Workout of the Day
Five sets of:
Bench Press x 2.2 @ 20X1
(rest 10 seconds between doubles)
Rest 90 seconds
Ring Rows x 8-10 @ 2020
(get as horizontal as possible)
Rest 90 seconds;
and then,
Rounds of 20, 15 and 10 reps for time of:
Ring Dips
Toes to Bar

Invictus Fitness Team Biceps with Dave Lipson
Team Biceps (Calvin, Frank and Sean) with Strongman Dave Lipson

M’s Secret Meat Pricing Guide
Written by Michele Vieux

Are you getting a good deal on your meats? Do you shop around? Do you check your weekly ads? I personally answer ‘yes’ to all three of these questions and so can you.

Of course, we all know it is best to purchase free-range meats but this is not always possible for a number of reasons. When I am unable to do so, I shop around and buy what’s on sale. This means that each week, I search the weekly ads of the local stores online to see what’s on sale (i.e.,,,, It is only after doing so that I plan what I will be cooking for the week.

I used to cook for anywhere from twenty to one hundred people per day when I ran M Good Meals. Sometimes I even catered for groups of up to 300 people! Because of this, I learned how to spot a deal and I am about to pass my knowledge along to you.

I recently went to Henrys with a friend and he was amazed that I walked out of there with four bags of groceries and spent less than $30 on them when he had one bag that cost nearly $50. It’s all about the sales and knowing what price is a good price.

Here is a handy reference guide that I have pulled from deep within my noggin for you! Buy these items when they meet these standards. Don’t be afraid to buy extra and freeze in portions you will use. For example, the pork loin roasts listed below are usually on sale at Vons about once a month. They come in eight to ten pound hunks. I buy the whole thing and divide it into three or four roasts. Each roast is about five or six hefty portions that cost under a dollar per serving!

Boneless skinless chicken breasts, chicken tenders  >$2/lb.
Boneless skinless thighs > $1.79/lb.
Bone-in chicken breasts > $1/lb.
Whole chicken > $.69/lb.
Cornish game hens > $.99/lb.
Ground turkey > $3.50/lb.
Whole turkey > $.99/lb. (unless it is Nov. or Dec.  in which case it should be > $.50/lb and is sometimes free with a $25 purchase at Vons or Ralphs)

Pork loin > $2/lb.
Pork tenderloin > $3.50/lb.
Pork butt, Boston butt, picnic roast > $.99/lb.

Tri-tip, ribeye steak, strip steak, flank steak > $5/lb.
Ground beef > $1.29/lb.
Pot roasts > $.99/lb.
Prime rib > $4/lb.

Fish & Seafood
Salmon, cod, mahi, scallops > $5/lb.
Tilapia/snapper/calamari steaks, clams > $3/lb.
Halibut > $6/lb.
Shrimp > $4/lb.
Lobster tails > $5 each

Rack > $10/lb.
Shank > $3/lb.
Roast > $5/lb.

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NathanLisaSam HaleBrian Cook (Baghdad)M Recent comment authors
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Nathan Wylder
Nathan Wylder

Great list, Michele. Are these prices still fairly on point?


Thanks Michele! Used to be at Crossfit but moved to TX recently and have gone from cooking for 1 to buying/shopping/cooking for 2 adults and 2 kiddos! I’ve been clueless about good deals and prices ~ thanks so much!!!!!

Sam Hale
Sam Hale

You should check out the Spartan Race my crossfit put a big team in.

Brian Cook (Baghdad)
Brian Cook (Baghdad)

Rocked this ..this morning subsituted GHD situps for toes to bar…225 for Bench. Thanks for the great workout…whaddya call it?




Thanks for the guide. One question – do you mean to buy when the item is less than the price posted?





The V of November.
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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.