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

July 25, 2018 – Competition

A. Front Squat *Set 1 – 3 reps @ 55-60% *Set 2 – 2 reps @ 65-70% *Set 3 – 1 rep @ 75-80% *Set 4 – 1 rep @ 80-85% *Set 5 – 1 rep @ 85-90% *Set 6 – 1 rep @ 90-95% *Set 7 – 1 rep @ 95+% *Set 8 – 1 rep @ 101-105% Rest as needed B. In 25 minutes, build to a 1-RM Split Jerk C. Every minute, on the minute, for 28 minutes: Minute 1 – 20/15 Calorie Row Minute 2 –

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July 24, 2018 – Competition

A. Complete as many rounds and reps as possible in 8 minutes of: 3 Strict Muscle-Ups 12 Overhead Walking Lunges (135/95 lbs) B. Every 2:30, for 20 minutes (8 sets): Clean *Set 1 = 2 reps @ 70% *Set 2 = 2 reps @ 75% *Sets 3-4 = 1 rep @ 80% *Sets 5-6 = 1 rep @ 85% *Sets 7-8 = 1 rep @ 90% C. Four sets of: Half-Kneeling Rotating Med-Ball Slam (Right) x 10 repsimmediately followed by… Half-Kneeling Pallof Press (Right) x 10 reps Rest 60 seconds

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July 23, 2018 – Competition

A. Two sets of: Single-Arm Ring Row x 5 reps each arm @ 2111 (keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement) Rest 15 seconds Reverse-Grip Push-Ups x 10 reps @ 2111 Rest 15 seconds Band Pull-Throughs x 10 reps @ 2011 (focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced) Rest 15 seconds 30 Second Supinated-Grip Hang from Pull-Up Bar Rest 15 seconds Single-Arm Overhead Kettlebell Cossack Squat

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July 22, 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 21, 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 10 minutes (5 sets): (2 Power Cleans + 1 Power Jerk) x 1 rep *Sets 1-2 = @ 75% of 1-RM Power Clean *Sets 3-4 = @ 80% of 1-RM Power Clean *Set 5 = @ 85% of 1-RM Power Clean C. Every minute, on the minute, for 21 minutes: Minute 1 – 15/10

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July 20, 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) Build over the course of the three sets. Followed by… Every 3 minutes, for 15 minutes (5 sets) of: 3-Position Snatch (high hang,

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July 19, 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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