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: 5-21-2018

Monday Endurance Warm-up & Movement Demo 0:00-10:00 A. Speed Test Time Cap: 15 Minutes Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of: Kettlebell Swings Goblet Squats Push-Ups B. Complete as many reps in 10 minutes of: 200 Meter Run 100 Mountain Climbers Tuesday Strength Warm-up & Movement Demo 0:00-10:00 A. Every 2 minutes, for 32 minutes (4 sets of each): Station 1: Weighted Pull-up x 3-5 reps Station 2: Nose-to-Wall Handstand Hold x 60 seconds Station 3: Single-Arm Dumbbell Row x

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Workouts Of The Week: 5-14-2018

Monday Endurance A. Complete as many rounds and reps as possible in 16 minutes of: 5 Strict Handstand Push-Ups 10 Ring Dips 15 Push-Ups 30 Double-Unders Rest 4 minutes Complete as many rounds and reps as possible in 10 minutes of: 5 Strict Handstand Push-Ups 10 Ring Dips 15 Push-Ups 30 Double-Unders Modifications: HSPU – Piked Push-up, DB Push Press x 10 reps Dubs – Singles x 50 reps Tuesday Strength A. In 15 minutes build to a 1 Rep Max on Bench Press B. Every 90 seconds, for 12

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Competition Program

June 5, 2018 – Competition

A. For max reps: 30 Seconds of Muscle-Ups Rest 30 seconds 30 Seconds of Toes to Bar Rest 30 seconds 30 Seconds of Handstand Walk (for max distance) Rest 30 seconds 45 Seconds of Muscle-Ups Rest 15 seconds 45 Seconds of Toes to Bar Rest 15 seconds 45 Seconds of Handstand Walk (for max distance) Rest 15 seconds 60 Seconds of Muscle-Ups 60 Seconds of Toes to Bar 60 Seconds of Handstand Walk (for max distance) Note results as in the following example: 30s = 12/19/40 feet 45s = 11/21/35

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June 4, 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 12 minutes (8 sets): High Hang Snatch x 2 reps @ 65-75% or your 1-RM Snatch *Pause for 2 seconds in the receiving position and ensure good weight distribution before standing with the weight. Goal is perfect reps, drive through

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June 3, 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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June 2, 2018 – Competition

A. For time: Run 1600 Meters When the running clock reaches 10:00… B.“Jackie” Row 1000 Meters 50 Thrusters (20/15 kgs) 30 Pull-Ups When the running clock reaches 20:00… C. For time: Run 1600 Meters When the running clock reaches 30:00… D.“Jackie” Row 1000 Meters 50 Thrusters (20/15 kgs) 30 Pull-Ups When the running clock reaches 40:00… E. For time: Run 1600 Meters Compare your results to November 4, 2017. The post June 2, 2018 – Competition appeared first on Invictus Fitness.

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June 1, 2018 – Competition

A. Four sets of: Weighted Seated Box Jump x 3 reps (use a weighted vest or dumbbell, but keep it light enough so the weight does not affect jumping mechanics)immediately into… Seated Box Jump x 2 reps followed by… Four sets of: Broad Jump x 5 reps B. Build to today’s 1-RM Dead-Stop Front Squat *Compare to December 12, 2017 C. Every 90 seconds, for as long as possible… Clean & Jerk x 1 rep Start at approximately 75/50 lbs under your 1-RM, and increase load by 5-10 lbs every

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May 31, 2018 – Competition

Active Recovery Swimming Day Program Courtesy of Heidi Fearon A. We will return to regular Thursday swimming workouts on June 7, 2018. For this week, Thursday swim will be complete active recovery. I encourage you to pick three things to focus on, for example, chin tuck, breathing out completely just before you breathe in, and high elbows – or chin tuck, high elbows and strong finish at the thigh…whichever three things will center you and help you the most. I would recommend that chin tuck always be one of them

