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

November 2, 2018 – Competition

Gymnastics Skills Warm-Up Every minute, on the minute, for 9 minutes (3 sets) of: Minute 1: Toe Slide Press Handstand x 5 reps Minute 2: Box Bridged Handstand Push-Up x 10 reps Minute 3: Ring Dip Scaled x 15 reps Followed by. . . Three sets of:Push-Up to 8″ Deficit x 10 reps Rest 30 secondsReverse Dips on Box x 20 reps Rest 30 secondsHeadstand on Wall x 30 seconds Rest 60 seconds A. Three sets of: Bench Press x 10 reps @ 92-93% of last weeks 10-RM Rest 2

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November 1, 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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October 31, 2018 – Competition

A. Take 15 minutes to build to today’s heavy: Push Press + Power Jerk Use blocks if you have them, but quickly reset yourself for the power jerk. B. Deadlift *Set 1 – 10 reps @ 55% of 1-RM *Set 2 – 10 reps @ 65% Rest 2-3 minutes between sets. Followed by… Three sets of: Pause Deadlifts x 8 reps @ 62.5% (pause 2 seconds at mid-patella, then continue to pull to full hip and knee extension) Rest 2-3 minutes between sets. C. Complete as many rounds and calories

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October 30, 2018 – Competition

Gymnastics Skills Warm-Up If you are not familiar with the False Grip for rings, please watch this video. If you are not familiar with the Cast Swing, please watch this video. Every 30 seconds, for 3 minutes (3 sets) of: Interval 1 – Ring Pull-Up with False Grip x 5 reps Interval 2 – Pop Swing x 4 reps Followed by. . . Every 20 seconds, for 60 seconds (3 sets) of complex:Shove Pop Swing x 2 reps Followed by. . . Every 20 seconds, for 60 seconds (3 sets)

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October 29, 2018 – Competition

A. Every 90 seconds, for 12 minutes (8 sets) of: Front Squat x 2 reps @ 75-80% Strict Handstand Push-Ups x 6-8 reps *Use the same HSPU set-up you used last week, or progress it a little to make it harder. B. Five sets of: Halting Clean Deadlift + Hang Clean + Clean @ 80-85% Rest as needed C. Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85%

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October 28, 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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October 27, 2018 – Competition

A. Every 2 minutes, for 16 minutes (8 sets) of: Hang Snatch *Sets 1-2 – 70-74% of 1-RM Snatch *Sets 3-4 – 75-78% *Sets 5-6 – 79-82% *Sets 7-8 – 83-85% B. Every 2 minutes, for 10 minutes (5 sets): Tempo Front Squat @ 32X1 *Set 1 – 3 reps @ 65% of 1-RM Front Squat *Set 2 – 2 reps @ 70% *Set 3 – 2 reps @ 75% *Set 4 – 1 rep @ 80% *Set 5 – 1 rep @ 82.5% Followed by… One set of: Front

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