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

February 19, 2019 – Competition

Clean Technique Warm-Up (5 reps of each, three times through the complex with barbell) Clean-Grip RDL Clean Pull from Below Knee Front Squat Hang Power Clean Clean from Below Knee Followed by… One set of: 115/75 lb Power Clean (no foot movement) x 3 reps Rest as needed Followed by… One set of: 135/95 lb Power Clean x 3 reps Rest as needed Followed by… One set of: 155/105 lb Clean x 3 reps Rest as needed A. Every 2 minutes, for 10 minutes (5 sets): Power Clean x 1.1.1

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February 18, 2019 – 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 4 reps (perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps) Build over the course of the three sets. B. Six sets of: 3-Stop Halting Snatch Deadlift + Snatch from 2″

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February 16, 2019 – Competition

A. Five sets of: Tempo Back Squat x 3 reps @ 53X1 Rest as needed These are SLOW descent squats – 5 seconds from initiation of the squat to the bottom position – then sit in the bottom position for 3 seconds before exploding up, resetting and repeating for two more reps. Build to a heavy triple for today, but do not deviate from tempo. B.“CrossFit Games Open Event 13.3” Complete as many rounds and reps as possible in 12 minutes of: 150 Wall Ball Shots (20/14 lbs) 90 Double-Unders

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February 15, 2019 – Competition

“Invictus Friday Challenge – 2.15.19” Against a 60-second running clock… Squat Clean to Overhead (135/95 lbs) Complete as many reps possible in 60 seconds. Can you go unbroken? We’ve seen that Lauren Fisher can! Just before the 2017 Open Lauren knocked out 30 unbroken Clusters…how many can you get in the minute? A. Build to today’s heavy…One and a Quarter Front Squat Goal is to get to 95-100% of your 1-RM Clean. If you get there, go ahead and call it. Goal is just to prime you for a good

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February 14, 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 Two sets

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February 13, 2019 – Competition

A. Handstand Play Time Spend 10 Minutes working on handstands. If you feel confident with handstands then explore new ways to challenge yourself. Stairs/ramp, weave through cones, walk sideways, or walk backwards. B. Three sets of: 8 Strict Toes-to-Bar 25-Foot Handstand Walk 15 Toes to Bar 25-Foot Handstand Walk Rest as needed C. Five rounds for time of: 15/10 Calorie Assault Bike 12 Deadlifts (225/155 lbs) 9 Handstand Push-Ups to 6″/4″ Deficit* *If you are not interested in competing in the Open or other online qualifiers, we would advise substituting

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February 12, 2019 – Competition

Mobility and ActivationPartner T-Spine Stretch on Pull-Up Bar Overhead Barbell Underarm Stretch x 30 seconds regular grip/30 seconds narrow grip Butterfly Stretch x 30 seconds Two sets of:Banded Air Squats x 10 repsPlank with Lateral Reach x 10 reps per sidePlank with Forward Reach x 10 reps per side A. Every 3 minutes, for 21 minutes (7 sets): Clean & Jerk x 1 rep *Set 1 = @ 65% of 1-RM Clean & Jerk *Set 2 = @ 70% of 1-RM Clean & Jerk *Set 3 = @ 75% of

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