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!

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TaushWinkPOSATJustinN. Recent comment authors
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Thanks for the recipe….so I made this tonight……and lets just say it didn’t look as good as your’s M….but it wasn’t bad at all! 🙂


Cynthia, now I remeber why 6 am is so great!

AT, ART is honestly some of the worst pain ever, but it works. Stick with it! Accupuncture is money too.



You will have to shoot me an email about your shoulder. I think I caught it from you b/c mine is jammed up! Seriously let me know how the ART went in a few days. I have had some deep tissue massage to release what I got and it isn’t working. However I will try to shoot for a Grace to really mess things up in it!



Went and had ART done to my shoulder…felt like I was in some sort of North Korean torture compound…almost cried…hopefully it will work. Day 2 of eating clean and been running and riding the stationary bike…feeling good AND clean. 🙂 Be back in a month.


Grace in 2:25, about 25 seconds slower than my PR, but probably more accurate because can’t “bounce” at all with the old school octagon metal plates. Hope everyone is well!

Mark Riebel
Mark Riebel

What Barry did to the fridge was more of a love tap.

Josh E.
Josh E.

3:21 PR. First time doing Grace w/ power cleans. Previous PR was 7:10 w/ squat cleans.

Michele Vieux
Michele Vieux

I’m going to have to issue a ban on the spinning game if people keep running into my refrigerator. Ari ran into it last night. Although this is funny, it is not.


Highlights of 6 a.m. class:

Barry running into Michele’s refrigerator case after playing the ‘spin around the PVC pipe’ game.

Cursing Christina, even though she wasn’t there. (Wayne especially loved you!)

Wayne’s hair.

Mark Riebel
Mark Riebel

Hey guys, since I erased the white board last night before our results master could record them, if you have your time from yesterday’s Grace and any increases in weight or improvements in time from your previous go at it, please post them here.

It’s our way of checking in to see if our programming is currently working and if we need to make any adjustments. Thanks!

Lindsey (Boozebag's sister)
Lindsey (Boozebag's sister)

yummy!! Thanks M!!! 🙂

Sue Riebel
Sue Riebel

Thanks for this , Michelle! Mark raves about this….

Josh E.
Josh E.

That looks awesome M. I think I am going to try that tomorrow for dinner. Thanks for the recipe.

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.