Workout of the Day:
Bulgarian Split Squats (or Split Squats)
5-5-5 (each leg)
and then,
Five cycles for max rounds in three minutes of:
3 Pull-Ups
6 Box Step-Ups (18″/12″ box – use 60% of today’s 5-RM in front rack position)
9 Box Jumps
Rest one minute between cycles, and start next cycle where you left off. Count total number of rounds completed.
(To correctly perform a step-up, maintain a vertical posture – shoulders over hips, knees and ankles – and drive your top heel into the box to power the step-up. Do not jump or drive off of the ground with your back foot. Alternate legs.)

Everyone is doing their post-WOD essential stretching, right? Just look at how much fun it is.

PRs? Plentiful.
Written by C.J. Martin

It was benchmark time again at CrossFit Invictus – another test of whether our programming is benefiting our athletes. Every individual will have their own circumstances that will impact their performances on any given day, but when all but a handful of our athletes are moving in the right direction and reaching new PRs, all is well. Here are some of the highlights from Tuesday’s “Helen” PR list:

• Sean E. – 7:50
• Shane – 7:52
• Jim H. – 8:06
• Katie Mac – 8:10
• Jeff C. – 8:26
• Dani – 8:39
• Nichole – 8:47
• Boozebag – 9:21
• Meryll – 9:41 (a 4-minute PR)
• Thom – 9:50
• Barry – 10:09 (a 2-minute PR)
• Helen S. – 10:23
• Bassem – 10:25
• Kristie – 10:28 (a 1-minute PR)
• Josh Y. – 11:16
• Krazy K – 11:52 (PR with heavier KB)
• Tiffany – 12:12 (a 2-minute PR)
• Jen – 12:17 (a 6-minute PR!)
• Alfred from Miami – 7:15 (down from 7:52!)

Congratulations to everyone who PR’d on their Helen effort.

If you did not reach a new PR, or if you feel like you are slumping in any aspect of your fitness, schedule some time with one of our coaches. Even a 30 minute assessment can make a world of difference.