WHO WE ARE

1. Why I Opened Invictus DC: Invictus is a proven method for Masters and all Crossfitters alike.

2. Favorite workout/movement: 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. Motto: "Motion doesn't always equal action."

1. Why I Opened Invictus DC: It was the perfect collision of my hustle and Mike's mission. Together, we built a space where passion meets purpose-and no one gets left behind. A gym for the driven, the disciplined, and the ones who don't quit. Why I Work Out: Because strong feels better than skinny ever did.

2. Favorite workout/movement: Olympic weightlifting, pilates, and grunt work.

3. Go To Spot: Rooftop bars when it's warm, restaurant hopping when it's not.

4. Least favorite workout: Anything with dubs.

5. Motto: "Happiness is a journey not a destination. Focus on meeting goals, over and over."

1. Why I chose Invictus: I chose Invictus because I wanted to help people realize they’re capable of more than they think, and to create a space where showing up, pushing limits, and supporting one another is the norm. And that’s exactly what I found at Invictus!

2. Favorite workout/movement: Favorite workout is Fran or really anything with gymnastics.

3. Go to spot: I just moved to the area so I haven’t established my go to spot just yet! But so far it’s Trader Joe’s ? first time living close to one.

4. Least favorite workout: Least favorite is anything with the Echo bike and heavy deadlifts!

5. Motto: “You don’t have to be extreme, just consistent.” – Unknown

1. Why I chose Invictus: 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/movement: Anything with cleans and gymnastics!

3. Go to spot: The National Mall during the cherry blossom

4. Least favorite workout: Cardio party-o days.

5. Motto: Be the best version of yourself!

1. Why I chose Invictus: 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/movement: 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 spot: 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. Motto: "Good, better, best, never let it rest. Until your good is better and your better is your best."

1. Why I chose Invictus: 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 workout/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. Motto: "If it's not fun, why do it?" - Ben and Jerry

1. Why I chose 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/movement: 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. Motto: "It doesn't matter whether you're the lion or the gazelle... when the sun comes up, you'd better be running".

1. Why I chose Invictus: 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 workout/movement: Anything with gymnastics in it.....especially handstand walking!

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

4. Least favorite workout: Anything with single leg squats.

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

1. Why I chose Invictus: 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/movement: Diane. I love deadlifts and Hand Stand Push Ups.

3. Go to spot: 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. Motto: "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. Why I chose Invictus: 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 workout/movement: DT

3.Go to spot: The Bazaar, National Mall, Crossfit Invictus, my rooftop

4. Least favorite workout: Regional Nate

5. Motto: "I'd like to live like a poor man - only with lots of money."

1. Why I chose Invictus: I chose to coach at Invictus because I wanted to challenge myself to not only meet the high standards to which Invictus coaches and members hold themselves, but also to help members constantly improve themselves. Every single member has something to improve upon, and I find it an exciting challenge to help each member with something every day I enter the gym. I also love seeing the constant improvement from members each day due to the Invictus methodology.

2. Favorite workout/movement: Anything with Bar Muscle Ups and Handstand Push Ups!

3. Go to spot: Zeke's Coffee!

4. Least favorite workout: The Open workouts with Rowing and Wall Ball combinations. And hey, we prefer the term vertically challenged.

5. Motto: "Do not let what you cannot do interfere with what you can do." - John Wooden

1. Why I chose 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/movement: 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. Motto: "Still I Rise" poem by Maya Angelou. A reminder of resilience, strength, and grace no matter the challenge.

1. Why I chose Invictus: 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. Favorite workout/movement: 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. Go to spot: 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: Least favorite workout is anything running - The 2x broken ankle isn't a fan. Not to mention, thrusters and overhead walking lunges ?

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

1. Why I chose Invictus: I coach at Invictus because I love helping individuals grow to become the best version of the selves. I truly believe there is no better place than Invictus to grow and improve every day. The Invictus community reminds me of my time in the military, it's more than a gym, it's a community and family.

2. Favorite workout/movement: Kabul 13

3. Go to spot: Chipotle

4. Least favorite workout: Isabel

5. Motto: "Dead last finish is greater than did not finish, which beats did not start."

1. Why I chose Invictus: The INVICTUS Brand and Mikey Paesano made me <3

2. Favorite workout/movement: 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. Motto: "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. Why I chose Invictus: I fell in love with crossfit at Invictus San Diego, and the way the Coaches coached, combined with how the athletes drove the community, made me want to get as heavily involved as possible in the Invictus community. I moved across town to the Navy Yard when I heard Invictus DC was opening because I knew I wanted to be as close as possible to Gang Green. Being able to provide guidance, advice, and most importantly encouragement to athletes of all levels working to get a little better every day is a wonderful honor and privilege.

2. Favorite workout/movement: Anytime we get to use rings (muscle ups, Toes-to-Rings, Dips, Pull-Ups)

3. Go to spot: Gotta find a new one since my old standby, Duke's Grocery, closed their Navy Yard location while I was overseas *crying emoji*

4. Least favorite workout: Open 22.2 Deadlifts and BFBurpees

5. Motto: “If you want to run fast, run alone.
If you want to run far, run together. ” – Most commonly attributed as an African Proverb

1. Why I chose Invictus: I chose to become an Invictus coach because I have improved my own fitness levels in the past 3 years since the gym opened and I want to give back to a community who has given me so much.

2. Favorite workout/movement: Toes to bar, strict handstand-push up and snatches in a ladder format or chipper.

3. Go to spot: Chloe in Navy Yard and of course Invictus gym.

4. Least favorite workout: My least favorite would be anything with wall balls and rowing (aka tall people stuff).

5. Motto: "Integrity is doing the right thing, even when no one is watching." - C.S. Lewis

1. Why I chose Invictus: I chose to coach at Invictus to integrate the DC strongman and CrossFit communities under one roof and expand interest in strength sports.

2. Favorite workout/movement: stone lifting

3. Go to spot: Kruba DC and Elizabeth's

4. Least favorite workout: cardio

5. Motto: the obstacle is the way