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

April 23, 2019 – Competition

Gymnastics Skills PracticeHandstand Balance Practice Spend time working on kicking up to a handstand and hitting a balanced position. Refer to the video for guidance. A. Every two minutes, for 12 minutes (6 sets): Hang Power Clean + Power Clean Build to today’s heavy complex. B. For time: 10 Ground to Overhead (135/95 lbs) 10 Ground to Overhead (185/135 lbs) 10 Ground to Overhead (225/155 lbs) 10 Ground to Overhead (185/135 lbs) 10 Ground to Overhead (135/95 lbs) Use one barbell switching out your own weights. C. Every 3 minutes,

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April 22, 2019 – Competition

A. Four sets of: Double Kettlebell Overhead Squats x 3 reps @ 4311 (stick to the tempo, slow descent, 3 second hold) Rest as needed Build to the heaviest set you can safely support with good mechanics. The goal is to hit more than you did on April 8. B. Every 2 minutes, for 6 minutes (3 sets): High Hang Snatch x 1 rep @ 55-65% Followed by… Every 2 minutes, for 6 minutes (3 sets): Hang Snatch x 1 rep @ 65-75% Followed by… Every 2 minutes, for 12

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April 21, 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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April 20, 2019 – Competition

Mobility and Activation 10 Minutes of Assault Bike or Rowing @ 70-75% Followed by… One set of:Bench T-Spine Opener x 60 secondsBand Assisted Lat Stretch x 45 seconds per sideBand Assisted Hamstring Floss x 45 seconds per side Followed by… Three sets of:Inchworm Walk x 3 repsHamstring Floss x 10 reps per legRussian Baby Makers x 10 reps A. Deadlift *Set 1 – 10 reps @ 50% of 1-RM *Set 2 – 10 reps @ 60% *Set 3 – 10 reps @ 70% *Set 4 – 8 reps @ 75%

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April 19, 2019 – Competition

Mobility and Activation 10 minutes of low-intensity Assault Bike or Row @ 70% and then … Band Assisted Hip Flexor Stretch x 60 seconds per side (add in 3-5 pulses)T-Spine Hold on Foam Roller x 60 seconds (Slowly lower and raise the hips while the t-spine is on the foam roller) When the running clock reaches 8:00… Upper Body Warm-Up Routine A. One set of:Depth Jump w/Horizontal Take Off x 10 reps (High Box) Rest 60 seconds into… Four sets of: Sprint 20-30 Meters Rest 60 seconds between each followed

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April 18, 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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April 17, 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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