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May 30, 2018 – Competition

A. Every minute, on the minute, for 10 minutes: Push Press x 2 reps @ 80-85% of 1-RM (use blocks for these) B. Every minute, on the minute, for 21 minutes (7 sets of each): Minute 1 – 5 Hang Squat Snatches (135/95 lbs) + 30 Double Unders Minute 2 – 5 Shoulder to Overhead (135/95 lbs) + 10 Pull-Ups Minute 3 – 10 Bar-Facing Burpees Immediately followed by… Three rounds for time of: 5 Hang Squat Snatches (135/95 lbs) 30 Double Unders 5 Shoulder to Overhead (135/95 lbs) 10

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Beginner's Fitness Program

June 2, 2018 – Fitness

Three sets for max reps of: 60 seconds of Wall Ball Shots 60 seconds of Kettlebell Swings 60 seconds of Dumbbell Box Step-Overs 60 seconds of Dumbbell Push Press 60 seconds of Rowing (for Calories) Rest 60 seconds The post June 2, 2018 – Fitness appeared first on Invictus Fitness.

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June 1, 2018 – Fitness

A. Four sets of: Back Squat x 8-10 reps @ 30X0 Rest 45 seconds Strict Pull-Ups x 8-10 reps @ 21X0 Rest 45 seconds Hollow Rocks or Hollow Hold x 30-45 seconds Rest 45 seconds B. Complete as many rounds and reps as possible in 6 minutes of: 6 Dumbbell Thrusters 12 V-Ups 12 Kettlebell Swings The post June 1, 2018 – Fitness appeared first on Invictus Fitness.

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May 31, 2018 – Fitness

Complete as many rounds and reps as possible in 40 minutes of: 400 Meter Run 20 Jumping Lunges 20/15 Calories of Assault Bike 20 Jumping Lunges 40/30 Calories of Rowing The post May 31, 2018 – Fitness appeared first on Invictus Fitness.

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May 30, 2018 – Fitness

A. Four sets of: Single Arm Overhead Press x 8-10 reps each arm Rest 2-3 minutes B. Complete as many rounds and reps as possible in 10 minutes of: 10 Push Presses (Barbell or Dumbbells) 10 Alternating Reverse Lunges with DB/KB Farmer’s Carry 5 Strict Pull-Ups C. Every 90 seconds, for 6 minutes (2 sets of each): Station 1 – Reverse Snow Angels x 20 reps (slow & controlled) Station 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm The post May 30, 2018 – Fitness appeared first

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May 29, 2018 – Fitness

A. Every 90 seconds, for 24 minutes (4 sets) of: Station 1 – 20 Kettlebell Swings Station 2 – Dumbbell Front Squats x 12-15 reps @ 20X1 Station 3 – Supine Ring Rows x 10-12 reps @ 2111 Station 4 – Prone Plank Hold x 60 seconds B. For time: 750 Meter Row 25 Burpee Box Jump or Step-Overs The post May 29, 2018 – Fitness appeared first on Invictus Fitness.

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May 28, 2018 – Performance and Fitness

***Invictus will be open on Memorial Day for a holiday schedule – which is the same as our typical Saturday schedule. Our regularly scheduled 90-minute Competition sessions will be performing the traditional “Murph” workout.*** In honor of Memorial Day and the sacrifices made by so many heroes of our armed forces . . . Two Heroes – A Combination of Two of CrossFit’s Favorite Tributes to Fallen Warriors For time: Run 800 Meters immediately followed by… Three rounds of: 4 Muscle-Ups (or 8 Ring Dips) 8 Strict Handstand Push-Ups (or

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May 26, 2018 – Performance and Fitness

For time: Run 5k -or- Row 5k My preference is that you run outside. If you’re running outside, note the course as this will be something we come back to each quarter as a good test of your aerobic capacity. Compare results to January 1, 2018. The post May 26, 2018 – Performance and Fitness appeared first on Invictus Fitness.

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