Wednesday 140820


Matt from Progenex will be a the Box starting at 6a until 11a. If you have been skeptical about trying Progenex, now is your time to ask your questions and hopefully give Progenex a try. Do you have trouble sleeping….if so you will want to ask Matt about Cocoon!

DFL (Dead Freaking Last) and Proud of It!
CrossFit Invictus

There is no shame in being the last one working.
There is no shame in scaling.
There is no shame in finishing Dead-Frustrating-Last.

Because to DFL means you started, and better yet, it means you finished.

Even if you finish with a single second left on the clock – you had a choice. You had the choice to try and crank out those last wall balls until the buzzer rang, or to give up and let the time slip away. You endured the pain longer than anyone. Your pain and your fatigue is no less significant than the person who finished first, and yet, you endured it for minutes longer.

Look up, stand tall, be proud. You finished! You chose to break through the barrier of self-doubt and muscle failure to create a new benchmark within yourself. You chose to reach deep and finish when there was no one left to beat.

DFL is not a mark of shame – it is a mark of pride, an acknowledgement of the courage it took to keep going when it was just you against the clock, a battle that you won. Show up, dig deep, give 100% of whatever your 100% is for the day, and finish strong.

DFL? Right On!

Dynamic Warm-Up-Mobility
Prepare for…

Back Squat 1 x 3 add 5 lbs to 3 RM

50 Banded Good Mornings

WOD: Volkswagen
21, 15, 9 reps of:

Bench Press
Pull Ups

*Use bodyweight for bench press strict pull-ups the first 21, kipping pull-ups 15, butterfly for 9 reps

Post times to comments.


Competitors or athletes wanting to improve your Fitness level


Lift- 4 sets of 5 touch and go snatches (full) around 75% 1rm.  rest 90 sec between sets
3 rounds for time
20 push-ups
20 pull-ups
40 wall-balls 30/20

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