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: 2-19-2018

Monday CrossFit A.Two sets for times of: Row 750/600 Meters 20 Toes to Bar 40 Reverse Lunges with Kettlebell (24/16 kgs) Rest the same length of time the first set took you – 1:1 Work:Rest Ratio B.Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Death March x 20 reps Station 2 – Push-Ups x 12-20 reps Station 3 – Chin-Ups x 6-8 reps (add weight to the chin-ups if you can do so and still hold the rep range) QuickFit A. For time:40 Wall Ball

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Workouts Of The Week: 2-12-18 to 2-18-18

Monday CrossFit A.“Baseline Interval Test” Every 5 minutes, for 30 minutes (6 sets) for times: 10 Strict Pull-Ups 15 Toes to Bar 20 Push-Ups 25 Wall Ball Shots (20/14 lbs to 10′) Set Time Cap: 4 Minutes Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times. QuickFit A.Every 5 minutes, for 15 minutes (3 sets) for times: 10 Push-ups 15 Hanging Knee Raise

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Competition Program

March 25, 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 24, 2018 – Competition

A. Three sets of: 20 Handstand Shoulder Taps Rest 30 seconds 30 Seconds of Hanging L-Hold Rest 30 seconds 2 Minutes of Banded March or Monster Walks Rest as needed B. Back Squat *Set 1 – 40% x 5 reps *Set 2 – 50% x 4 reps *Set 3 – 60-65% x 3 reps *Set 4 – 75% x 2 reps Rest no more than 60 seconds – or the time it takes you to put weight on the barbell – between these first four sets! *Set 5 – 85%

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March 23, 2018 – Competition

A. Two sets of: 30 Second Supinated-Grip Hang from Pull-Up Bar Rest 15 seconds Hindu Push-Ups x 10 reps Rest 15 seconds Bottom’s Up Kettlebell Press x 5 reps each side Rest 15 seconds Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111 Rest 15 seconds GHD Hip Extension x 8 reps @ 2012 (focus on glute activation and maintaining a hollow position) Rest as needed B. 10 Minutes of Assault Bike or Rowing @ 70-75% Followed by… Three sets of:Inchworm Walk x 3 repsHamstring Floss x

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March 22, 2018 – Competition

Active Recovery Swimming Day Program Courtesy of Heidi Fearon A. For the 5 weeks of the Open Thursday swims 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 because it is the foundation of your body

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March 21, 2018 – Competition

A. Every 90 seconds, for 15 minutes (10 sets): Front Squat x 2 reps @ 80-85% B. For 25 minutes rotate through the following: 500 Meter Row 12 Chest-to-Bar Pull-Ups 400 Meter Run 6 Muscle-Ups 30/20 Calorie Assault Bike C. Three sets of: Safety Bar or Regular Barbell Good Morning x 6-8 reps @ 3011 Rest 60 seconds Reverse Hypers* x 25 reps @ 50% of 1-RM Back Squat Rest 2 minutes *If you don’t have access to a reverse hyper please perform band pull-throughs. D. Four rounds of: 15

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March 20, 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 minute, on the minute, for 5 minutes: Power Snatch x 1 rep @ 80% of 1-RM Snatch Followed by… Every 90 seconds, for 6 minutes (4 sets): Snatch x 1 rep *Sets 1-2 – 80% of 1-RM Snatch *Sets 3-4 – 85% of

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March 19, 2018 – Competition

If you are still stiff, sore or fatigued from 18.4, please perform today’s sessions purely as skill work and significantly reduce the load. Do not mess around with heavy loading if your back feels compromised in any way. A. Every 2 minutes, for 6 minutes (3 sets): Hang Clean + Clean + Jerk @ 60-65% Followed by… Every 2 minutes, for 16 minutes (8 sets): Clean & Jerk *Sets 1-5 = 2 reps @ 70-90% *Sets 6-8 = 1 rep @ 90-95% B. Every 3 minutes, for 12 minutes (4

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Beginner's Fitness Program

March 20, 2018 – Fitness

A. Three sets of: Back Squat x 6-8 reps @ 32X1 Rest 60 seconds Medicine Ball Hamsting Curls x 15-20 reps @ 2111 Rest 60 seconds Hollow Body Roll to Superman x 6 rolls each way Rest 60 seconds B. Complete as many rounds and reps as possible in 12 minutes of: 25/15 Calories of Assault Bike 20 V-Ups 15 Wall Ball Shots The post March 20, 2018 – Fitness appeared first on Invictus Fitness.

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March 19, 2018 – Fitness

A. Three sets of: Dumbbell Bench Press x 8-10 reps @ 21X1 Rest 45 seconds Bent-Over Dumbbell Reverse Flies x 12-15 reps Rest 45 seconds L-Sit Tuck to Extension x 6 reps @ 1212 Rest 45 seconds B. In teams of three, with only one member working at each station at any one time, perform as many rounds and reps as possible in 15 minutes of: Station 1 – 500 Meter Row Station 2 – 12-15 Strict Pull-Ups Station 3 – Rest The post March 19, 2018 – Fitness appeared

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March 17, 2018 – Fitness

In teams of two, alternating each movement, complete ten rounds for time of: 400 Meter Run 40 Air Squats 10 Burpee Box Step-Overs (20″/18″) (Partner A runs 400 meters; Partner B performs 40 Air Squats; Partner A performs 10 Burpee Box Step-Overs; Partner B runs 400 meters; etc…) The post March 17, 2018 – Fitness appeared first on Invictus Fitness.

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March 16, 2018 – Fitness

A. Complete as many rounds and reps as possible in 9 minutes of: 21 Calorie Row 15 Burpees Over the Erg 9 Strict Pull-Ups B. Coach’s Choice! The post March 16, 2018 – Fitness appeared first on Invictus Fitness.

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March 15, 2018 – Fitness

A. Five sets of:Dumbbell Z-Press x 8-10 reps @ 2111 Rest 60 seconds Stationary Dips x Max Reps @ 1111 (add weight or assistance to allow your rep range to sit between 10-15 reps) Rest 60 seconds B. Complete as many rounds and reps as possible in 8 minutes of: 15/10 Calories of Assault Bike 30 Kettlebell Swings The post March 15, 2018 – Fitness appeared first on Invictus Fitness.

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March 14, 2018 – Fitness

A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Back Squat x 10 reps @ 30X1 Station 2 – Supinated-Grip Bent-Over Row x 8-10 reps @ 2111 Station 3 – Single-Leg Hip Bridge x 15 reps each leg @ 2112 B. For time: 30 Wall Ball Shots 30 Walking Lunges with KB/DB Farmer’s Carry 20 Wall Ball Shots 20 Walking Lunges with KB/DB Farmer’s Carry 10 Wall Ball Shots 10 Walking Lunges with KB/DB Farmer’s Carry The post March 14, 2018 – Fitness appeared first

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March 13, 2018 – Fitness

A. Every 2 minutes, for 18 minutes (3 sets each) of: Station 1 – Supine Ring Rows x 10-12 reps @ 2111 Station 2 – Nose-to-Wall Handstand Hold x 60 seconds Station 3 – L-Sit or Hollow Hold x 60 seconds (accumulate the time if you’re unable to maintain this position unbroken) B. Five rounds for time of: 400 Meter Run 10 Strict Pull-Ups The post March 13, 2018 – Fitness appeared first on Invictus Fitness.

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