CrossFit OwnIt – CrossFit Weightlifting 15 min EMOM (Build to a heavy 2 for the day) 2 touch and go power snatch Weightlifting Pause snatch grip dead-lift (5×5 @ 90% of 1RM snatch) Metcon Metcon (Time) 2 rounds 5 Negative ring rows (3-5 second descend) 10 Lat pull-downs with band 15 Russian KBS (heavy) 20...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 3 rounds 44 DB snatch (50/35) 22 BBJO (24/20) 600 m partner burden run (20/14 WB) 4 Rounds 12 Barbell snatches (135/95) 12 high box jumps (30/24) 2 Rope ClimbsRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (4×3 @ 80%) Metcon Metcon (Time) Teams of 2 For time 50 Cal row or bike 75 Thrusters (95/65) 100 Cal row or bikeRead More

CrossFit OwnIt – CrossFit Weightlifting Power Clean (4×6 @ 70-75%) *same weight as last week Metcon Metcon (Time) 3RFT 400 m run 20 single arm DB hang power clean and jerk (50/35) (10 each arm) 10 strict Pull UpsRead More

Congratulations to Garrett Davis for being selected for COI’s September Athlete of the Month! Garrett stumbled across the parking lot of a CrossFit gym 10 years ago, decided to try it out, and has been sticking with it ever since! Garrett’s overall fitness goals are to continue to stay healthy and be able to do...Read More

Congrats Larissa Kiyoku for being selected for COI’s August Athlete of the Month. She has been doing CrossFit at OwnIt for about a year. Larissa’s favorite movement is snatching. She does not like burpees and thinks anyone who likes burpees should not be trusted. Larissa likes how CrossFit allows her to push through any mental...Read More

Congrats Greg Bell for being selected for COI’s July Athlete of the Month. He has been doing CrossFit at OwnIt for 4 years, 5 months, and 13 days. Greg’s favorite movement is any sort of squat, while he dislikes handstand push-ups. CrossFit provides Greg with lots of variety and keeps the muscles confused. For Greg,...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (18-18-18) *Same weight as last week. Metcon Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 45 DL (185/135) 90 WBS (20/14) 45 Strict HSPURead More

Congrats Elin Svensson for being selected for COI’s June Athlete of the Month. She has been doing CrossFit at COI for about a year. Elin’s favorite movement is snatches and definitely hates thrusters. She likes CrossFit because it allows her to push herself both mentally and physically in every single workout. CrossFit OwnIt is like...Read More

Congrats Dominic D’Alessandro for being selected for COI’s May Athlete of the Month. He has been doing CrossFit since 2016 when Monika and Libby introduced him to Crossfit OwnIt. Dom has been at COI on and off since 2016 because of college and work. His favorite movement is front and back squats. Dom’s least favorite...Read More