Workout of the Day:
Back Squat
and then,
With a partner, perform as many reps as possible in 12 minutes of:
Back Squat (approximately 80-85% of today’s 1-RM)
Sprint 100 Meters
15 Legit Push-Ups
(The objective is to squat as many reps and as much weight as possible as a team of two. One partner will start with the back squat. As soon as they rack the bar, the waiting partner jumps under it and begins to squat. Once you rack the barbell, you must complete the sprint and push-ups before getting under the bar again.)
NorCal Group

Well Worth The Drive
Written by C.J. Martin

CrossFit NorCal in Chico, California is a little bit off the beaten path – especially if you trust Google Maps on your iPhone to map your route from Aromas to Chico. But George, POS and I made the trip on Monday morning because Robb and Nicki are two of the best CrossFit coaches I have ever met. Their gym is completely dialed-in. They have 6,000 square feet of open gym with enough pull-up bar space to easily accommodate over 50 athletes on the bars at the same time. But most importantly, the level of instruction that we saw across the board on Monday and Tuesday was exceptional. George and I participated in sessions coached by Natalie and Sarah (POS tried to excuse himself on the basis that he did five workouts on Saturday – the guy clearly needs to toughen up) and they bring a ton of enthusiasm and knowledge to their coaching. I also got to show off some of my bad O-Lifting habits in Nicki’s Oly class (I am sorry Sage) and got away with none of them without some very kindly worded constructive criticism. The coaching demeanors also foster a relaxed and friendly environment that made it fun to participate in the groups with the NorCal members.

All in all, the trip was well worth the drive. Robb and Nicki are awesome, and they have put together an amazing program in Chico. If you ever have a chance to get up to Chico to visit CrossFit NorCal, I strongly encourage you to do so.

Next up, San Francisco CrossFit, and then home to the Invictus family.

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AushJoshAli IncrediblemikeWayne Recent comment authors
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A day late and always more than a dollar short. Big CONGRATULATIONS to the Invictus affiliate squad for tearing it up at the games this year, you guys were inspirational! And of course a salute to M and Pos for showing me what having heart is all about. How the two of you got through that many WODs that quickly is beyond me. And your cheering squad was cool too…even though there was a particular chant I don’t think was English…? Or maybe I just don’t know all the nicknames over at CFI. Much love and respect, see ya when… Read more »


Missing the bald head and boozebag back home!

Ali Incredible
Ali Incredible

hey ya’ll, i am going to send a package off to ron hess in saudi…let me know if you want to add anything to it. will be sending next monday. thanks!! ali.


this whole 5 workouts in a day thing earns no sympathy from me, POS. =P

j/p. I’m glad you’re all having a great time checking out other affiliates. bring some knowledge and stories back!


POS, I thought I was the only one that doesn’t work out…

Michele Vieux
Michele Vieux

Rhonda cheated on us again?!


Great start to my day today—I got to work out with Rhonda!


BILL$--- Guerrilla_Fitness_Crossfit_Montclair
BILL$--- Guerrilla_Fitness_Crossfit_Montclair

Just wanted to give a Congrats to Marc. Had chance to meet him at the level 2 cert this past week. An awesome coach and from the sound of it a great box. Awesome work on the Affiliate Cup! Next trip to CA will require a trip out to your box.

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.