of the

Reminder – Class Schedule is 6:30am 7:30am and 9:30am only for Friday. Closed Saturday and Sunday


30 Min EMOM

1st Minute – 2 Heavy Tire Flips or Axle Deadlifts + 5 Burpees

2nd minute – 1 round of cindy

Hybrid Athletics Holiday Schedule

Thursday – Normal Hours

Friday – 6:30am, 7:30am and 9:30am only

Saturday and Sunday – Closed
Have a great 4th!

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“Flight Simulator with SHP”

Complete for time:

5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

You must complete 5 Sumo High Pulls (lighter)  Time cutoff is 30 minutes.

Newsletter Updates! Class Changes to take effect week of 5/25

Regionals Are Here

Come join us at CrossFit East Regional at the XL Center in Hartford

Just a friendly reminder that we’ll be at Regionals this weekend in Hartford. If you’re planning on attending don’t forget toswing by our tent, wish Ian a Happy Brithday, and brag about that one time you almost kept up with Rob in a WOD (almost).

Times, They Are A-Changin’

No really, we’re changing the times of a couple classes

Due to popular demand and attendance, we’re consolidatingthe 9:30am and 10:15am weekday classes. That means we have a 9:30am class Monday-Saturday. Please note that open gym is cancelled this Sunday

The Monday Murph WOD will be at 10am only in honor of Memorial Day


8 hspu, 10 h rocks, 12 dips x 4 rounds for quality, not time



max unbroken pull-ups, 400m run for 20 min amrap

Good Read From Invictus’ Blog

Good Read from The CrossFit Invictus Blog (


Say No To LSD
Written by Michele Vieux

I have been asked many times, especially now that the Look Good, Feel Good Challenge is in full effect, if people should do cardio on their own in addition to their strength and conditioning workouts at Invictus. My initial reaction is usually, how was traditional cardio working for you before Invictus? Think back on the low-fat/fat-free craze of the 90s long, slow distance (LSD) endeavors are kind of like that conventional wisdom that we now know to have been poor guidance.

Paradigm shift here people. What so many of you know as the quintessential pillars of health and fitness are wrong! I know this blows some of your minds but fat-free and LSD are old news, and could even be causing you harm!

Besides being extremely boring (IMHO), there can also be health costs of repetitive mid- and high-level aerobic work that should make you take another look at your routine.

What is LSD? LSD can come in many forms, including running, biking, rowing, and even CrossFit (you know, those chipper WODs or 7 to 10 rounders that take 45 minutes to complete).

Most of the Invictus workouts are a bit different. Invictus workouts provide a strength foundation with conditioning that typically calls for quick bursts of speed. Work periods are typically shorter, and often some rest periods are provided to ensure that athletes can recover and regain their ability to perform at a higher intensity. Most (not all) of the workouts at Invictus will take under 15 minutes (of work at least, if not the total time of the workout).

LSD workouts typically require large glucose reserves created by the body from large amounts of dietary carbohydrates. Invictus workouts, on the other hand, train the body to derive more energy from fats, not glucose, requiring fewer calories from carbohydrates.

LSD also increases cortisol and insulin levels, which can tell your body to store fat, cannibalize lean mass, and make you more susceptible to infection and injury. Invictus workouts work in different metabolic pathways and tend to increase aerobic capacity, insulin sensitivity, and natural growth hormone production.

Finally, LSD tends to emphasize quantity of movement (distance, high volume, etc) over quality of movement which can reinforce poor movement patterns. Invictus workouts tend to include less volume and higher intensity (heavier weight and/or shorter work durations). Focusing on heavier weight shifts focus onto quality of movement and helps to emphasize proper mechanics and technique. Think of it this way, you dont need to be very precise to snatch 65 lbs, but if youre snatching 135 lbs. or more (ladies), youre probably going to need to perform the movement a bit more precisely.

To me, the choice is obvious. Spend your valuable time on short, intense workouts to increase aerobic capacity, train your body to burn fat for fuel and build lean mass, and move in a safe and efficient manner. If you have spare time, spend it preparing your meals (remember folks, nutrition is going to be your best friend for changed body composition). If all of your meals are planned and prepared, youve completed a hard Invictus workout, youre getting at least 8 hours of sleep at night, and you still want to do some extra cardio, come talk to one of your coaches about a good plan. It can be beneficial, but it shouldnt come at the expense of your nutrition, rest or recovery.


Strength – 3 rep max push jerk


15 minute amrap

5 shoulder to oh, 30 double unders.

every 3 minutes including 0, 200m run


3 KB Swings 3 KB Taters 20 min AMRAP

Crossfit total – 1rm back squat, strict press and deadlift

Push press – heavy set of 3…. “Insomnia” 100 double unders 21-15-9 shoulder to oh, ttb, 100 du