Workout of the Day:
Shoulder Press
and then,
For time:
10 Push Press (115/75 lbs.)
1 Kettlebell Swing (24/16 kg)
9 Push Press
2 Kettlebell Swings
8 Push Press
3 Kettlebell Swings

1 Push Press
10 Kettlebell Swings

Let’s Row – Friday Night Rowing and a Movie
Written by C.J. Martin

This Friday night at 7:00 p.m. we will be gathering at USD’s training facility for rowing and a movie. This is going to be a ton of fun, and a great opportunity for all of us to row some serious meters while hanging out with our favorite Invictus peeps. The facility has more than 20 ergs (the fancy name for the Concept 2 rower thing), and a big screen projector. That means we can get at least 40 folks in to provide some breaks for those of us who don’t have a derriere prepared to sit on an erg for two hours.

This will be a family-friendly environment, so children are allowed to come and hang out as well. I will bring some snacks and a few chairs (to be used while your rowing partners are giving you a break from the erg), but I encourage you to bring a chair and any food that you can’t live without while you’re watching a movie (certain stud athletes here have been seen putting away a jumbo popcorn, licorice sticks and soda – but I will not be responsible for supplying those items). And most importantly, we need to decide on a movie. Please post your suggestions to comments.

Please email [email protected] or sign up on the whiteboard if you will be able to make it out for this rowing extravaganza. Or, just show up if you’re on the fence and don’t want to commit. We want a huge crowd, so we hope to see you all there.  Here are directions from downtown:

  • Take I-5 North to the I-8 East exit.
  • Immediately exit onto Morena Blvd.
  • Steer right as Morena splits into Linda Vista Avenue (immediately after you pass under the I-5).
  • Continue on Linda Vista through 4 stop lights and take your first available left into USD after the 4th light.
  • Park next to the pool entrance, walk into the sports center basketball court, and go to the far west side of the building and you will see signs that say Invictus Rowing Extravaganza.

There are tumbling mats for the kids, and stationary bikes for those who can’t row.

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Calvin Sun
Calvin Sun

Top Gun


Wish I was able to join you for the rowing/movie night. Sounds like yet another wonderful Invictus outing. Got another few meters in for the team as well as hit up the wod. 6:53 and 135# for the press

PS is that a Goal board in back of Miss Johnson? Send me a shot of that so I can encourage everyone from a distance.


So keys to eating paleo on a camping trip. Tuna packet, nuts, and dried fruit. 20 rep squat not making hiking with a 60 lb pack uphill any easier!


CJ for a second there I thought you were calling me out…but I only eat a small popcorn, box of milk duds and large coke…so it can’t be me. 🙂


I found this website that has some good (older) titles. I vote for Rocky! We can make crude jokes when he beats the meat, and the kids that are there won’t get it! Win, win.

Remember the Titans (2000)
Field of Dreams (1989)
Hoosiers (1986)
Mighty Ducks (1992)
Basketball Diaries (1995)
Invincible (2006)
We Are Marshall (2006)
Major League (1989)
Rudy (1993)
Sandlot (1993)
Tin Cup (1996)
The Legend of Baggar Vance (2000)
Angels in the Outfield (1994)
Jerry McGuire (1996)
Varsity Blues (1999)
Raging Bull (1980)
Million Dollar Baby (2004)
Rocky (1976)
Seabiscuit (2003)


***Fall Rowing Challenge – UPDATE***


General Classification
Ranked 20th out of 253 – 1,881,683 meters

Team Type Classification – Health Club
Ranked 4th out of 44

CrossFit Rankings
Ranked 1st out of 16

**Notable CrossFit Rankings**
Closest CrossFit team: No Excuses Athletics-Crossfit – 1,122,217 meters
Local CrossFit team: CrossFit San Diego – 52,328 meters

Karen Martin
Karen Martin

What time should we be there?

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.