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

June 5, 2019 – Competition

Empty Barbell Movement Primer Three sets of: Overhead Squat x 5 reps (use a progressively narrower grip for every set) Rest as needed Followed by… Two sets of: Front squat x 5 reps @ 2210 Rest as needed Followed by… Two sets of: 1+1/4 Front Squat x 5 reps Rest as needed A. Every 3 minutes, for 15 minutes (5 sets): Clean + 2 Front Squats *Sets 1-3 = 1 rep @ 70% of 1-RM Clean *Sets 4-5 = 1 rep @ 80% When the running clock reaches 12:00… Every

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June 4, 2019 – Competition

A.Handstand Play Time Spend time getting comfortable being upside down. Get confident with a handstand. Then continue to challenge yourself with new obstables and goals. 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. The goal is perfect reps. Focus on driving through the full foot, finishing extension, aggressive turnover and good weight distribution on receiving. C. Three sets for

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June 3, 2019 – Competition

A. Every 7 minutes, for 21 minutes (3 sets) for times: 400 Meter Run 30 Kettlebell Deadlifts (24/16 kg) 20 Goblet Squats (24/16 kg) 10/7 Calorie Assault Bike B. For the following two drills, draw out your ideal jerk footwork and use those marks to ensure perfect footwork. Please click here and watch this video to learn how to draw your footwork. Three sets of: Jerk Balance x 3 reps Rest as needed Followed by… Three sets of: Tall Jerks x 3 reps Rest as needed C. Every 2 minutes,

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June 2, 2019

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 1, 2019 – Competition

A. Two sets of: 20 seconds of Banded Palloff Hold (Left) 20 seconds of Banded Palloff Hold (Right) 30 seconds of Banded Lateral Monster Walk (Left) 30 seconds of Banded Lateral Monster Walk (Right) 30 seconds of Single-Leg Prone GHD Plank (Left) 30 seconds of Single-Leg Prone GHD Plank (Right) 20 seconds of Dynamic Bulgarian Split Squat Jumps (Left) 20 seconds of Dynamic Bulgarian Split Squat Jumps (Right) Rest 60 seconds You should be able to complete this entire Glute Activation Circuit in less than 12 minutes. Move from one

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May 31, 2019 – Competition

A. One set of:Depth Jump with Horizontal Take Off x 6 reps (High Box) Rest 60 seconds, and then… Five sets of: Sprint 20-30 Meters Rest 60 seconds between sets followed by… One set of:Depth Jump with Horizontal Take Off x 6 reps (Low Box) Rest 60 seconds, and then… Five sets of: Sprint 20-30 Meters Rest 60 seconds between sets B. Six sets of: Hang Snatch + Snatch + 2 Overhead Squats Rest as needed Build to today’s heaviest set. C. Every minute, on the minute, for 10 minutes:

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May 30, 2019 – 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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