Paleo or Zone from CrossFit Invictus.  As we begin the Whole Life Challenge, page which is a Paleo challenge, I recommend keeping an eye on Zone portions.  Whether you are an experienced Zone eater or you have only heard of the Zone through some of the WLC sessions, do yourself a favor and re-familiarize yourself...Read More

If you are stuck, clinic stagnated or just in a rut you might have realized that things need to change. Maybe 7 habits in your life need to change. We are coming up on our Whole Life Challenge. It starts September 19th and will run over the 8 weeks to follow. There are three different...Read More

Join us for Lift Up Autism on Saturday! Workout of the Day Strength/Skill Outlaw Clean and Jerk Capacity Test Take 10 minutes to build to 70% of your 1RM Clean and Jerk.  With that weight perform: OTM 5 2 Clean and Jerk After the 5 minutes are up, # buy perform AMRAP 2 Clean and...Read More

Please remember that the more items brought for donation, no rx the more people in need we can help. Items needed: Water * diapers * NEW underwear and socks * gently used clothing * toiletries *baby wipes* baby formula* canned goods * spirit lifting items ALSO on another fundraising note, we will be having a...Read More

After the high rep work of the last month, buy more about it will be a fun opportunity to test your ability to perform the Olympic lifts in a “heavy with high heart rate” setting.  We’ll do the Outlaw Capacity tests – Snatch on Monday at 80% of 1RM, symptoms and Clean and Jerk on...Read More

Friday night our Whole Life Challenge Team completed the baseline WOD and chowed down on items that will be big No-No’s come September 19th. If you are interested in joining us for this 8 week lifestyle change, stomach join our team! On Saturday both 9 am and 10 am classes will be taking on another...Read More

This week started the CrossFit Team Series WOD’s. We are going to be doing one on Friday individually, # and you might see a team one on Saturday. We have been throwing a few .com WOD’s at you lately and I think you are starting to see that they are no joke. CrossFit has adapted...Read More

Why We Use the Assault Bike from CrossFit Invictus.  We don’t have an Assault Bike at CFO, doctor but we have an Airdyne, healing which is basically the same thing.  It has been called “Satan’s Tricycle” by someone more loquacious that I, view but the name fits.  The resistance bike makes for an excellent warm...Read More

Would you rather have done max effort deadlifts and a double under power clean wod…aka “Forearms from Hell” OR 200 burpees on two horse stall mats in a garage? Post thoughts to comments on Facebook.   Workout of the Day Strength For Max Reps: Shoulder Press Once you fail, ambulance push press until you begin...Read More

The strength protocol for the week is different than the 10’s that we have been doing. Instead of doing 5 sets of 10, visit web you will take your weight and do it as many times as possible. If you can get 20, buy information pills great but you can go beyond that. Your goal...Read More