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Fitness

June 21, 2015 – 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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June 20, 2015 – Performance and Fitness

Workout of the Day In teams of two, alternate tasks to complete as many rounds and reps as possible in 24 minutes of: 10 Dumbbell Ground to Overhead 10 Chest to Bar Pull-Ups 200 Meter Sprint

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June 19, 2015 – Fitness

Workout of the Day A. Four rounds of: Back Squat x 6 reps @ 3011 Rest 60 seconds Weighted Box Step-Ups x 6 reps each leg @ 2111 Rest 60 seconds Dumbbell Bench Press x 8 reps @ 2011 Rest 60 seconds B. Complete as many rounds and reps as possible in 6 minutes of: 20 Alternating Reverse Lunges with Dumbbells 10 Renegade Rows (Push-Up, Row Left, Push-Up, Row Right)

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June 18, 2015 – Fitness

Workout of the Day A. Four sets of: Bulgarian Goat Bag Swings x 15 reps Rest 45 seconds Single-Leg Hip Bridges x 10 reps each leg @ 2011 Rest 45 seconds Reverse Snow Angels x 15-20 reps Rest 45 seconds B. Two sets of: Row 500 Meters Rest 5 minutes

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June 17, 2015 – Fitness

Workout of the Day A. Every 6 minutes, for 30 minutes (5 sets): Run 400 Meters 10 Dumbbell Thrusters 15 Push-Ups 20 Walking Lunges with Dumbbells B. Three sets of: Supine Ring Rows x 10-12 reps @ 2111 Rest 60 seconds Hollow Body Holds x 60 seconds Rest 60 seconds

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June 16, 2015 – Performance and Fitness

Workout of the Day A. Four sets of: Seated Overhead Press with Dumbbells x 10-12 reps @ 2011 Rest 45-60 seconds Strict Supinated-Grip Pull-Ups x 8-10 reps Rest 45-60 seconds Bent-Over Barbell Rows x 6-8 reps Rest 45-60 seconds Band Pull-Aparts x 20 reps @ 2011 Rest 45-60 seconds B. Complete as many reps as possible in 6 minutes of: Dumbbell Man-Makers (Push-Up, Power Clean, Push Press)

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June 15, 2015 – Performance and Fitness

Workout of the Day A. Four sets of: Romanian Deadlift x 6 reps @ 4011 Rest 30 seconds Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0 Rest 30 seconds Nose-to-Wall Handstand Hold x 60 seconds Rest 30 seconds B. Complete as many rounds and reps as possible in 8 minutes of: 12 Russian Kettlebell Swings (32/24 kg) 12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)

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June 14, 2015 – 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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June 13, 2015 – Performance and Fitness

**SCHEDULE REMINDER! All group classes for Saturday will be held at Invictus Point Loma! Class times are 8:00am, 9:30am, and 11:00am. It is also Bring a Friend Day, so bring a friend or two!** Workout of the Day Four sets for max reps of: 60 seconds of Rowing (for calories) Rest 60 seconds (while your partner rows if you have a teammate) 60 seconds of Jumping Squats (75/55 lbs) Rest 60 seconds 60 seconds of Strict Pull-Ups (any grip) Rest 60 seconds 60 seconds of Push-Ups (focus on good ROM) Rest 60 seconds ——————- Invictus is Hiring! Find out more here!

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June 12, 2015 – Fitness

Workout of the Day A. Three rounds of: Back Squat x 8 reps @ 3011 Rest 60 seconds Dumbbell Bench Press x 8 reps @ 2011 Rest 60 seconds V-Ups x 20 reps Rest 60 seconds Increase loads by 4-5% from those used on May 28, 2015. B. Complete as many rounds and reps as possible in 15 minutes of: 20 Russian Kettlebell Swings (heavy) 15 Wall Ball Shots Run 200 Meters ——————- Invictus is Hiring! Find out more here! ——————- Athletes, do you want to see CJ ride the Assault Bike? Vote now for Invictus and CJ will ride one

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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
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