CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD (teams of 2) For time 20-1 Burpees Dumbbell push press (50/35) Partner sit-ups w/ wall-ball (20/14)Read More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk 3×3 @ 60% 2×2 @ 65% Weightlifting Clean Pull (5×4 @ 70%) Metcon Metcon (Time) For time 21 Power cleans (135/95) 21 Pull-ups 15 Power cleans (185/135) 15 C2B 9 Power cleans (225/155) 9 BMU *Percentages: 60%; 70%; 80%. Scales: RR, Pull-up, C2B or jumping C2B, or...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat 1×10 @ 60 1×8 @ 70% 1×6 @ 75% 1×4 @ 80% Metcon Pull-ups (Strict pull-ups) 3 sets @ 50% of your max strict pull-ups from last Monday. Example: Rilbio’s ME set was 20, he would do 3 sets of 10. Use banded or ring-rows depending on what...Read More

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (7×1 @ 60%) Weightlifting Push Press 1×5 @60% 3 @ 5 @ 70% Metcon Metcon (Time) For time 400m run 30 T2B 60 WBS (20/14 30 T2B 400m runRead More

CrossFit OwnIt is excited to announce our newest program, CrossFit OwnIt Kids! This class will begin on December 1st with classes held two times per week. Classes will be coached by Coach Maddie. CrossFit OwnIt Kids classes are open to children aged 5-11 and are Wednesdays from 4:30pm-5:30pm and Saturdays from 9:00am-10:00am. Cost is $55/$40...Read More

Big thanks to everyone who came out to The Mansion for COI’s annual Halloween party! Happy Halloween!Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat 1×5 @ 60% 3×5 @ 70% Metcon Metcon (AMRAP – Reps) Every 4 minutes, for 4 rounds: 3min of work, followed by 1min of rest Buy-in: 60 Double-Unders 16 Dumbbell Step-overs (24’, 20’) (35, 20lbs) Remaining time: Max Bar Facing Burpees *Score is burpeesRead More

CrossFit OwnIt – CrossFit Weightlifting Snatch 3×3 @ 60% 2×2 @ 65% *not TNG. full squat snatch. Weightlifting Snatch Pull (5×4 @ 70%) Metcon Metcon (Time) For time (Wodapalooza team event 8) 60 DL (115/85) 45 OHS (115/85) 30 STO (115/85)Read More

CrossFit OwnIt – CrossFit Weightlifting Low hang snatch 3 @ 70% 3 @ 73% 2 @ 75% 2 @ 78% 2 @ 80% x 2 sets Weightlifting Mid hang snatch pull (5×4 @ 95% of 1RM snatch) Weightlifting Drop Snatch (5×3 @ 60% of 1rm snatch)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD (You go I go) Buy in: 400m farmers carry (53/35) 27-21-15-9 HPC (95/65) KBS (53/35) Thruster (95/65) Cash out: 400m waiters walk (53/35) *Only one partner has to carry both KBS. Both partners walk together.Read More