Workout of the Day:
Seven rounds for time of:
Hang Power Clean x 7 reps
Front Squat x 7 reps
Thruster x 7 reps
(As heavy as possible, but you must be able to complete the first round unbroken.)
Have you registered for Michele's February 20 cooking demo?
***RUNNERS – remember that the Rock ‘N’ Roll Marathon Training Program orientation meeting will be held at CrossFit Invictus on Sunday at 9:00 a.m.***
For those of you signed up for the Invictus Running Clinic that begins today, here is what coaches Nuno and Marc (aka, “Homey”) have planned: Video Analysis, Run Mechanics Lecture, Intro to all drills, & surprise CFE workout . . . . And remember, wear flat shoes – something like Converse All Star, Racing Flats, Inov8, or DC Skate shoes.
In a weird way, I have been looking forward to the running clinic until after I saw how gleeful Nuno is about the “secret workout” which really scares me.
Hello Invictus Friends. I do Crossfit in PA. After visiting literally every Affiliate blog, the Invictus blog is one of the few that I read almost daily. Today, I did your workout at a local Globo gym. After doing 7 rounds with 155 lbs and adding 7 box jump burpees every round a very overweight person asked me why I don’t do cardio and suggested that I finish up with the elliptical or a recumbent bike. Great workout and great blog. You are one of the shining stars within the Crossfit community. Thank you.
Mike,
Thanks for the kind words! Keep up the good work and perhaps even the dimmest of individuals might start to realize that the recumbent bike might not be as efficient or effective as what you are doing. Thanks again!