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tee shirts

  • 080
    Our new tee shirts are in. Black long sleeved with blue lettering. Our athletes $15 others $20

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Your work out is our warm up!

  • Your work out is our warm up
    CrossFit training requires less equipment but considerable expertise on the part of trainers/coaches. Workouts of the day (WOD) are constantly varied. The intensity and type of exercise is adapted to each individual’s current fitness level. We train for total body movement that: 1. engage and recruit multiple muscle groups simultaneously 2. use intervals to exercise the body’s metabolic engines (cardio) 3. utilize body weight, free weights, medicine balls, jump ropes, plyo boxes, kettlebells, etc. 4. can be performed in an effective and timely manner We measure performance of workouts not weight gain/loss. Frequency, round/circuit times, pounds moved, rest periods taken and intensity are all recorded. This information is your personal motivational tool for your next attempt when benchmark workouts are revisited. Weight and body measurements are discouraging and often irresponsible gauges of fitness capacity. We do not administer them. We do not subscribe to weight loss or improved body image as sufficient goals. We see them as healthy by-products of being CrossFit. Training takes place in small groups. Group training offers a high level of personal attention with the addition of positive peer influence. Natural camaraderie, competition and fun of sport yield an intensity that is unparalleled and cannot be experienced in one-on-one training. You are motivated to push harder in a group dynamic. Private and semi-private training is available by request.

How do I get "Crossfit"

World Class Fitness

  • World Class Fitness
    Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports

Crossfit Journal

Special Events

Don't workout with strangers

  • post from our friend at Crossfit Invictus C.J. Martin
    Don’t Workout With Strangers
Written by C.J. Martin Elevators are awkward. They present an opportunity by which you could be uncomfortably confined with several individuals that you have never met. Body odors, loud talkers and space invaders are just a few of the many perils of the awkward elevator situation. And because we know that the ride will end soon, it just isn’t worth making a personal connection with our fellow passengers. Unfortunately, at GloboGyms around the country, millions of individuals are turning their fitness facilities into similarly awkward and unappealing places. GloboGyms are filled with people tuned in to their headphones and doing everything humanly possible to avoid eye contact. There is always some trepidation as to whether someone is going to want to “work in” with you and leave a sweaty trail in their wake. More often than not there is a guy grunting or yelling loud enough for any female of breeding age to hear him from across the gym and look over to see his kipping bicep curl. Despite all of this, millions suck it up and hurry through their workout hoping to make it out of their with as few awkward interactions as possible. Why do people choose to put themselves in that environment? Given a choice, wouldn’t you rather workout amongst friends who will support and encourage your efforts and celebrate your successes? If not, you’re a sociopath and can stop reading. But if you are like those of us who enjoy the company of others, CrossFit Invictus is the place for you. One of our taglines and objectives at CrossFit Invictus is “Building Communities,” and it is something we take very seriously. We believe that there is more to elite fitness than just athletic achievement. CrossFit facilitates development of mental fortitude because of the rigors associated with its relative intensity, but more importantly, it fosters friendships in a way that is only typically seen in team sports and certain divisions of our Armed Forces. CrossFit can at once be inspiring and humbling. It presents hurdles that seem insurmountable and the thrill of achievement when they are overcome. It’s precisely because of these rigors and their associated emotions that we grow close to those who share the experience with us. We cheer the loudest for others because we remember overcoming a similar obstacle and know the sense of achievement. Their successes become our inspiration and drive us to achieve even more. For the most part, this community building is organic and needs very little tending. But it is important to plant the seed. At CrossFit Invictus I ask at the beginning of each coaching session that everyone takes a moment to introduce themselves to anyone in the room they don’t know. I encourage our more veteran athletes to take the initiative to introduce themselves to newcomers even before the session begins. It might seem silly or forced, but it is amazing how knowing someone’s name can change your view of them and your willingness to connect with them. So if you have not made a habit of it already, be sure to shake someone’s hand and introduce yourself the next time you see someone in here that you haven’t met. By doing so, you help us combat the awkwardness that plagues GloboGyms (and elevators) everywhere.

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April 2009

April 29, 2009

It's all mental

With Crossfit you either get it or you don't.  If you don't get it I feel it takes longer to see results and you fight harder to achieve what others seem to achieve easily.  I see two types of people in the gym. 

 The first group are the ones who conciously want to progress.  Want to be using bigger weights, want thier times to improve every WOD.  They focus on the task at hand and fight every step of the way through it.  These people WILL progress and will change quickly.  They know what they want and go for it. 

The second group are the ones who want to see results, want to be stronger but don't quite get it.  They fight going up in weight.  They don't really want to keep thier scores.  They want to talk during the wod instead of focusing on it.  The second group are the ones who will eventually drop off because they are not seeing results.  The shift has to be a mental one.  If you want it, it is there for you but you have to find intensity.  Fight the good fight.  Shift and amazing things start to happen.

We talk about intensity but until you expirience it you just can't get it.  It's about thinking of nothing else but the goal ahead of you.  Letting all of your fears go.  Fear holds people back from greatness.  If you step off that ledge, yeah, you might fall, but more likely, your going to soar!!  Go to that dark scary place and fight your way through it.  It's ok to suffer a little bit.  There is greatness on the other side.

Crystal a true fighter! She gets it. 005

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April 28, 2009

weightlifting

A healthy body needs weightbearing exercise.  Good for you heart, muscle, and bones.  Get out there and lift heavy stuff!!  Just remember to use proper form.  Look at this squat clean of Tommy's.  He is doing awesome!! 005

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April 22, 2009

Beautiful Day

What a great day yesterday.  It was perfect for some running.  Kelly was called in :0)  5 rounds 400m run, 30 box jumps, 30 wall ball.  She was tough but everyone completed the WOD.  You may  hadto walk for some, hell you may have had to walk for the entire thing....this time, but the beauty of Crossfit is it is progressive and scaleable.  What you are doing today is NOT what you will be doing one month from now.  As your body gets used to doing these movements and exercises you will see huge gains in your abilities.  This is in no way an overnight change.  It takes time like anything that is worth doing.  You didn't get in the condition you are in overnight so please don't expect to be out of the condition you are in overnight.  This is a lifetime commitment, you need to be in it for the long haul.  Make eating healthfully and exercise like breathing, something you do naturally.

Everyone is getting so strong and doing so well.  You make me proud.  The commitment to yourselves is amazing.  Thank you all!  Photo: our morning glories, Jenn, Julia, Carol, and Terry..not pictured Margie and Bruce 

  003

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April 16, 2009

Wow one year already!!

I can't believe it has been one year since Aaron and I opened our doors.  It has been quite the learning experience, which we will continue to learn as we grow.  Our members are awesome and I am so proud of each and every one of you!  What we do on a daily basis is hard and you all keep coming back to get stronger and stronger!  I am amazed watching  how you all keep trying no matter what.  Hopefully you carry this over into your daily lives.  This is how real life works.  You have to keep pushing and trying no matter what.  Thank you all for your dedication to us and mostly to yourselves.  You are worth it!

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April 01, 2009

Starting over

Sometimes life starts to get in the way and certain things are let go.  Most times it is the most important person that is let go...YOU!  The good thing is you can start back any time.  This is a week of new beginings.  Lots of old faces are back at the gym and we have missed you.  Welcome back!  It will be hard at first but it won't take long to get back in the swing of things!!  Trust me I'm going through it too!!!  I feel your pain.  I'm ready after being sick for almost two months.  Let's rally the troops and get moving again!!

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