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

February 1, 2019 – Competition

A. Build to today’s heavy complex of… 1 Pause Front Squat + 2 Front Squats For the Pause Front Squat, slow 3 second descent, 3 second pause, then up as quickly as you can; then immediately after, two front squats with no tempo. B. Four sets for times of: 50 Air Squats 20 Toes-to-Bar *Snatches* Rest 3 minutes *Set 1 – 4 Snatches (225/155 lbs) *Set 2 – 6 Snatches (205/145 lbs) *Set 3 – 8 Snatches (185/135 lbs) *Set 4 – 10 Snatches (165/125 lbs) If your 1-RM is

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January 31, 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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January 30, 2019 – Competition

Gymnastics Skills Warm-UpHandstand Balance Practice Spend time working on kicking up to a handstand and hitting a balanced position. Refer to the video for guidance. A. Four sets, for max reps, of: Strict Muscle (No Dip) Strict Ring Dips Rest 2 minutes B. Every 90 seconds, for 12 minutes (8 sets): 10 Deadlifts (225/155 lbs) + 100-Foot Sandbag Carry (150-200/100-150 lbs – Bear Hug) *If you don’t have access to a sandbag, perform Double Kettlbell Front Rack Carry (32/24 kg) C. Four sets for times of: 21/18 Calorie Row or

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January 29, 2019 – Competition

Mobility and Activation Spend 5 minutes rolling out your t-spine and lats. Two sets of:Band Assisted Hip Flexor Stretch x 45 seconds per sideBand Assisted Lat Stretch x 45 seconds per side Followed by… Two sets of:Banded Monster Walks x 20 reps fwd/bckBanded Lateral Walks x 10 reps each direction Banded Jumping Squats x 10 reps Finish with … 3 Minutes on the Assaut Bike @ moderate pace A. Every 3 minutes, for 18 minutes (6 sets): Clean & Jerk x 1 rep *Set 1 = @ 70% *Set 2

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January 28, 2019 – Competition

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 6 minutes (3 sets): Drop Snatch x 1 rep Build to heavy. Followed by…

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January 26, 2019 – Competition

A. Back Squat Set 1- 5 reps @ 70% Set 2- 3 reps @ 80% Set 3- 1 rep @ 85-90% Set 4- 10 reps @ 78% Set 5- 10 reps @ 78% Rest 2-3 minutes B. For time: 60 Calorie Row 50 Kipping Handstand Push-Ups* 40 Alternating Pistols 30 Muscle-Ups 20 Calorie Assault Bike 10 Sand Bag Cleans (150/100 lbs) *If you are not interested in competing in the Open, we would advise substituting the kipping handstand push-ups for strict handstand push-ups – the pounding on your cervical spine

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January 25, 2019 – Competition

Want to have a little fun? Join our weekly challenge, which we’ll run throughout the year!“Invictus Friday Challenge – 1.25.19” For time: 100 Double-Unders How fast can you accomplish 100 double-unders? These do not need to be unbroken. The only rules are that athletes need to jump off of two feet, and the rope must pass under the athletes’ feet two times each jump. It’s simple, and a skill that many athletes have…the question is, how quickly can you spin the rope and knock out 100 reps? Post to your

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