Search Results for: performance

April 12, 2024 – Performance

Warm-Up | Performance One set of: Row x 500m Bodyweight Walking Lunge x 20 steps Assault Bike x 2 minutes Dive Bomber Push-Up x 10 reps Followed by… Two sets of: Kettlebell Waiter’s Carry x 50ft per arm Kettlebell Goblet Hold Alternating Reverse Lunge x 10 reps Then… A. “The Back 40” For time: 50/40…

How to Become a Wall Baller in 3 Simple Steps

Written by Kaitlyn Kassis The keys to becoming a baller at wall balls – a Wall Baller – is 1) to be able to identify the common faults in the movement and whether you are falling victim to any of them; and then 2) know…

April 11, 2024 – Performance

Warm-Up | Performance Two sets of: Assault Bike x 60 seconds Robo Dog x 50ft forwards, 50 ft backwards Barbell Kang Squat x 5 reps Followed by… Two sets of: Banded Muscle Snatch x 15 reps Burpee Broad Jump x 5 reps Then… A. Every 2 minutes, for 6 minutes (3 sets): Hang Snatch x…

April 10, 2024 – Performance & Fitness

Warm-Up | Performance & Fitness Two sets of: Row x 90 seconds Slider Curtsy Lunge x 8 per side Followed by… One set of: “Weight Plate Squat Warm-up” Heels-elevated T-Spine Rotations x 3 Heels-elevated Flex and Extend x 3 Front Foot Elevated Split Split Squats x 6 per side Plate Elevated Cossack Squats x 6…
Sam Dancer crushing a bike workout

Sam Dancer on His New Role at Invictus

Written by Kelly Sekulovski & Luke Layton  Sam Dancer is known in CrossFit for many amazing things, a few being: his insane strength, his contagious spirit and his iconic outfits (he is the OG of rocking the speedo in the CrossFit world). But at Invictus, he is…

Kim McLaughlin

If you haven’t met yet, I suggest you do so right away.  She is not only one of the toughest girls you will meet but she is incredibly friendly, devoted and a darn good athlete. In fact, Kim walked away with first place in the inaugural Look Good Feel Good Play Good Challenge…

April 9, 2024 – Performance

Warm-Up | Performance One set of: Run x 400m, nasal breathing only Followed by… Two sets of: Scapular Pull-up x 10 reps Kip Swing x 10 reps Box Step-Up x 10 reps Single Arm Dumbbell Deadlift x 10 reps (start and finish between the feet) Single Arm Dumbbell Hang Snatch x 5 reps Then… Four…

Group Coaching

Our program is designed to meet the needs of our large and varied community, which includes members of our military special forces, full-time moms, doctors, lawyers, police officers, fire fighters, business executives, accomplished athletes, and retired grandparents. Regardless of how you earn an income or your current fitness level, you will benefit from…
Invictus San Diego crew celebrates during the 2023 CrossFit Open

Don’t Want To Do the 2024 CrossFit Open? 

Written by Kelly Sekulovski  The Open starts next week on Thursday, February 29th! While some might be excited and gearing up to crush the Open, others might be dragging their feet and considering sitting it out. While you might have your reasons, here are some thoughts in…

April 8, 2024 – Performance

Warm-Up || Performance Two sets of: Supinated Grip Passive Hang on Pull-up Bar x 60 seconds Dive-Bomber Push-up x 10 reps Run x 200m Two sets of: Banded Palloff Hold x 30 seconds per side Unweighted Hip Bridges x 10 reps A. Every 90 seconds, for 3 minutes (2 sets): Press from Split Jerk Position…

Healthy Competition, Toxic Comparison, and Me

Written by Aush Chatman Competition is a fascinating part of nature to me, it is found throughout nature, and I agree with the old adage that (when healthy) it brings the best out in us. At Invictus Fitness, and inside CrossFit in general, we use competition as a means…

Invictus Endurance

Workout for the Week of November 9th, 2015 Long Intervals @ Track 800M Relays  Short Intervals to do on your own –  Hill Sprints – Find a short hill 30s up and easy walk back down, make sure you have a really proper warm up before starting this workout Tempo Run – 8k run at…

April 6, 2023 – Performance & Fitness

Warm-Up | Performance & Fitness Two sets of: Run x 200m Hanging Knee Raise Hold x 30 seconds Kettlebell Goblet Squat Hold x 30 seconds Followed by… Two sets of: Single-Arm Dumbbell Overhead Reverse Lunge x 8 reps, alternating Dumbbell Kang Squat x 6 reps Dumbbell Goblet Squat x 4 reps Jumping Squat x 2…
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