CrossFit OwnIt – CrossFit Warm-up OwnIt Warm Up (No Measure) 400 m run 10 PT 10 leg swing each side 10 Good Mornings 3 inch worms (no push up) SS (1 min each leg) 3RNFT 4 pull ups 8 push ups 12 air squats Metcon Metcon (Time) In Teams of 2 w/ a 15 minute...Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat 1×5 @ 60% 1×5 @ 70% 2×5 @ 75% Metcon Metcon (AMRAP – Reps) 12 minutes E3MOM 300m run AMRAP snatches (135/95)Read More

CrossFit OwnIt – CrossFit Weightlifting 1 Power position squat clean + 1 Hang squat clean (8×1 @ 65%) Metcon Metcon (Time) 21-15-9 Hang cleans (135/95) T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Push Jerk (5×5 @ 65%) Metcon Metcon (AMRAP – Reps) 5 min AMRAP 100 DU (2:1) 20 Burpee box jump over (24/20) ME HSPU *rest 3 mins 5 min AMRAP 100 DU (2:1) 20 Burpee box jump over (24/20) ME HSPURead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat 1×5 @ 60% 1×5 @ 65% 2×5 @ 70% Metcon Metcon (Time) For time 40 WBS (20/14) 20 Pull-ups 20 Deadlifts (225/155) 30 WBS (20/14) 15 Pull-ups 15 Deadlifts (225/155) 20 WBS (20/14) 10 Pull-ups 10 Deadlifts (225/155)Read More

As announced at the 4th of July WOD, we will be building a new and better facility and moving directly behind our current location. This new facility will have more space, showers and bathrooms to accommodate our growing numbers. We are excited for this new change so we can continue to provide the best for...Read More

CrossFit OwnIt – CrossFit Weightlifting Squat clean + power jerk 3 @ 70% 3 @ 75% 2 @ 80% 2 @ 85% x 3 sets Weightlifting Clean Pull (4×4 @ 100% of 1RM clean) Weightlifting Strict press (Build to a 3RM (from rack)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD (Teams of 2) 5 rounds 40 Air squats 20 Pull-ups 10 DL (225/155) 3 rounds 400m run 20 Push jerks (135/95)Read More

CrossFit OwnIt – CrossFit Weightlifting 1 Power position squat snatch + 1 hang squat snatch (8×1 @ 65%) Metcon Metcon (AMRAP – Reps) 6 rounds at each movement prior to moving 30 sec on/ 10 sec off/ 30 sec transition Cal bike Sled push DB snatch (50/35) Cal row BurpeeRead More

Thanks to everyone who came out to COI for “The Sevens” Hero WOD! We hope all of you had a great 4th!Read More