Blog / Workout

Back on April 13th, 2016, CrossFit® Invictus posted a workout in tribute to the late Kobe Bryant’s retirement after his 20 years of dedication to the NBA on the Los Angelos Lakers team. Now the WOD stands as a tribute to the late sports hero of our generation, his career, and his beloved daughter GiGi. 

No time or place to workout? Perfect! Tabata burpees are the ultimate 4-minute total body workout designed to test your endurance, fatigue, and to shred body fat, especially when you’re pinched on time or equipment. Best of all? We have an entire Tabata burpee workout for you in this article where you can compete directly with Swolverine Athlete, Mitch Wagner, a 3 time CrossFit® Regionals Competitor, to see if you can beat his Tabata burpee time!

Do you get flattened by your overhead squat? Does your soul get a little crushed when you see them in the WOD? Do your shoulders shrivel up into your neck, cringing at the thought of doing them? Then this article is for you. 

One of the most common fitness questions I get asked from a new gym-goer is if you should do cardio or weights first at the start of your workout. Some say it doesn’t matter, but the fact of the matter is, it actually does.  

There are ways you can get more efficient at burpees, to make the suck, suck less. Instead of running and hiding the next time coach yells out a burpee EMOM, here are 6 steps to progress through burpees for beginners. 

Shoulder mobility is key when you’re participating in any of type of exercise program. CrossFit especially requires full range of motion, to perform Olympic lifting movements such as overhead squats and snatch. Without adequate shoulder mobility, your form will be compromised, which can result in a loss of power and even worse, cause injury.

Low back pain is the single most over-diagnosed condition within the rehab community. According to the National Institute of Health, this diagnosis will be the most treated episode of care encountered across multiple medical disciplines. In fact, nearly 80% percent of adults will experience low back pain at some point in their lifetimes. If you're experiencing low back pain, learn how to treat it with these 5 simple exercises, you can do right from your living room. 

Every box has one. That one person that can flawlessly handstand walk across the box, with perfect form, effortless, almost better than they can walk on their own two legs. Envious, you wonder how you can develop this astounding skill, so the next time the open rolls around, you don’t have to be embarrassed about barely making it two feet, before you topple over. The good news is that this expert skill can be learned with a little time and dedication. Keep reading to learn our 5-step progression and learn how to handstand walk like a pro. 

We all know the feeling of being exhausted in the middle of a WOD, when you think to yourself “I have how many Wall Balls left?” It can be a dreaded feeling, especially when you’re gassed and feel like you’ve got nothing left. The worst part is knowing you have lunges and snatches right after. Wall balls don’t have to be miserable. We’re going to teach you the optimal way, to perform Wall balls, also called “ball shots”, which will help wall balls become one of the strongest functional movements in your WOD. 

If you are squatting, cleaning, glute bridging, bootie-banding regularly and you aren’t doing hip mobility work in a balanced manner, it’s only a matter of time before you’re sidelined with an injury related to poor hip and glute mobility.

With holiday parties, cookie baking get-togethers, and family traveling into town or you traveling to them, the amount of time we normally allot for fitness is compressed and sometimes completely eliminated. So, how in the heck do we work in a warm-up, the workout itself AND mobility into an already super tight schedule?