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 11, 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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August 10, 2019 – Competition

Mobility & ActivationStrongFit T-Spine Opener Followed by… Two sets of:Biceps Opening Curls x 5/5/5 reps Rest as neededTriceps Opening Extensions x 5/5/5 reps Rest as needed A. Every 2 minutes, for 6 minutes (3 sets): Snatch Press from Receiving x 5 reps @ 2111 Built over the course of the three sets. Followed by…. Every 2 minutes, for 10 minutes (5 sets): (Snatch Push Press + Overhead Squat) x 3 reps (perform the push press, descend to bottom of OHS, then come up and repeat for three reps) Building in

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August 9, 2019 – Competition

Glute Activation Circuit Two sets of: 20 seconds of Banded Palloff Hold (Left) 20 seconds of Banded Palloff Hold (Right) 30 seconds of Banded Lateral Monster Walk (Left) 30 seconds of Banded Lateral Monster Walk (Right) 30 seconds of Single-Leg Prone GHD Plank (Left) 30 seconds of Single-Leg Prone GHD Plank (Right) 20 seconds of Dynamic Bulgarian Split Squat Jumps (Left) 20 seconds of Dynamic Bulgarian Split Squat Jumps (Right) Rest 60 seconds You should be able to complete this entire Glute Activation Circuit in less than 12 minutes. Move

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August 8, 2019 – 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 Four sets

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August 7, 2019 – Competition

Mobility & ActivationWarm-Up for Hinging Movements Followed by… Three sets of: Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115Med Ball Rotating Slams (Right) x 10 Reps Rest as needed Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115Med Ball Rotating Slams (Left) x 10 Reps Rest as needed A. Every 90 seconds, for 12 minutes (8 sets) of: Deadlift x 2 reps @ 22X1 *Set 1 – 60% of 1-RM Deadlift *Set 2 – 64% *Set 3 – 68% *Set 4 – 72% *Set 5 – 76%

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August 6, 2019 – Competition

Mobility & ActivationHip Mobility Drills Followed by… Thoracic Mobility Drills Followed by… Three sets of: 30 seconds of Assault Bike @ 80-85% Banded Good Morning x 15-20 reps Rest 60 seconds 30 seconds of Assault Bike @ 80-85%Rocking Box Bridges x 6-8 reps (slow and controlled) Rest 60 seconds 30 seconds of Assault Bike @ 80-85% Goblet Squat x 15 reps (Light) Rest 60 seconds A.“Rowed to 1-RM Front Squat” Every 2:30, for 20 minutes (8 sets) for max load: 300/250 Meter Row *Front Squat x 1 rep *The goal

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August 5, 2019 – Competition

Mobility & ActivationComplete Snatch Warm-Up 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 12 minutes (6 sets): Hang Snatch + Snatch *Set

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