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: 4-23-2018

Monday Endurance A.Double Under Practice Get your first dub or see how many you can do unbroken. B.“Helen” Three rounds for time of: 400 Meter Run 21 Kettlebell Swings (24/16 kg) 12 Pull-Ups QuickFit A. Three rounds for time of: 400 Meter Run 30 Kettlebell Swings Tuesday Strength A. Every 3 minute, for 15 minutes (5 sets): Strict Shoulder Press x 1 rep Suggested loads per set (by %): 80, 85, 90, 95, 95+ Once you have found your 1-RM (which you will use for this entire cycle), then perform

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Workouts Of The Week: 4-16-2018

Monday Endurance A.For time: Row 1000 Meters 50 Dumbbell Thrusters (30/15 lbs) 30 Pull-Ups B. Three sets of: Bulgarian Split Squats x 8 reps each leg Rest 45 seconds after each leg Strict Handstand Push-Ups x 8-10 reps (Modify with Pike Push-up or Push-ups) (if you aren’t capable of this rep scheme yet, break up your reps and try to accumulate 8-10 reps in 60 seconds or less) Rest 90 seconds QuickFit A. Complete as many rounds as possible in 14 minutes of: Row 250Meters 10 Dumbbell Thrusters 20 Ring

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Competition Program

May 22, 2018 – Competition

A. Build to today’s heavy complex of… 1 Pause Front Squat + 2 Front Squats For the Pause Front Squat, slow 3 second descent, 3 second pause, then up as quickly as you can; then immediately after, two front squats with no tempo. B. Take 15-20 minutes to build to today’s 1-RM Power Clean C. For time: 30/20 Calories of Assault Bike 15 Thrusters (135/95 lbs) 30 Chest-to-Bar Pull-Ups 15 Thrusters (135/95 lbs) 30/20 Calories of Assault Bike D. Every 10 seconds, for 2 minutes (12 sets) of: Tempo Ring

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May 21, 2018 – Competition

A. Five sets of: Weighted Box Jump x 3 reps*immediately into…One-Step Box Jump x 2 reps Rest as needed followed by… Two sets of: Bulgarian Split Squat Jumps x 5 reps each leg *Use weighted vest or DB. Keep light enough so the weight does not affect jumping form and allows for fast movement B. Back Squat Play Day… Build up to today’s heavy Back Squat Let feel and mechanics dictate loading. C. Take 15-20 minutes to build to today’s 2-RM Overhead Squat D. Three rounds for time of: 21

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May 20, 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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May 19, 2018 – Competition

A.Dynamic Mobility, Activation and Warm-Up Start the clock and … Row 300 meters @ an easy pace Followed by… Banded Perfect Stretch x 45 seconds per sidePsoas Pulse x 45 seconds per side When the running clock reaches 7:00…Banded Clam Shell Iso Hold x 45 seconds per sideForward Cross Crawl x 10 reps per side Fire Hydrant Iso Hold x 45 seconds per side When the running clock reaches 12:00… Two sets of: Side Plank Hold x 30 seconds per side Air Squats x 15 reps B. Every 2 minutes,

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May 18, 2018 – Competition

A. Every 2 minutes, for 4 minutes (two sets):Kneeling Jump x 2 reps Followed by… Every 2 minutes, for 6 minutes (three sets):Single-Leg Box Jump x 3 reps each leg Followed by… Every 3 minutes, for 9 minutes (three sets):Single-Leg Step-Up Jump x 4 reps each leg B. For time: 5 Snatches @ 60% of 1-RM 5 Snatches @ 70% of 1-RM 5 Snatches @ 75% of 1-RM 5 Snatches @ 80% of 1-RM 5 Snatches @ 85% of 1-RM Use one bar and load your own plates. C. Take

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May 17, 2018 – Competition

Active Recovery Swimming Day Program Courtesy of Heidi Fearon A. For the next 3 weeks as our athletes are preparing for Regionals, 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

