Workout of the Day:
Back Squat
(Work up to a 5-rep max over the course of three sets, then reduce the load by 10% and try to perform 10 consecutive reps with that weight.)
and then,
Complete Five Rounds for Max Reps of:
One minute of Double-Unders
One minute of Kettlebell Swings
30 seconds of Handstand Holds
(There is no rest between rounds – total workout time is 12 minutes, 30 seconds. Transition from one movement to the next as quickly as possible.)
CrossFit Invictus Spaghetti Squash Recipe

The Fun Squash – A Recipe for a Better Pasta
Written by Michele Vieux

Spaghetti Squash w/ Chicken, Garlic, Sun-Dried Tomatoes, Pine Nuts & Basil
1 Spaghetti Squash, steamed and shredded (see instructions below)
6-8 cloves garlic, minced
2-3T olive oil
1/3 c sun-dried tomatoes
1/3 c pine nuts
1 lb. cooked chicken, sliced in bite size pieces
1 bunch basil, julienned

Preheat oven to 375 degrees. Cut spaghetti squash in half and remove seeds with a spoon. Place face down in an oven proof dish. Fill with 2 inches of water. Steam (uncovered) in oven for 45 minutes to 1 hour (until squash is slightly tender to the touch). Remove from oven and let cool to handling temp. Use fork to pull flesh out of squash in long strands. Set aside.

Sauté garlic, pine nuts, sun-dried tomatoes & chicken in olive oil for 2 minutes. Toss in spaghetti squash and mix until warmed through and most of liquid from squash has cooked off (about 5 minutes). Salt and pepper to taste. Turn off heat and toss in basil. Serve immediately.

You can also use parmesan, mushrooms, other veggies, bacon, meat, sausage  (basically whatever you like) just start with the steamed squash and get creative!