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: 3-19-2018

Monday Endurance A. In teams of two, alternating each movement, complete as many rounds and reps in 32 minutes of:300 Meter Run 40 Air Squats 10 Burpee Box Jump Overs (24″/20″) QuickFit A.In teams of two, alternating each movement, complete as many rounds and reps in 17 minutes of: 300 Meter Run 30 Air Squats 10 Burpee Box Step-Overs (20″/16″) Tuesday Strength A. Every 2 minutes, for 32 minutes (4 sets of each):Station 1 – Snatch-Grip Romanian Deadlift x 8 reps Station 2 – Single-Arm Dumbbell Row x 8 reps

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Workouts Of The Week: 3-12-2018

Monday Endurance A.In teams of two, alternating rounds, complete 5 rounds each for time of: Row 500/400 Meters 12 Thrusters (95/65 lbs) 12 Toes to Bar QuickFit A.Complete as many rounds and reps as possible in 15 minutes of:Row 500 Meters Run 300 Meters 25 Single-unders Tuesday Strength A. Take 20 minutes to build to today’s 2-RM Bench Press B. Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Dumbbell Bench Press x 8-10 reps Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps Station

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Competition Program

April 8, 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 7, 2018 – Competition

Dynamic Mobility, Activation and Warm-Up Start the clock and… Band Assisted Hip Flexor Stretch x 45 seconds per side (add in 3-5 pulses)Band Assisted Perfect Stretch x 45 seconds per side When the running clock reaches 5:00, complete:T-Spine Opener x 5-8 pass thrus When the running clock reaches 7:00, complete: Forward Leg Swings x 10 reps per side Lateral Leg Swings x 10 reps per side When the running clock reaches 9:00, complete: Two sets of: Assault Bike x 10 Calories Air Squats x 10 reps Push-Ups x 10 reps

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April 6, 2018 – Competition

A. Take 15-20 minutes to build to today’s heavy Snatch B. Every 2 minutes, for 6 minutes (3 sets): Snatch Press from Receiving x 3 reps Followed by… 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 Build to today’s heavy. C. Three sets of: Back Squat x 5 reps @ 4211 @ 75% of 1-RM Squat Rest 2 minutes

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April 5, 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 4, 2018 – Competition

A. In 20 minutes or less, build to today’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 minutes, for 16 minutes (8 sets): Power Jerk x 3 reps @ 75% of 1-RM Power Jerk D. Every minute, on the minute, for 21 minutes (7 sets): Minute 1 – 20

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April 3, 2018 – Competition

A. Four sets, not for time, of: L-Sit x 30-45 seconds Muscle-Up x 5-8 reps 5 Wall-Facing Handstand Push-Ups + 10-Foot Handstand Walk + 5 Strict Handstand Push-Ups (perform the 5 wall facing, walk out 5 feet, turnaround and come back to the wall and perform 5 strict HSPUs with your back to the wall) B. Every 2 minutes, for 8 minutes (4 sets): Sotts Press x 3 reps (clean grip, pressing from the front-rack position in receiving) Followed by… Every two minutes, for 20 minutes (10 sets): (Power Clean

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April 2, 2018 – Competition

A. Every 2 minutes, for 10 minutes (5 sets):1-Step Box Jump x 5 reps Followed by… Every 3 minutes, for 6 minutes (2 sets):Single-Leg Broad Jump 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 5, 2018 – Performance and Fitness

A. Three sets of: Dumbbell Walking Lunge x 20 steps @ 10X0 Rest 60 seconds B. Complete as many rounds and reps as possible in 5 minutes of: 20 Double-Unders 10 Kettlebell Swings Rest 60 seconds, and then… Complete as many rounds and reps as possible in 5 minutes of: 5 Dumbbell Man-Makers 10 Box Jumps (or Step-Ups) Rest 60 seconds, and then… Complete as many rounds and reps as possible in 5 minutes of: 5 Toes to Bar 10 Air Squats The post April 5, 2018 – Performance and

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April 4, 2018 – Fitness

A. Four sets of: Russian Step-Ups x 10 reps each leg Rest 30 seconds Single-Arm Dumbbell Press x 8 reps each @ 2111 Rest 30 seconds 100-Meter Suitcase Carry + Waiter’s Carry (hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters) Rest 30 seconds B. Complete as many rounds and reps as possible in 10 minutes of: 10 Alternating Dumbbell Snatches 10 Burpees The post April 4, 2018 – Fitness appeared first on Invictus Fitness.

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April 3, 2018 – Fitness

A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1: 6-8 Rolls to Candlestick Station 2: 45-60 second Nose-to-Wall Handstand Hold Station 3: Ab-Wheel or Barbell Roll-Outs x 12-15 reps B. Every minute, on the minute, for 24 minutes (6 sets of each): Minute 1 – 12/8 Calories of Assault Bike (or 200/150 Meters of Rowing) Minute 2 – 15 Kettlebell Swings Minute 3 – 10 Dumbbell Thrusters Minute 4 – 8-12 Stationary Dips (add weight if these are easy) The post April 3, 2018 – Fitness

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April 2, 2018 – Fitness

A. Every minute, on the minute, for 15 minutes (3 sets of each): Staiton 1 – Goblet Squat x 6 reps @ 32X1 Station 2 – Landmine Press (Left) x 8 reps @ 21X1 Station 3 – Goblet Squat x 6 reps @ 32X1 Station 4 – Landmine Press (Right) x 8 reps @ 21X1 Station 5 – Prone Plank Hold x 40 seconds B. Four sets of 3-minute sprints of: 5 Strict Pull-Ups 10 Push-Ups 15 Air Squats Perform as many rounds as possible in 3 minutes, then rest

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March 31, 2018 – Fitness

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 7 Burpees 7 Dumbbell Thrusters 7 Box Jump or Step-Overs Rest until the running clock reaches 20:00, and then… In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 9 Box Jump or Step-Overs 9 Dumbbell Push Press 9 Stationary Dips The post March 31, 2018 – Fitness appeared first on Invictus Fitness.

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March 30, 2018 – Fitness

A. Three rounds for time: 500 Meter Row 21 Kettlebell Swings 12 Burpees Rest until relatively recovered, and then… B. Three sets of: Single-Leg Deadlift x 6-8 reps each leg @ 4011 Rest 60 secondsBarbell Glute Bridges x 6-8 reps @ 20X1 Rest 60 seconds Side Plank x 45 seconds each side Rest 60 seconds The post March 30, 2018 – Fitness appeared first on Invictus Fitness.

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March 29, 2018 – Fitness

A. Three sets of: Half-Kneeling Landmine Press x 8-10 reps each @ 20X1 Rest 45 secondsL-Sit Taps x 40 seconds (10 each leg x 2 sets) Rest 45 seconds B. Complete as many rounds and reps as possible in 12 minutes of: 18 Weighted Box Step-Ups (20″/18″) 12 Alternating Dumbbell Snatches 6 Strict Handstand Push-Ups The post March 29, 2018 – Fitness appeared first on Invictus Fitness.

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