CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk 3×3 @ 75% 2×2@ 80% Weightlifting Clean Pull (5×4 @ 85%) Metcon Metcon (Time) Metcon #1 (partner WOD) @ min 0: 50 Cal on bike row or ski erg for time (coaches choice) @ min 5: For time 25 Snatches (95/65) 25 OHS (95/65) 25 STO (95/65)...Read More

Congrats to Sandy for being selected as COI’s November Athlete of the Month! Sandy started CrossFit about 5 years ago and started at CrossFit OwnIt this past April. Her favorite movement since coming to COI is clean and jerks. Sandy dislikes strict press and thrusters. Sandy likes that CrossFit creates camaraderie amongst the coaches and...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (see below ) 1×8 @ 65 1×8 @ 70 1×6 @ 80 1×6 @ 85 Gymnastics Pull-ups (strict- see below) 1 set @ 60% of ME 2 sets @ 65% of ME Metcon Metcon (Time) E3MOM 9 Mins 15 Thrusters (95/65) 15 BJO (24/20) 15 Pull Ups *record...Read More

We are eagerly anticipating our first class of CrossFit OwnIt Kids! Details: Led by Coach Maddie Richards Open to children aged 5-11 Offered 2x a week – Wednesday 4:30pm – 5:30pm & Saturday 9:00am – 10:00am Cost – $55/$40 for non-member/member parents with additional discounts for multiple children First 2 classes are free for all...Read More

Reminder for all members of CrossFit OwnIt – COI Holiday Party Saturday 12/8 7pm at the box! -2018 Annual Awards Presentation -Food and drink provided -Plus ones are welcome and encouraged -Cocktail attireRead More

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (7×1 @ 75%) Weightlifting Push Press 1×5 @ 75% 3×5 @ 80% Metcon Metcon (Time) For time 25 DL (185/135) 25 HSPU 20 DL (225/155) 20 HSPU 15 DL (275/185) 15 HSPU Percentages for DL: 60%/70%/80%Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat 1×5 @ 70% 1×5 @ 75% 1×5 @ 80% 1×5 @ 85% Metcon Metcon (Time) For time 33 T2B 99 DU 66 WBS (20/14) 99 DU 33 T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Snatch 3×3 @ 75% 2×2 @ 80% Weightlifting Snatch Pull (5×4 @ 85%) Gymnastics Pull-ups (Strict pull-ups) 4 sets @ 60% of ME set *Example: if Rilbio completed 20 UB strict pull-ups, he would complete 4 sets of 12 pull-ups. Metcon Metcon (AMRAP – Reps) Teams of 2 7 min...Read More

CrossFit OwnIt – CrossFit Weightlifting Mid-hang power clean 3 @ 75% x 2 sets 2 @ 80% x 2 sets 2 @ 85% x 2 sets Weightlifting Mid-hang clean pull (5×4 @ 100% of 1RM clean) Weightlifting Split jerk from behind the neck (3 @ 70% x 5 sets) From the rackRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD (Teams of 2) 5 rounds 50m dumbbell farmers carry (50/35) 20 TTB 50m dumbbell farmers carry 20 FT HS walk 50m dumbbell farmers carry 20 Hang squat cleans (115/85) *Scale: 20 HSPU or 20 HRPURead More