Workout of the Day:
“Fight Gone Bad”
Three rounds of:
Wall-ball, 20/12 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after one minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate,” the athletes must move to the next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Compare score to March 6, 2009.

Thoracic Spine Mobilization at CrossFit Invictus San Diego

Foam Rolling: Thoracic Spine (Upper Back)
Written by Calvin Sun

Yesterday we discussed the benefits of using a foam roller to help release your thoracic spine. Today we will look at the next step, a more aggressive way to release and mobilize your t-spine.

After you roll out your upper back with the foam roller, grab a set of taped lacrosse balls. Be sure to position the balls so that your spine rests in the gap (see picture above). The idea is to roll out your thoracic erectors and not mash your vertebrae. You can begin simply by rolling with the same technique described in yesterday’s blog post.
Thoracic Spine Mobilization 2 at CrossFit Invictus San Diego

The lacrosse balls will provide a much deeper level of myofascial release. From there, we can progress to our t-spine mobilization.

1. Start with the balls aligned properly on the middle of your back and your head touching the floor. Your arms should be at a 45 degree angle to the floor.


2. Perform 3 to 5 mini-crunches, each time returning the back of the head to floor and keeping the arms at 45 degrees.

Thoracic Spine Mobilization 4 at CrossFit Invictus San Diego

3. Roll toward your upper back 1 to 3 inches and repeat step 2. Continue until you reach the traps.

*Do NOT roll your cervical spine (neck) or your lumbar spine (lower back), these are areas that don’t require increased mobility.

This thoracic spine mobility drill takes only a few minutes so you can easily fit it in before class. If you can’t make it to the gym early, take a few minutes after class and roll out your back. If you are still not sure how to perform this drill, feel free to ask one your coaches for some assistance.

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Nick Freischlag
Nick Freischlag

I don’t know why, but I like “FGB” as well. I am starting to not see my daily WOD’s as workouts, or exercising, but more of an event, if that makes sense. I look forward to them! Got me a PR of 240 rx today, so I am psyched! Next stop 250!

Bro….Keep kickin a$$ with those coppers!! Next time one of them drill instructor types gets in your face tell ’em “You can’t smoke a rock biaaatch!!” LMAO!!!



Hey BC, Way to go on crushing PT! I am sure you are impressing the heck out of them up there and I did some reps for you in FGB today.

Worked up to a 175# Snatch and then managed to get a 355 in FGB.


Ben Sullins
Ben Sullins


You guys are great. As you can tell, it is my first time and I’m a little nervous. :-p



Well then, CJ, will you wear your chaps to class one day for us?

Giddy up, pardner!

Ben Sullins
Ben Sullins

How are we going to do the rows w/ just the two rowing machines?


Thanks Mark. Felt like a new person after you showed me how to do this. “Fight Gone Bad”…. I usually run scared of this WOD.

Chris F
Chris F

Hey guys! Wish I could be there for my favorite WOD! My PT starts at 0445, so I’ll be thinking about 0600 peeps. I miss you guys, but things are going well.

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.