CrossFit OwnIt – CrossFit Weightlifting Back Squat (Establish a heavy 3 for the day) 3-3-3-3-3 Metcon Metcon (AMRAP – Reps) 16 min alt EMOM Even: 7 Thrusters (95/65) + max bar facing burpees Odd: RestRead More

Congratulations to David Golden for being selected for COI’s November Athlete of the Month! David has been doing CrossFit on and off for 6 years but has been consistently attending ever since he joined COI, sometimes attending 2-3 classes per day. During his first workout, he remembers thinking “that’s it?” before the workout and then...Read More

Congratulations to Linda Anderson (AKA Momma bear) on receiving December Athlete Of The Month! We are so proud of you and all the hard work you put in every day at the gym! Linda has been CrossFitting for 2 1/2 years. She first saw the results of CrossFit and the love for the COI Community...Read More

Congratulations to Rachel Sanchez for being selected for COI’s October Athlete of the Month! Rachel started CrossFit in 2017 after dropping in at a box recommended by a good friend. Rachel started CrossFit by wanting to complete all of the 2017 Open workouts, starting with 17.1. After she completed the Open, she signed up for...Read More