CrossFit OwnIt – CrossFit Weightlifting Front Squat (3×4 @ 88%) Metcon Metcon (Time) 3 RFT (15 minute cap) 600m run 15 Hang power snatches (95/65) 5 Wall walksRead More

CrossFit OwnIt – CrossFit Weightlifting Push Press (3×10 @ 60%) Weightlifting Deadlift (5×4 @ 75-80%) Weightlifting Bicep curl (3 x 15 empty barbell bicep curl)Read More

CrossFit OwnIt – CrossFit Metcon Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (Establish a 3RM for the day) Metcon Metcon (Time) 5 RFT 30 DU (2:1) 9 Pull-ups 6 Lateral burpees over the bar 3 Power cleans (185/135) or 70%Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (14 Minute EMOM) 1 Snatch + 1 pause OHS *2 Second pause in bottom of squat Weightlifting Snatch Pull (5×3 @ 95-100% of 1RM snatch. ) Metcon Metcon (Time) 2 rounds 200m farmers carry 25 Hollow body rocks 20 Plank rotations 12 DB renegade rowsRead More

Congratulations to Ely Kassner for receiving July Athlete Of The Month! We are so proud of you Ely and feel incredibly lucky to have such a hard working, kind, and supportive person like you at COI! Ely has been doing CrossFit for about 7 years. His first day of CrossFit felt really tough and that...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) Partner workout (you go I go) Jolly51 30 Minute AMRAP 200 meter run 51 Pull-Ups 200 meter run 51 Air Squats 200 meter run 51 Push-Ups 200 meter run 51 Box Jumps (24/20 in) 200 meter run 51 Dips 200 meter run 51 Sit-Ups 200 meter...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 35 min alt emom (40/20) Cal Row Burpees Cal bike Shuttle run Plank HoldRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5×3 @ 88%) Weightlifting Deadlift (5×3 @ 75-80%) Weightlifting Bicep curl (3×10 Empty barbell bicep curls)Read More

CrossFit OwnIt – Hi-C Weightlifting Hang squat clean (12 minute alt EMOM) 6 DB box step overs 3 Hang squat cleans Metcon Metcon (Time) Partner workout 2 Rounds for time 22 Bar MU (or pull up variation) 22 Calorie row or bike (each partner) 22 STORead More