Warm up:
2 rounds of:
200m Row
5 Burpees
10 Squats
5 Pull-ups
10 Push ups


For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

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Finish Tommy’s Fran

What to do in 60 days before you turn 60, CrossFit Invictus


“Ask Dabney”
We get many burning questions on nutrition, what works, what doesn’t, what’s Paleo, how to make Paleo easier…..so we turned to our resident nutritionist, Dabney, to ask her thoughts. If you have questions regarding food, Dabney is the go-to person!

Here is our first installment of “Ask Dabney”. If you have a question you would like Dabney to answer, post to comments, and we will consider it for a future post!

Q. Does the super green food actually do anything, or is it all marketing?

A. It’s always better to eat the source i.e. fruits and veggies. There are many supplements and juices out there that say they are a good source of veggie or fruit replacement, but there is not a way to get all of the nutrients unless it is coming straight from the source.


Spring Breakfast Bowl, Multiply Delicious

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Tuesday WOD, April 9, 2013

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