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: 4-2-2018

Monday Endurance A. Every 8 minutes, for 40 minutes (5 sets), for times: 50 Double-unders 15 Dumbbell Push Presses 15 Dumbbell Squats 300 Meter Run QuickFit A. Complete as many rounds as possible in 13 minutes of: 50 Single-unders or 50 Toe Tap On Plate 10 Dumbbell Push Presses 20 Air Squats 200 Meter Run Tuesday Strength A. Every 2 minutes, for 24 minutes (4 sets of each): Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps Station 2 – Dumbbell RDL x 20 reps Station 3 – Nose-to-Wall

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Workouts Of The Week: 3-26-2018

Monday Endurance A.Complete as many rounds and reps as possible in 15 minutes of: 500 Meter Row 15 Pull-Ups Rest 5 minutes, then… B. Complete as many rounds and reps as possible in 15 minutes of: 40 Double-Unders 20 Wall Ball Shots (20/14 lbs) 10 Toes to Bar QuickFit A.Complete as many rounds and reps as possible in 12 minutes of: 25/15 Calories of Rowing 20 Sit-Ups 15 Wall Ball Shots Tuesday Strength A. Every 2 minutes for 36 minutes, complete 6 sets of: Station 1 – Bench Press x

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Competition Program

April 15, 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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April 14, 2018 – Competition

Dynamic Mobility, Activation and Warm-Up Start the clock and … Assault Bike x 3 minutes @ a light pace Immediately followed by…Band-Assisted Hip Flexor Stretch x 60 seconds per side (add in 3-5 pulses)Deep Squat Progressions x 5 reps When the running clock reaches 8:00…Banded Monster Walks x 20 reps fwd/backwardBanded Lateral Walks x 20 reps each direction When the running clock reaches 10:00… Three sets of: 5 Jumping Air Squats 10 Air Squats 15 V-Ups 20 Double-Unders A. Every 2 minutes, for 20 minutes (10 sets): Clean & Jerk

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April 13, 2018 – Competition

A. Every 2 minutes, for 8 minutes (four sets):Seated Box Jump x 5 reps Followed by… Every 2 minutes, minutes for 8 minutes (four sets):Broad Jump x 5 reps B. Every 2 minutes, for 6 minutes (3 sets): Muscle Snatch x 3 reps Keep the barbell close and be quick and aggressive in your turnover. Followed by… Every 2 minutes, for 20 minutes (10 sets): Snatch x 1 rep Loading per set (by %): 60, 65, 70, 75, 80, 85, 88, 90, 92, 94 C. Three sets of: Back Squat

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April 12, 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 Four sets

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April 11, 2018 – Competition

A. Every 90 seconds, for 18 minutes (12 sets): Box Squat x 3 reps @ 70% of last week’s 1-RM Box Squat B. Every 2 minutes, for 10 minutes (5 sets): Clean-Grip Overhead Squat x 5 reps Build over the course of the 5 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go. C. Every 2:30, for 20 minutes (8 sets): Power Jerk x 3 reps *Sets 1-2 = @ 75% of 1-RM *Sets 3-4 = @ 80%

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April 10, 2018 – Competition

A. Every minute, on the minute, for 15 minutes: Minute 1 – Strict Ring Dips x 12-15 reps (these should be slow and controlled) Minute 2 – 1-2 Strict Muscle-Ups + 1-4 Kipping Muscle-Ups Minute 3 – Legless Rope Climb from seated position x 1 ascent (15′) B. Every 2 minutes, for 8 minutes (4 sets): Sotts Press x 3 reps (clean grip, pressing from the front-rack position in receiving) C. Every two minutes, for 20 minutes (10 sets): Power Clean + Jerk + Clean & Jerk Build to today’s

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April 9, 2018 – Competition

A. Every 2 minutes, for 10 minutes (five sets):1-Step Box Jump x 5 reps Followed by… Every 3 minutes, for 6 minutes (two sets):Single-Leg Broad Jumps x 5 reps each leg B. Every 2 minutes, for 6 minutes (3 sets): High Hang Snatch x 2 reps Followed by… Every 2 minutes, for 6 minutes (3 sets): Hang Snatch x 2 reps Followed by… Every 2 minutes, for 6 minutes (3 sets): 2 Snatch Lift-Offs + Snatch Followed by… Every 2 minutes, for 4 minutes (2 sets): 4-Stop Halting Snatch Deadlift

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Beginner's Fitness Program

April 13, 2018 – Fitness

A. Every 90 seconds, for 18 minutes (4 sets): Station 1 – Banded Leg Curls x 20 reps @ 1010 Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010 Station 3 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111 B. Five rounds for time of: 400 Meter Run 20 Walking Lunges with KB/DB Farmer’s Carry The post April 13, 2018 – Fitness appeared first on Invictus Fitness.

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April 12, 2018 – Fitness

A. Six sets of: Unsupported Seated Strict Press x 2-3 reps (sit on a bench without back support and press the barbell from shoulder to overhead) Rest 2-3 minutes Build to today’s 3-RM. B. Complete as many rounds and reps as possible in 12 minutes of: 4 Strict Pull-Ups 8 Hanging Leg or Knee Raises 12 Dumbbell Push Presses The post April 12, 2018 – Fitness appeared first on Invictus Fitness.

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April 11, 2018 – Fitness

A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011 Station 2 – Single-Arm Dumbbell Row x 8 reps each @ 2111 Station 3 – Side Plank x 45 seconds each side B. Complete as many rounds and reps as possible in 12 minutes of: 15 Wall Ball Shots 10 Alternating Single-Arm Dumbbell Snatches 10 V-Ups The post April 11, 2018 – Fitness appeared first on Invictus Fitness.

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April 10, 2018 – Performance and Fitness

A. Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations: Station 1 – Rope Climb Technique Work – no more than 4 ascents (if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups) Station 2 – Freestanding Handstand Hold Work (use partner assists to learn balance points and accumulate time upside down) Station 3 – Tuck Rock to Tuck Sit x 15 reps B. Three sets, for max reps/calories of: 3 Minutes of Assault Bike (for Max Calories) 2 Minutes of Burpee Box Jump

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April 9, 2018 – Fitness

A. For time: Row 1000 Meters 20 Burpees Over the Concept 2 Erg 40 Thrusters (45/33 lbs) Rest until relatively recovered, and then… B. Three sets of: Bulgarian Split Squats x 8 reps each leg @ 3111 Rest 45 seconds after each leg L-Seated Dumbbell Press x 8-10 reps @ 2011 Rest 90 seconds The post April 9, 2018 – Fitness appeared first on Invictus Fitness.

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April 7, 2018 – Fitness

For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes: 16 Kettlebell Swings 8 Strict Pull-Ups Rest 4 minutes, and then… 8 Burpee Box Step-Overs 8 Stationary Dips Rest 4 minutes, and then… 8 Alternating Single-Arm Dumbbell Snatches 8 V-Ups The post April 7, 2018 – Fitness appeared first on Invictus Fitness.

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April 6, 2018 – Performance and Fitness

A. Five sets of: Unsupported Seated Strict Press x 3-4 reps (sit on a bench without back support and press the barbell from shoulder to overhead) Rest 2-3 minutes B. Complete as many rounds and reps as possible in 15 minutes of: 400 Meter Run 8 Strict Pull-Ups 12 Strict Handstand Push-Ups C. Every minute, on the minute, for 6 minutes: Minute 1 – 8-10 Supine Ring Rows @ 2111 Minute 2 – 45 Second Prone Plank Hold The post April 6, 2018 – Performance and Fitness appeared first on

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