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: 3-5-2018

Monday Endurance A.Complete three sets of the following: Complete as many rounds and reps as possible in 4 minutes of: 10 Push Press (115/75 lbs) 10 Chest-to-Bar Pull-Ups Rest 4 minutes… Complete as many rounds and reps as possible in 4 minutes of: 10 Ring Dips 10 Burpees Rest 4 minutes… QuickFit A.Complete as many rounds and reps as possible in 6 minutes of: 10 Dumbbell Push Press 20 Mountain Climbers (each switch of feet is one rep) Rest 2 minutes, and when the running clock reaches 8:00… Complete as

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Workouts Of The Week: 2-26-2018

Monday CrossFit A.In teams of two, complete as many rounds as possible in 30 minutes of:“Dissecting Kelly” 400 Meter Run 30 Box Jumps (24″/20″) 30 Wall Ball Shots (20/14 lbs) Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes. QuickFit A. For time:Run 400 Meters 40 Kettlebell Swings 40

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Competition Program

April 1, 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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March 31, 2018 – Competition

A. If you are not familiar with the rising to rowing muscle-up technique, please watch this video. Every minute, on the minute, for 3 minutes (1 set) of: Interval 1 – Ring Swing x 8 reps Interval 2 – Pop Swing x 8 reps *Start the pop swing from a dead hang (no cast swing) and do not allow the body to swing higher than 45 degrees on either the forward or backswing. Interval 3 – Supine Snap Pull Swing x 8 reps Rest 60 seconds, then. . . B.

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March 30, 2018 – Competition

A. Every 2 minutes, for 24 minutes (12 sets): Clean *Sets 1-3 = 3 reps @ 60% *Sets 4-6 = 2 reps @ 70% *Sets 7-9 = 1 rep @ 80% *Sets 10-12 = 1 rep @ 90% B.“Miller Time” Ten rounds for time: 3 Squat Clean and Jerks (225/145 lbs) 4 Box Jumps (30″/24″) C. Five sets of: Supinated-Grip Bent-Over Barbell Row x 10 reps @ 2111 Rest 60 seconds Face-Down Chinese Plank x 60 seconds Rest 60 seconds Dumbbell Bench Press x 10-12 reps Rest 60 seconds The

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March 29, 2018 – Competition

Active Recovery Swimming Day Program Courtesy of Heidi Fearon A. Regular swimming program will return next week, until then, 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 because it is the foundation of your body position. Let those three things

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March 28, 2018 – Competition

A. Every 3 minutes, for 36 minutes (3 sets of each): Station 1 – 50/35 Calories of Assault Bike Station 2 – 25 Kettlebell Swings (32/24 kg) + 20 Thrusters (95/65 lbs) Station 3 – Run 400 Meters Station 4 – 25 Chest-to-Bar Pull-Ups + 20/15 Strict Handstand Push-Ups B. Four sets of: 100-Foot Heavy Sandbag Carry (Bear Hug) Rest 2-3 minutes 100-Foot Farmer’s Carry (as heavy as possible without stopping) Rest 2-3 minutes C. Three sets of: 40 V-Ups Rest 15 seconds 60 Second Prone Plank Hold Rest 15

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March 27, 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. Build to a 3-RM Dumbbell Z-Press followed by… For time: 30 Dumbbell Z-Presses @ 85% of today’s 3-RM C. Four sets of: Front-Racked Barbell Bulgarian Split Squats x 4-6 reps @ 30X1 Rest 45 seconds after each leg Weighted Chest-to-Bar Pull-Ups x 4-6 reps

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March 26, 2018 – Competition

*Program Note – If you’re on the bubble or need to score points for your team, you’re probably repeating 18.5 today. If you are officially done with the 2018 CrossFit Open, you’ll take the first few days of this week to deload and reinvigorate for the next cycle. We’ll do a little bit of fun testing on Friday and Saturday, and the new cycle will begin on April 2, 2018. Primary Strength SessionOpeners and Activation Two sets of:Biceps Opening Curls x 5/5/5 reps Rest as neededTriceps Opening Extensions x 5/5/5

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Beginner's Fitness Program

March 28, 2018 – Fitness

A. Every 90 seconds, for 15 minutes (5 sets of each): Station 1 – Goblet Squat x 8 reps @ 32X1 Station 2 – Dumbbell Z-Press x 8-10 reps @ 2111 B. Against a 4-minute running clock, perform as many rounds and reps as possible of: 3 Strict Pull-Ups 6 Hanging Leg or Knee Raises 12 Push-Ups 24 Jumping Air Squats Rest 2 minutes between sets, and complete a total of 3 sets. Pick up each set where you left off at the end of the previous set. The post

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March 27, 2018 – Fitness

A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111 Station 2 – Dumbbell Death March x 20 steps @ 2011 Station 3 – Nose-to-Wall Handstand Hold x 60 seconds B. For max reps/calories: 3 Minutes of Rowing 3 Minutes of Kettlebell Swings 3 Minutes of Assault Bike The post March 27, 2018 – Fitness appeared first on Invictus Fitness.

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March 26, 2018 – Fitness

Every 8 minutes, for 40 minutes (5 sets), for times: 20 Walking Lunges with Dumbbells 15 Dumbbell Push Presses 15 Dumbbell Squats 400 Meter Run The post March 26, 2018 – Fitness appeared first on Invictus Fitness.

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March 24, 2018 – Performance and Fitness

In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of: 1000 Meter Row 100 Kettlebell Deadlifts 100 Meter Kettlebell Farmer’s Carry 100 Kettlebell Walking Lunges 100 Kettlebell Push Presses The post March 24, 2018 – Performance and Fitness appeared first on Invictus Fitness.

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March 23, 2018 – Fitness

A. Complete as many reps as possible in 7 minutes following the rep scheme below: 2 Dumbbell Thrusters 2 Strict Pull-Ups 4 Dumbbell Thrusters 4 Strict Pull-Ups 6 Dumbbell Thrusters 6 Strict Pull-Ups 8 Dumbbell Thrusters 8 Strict Pull-Ups 10 Dumbbell Thrusters 10 Strict Pull-Ups 12 Dumbbell Thrusters 12 Strict Pull-Ups and so on… B. Coach’s Choice! The post March 23, 2018 – Fitness appeared first on Invictus Fitness.

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March 22, 2018 – Fitness

A. Three sets of:Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111 Rest 45 seconds 100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm Rest 45 seconds Bulgarian Goat Bag Swings x 10 reps @ 3011 Rest 45 seconds Prone Plank Hold x 60 seconds Rest 45 seconds B. Complete as many rounds and reps as possible in 8 minutes of: 10 Stationary Dips 10 Push-Ups 20 Kettlebell Swings The post March 22, 2018 – Fitness appeared first on Invictus Fitness.

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March 21, 2018 – Fitness

Every 8 minutes, for 40 minutes (5 sets) for times: Row 500 Meters 10 Burpees 10 Jumping Lunges Run 400 Meters Modify the workout appropriately such that you get at least 90 seconds to 2 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 7-minute mark, scale back accordingly. The post March 21, 2018 – Fitness appeared first on Invictus Fitness.

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