WHO WE ARE

1. Invictus is a proven method for Masters and all Crossfitters alike.

2. Favorite Workout: One that Tino programed: Jackie x4 with 400, 600, 800, 1200 meter run in between because it requires being mentally tough.

3. Go To Spot: Get away to Shenandoah's to bike or hike

4. Least Favorite Workout: Anything with Deadlifts

5. "Motion doesn't always equal action."

1. I chose to shift gears in a field and share something with my husband. We opened this gym together. I brought in my business experience and he brought in his year's of experience with the Invictus brand and together we have created an inclusive community where athletes can succeed.

2. Favorite workout: Olympic weightlifting program, functional body building program, and grunt work (carry/ sled drag/ pull). 

3. Go to spot: By definition, the most frequented place: district performance and physio! But I also frequent Call Your Mother bagel shop in Georgetown and Compass Coffee.

4. My least favorite workout would be dubs.

5. "Your passion translates into performance." When you come and workout at Invictus DC you will join a community of like-minded individuals who will cheer you on along the way.  

1. I was a full time coach at a small local gym in DC for a few years and I wanted to level up as a fitness professional. When I saw that Invictus was coming to DC, I knew right away that this was going to be the place for me to do that! Invictus Fitness brings a level of technical mastery for coaching that no other CF gym offers

2. Favorite Workout: Fight Gone Bad

3. Go to Spots: Arboretum, Wydown, Echostage, Solace Navy Yard, any rooftop pool

4. Least Favorite Workout: 24.3 when I had to do bodyweight Thrusters?

5. "Empty your mind. Be formless, shapeless, like water. If you put water into a cup, it becomes the cup. You put water into a bottle and it becomes the bottle. You put it in a teapot, it becomes the teapot. Now, water can flow...or it can crash. Be water, my friend." -Bruce Lee

1. Why did you choose to coach at Invictus? The Invictus brand is in my opinion top tier when it comes to the product they provide to their clients. I wanted to grow as a coach from their knowledge and expertise as well as have an opportunity to add to it. I was also a coach at the previous gym where Invictus Washington DC is currently located. I wanted to help create the new community in the same location.

2. Favorite Workout: Open workout 18.5/12.5/11/6

3. Go to Spot: Right now, Bar Taco.

4. Least Favorite Workout: Open workout 17.1 comes to mind.

5. "Never attribute to malice that which is adequately explained by stupidity". I replace "stupidity" with "ignorance." - Hanlon's Razor

1. I enjoy coaching because I want to challenge people to exceed their expectations of themselves and to do so while having fun. No matter the goal, you have to love the process and the practice. It is amazing to help people achieve something they didn't know was possible and even better when all that hard work
pays off.

2. Favorite Movement: Ask me about pacing or efficiency!

3. Go to Spot: La Cosecha

4. Least Favorite Workout: DT is my least favorite workout. It's all barbell and just heavy enough that moving quickly kills me every time.

5. "If it's not fun, why do it?" - Ben and Jerry

1. Why did you choose to coach at invictus?
The opportunity to learn from a team of experienced and passionate coaches was a major draw, as was the chance to work with a diverse athlete base-from competitive athletes pushing their limits to everyday members focused on long-term health and fitness.

2. Favorite workout?
Something in the 20 minute range with fun gymnastics and engine work.

3. Go to spot:
Purple Patch, Martha Dear, OKPB (Mount Pleasant)

4. Least favorite workout:
Anything with a lot of lunges.

5. Favorite quote or motto:
"It doesn't matter whether you're the lion or the gazelle... when the sun comes up, you'd better be running".

1. The INVICTUS Brand and Mikey Paesano made me <3

2. Favorite Workouts: Hero WODs Glen or Kalsu

3. Go to Spot: Misha's Coffee in Alexandria or Compass in DC

4. Least Favorite Workout: Is that a thing?

5. "I am the master of my fate, I am the captain of my soul." Sound familiar? It should. It's a good reminder that YOU are in control and are always in the driver's seat. It'll keep you focused and never let you fall into a victim mindset.

1. I coach at Invictus because I love coaching individuals who want to better themselves and am appreciative of the brand behind the community. It's an honor to contribute to a space where individuals are empowered to challenge themselves and support each other's growth.

2. Favorite Workout: Murph

3. Go to Spot: Any burger joint!

4. Least Favorite Workout: Open workout 17.1 (and 21.2).

5. "To give anything less than your best, is to sacrifice the gift."

1. I decided to join the coaching staff because it's an amazing group of people who are equally passionate about CrossFit as I am and I love being able to share that with people who want to become the best version of themselves.
2. Favorite Movement: Anything with gymnastics in it.....especially handstand walking!

