CrossFit OwnIt – CrossFit Weightlifting Power Clean (16 min EMOM) 2 Touch and go Power cleans from the floor. *Build to a heavy 2 for the day. *Start @ 55-60% of 1RM power clean Weightlifting Split Jerk (2 touch and go split jerks from the rack) 5×2. *All sets @ 60% of 1RM split jerk...Read More
CrossFit OwnIt – CrossFit Weightlifting Strict press (4×8) Establish a heavy set of 8 but do not push to failure. Metcon Metcon (Time) Teams of 2 For time (16 min cap) 80 Cal row or bike (coaches choice) 100 Burpees to target 80 Cal row or bikeRead More
CrossFit OwnIt – CrossFit Weightlifting Front Squat 18 minutes to establish a heavy set of 8 front squats from the floor. First rep may be a squat clean. Metcon Metcon (Time) 2 rounds of 400m run 8 Bar MU/ 16 C2B Directly into 2 rounds of 400m run 24 Alt DB snatch (50/35)Read More
CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 32 min alt emom (30 on/30 off) Cal Bike Air Squat Cal Row Push Ups *All 8 sets will be completed at same station prior to moving to next exercise. Score = total repsRead More
CrossFit OwnIt – CrossFit Weightlifting Snatch (10 min EMOM) 3 touch and go snatches (not to exceed 75%) Can be squat or power Metcon Metcon (Time) 4 RFT 75 DU (100 SU) 16 T2B 16 Single DB FR lunge (50/35)Read More
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
