold the receiving position of both the power jerk and the jerk for 2 seconds as well) Focus should be on perfect footworks and mechanics – don’t increase

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August 7, 2018 – Competition

TESTING WEEK – Please keep detailed notes about your performances and prepare to compare them to future efforts. A. For time: Row 5000 Meters This is a test. I know it’s not sexy or even fun, but it’s a great test of mental fortitude, stamina and endurance. Hit it hard and record your results to comments. No additional conditioning today! This is a testing week, and we want to get an accurate gauge of where you all are at. The post August 7, 2018 – Competition appeared first on Invictus

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August 6, 2018 – Competition

TESTING WEEK – Please keep detailed notes about your performances and prepare to compare them to future efforts. A. Front Squat *Set 1 – 3 reps @ 55-60% *Set 2 – 2 reps @ 65-70% *Set 3 – 1 rep @ 75-80% *Set 4 – 1 rep @ 80-85% *Set 5 – 1 rep @ 85-90% *Set 6 – 1 rep @ 90-95% *Set 7 – 1 rep @ 95+% *Set 8 – 1 rep @ 101-105% Rest as needed B. For max load, in 3 minutes: 5 Snatches You

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August 5, 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 4, 2018 – Competition

Mobility and Activation Every minute, on the minute, for 12 minutes (2 sets): Minute 1 – Russian Baby Makers x 10 reps Minute 2 – Alternating Kettlebell Goblet Cossack Squats x 12 reps Minute 3 – Rocking Box Bridges x 4-6 reps Minute 4 – 6 Single-Arm Kettlebell Presses + 6 Kettlebell Windmills (Left Arm) Minute 5 – 6 Single-Arm Kettlebell Presses + 6 Kettlebell Windmills (Right Arm) Minute 6 – Seated Piked Double Leg Lift x 15 reps A. In 20 minutes, build to a 1-RM Power Clean +

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August 3, 2018 – Competition

A. Every 2 minutes, for 6 minutes (3 sets): 3-Position Snatch @ 65-75% (high hang, mid-thigh, floor) Followed by… Every 2 minutes, for 6 minutes (3 sets): Hang Snatch + Snatch @ 75-85% Followed by… Every 2 minutes, for 10 minutes (5 sets): Snatch @ 85-95% Followed by… Every 2 minutes, for 6 minutes (3 sets): Snatch Pull x 2 reps @ 95-100% B. For time: 400 Meter Run 10 Bench Press (150% of BW/100% of BW) 400 Meter Run 20 Bench Press (125% of BW/85% of BW) 400 Meter

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August 2, 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 Two sets

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