3. Go to Spots: Dinner and drinks with friends at local restaurants and Puerto Vallarta with friends.

4. Least Favorite Workout: Anything with single leg squats.

5. "You gotta lookout for #1 so you don't step in #2"

1. I decided to coach at Invictus for 3 reasons: 1) I love everything Invictus stands for: specifically the idea of giving the athlete ownership over their workout; 2) the members: watching members achieve things they never thought possible is one of the best feelings; this community has became like a family to me; and 3) my fellow coaches: each coach brings a unique perspective and insight into coaching and movement.

2. Favorite Workout: Diane. I love deadlifts and Hand Stand Push Ups.

3. The Wharf! I live out in the suburbs of Maryland, so a sunny summer day at The Wharf is a treat.

4. Least Favorite Workout: Fran. Do I have to say more.

5. "1% Better Each Day." Becoming 1% better each day means focusing on the one tiny action you can take today to get one step closer to where you want to be tomorrow.

1. I enjoy the opportunity to coach a range of athletes and help them in achieving their fitness goals, whether they are beginners or seasoned athletes. The atmosphere and energy at Invictus DC are great, and I always feel welcome stepping into the gym.

2. Favorite Movement/Workout: I generally enjoy anything with Olympic weightlifting. Also, "Murph" is a great mental and physical challenge.

3. Go To Spot: Anywhere with good food and good folks. I love riding my bike, being outdoors, and trying different and unique food. My favorite spot for food in DC is Toki Underground.

4. Least Favorite Workout: 7 minutes of burpees, just awful.

5. "You're only lost if you care about where you're at."

1.CrossFit combines physical strength with mental resilience, and Invictus in particular has built a reputation for bringing out the best in its members, both in fitness and in mindset. I'd want to be part of that journey, helping people set and achieve challenging goals, while also cultivating a supportive team atmosphere.

2.Favorite Movement/Workout: DT
3.Go To Spot: The Bazaar, National Mall, Crossfit Invictus, my rooftop
4.Least Favorite Workout: Regional Nate
5.Favorite quote: "I'd like to live like a poor man - only with lots of money."

1) Since I started CrossFit in Colombia in 2022, I found an amazing community at my local gym. When I moved to the US in 2023, I didn't think I was going to find anything comparable but I did at Invictus Washington DC. Now, after going through my own fitness journey and seeing the impact that quality coaches have in that process, I wanted to use my own knowledge and experience to pay back the community for the great things I've received from it.

2) Favorite workout/WOD?
Anything with cleans and gymnastics!

3) What are your favorite spots in DC?
The National Mall during the cherry blossom

4) Least favorite workout/WOD?
Cardio party-o days.

5) A quote that you like or has meaning for you:
Be the best version of yourself!

1. Why did you choose to coach at Invictus?
I have been coaching for a while. I truly love it. I knew I wanted to keep that going when I moved to DC in 2023 and Invictus felt like the right place to continue doing what I love.

2. Favorite Workout:
Give me a 10-12 minute workout with some heavy barbell cycling, bar muscle-ups, or handstand walks.. that's my jam.

3. Go-To Spot:
The National Arboretum. It's peaceful, beautiful, and a great place to reset.
4. Least Favorite Workout:
Air assault bike sprints. Enough said.

5. Favorite Quote or Motto:
"Still I Rise" poem by Maya Angelou. A reminder of resilience, strength, and grace no matter the challenge.

1. I chose to coach at Invictus because I wanted to be a part of the most challenging yet, adaptive CrossFit gym in the area. The community welcomed me with open arms and I would like to give that same energy back. I enjoy motivating members to be their best selves and assuring they can do anything they put their mind to.

2. Not gonna lie, my favorite workout would be any good chipper where I can just put my head down and mindlessly go. Also anything with snatches, box jumps, and muscle ups.

3. My credit card statement tells me my go to spots are Starbucks (don't judge me, I'll deny it) and Maketto. Also, my rooftop.

4. Least favorite workout is anything running - The 2x broken ankle isn't a fan. Not to mention, thrusters and overhead walking lunges ?

5. Quote I live by is "Change begins at the end of your comfort zone." - Roy T. Bennett

1. The community! So many different types of people all coming together through a love of fitness- can't ask for anything better!

2: Favorite Workout: The weightlifter in me says 1RM snatch or clean and jerk, but the crossfitter in me says anything with double unders or handstand pushups

3. Go to Spots: For breakfast either Call your Mother or Bagel Uprising. For dinner.... Tiger Fork. Hands down

4. Least Favorite Workout: Anything with running... if you see me dragging myself down the streets of Southeast.... No you didn't ?

5. "Good, better, best, never let it rest. Until your good is better and your better is your best."