Workout of the Day
5 rounds of the following:
135 lb thrusters x 5
burpees x 10
pull-ups x 15
Baby Bee Charmer Rockin' the Split Jerk
Baby Bee Charmer Rockin' the Split Jerk

What is PNF Stretching?
Most of us by now understand the important role that flexibility and mobility play in our performance. Good range of motion results in better biomechanics and reduced risk of injury. There are many different techniques that can be applied to increase one’s flexibility. PNF stretching is one.

Proprioceptive Neuromuscular Facilitation stretching is a technique of combining passive stretching and isometric contractions.  PNF stretching usually employs a partner to provide resistance against the isometric contraction and then to passively take the joint through its increased range of motion. PNF stretching can be done on your own, but is usually more effective when working with a partner or coach.

There are a few different PNF stretching techniques but the most commmon and the one we often perform at CFI is called hold-relax or contract-relax. In the hold-relax technique once you have assumed an initial passive stretch you will isometrically contract the stretched muscle for 7-15 seconds. You will then relax the muscle for 2-3 seconds and then resume the passive stretch which stretches the muscle even further. This final passive stretch is typically held for 10-15 seconds. This technique should be performed 3-5 times for a given muscle group with 20 seconds of rest in between repetitions.

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Nick- Karis will always have better form than you bro lol good job though with this one, its not easy doing heavy thrusters in between all that jumping and swinging… Missed this WOD today due to work again but im going to hit it up on my own tomorrow before work… Ill be back strong Monday morning and hopefully get all week in. Been doing well too with my Paleo+milk, down 5 pounds this week to 200lbs. Target weight, 190lbs! Five more weeks to go. Enjoy the weekend friends… 6am, get there!!


My lil niece even has better form than me!! What a cutie. 8:55 rx’d?? I’m out of breath just thinking of that time! Nice job. I put in a 20:05 mod 115 lb. Can’t wait to get back and hit the WODs with you all again. For right now, I’ll just have to get my virtual cheerleading on!
BTW…my wife made paleo banana bread, and it turned out awesome. check out the recipe:



Cynthia, so you find grunting inspiring, because that was all I was good for. I have lovely scratches on my leg from the #10 plate rubbing against my leg each time I went to do a pull-up. I don’t know that I would call that inspiring.

What was inspiring was Mmmm Good’s meatballs. I feel like I could have consumed 2+ servings.

POS, solid time! Are you going to compete in the qualifiers?


I have to always remember to work out behind Dani and Christina. Talk about motivating and inspiring!

Me and my dainty weights were not friends today. Thrusters felt very awkward and super heavy. I think there was extra gravity in my corner this morning.

Happy weekend to all!


Wayne, If that is the case I think I would need a calendar to time my workout.


POS bad ass bro!

155# is the new 135# you know that right 😉


Rx’d 8:55 Yea Burpees? Not today.

courtland creekmore
courtland creekmore

As much as I would love to dread this workout and need it, after four days of CFI I need a rest. 135# thrusters? Ouch.


How about Karis’ split jerk? Girl is already sporting some high speed lifting shoes! GREAT work by Sean and Army John this morning. Not sure what your times were, but I know that you guys did this monster as rx’d and were headed to the showers while I was still flailing with 115 lb thrusters! Christina and Cynthia were killing it right next to me! Good work ladies. For me, this WOD was painful and humbling. The sequencing was nasty and exhaustion set in fast. Ten burpess quickly felt like hundreds. To add to the misery, that’s a lot of… Read more »

FAQ - Workout of the Day (WOD)

What does WOD mean in CrossFit?

WOD stands for Workout of the Day. Most CrossFit gyms post one workout each day for their members and online followers to complete. Invictus currently offers THREE free programmed WODs each day (shown above)... and even more personalized and online supplemental programs through Invictus Athlete.

Which program is right for me? Can I move between them?

One thing that sets Invictus apart from other CrossFit gyms and online training programs is that we recognize everyone has different fitness goals, abilities and needs. Be sure to pick which programming is right for you so you can get a great workout that meets your needs.

What does 30X0 mean? (How to read the WOD)

Another thing you might notice that’s different about our programming is that we use ‘tempo training’ - almost always in the Fitness programming and in various cycles for the Performance and Competition programs. Those extra numbers (ex: @30X0) might seem confusing at first glance but you’ll totally get how it works and why we like to use it after reading this. Trust us, you’ll soon witness the many benefits firsthand. Learn more about tempo training.

