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Fitness

September 1, 2014 – Performance and Fitness

**Labor Day Schedule – We will be open for group coaching sessions at 8:30, 10:00 and 12:00 at Invictus Downtown and 8:00, 9:30, and 11:00 at Invictus Point Loma. Private coaching sessions will be held by arrangement with your coach.** Workout of the Day For time: 1000 Meter Row 20 Ground to Overhead (135/95 lbs) 30 Ring Dips 800 Meter Run 30 Ring Dips 20 Ground to Overhead (135/95 lbs) 1000 Meter Row

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August 31, 2014 – Competition, Performance and Fitness

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 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. B. Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week. C. Mental Restoration * Different for everyone – could be meditation or could be gathering with

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August 30, 2014 – Performance and Fitness

Workout of the Day In teams of two, with only one person working at a time, complete the following: 200 Wall Ball Shots 600 Meter Overhead Carry 200 Push-ups 600 Meter Overhead Carry During carry, you must perform 3 burpees* each every time you switch the partner carrying the load. *Burpees may be completed inside the gym at the end of each lap around the block.

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August 29, 2014 – Performance and Fitness

Workout of the Day For time: 30 Ground to Overhead (95/65 lbs) 30 Pull-Ups 400 Meter Run 20 Ground to Overhead (95/65 lbs) 20 Pull-Ups 400 Meter Run 10 Ground to Overhead (95/65 lbs) 10 Pull-Ups 400 Meter Run

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August 28, 2014 – Fitness

Workout of the Day A. Three sets of: Front Squat x 8-10 reps @ 30X1 Rest 60 seconds Supine Ring Rows x 10-12 reps @ 2111 Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds B. Two sets for times of: 500 Meter Row Push-Ups x 30 reps Sit-Ups x 20 reps Rest 4-5 minutes between sets

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August 27, 2014 – Fitness

Workout of the Day A. Four sets of: Dumbbell or Barbell Push Press x 6-8 reps Rest 45 seconds Single Leg Hip Bridge x 6-8 reps each leg @ 3011 Rest 45 seconds Dumbbell Alternating Reverse Lunges x 10 reps each leg @ 10X0 Rest 45 seconds B. Five sets against a 60 second running clock of: Heavy Kettlebell Swings x 10 reps Barbell Thrusters x Max reps Rest 60 seconds between rounds. Score is max number of thrusters completed during the workout.

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August 26, 2014 – Fitness

Workout of the Day A. Three sets of: Pull-Ups x 6-8 reps @ 21X1 Rest 60 seconds Bottom’s Up Kettlebell Walk x 100′ each arm Rest 60 seconds Turkish Get-Up x 1 rep each arm Rest 60 seconds B. Complete as many rounds and reps as possible in 12 minutes of: Renegade Rows x 10 reps Box Jumps x 20 reps 200 Meter Run

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August 25, 2014 – Fitness

Workout of the Day A. Three sets of: Deadlift x 6-8 reps @ 30X1 Rest 45 seconds Wall Climbs x 2-3 reps Rest 45 seconds Russian Step-Ups x 10 reps each leg Rest 45 seconds Supine Leg Lowering x 6-8 reps @ 5010 Rest 45 seconds B. Three rounds for time of: Row 300 Meters 20 Kettlebell Swings 10 Goblet Squats* *Use the same kettlebell for both movements

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August 24, 2014 – Competition, Performance and Fitness

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 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. B. Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week. C. Mental Restoration * Different for everyone – could be meditation or could be gathering with

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August 23, 2014 – Performance and Fitness

Workout of the Day Five sets of: Against a 3 minute running clock, complete as many rounds and reps as possible of: 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Squats Rest 3 minutes between sets, and pick up the next set where you left off.

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Address

CrossFit Invictus
1446 Columbia St
San Diego, CA 92101
619.231.3000

CrossFit Invictus Point Loma
2803 Midway Dr.
San Diego, CA 92110
619.222.2033
CrossFit Journal