CrossFit OwnIt – CrossFit Metcon Nate (AMRAP – Rounds and Reps) AMRAP in 20 minutes 2 Muscle-Ups 4 Handstand Push-Ups 8 Kettlebell Swings (2/1.5 pood)In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click here*changing to 28 minute AMRAP and partner (you go I go rounds) hours for tomorrow: 6-8am open gym 8 am class 9 am class see you tomorrow!!Read more

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (12 minute EMOM 2 power snatches @ 75-80% across) Weightlifting Strict press (5×4 @ 80%) Metcon Metcon (Time) 3 rounds :45 second wall sit w/ or w/o weight 10 strict toes to bar/ strict knee raises 20 banded good morningsRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time partner 30 burpee pull ups 8 rounds (you go I go rounds) 8 deadlift (95/65) 8 HPC 8 front squats 30 lateral burpees over the bar 4 rounds (not you go i go rounds. Split however except jump rope) 40 DU/75 SU (each) 30 thrusters (95/65) 20 synchro sit ups 30 burpee pull upsRead more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (1 set x 8 reps @ 68% 4 sets x 6 reps @ 70%) Metcon Metcon (Time) For time 80 calorie bike or row 400m run 20 devils press (50/35) 10 wall facing HSPU 5 rope climbsRead more

CrossFit OwnIt – CrossFit Weightlifting Hang Snatch (Mid hang snatch (right above knee) 3 @ 70% 3 @ 73% 2 @ 75% 2 @ 78% 2 @ 80% x 3 sets (80% for 3 sets only) ) Metcon Metcon (AMRAP – Reps) 24 minute alternating EMOM 13/11 calorie bike 4 RMU/6 BMU/8 C2B/10 pull ups/ring rows 13/11 calorie rowRead more