STRENGTH: (18 minutes) Work up to heavy complex 1 snatch balance + 1 OHS 1-1-1-1-1 MetCon: For Time 500 m row 10 rounds of Cindy 5 pull ups 10 push ups 15 air squatsRead More
STRENGTH: (16 minutes) Back Squat 6×2 @ 80 % MetCon: 5 min AMRAP 400 m run ME bear complex with remainder of time (115/75) * rest 1 minute 4 min AMRAP 300 m run ME Thruster with remainder of time (115/75) *rest 1 minute 3 min AMRAP 200 m run ME GTO with remainder of...Read More
STRENGTH: (15 minutes) Back Squat 2×5 @ 85% *rest at least 5 minutes between sets MetCon: For Time 4 RFT 9 HSPU 15 Box Jump Over (24/20) 21 WB 20/14Read More
“I’ve been coming to this gym for a little over three months now, and I couldn’t be happier with the love and encouragement you getting at this box is unlike any other! I feel myself getting better every time I step into the gym whether I am frustrated or getting a PR, I wouldn’t want...Read More
“I’ve been a member here for about 8 months, which is a fairly short time, that has felt much, much longer. I felt right at home from the get go. As a person seeking a challenging, yet rewarding route in fitness, I got exactly what I was looking for at COI. The coaches are easily...Read More
“I’ve been a member here for about 8 months, which is a fairly short time, that has felt much, much longer. I felt right at home from the get go. As a person seeking a challenging, yet rewarding route in fitness, I got exactly what I was looking for at COI. The coaches are easily...Read More
“I’ve been coming to this gym for a little over three months now, and I couldn’t be happier with the love and encouragement you getting at this box is unlike any other! I feel myself getting better every time I step into the gym whether I am frustrated or getting a PR, I wouldn’t want...Read More
“During my recent visit to the Melbourne area I dropped in on a Saturday class. I try to visit a couple local boxes every time I travel different places. I was bummed I waited until my last day visiting the area to drop by for a class. This place was electric, full of energy and...Read More
“I’ve been going to CrossFit Ownit for about 2 months. I started after having been moderately/fairly active since graduating from college as an athlete in 2012. What I like most about CrossFit is the team/community atmosphere during the workouts – it reminds me a lot of being on a sports team. I’m one of those...Read More
