CrossFit OwnIt – Hi-C Weightlifting 14 Minute alt EMOM 12 alt Db snatch 40 second high plank hold Metcon Metcon (AMRAP – Reps) 14 rounds 30 Seconds max burpees to target/30 seconds rest *Score = total burpeesRead More

CrossFit OwnIt – Hi-C Weightlifting Double KB FR box step ups 3×1 Minute each leg (rest 1 minute between legs) Metcon Metcon (Time) For time 60 Cal row or bike 30 WBS 15 STO 30 WBS 60 DU (2:1)Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (15 Minute EMOM) Minute 0-5 3 Snatches @ 60% Minute 5-10 2 Snatches @ 70% Minute 10-15 1 Snatch @ 80-85% Weightlifting Pause overhead squat (5×2 reps @ 60-70% of 1RM OHS.) *Pause 3 seconds in the bottom of the squat. Metcon Metcon (Time) 2 Rounds 1 Minute plank...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD For time 10-20-30 Burpee box jump overs (24/20) 30-20-10 Thrusters (95/65) 3 rounds 10 Squat cleans (155/105) 15 Bar MU (or pull up variation) 40 Cal row or bikeRead More

CrossFit OwnIt – CrossFit Weightlifting 15 minutes to establish 1 Power snatch from power position 1 Hang power snatch 1 Power snatch from the floor *Do not push to failure. Work on speed under the bar over loading Metcon Metcon (AMRAP – Reps) 14 Minute alt EMOM 5 Dead-lift @ 70% 5-12 HSPU or appropriate...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (8×1 @ 95%) Metcon Metcon (Time) Teams of 2 For time 100 WBS (20/14) 200 DU (2:1) 100 WBS (20/14)Read More

CrossFit OwnIt – Hi-C Weightlifting Bench Press (12 Minute EMOM) 3 Bench press + 3 Devils press Metcon Metcon (AMRAP – Reps) 8 min amrap 1–2-3-4-5…. Strict pull ups 2-4-6-8-10 Single DB Box step upsRead More

Congratulations to Monika Harper for receiving May Athlete Of The Month! We are so proud of you and love having such a fun, supportive, and passionate person like you be a part of our gym! Monika has been CrossFitting since 2016 when her and her friend Libby were looking for a sport to get into...Read More

CrossFit OwnIt – Hi-C Weightlifting 15 Minute EMOM 1 Clean + 1 Hang clean every 45 seconds Metcon Metcon (Time) 2 RFT 600m run 15 Clusters 21 Lateral burpees over the barRead More

CrossFit OwnIt – Hi-C Weightlifting Front rack box step ups Establish a 5RM each leg Metcon Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP 10 Dead-lift 5 STO 10 T2B/Knee raises 5 High box jumpsRead More