Pre-Workout Coffee Recipe for Early Morning Exercisers
Written by Michele Vieux

Looking for a way to get in some calories before you workout but can’t stand the thought of eating solid food so early in the morning? I’ve been loving my breakfast coffee recipe! Not only do I go to bed looking forward to waking up so I can enjoy it, it also keeps me satiated for 5-6 hours which is helpful when I’m on the floor coaching and don’t have time to eat. I’ve also found it gives me enough energy for my morning workouts without having to force myself to eat and without worrying about being too full or nauseous during my workout.


1-2 cups of Cold Brew or Iced Coffee (you can use hot if you prefer)

2-4 rounded Tablespoons Collagen Protein Powder (2 Tablespoons = about 11 grams of protein)

¼ – ⅓ cup Coconut Milk (depending on how creamy and delicious you like your coffee)


Place all the ingredients into your shaker bottle, adding the collagen powder last so it doesn’t stick to the bottom corners. Shake well. Serve over ice.

More Info on the Ingredients

Collagen protein powder is great because it eliminates the allergy problems caused by whey protein and it dissolves very nicely in cold or hot liquids. It also doesn’t have any flavor so you can add it to anything. And it is great for rebuilding tissues in our body after workouts and injuries. Be prepared for your skin to look great and your hair and nails to grow more quickly and become much stronger. I get mine on Amazon and it comes in a large bin or in single-serve packages but there are many other options out there. As usual, scrutinize labels! There should only be one ingredient on the package – collagen protein.

The coconut milk I like is called Aroy-D and can also be found on Amazon and at Asian markets like 99 Ranch if you live in the Southwest or SoCal. I like this brand because it is 100% coconut milk – no preservatives or guar gum, it doesn’t separate in your coffee, is a good source of healthy saturated fats (natural source) and it comes in a box versus a can so it’s BPA-free. Many people have questions about saturated fats being healthy or not. There is a lot of propaganda out there (paid for by the sugar industry) to make us believe they are unhealthy when, in fact, our bodies do need these to function correctly. As with anything, moderation is key and they should not be your only source of calories or fats.

Time to look forward to your rise and shine! Try this recipe and let us know how you like it. Or, share any early morning meal ideas you like to use.

2017 CrossFit Games – Invictus Masters Recap
We are very proud of our Invictus Masters athletes (40+) who competed at the 2017 CrossFit Games! We had a phenomenal week with 13 Invictus Masters athletes competing, and 3 Masters who finished on the podium!

Invictus Masters long-time veteran, Cheryl Brost competed for the second year in a row as a 45-49 age group, and had back to back 1st Place finishes!

Cheryl had a stellar performance all weekend long. She is no stranger to competition as she competed as an individual up until 2012 and has been competing as a Masters ever since.

Meet our Member of the Month: Jon Schlesinger
Video by Michele Vieux

Jon has been at Invictus for over four years and visits all three locations regularly. He does a particularly good job of boosting up other people, especially newer members, once he has already finished his workout. Since he’s been a member for awhile and is quite competent, he goes above and beyond to always sticks around to help other people out once he’s finished. Jon also has been kicking butt in Holden’s strength classes, and has been very dedicated to his nutrition and man bun status.

If you haven’t experienced one of our Invictus Athlete Camps yet, they are definitely something to consider. Due to popular demand, we are adding two more stateside Camps for 2017!

Invictus Athlete Camps provide an opportunity for us to share with others the coaching and training principles we have found most effective in preparing our athletes for competition. The training and coaching principles presented will be geared toward individuals hoping to compete or coach, at any level, in the sport of CrossFit. Whether you are looking to compete at a local competition, perform well in the Open,

How to Stay Hydrated in the Heat
Written by Michele Vieux
(Originally Published August 17, 2015)

It’s the middle of summer – it’s hot and you are sweating more than usual. Surely you are drinking at least the recommended eight glasses of water per day – but is that enough to make up for the extra fluid loss this time of year?

Under normal circumstances, eight ounces should be enough water to meet your needs as far as bodily functions go. Check out Coach Melissa’s blog post for a little more detail on this.