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

July 18, 2018 – Competition

A. Take 15-20 minutes to build to today’s 3-RM Front Squat B. Every 90 seconds, for 15 minutes (10 sets): Split Jerk x 1 rep Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+ C. Complete as many rounds and reps as possible in 10 minutes of: 10/7 Calorie Assault Bike 12 Alternating Dumbbell Snatches (50/35 lbs) 10/7 Calorie Assault Bike 12 Pull-Ups Rest 5 minutes, and then… D. Complete as many rounds and reps as possible in 10 mintues of: 12/9 Calorie Row

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July 17, 2018 – Competition

A. Complete as many rounds and reps as possible in 5 minutes of: 5 Bar Muscle-Ups 10 Front Racked Reverse Lunge Steps (115/75 lbs) 20 Double Unders B. Every 2:30, for 25 minutes (10 sets): Clean *Sets 1-2 = 2 reps @ 65% *Sets 3-4 = 2 reps @ 70% *Set 5 = 2 reps @ 75% *Set 6 = 1 rep @ 80% *Set 7 = 1 rep @ 85% *Set 8 = 1 rep @ 90% *Sets 9-10 = 1 rep @ 93-96% C. Three sets of: Single-Arm

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July 16, 2018 – Competition

Mobility and Activation 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 A. Every 90 seconds, for 15 minutes (10 sets): Snatch x 1 rep Loads per set (by %) –

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July 15, 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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July 14, 2018 – Competition

Mobility and Activation Every minute, on the minute, for 12 minutes, complete: Minute 1 – Inchworm Walk x 3 reps Minute 2 – Hamstring Floss x 10 reps per leg Minute 3 – Russian Baby Makers x 10 reps Minute 4 – Rocking Box Bridges x 4-6 reps A. Every 2 minutes, for 12 minutes (6 sets): Power Clean x 1 rep *Sets 1-2 = @ 75% of 1-RM Power Clean *Sets 3-4 = @ 80-85% of 1-RM Power Clean *Sets 5-6 = @ 85-90% of 1-RM Power Clean B.

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July 13, 2018 – Competition

A. Every 2 minutes, for 6 minutes (3 sets): High Hang Snatch x 3 reps @ 50% Followed by… Every 2 minutes, for 6 minutes (3 sets): High Hang Snatch + Hang Snatch @ 60% Followed by… Every 2 minutes, for 6 minutes (3 sets): Hang Snatch + Snatch @ 70% Followed by… Every 2 minutes, for 6 minutes (3 sets): Snatch High Pull + Snatch @ 80% B. Four sets of: Tempo Bench Press x 2-3 reps @ 21X1 (try to hit each set at last week’s 3-RM, and

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July 12, 2018 – 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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