CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 4 rounds 5 Bar MU 5 Squat cleans (225/155) OR 80% of 1RM 4 rounds 50 DU (2:1) 16 Thrusters (75/55) 4 rounds 10 DL (185/135) 20 C2BRead More

All gave some, some gave all. As is tradition in the CrossFit world, COI gathered at 10am on Memorial Day to pay respects to those who paid the ultimate sacrifice. With active military, reserves, and veterans in participation, we pushed through the grueling CrossFit WOD that is “Murph” – 1 mile run, 100 pull-ups, 200...Read More