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May 16, 2018 – Competition

A. In 20 Minutes or less, build to today’s 1-RM Box Squat Followed by… Three sets of: Wide Stance Low Bar Back Squat x 3 reps @3311 75% of 1-RM Box Squat B. Take 10-15 minutes to build to a 1-RM Sotts Press Barbell starts in the front rack in the receiving position of your clean. From there, press it overhead. C. Every 2 minutes, for 10 minutes (5 sets): Split Jerk *Sets 1-3 = 2 reps @ 70% of 1-RM Split Jerk *Sets 4-5 = 2 reps @ 75%

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Beginner's Fitness Program

May 17, 2018 – Fitness

A. Every 90 seconds, for 18 minutes (4 sets): Station 1 – Banded Leg Curls x 20 reps @ 1010 Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010 Station 3 – Bulgarian Goat Bag Swings x 10 reps @ 3011 B. Four rounds for time of: 400 Meter Run 12 Alternating Single-Arm Dumbbell Snatches (55/35 lbs) 24 V-Ups The post May 17, 2018 – Fitness appeared first on Invictus Fitness.

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May 16, 2018 – Fitness

A. Three sets of: Dumbbell Bench Press x 8-10 reps @ 2111 Rest 60 seconds Side Plank Hold x 45 seconds each side Rest 60 seconds Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111 Rest 60 seconds B. Complete as many rounds and reps as possible in 12 minutes of: 18/12 Calories of Rowing 12 Dumbbell Push Press 6 Strict Pull-Ups The post May 16, 2018 – Fitness appeared first on Invictus Fitness.

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May 15, 2018 – Fitness

A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1: Supine Ring Rows x 10-12 reps @ 2111 Station 2: Nose-to-Wall Handstand Hold x 60 seconds Station 3: Single-Leg Squat Variant x 30-40 seconds each side B. Every minute, on the minute, for 20 minutes (5 sets of each): Minute 1 – 12/8 Calories of Assault Bike (or 200/150 Meters of Rowing) Minute 2 – 20 Alternating Reverse Lunges with KBs/DBs Minute 3 – 30-Second Front Leaning Rest on Rings Minute 4 – 16 Alternating Cossack Squats

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May 14, 2018 – Fitness

A. Every two minutes, for 24 minutes (3 sets) of: Station 1 – Romanian Deadlift x 8-10 reps @ 40X1 Station 2 – Single-Arm Overhead DB Press x 8-10 reps @ 2111 (left arm) Station 3 – Single-Arm Overhead DB Press x 8-10 reps @ 2111 (left arm) Station 4 – Strict Toes to Bar or Hanging Leg Raises x 8-10 reps @ 2121 B. Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of: Kettlebell Swings Goblet Squats Push-Ups The post

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May 12, 2018 – Performance and Fitness

“Row-meo & Juliet” In teams of two, complete the following for time: 300 Wall Ball Shots 4000 Meter Run 5000 Meter Row Teams get one Concept 2 erg and one ball, but may partition the work however they would like . . . and both should be working at all times. The post May 12, 2018 – Performance and Fitness appeared first on Invictus Fitness.

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May 11, 2018 – Fitness

A. Three rounds for time of: 30 Kettlebell Swings 20 Jumping Lunges Rest until relatively recovered, and then… B. Three sets of: Single-Leg Deadlift x 6-8 reps each leg @ 4011 Rest 60 seconds Barbell Glute Bridges x 6-8 reps @ 20X1 Rest 60 seconds Side Plank x 45 seconds each side Rest 60 seconds The post May 11, 2018 – Fitness appeared first on Invictus Fitness.

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May 10, 2018 – Fitness

Every minute, on the minute, for 30 minutes (6 sets) of: Minute 1 – 12/8 Calories of Assault Bike Minute 2 – 12 Burpees Minute 3 – 8 Strict Pull-Ups Minute 4 – Alternating Reverse Lunges with DB/KBs x 12 reps Minute 5 – 8 Strict Handstand Push-Ups or Dumbbell Strict Press If you’re performing this with friends (best way to do so), please start at different stations and rotate through for the 30 minutes. The post May 10, 2018 – Fitness appeared first on Invictus Fitness.

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