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

On Saturday June 23rd, COI celebrated our 4 year anniversary. The time has flown by – it feels like the other day that we were knocking down the drywall barrier and expanding into the unit next door. The COI owners and coaches have been so lucky to meet so many world class people along this...Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat 1×5 @ 60% 1×5 @ 65% 2×5 @ 70% Metcon Metcon (Time) 10 RFT 10 WBS(20/14) 20 DU (2:1)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) One WOD 9am ONLY The Sevens Unbroken Partner WOD Double reps, change weight when you get to DL For time 98 HSPU 98 Thrusters (135/95) 98 T2B 98 DL (245/165) 98 Burpees 98 KBS (53/35) 98 Pull-ups *A suicide bomber killed seven CIA officers and one Jordanian officer...Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat 1×5 @ 60% 3×5 @ 70% *Today is the first day of the front squat cycle. If you don’t have a front squat 1RM, utalize 80% of your 1RM back squat as your front squat 1RM. Metcon Metcon (Time) For time 400m run 21 Power cleans (135/95) or...Read More

CrossFit OwnIt – CrossFit Weightlifting Push Jerk (5×6 @ 60% ) Metcon Metcon (AMRAP – Reps) 15 min AMRAP 55 Box jump overs (24/20) 55 DL (155/105) 55 HSPURead More

CrossFit OwnIt – CrossFit Weightlifting Snatch 3 reps @ 70% 2 reps @ 75% 2 reps @ 80% 1 rep @ 85% x 4 sets Weightlifting Hang snatch high pull (4×4 @ 65% of 1RM snatch ) Weightlifting Overhead Squat (5 x 3 @ 80% )Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 200m run 20 Burpees 200m run 19 Burpees 200m run 18 Burpees etc.. 200m run 1 Burpee *All runs to be completed together. Burpees may be split however.Read More

CrossFit OwnIt – CrossFit Weightlifting Squat Snatch (5×4 @ 60%) Metcon Metcon (AMRAP – Reps) Partner WOD: Switch every 30 seconds 4 mins WBS (14/10) all to 10 foot 30 seconds rest 4 mins Cal bike 30 seconds rest 4 mins SDHP (75/55) 30 seconds rest 4 mins Cal row 30 seconds rest 4 mins...Read More