Monday, May 18, 2015

As many of you may know (though now official), we have officially changed our programming of choice to that of Crossfit Invictus, written by CJ Martin. It is well balanced, strong programming that many of you have succeceded amazingly at in the short trial run we have done. Many thanks to CJ Martin, and keep puting out amazing training for us Military Affiliates!

Visit CJ and Crossfit Invictus in San Diego, CA or at

Former Invicti

Sunday, March 8, 2015


    To properly update this page, we are disclosing to our members that we are currently following the programming set up by CJ Martin from Crossfit Invictus. This is purely on a one month trial basis, and is open for critque or praise. We need the opinions of our members to see how beneficial this change is, so feel free to approach a coach about this trial run. CJ Martin and Crossfit Invictus can be found on the link below. Note that despite us deviating from our regular programming with mainsite for this experimental phase, we are Crossfit Rota none the less. Get some.


Saturday, November 23, 2013

What's the WOD?

We don't post a WOD daily because we follow the programming.

Question: Why do we follow the CrossFit mainpage when most other boxes do their own programming?
Answer: CrossFit HQ has been providing programming since 2001.  We aren't so naive to think we can do this better than them.  Scaling recommendations are provided for all the WODs, they avoid biasing their workouts, and frankly we all have jobs to do for the military and our employer prefers that we spend our time at work working, not writing programming for the CrossFit gym.

We will occasionally depart from the mainpage programming for special events like going away WODs, fundraiser WODs, throwdowns with CrossFitters from a ship that pulls in, etc.  Info on special events is posted to our facebook page.

*Update* We have moved one cycle behind mainpage in order to allow our strongest members to better plan out their additional work.  Members who cherrypick workouts to avoid their weaknesses will not progress as rapidly as those who attack every WOD.  We are programming skill work on rest days to prepare for the upcoming cycle; if there are sufficient coaches on a rest day you may be allowed to make-up a missed workout or do additional strength work.

Friday, November 1, 2013

WOD 01 November

"The most important part of any CrossFit workout is posting about it on social media." -Daniel Tosh
Tosh.0 clip NOT safe for work
CrossFit HQ has jokes of their own, today's WOD.
Five rounds of:
15 Kettlebell burpees
2 Thrusters
1 Snatch
Post methods and loads for the kettlebell burpees, thrusters, and snatch to social media. @danieltosh #tosh

Thursday, October 31, 2013

WOD 31 October

3 Rounds for time of:
15 95lb Overhead Squat
15 L Pull-Ups
15 95lb Split Jerk
15 Knees to Elbows
15 95lb Hang Clean
15 25lb Weighted Back Extensions

Opening at 1600, we don't have a Pull-Up bar or GHD available outside for dependents but you are welcome to do a different workout.

Wednesday, October 23, 2013

WOD 23 October

15 Minute AMRAP
Row 250m
25 Push-ups

We only have 2 rowers so remember to write your name on the board to reserve your spot in the starting order and be READY TO GO when it is your turn.

Tuesday, October 22, 2013

22 OCT Rest Day and Intro Class

The first of the 3 Intro classes is tonight at 1800. Gym members need to be done with your workouts and out the door by then.

We will be open at 1600 for the usual gym members to make up WODs and work on skills and mobility.