I need help with some standard movements and warm-up ideas!

Whether you’re new to CrossFit or have lots of experience with the WOD, our coaches will help you get the most out of every workout. It doesn’t matter if you struggle with a particular movement or if your goals are pushing you toward the higher skilled and more elusive movements, our professional coaches support everyone with advice and feedback.

They have worked with all athlete levels and know what it takes to get people moving to the best of their abilities. Whether it’s burpees, double-unders, muscle-ups, or tips for the Assault Bike - we’ve got a coach who can help you.

Don’t worry, we’ve got your warm-ups covered, too. Our coaches are constantly learning from other modalities and love to use what they learn in innovative warm-ups focused on both preparing for the workout at hand and maintaining the body for a pain free life. Check out this full body routine to keep your joints functioning and free of inflammation. We also post warm-up suggestions in the Workout of the Day for each of the programs that are tailored to that day’s movements.

Workout on your own and don’t have much time for your warm-up? Here’s a couple of quick and simple ones for your shoulders, squat day, deadlifts, and everyone’s problem area, the thoracic spine.

What if I can’t lift the weight or do the movement as prescribed?

Scaling is part of the beauty of CrossFit because it enables workouts and programming to be tailored to anyone’s ability. When it comes to weight, you can and should ALWAYS scale the weight down if it is unsafe for you to lift it, or if it changes the intended stimulus of the workout.

Here are some rules of thumb for scaling weight in metcons (lifting for time). For gymnastics movements, there are some simple scaling solutions as well. If you are unsure, reach out to your Invictus coach! We are here to make sure you get the safest and best workout possible - proper scaling allows for that.

How many days per week should I train? / How many rest days should I take?

At Invictus, we offer programming 6 days a week, Monday-Saturday and we realize not everyone’s schedule - or training needs - are the same and therefore, you must use your best judgement and listen to your body when it comes to deciding how often to take a rest day.

If you have been doing CrossFit for a while now, you recognize that our program excels due to the high intensity component. With that being said, one thing you have to keep in mind is that you can’t sustain that high intensity every single day; otherwise your body ends up breaking down.

You can learn more about how often someone should take a rest day in this article.

What does EMOM stand for?

EMOM stands for Every Minute on the Minute. When you see that come up in a workout, you have up to one minute to complete the exercise required. Normally what’s prescribed won’t take the entire minute so you also have whatever is left of the time to rest until the next minute starts and you do the next set of prescribed work. And so on.

What does AMRAP mean?

AMRAP means “As Many Rounds (and Reps) as Possible” in a certain time period. For example, the workout might say...

AMRAP in 10 minutes of:

30 Double-Unders
20 Pull-Ups
10 Thrusters

So you would keep going through the cycle of those three exercises until the 10 minutes is up. Your score is the number of complete rounds plus any extra reps you did. So if you did four complete rounds plus 15 Double-Unders in the fifth round, your score would be 4+15.

What does OTM mean?

OTM stands for “On the Minute” and is the same thing as an EMOM. When you see that come up in a workout, you have up to one minute to complete the exercise required. Normally what’s prescribed won’t take the entire minute so you also have whatever is left of the time to rest until the next minute starts and you do the next set of prescribed work. And so on.

What does NFT mean?

NFT stands for “Not for Time” and means that you shouldn’t rush or try to go fast, but instead, focus on technique, skill, form or whatever you are working on for that movement.

How heavy should my first set be?

You might also be wondering where to start your first set if, for example, the workout of the day calls for 5 sets of Deadlift x 5 reps. Is the first set a warm-up or is that the first working set? Here’s our recommendation for how to properly build to your starting weight and what we consider warm-up sets and working sets.

How can I figure out my 1RM?

We frequently use percentage references in prescribing the number of reps to perform, so it’s essential that you have a good idea on most of your maxes.

Let’s say it’s been awhile since you have attempted a 1RM; maybe you had an injury a few months ago, or maybe you just somehow keep missing the 1-RM test days, or maybe you just forgot to write it down in your log book. If you have a multiple-rep max, you’re in luck. There’s actually a simple equation you can use to calculate an estimated 1RM based on the max number of reps you can do at a given weight.