CrossFit OwnIt – Hi-C Metcon Metcon (AMRAP – Reps) 2 min AMRAP x 5 1 min rest between AMRAPS 30 DU 20 DB snatch (50/35) 10 WBS (20/14) *record total reps Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 10 empty barbell RDLS 10 cal on bike or rowerRead More

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (7×1 @ 65%) Weightlifting Push Press (4×5 @ 70%) Metcon Metcon (AMRAP – Reps) 7 min AMRAP 4-8-12-16-20..etc OH barbell lunge 95/65) HSPU *scale: HSPU off of box, or HRPURead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat 2×5 @ 60% 2×5 @ 65% Metcon Metcon (Time) Metcon: 7 RFT 15 KBS (53/35) 10 T2B 5 high box jumps (30/24)Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (6×2 @ 65%) Weightlifting Snatch Pull (3×10 @ @ 70%) Metcon Metcon (AMRAP – Rounds and Reps) 9 min AMRAP 9 Hang squat cleans (95/65) 9 Lateral burpees over the barRead More

CrossFit OwnIt – CrossFit Weightlifting 1 power snatch + 1 low hang snatch + OHS 3 @ 70% 2 @ 75% 1 @ 80% x 4 sets Weightlifting Snatch Balance (5×3 @ 70%) Metcon Metcon (No Measure) 2 rounds of: 300m farmers carry 25 weighted sit-ups 25 Good mornings with empty barbellRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 32 Over head single arm DB lunge (50/35) 300 DU (2:1) 32 Over head single arm DB lunge 800m run 32 Over head single arm DB lunge 100 Burpees 32 Over head single arm DB lunge (50/35)Read More

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

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

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