Make sure you get there early in case you get lost.  Bring a stopwatch that you can run with

See you all at 6:30pm

Workout – 4 x (200M & 800M) – goes like this: run 200M, rest 2 minutes – run 800M, rest 2 minutes. Repeat this sequence four times. Be sure to record all the interval times.








Sn  50/4×2  65/3  75/2  80/2  85/2  90/2  95/1  test/1×2  test-10%/2×2

Sn Pull  test-10%/5  test/3×4

Plank  3 sets of 45 sec



Cl/J  50/(4+4)x2  65/2+2  75/1+1  80, 85, 90, 95, test, test-10%/(1+1)x2

Cl Pull  test-10%/5  test/3×4

Press in Split  35/8  45/6×2


What a great morning for a 5K…

Thank you to everyone for showing up as we checked out the race course

Mark Dombrowski – 24:02
Trish Dombrowski – 27:32
Ayo Anise – 24:01
Fonda Wood – 33:54
John Wood – same as Fonda
Josh Herman – 28:25
Kierra Clemons – 26:59
Jose Carruitero -25:51
Jonathan Mello – 32:03
Andrew Borrelli – 25:51
Helen Szkorla – 26:10
Miné Okana 24:10
Tom Sauer – 23:10

I realize the course may have been just slightly off,

Bring a stopwatch, some water and a ready to run positive attitude 🙂

Here’s the link of where we will be at tomorrow –

Be there at 7am, we will warm up as a group and get our run on!!!

If you are coming from the 5 freeway exit Sea World Drive and head towards the ocean and make a right on South Shores Park Drive and follow the signs for the boat ramp, we will meet right by the bathrooms which is also where the boat ramp is at.

If you have questions you can reach me by email –

Invictus Endurance is dedicated and committed to improving performance, fitness and athletic potential.

Our passion is endurance sports, but this does not mean having to give up Crossfit.  Repetition is the enemy and results in a decreased ability to build fitness.

We work on developing your speed and teaching you proper form to keep you injury free with our run workouts.  We focus on eliminating unnecessary volume of training while increasing intensity.

Our commitment to you is that we will coach, inspire, lead and educate with care, sincerity and a relentless motivation to finally get you where you want to go!