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 1, 2018 – Competition

A. Take 15-20 minutes to build to today’s 3-RM Front Squat B. Complete as many reps as possible in 6 minutes of: Front Squats @ 80% of today’s 3-RM *Penalty – each time you rack the barbell, perform 30 Double-Unders. C. Every 3 minutes, for 24 minutes (8 sets): 20/15 Calorie Assault Bike 10 Burpee Box Jumps (24″/20″ – full hip and knee extension on top of the box) 8 Strict Handstand Push-Ups to 2″ Deficit D. Three sets of: Dumbbell Skull Crushers x 10-12 reps @ 20X1 Rest 30

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July 31, 2018 – Competition

A. In 25 minutes, build to a 1-RM Clean B.“Power Hungry” For max calories: 3 Minutes of Assault Bike or Row *Males should be shooting to get as close to 100 Calories as possible **Females should be shooting to get as close to 70 Calories as possible PENALTY: When the running clock reaches 5:00, if you failed to complete 100/70 calories in 3 minutes, perfom two burpees to 6″ touch for every calorie below 100/70. E.g., if a female athlete acheived 50 calories they will perform 40 burpees to 6″

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July 30, 2018 – Competition

A. Two sets of: 30 Second Side Plank (left) 30 Second Scapular Circles from Push-Up Position 30 Second Side Plank (right) 30 Second Supinated-Grip Hang from Pull-Up Bar Rest 30 seconds 12 Alternating Bowler’s Squats 12 Alternating Cossack Squats 12 Band Pull-Throughs Rest as needed B. Every 90 seconds, for as long as possible… Snatch x 1 rep *Males – Start at approximately 100 lbs under your PR and add 10 lbs every 90 seconds. Stop once you miss the same weight twice. *Females – Start at approximately 50 lbs

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July 29, 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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July 28, 2018 – Competition

A. Two sets of: 6 Single-Arm Kettlebell Swings 6 Front-Racked Kettlebell Reverse Lunges 6 Front-Racked Kettlebell Cossack Squats 6 Single-Arm Kettlebell Presses 6 Kettlebell Windmills Rest 60 seconds and switch sides B. Every 2 minutes, for 14 minutes (7 sets): Power Cleans + Power Jerk x 1 rep *Sets 1-2 = @ 75% of 1-RM Power Clean *Set 3 = @ 80% of 1-RM Power Clean *Sets 4-5 = @ 85% of 1-RM Power Clean *Set 6 = @ 90% of 1-RM Power Clean *Set 7 = @ 95% of

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July 27, 2018 – Competition

A. Every 2 minutes, for 6 minutes (3 sets): Snatch Press from Receiving x 5 reps @ 2111 Build over the course of the three sets. Followed by…. Every 2 minutes, for 6 minutes (3 sets): (Snatch Push Press + Overhead Squat with Pause) x 2-3 reps (perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps) Build over the course of the three sets. Followed by… Every 3 minutes, for 15 minutes (5 sets) of: 2-Position

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July 26, 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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