Jomo Crossfit

WOD

Friday, 02/17/17

LAST DAY TO ORDER! Click on pic 

Click the pic to order ur new jomo gear, or go to the supp box and they can place the order for you online.

Click the pic to order ur new jomo gear, or go to the supp box and they can place the order for you online.

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Thursday, 02/16/17

A). Strength:
15 min to work to heavy Clean

B). Conditioning:
Annie:
50-40-30-20-10
Double Unders
Sit-ups

Both parts scored today, clean and Annie

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Wednesday, 02/15/17

image

A). Strength:
Back Squat:
3×5 Ascending (Stay smooth, not super heavy)

B). Conditioning:
20 cal Assault Bike
20 KB Snatches (55/35, 10R,10L)
20 Pull-Ups
20 Jerks 135/95
20 Deadlifts 135/95
20 Jerks 135/95
20 Pull-Ups
20 KB Snatches (55/35, 10R,10L)
20 cal Assault Bike

**KB Snatch is from Hang like Swings.
**Stagger start as needed with 3 minute delay.

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Tuesday, 02/14/17

Click the pic to order ur new jomo gear, or go to the supp box and they can place the order for you online.

Click the pic to order ur new jomo gear, or go to the supp box and they can place the order for you online.

 

 

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Monday, 02/13/2017

Click on picture to register for the Open

Click on picture to register for the Open

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Friday, 02/10/17

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A). Strength:
Bench Press
3×12 AHAP, (last week of this)

B). Conditioning:

1 Rounds,
21 Power Snatch
21 Pull-Ups

2 Rounds
14 Hang Snatch
14 Chest 2 Bar Pull-Ups

3 Round
7 Squat Snatch
7 Bar Muscle-Ups
(Rx: 75/55)

14 min Cap

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Thursday, 02/09/17

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A). Strength:
Work to a heavy Snatch + 2 OHS

B). Conditioning:
•Amrep 2:

30 Deadlifts #225/155,
With remaining time Max Wall Balls

Rest 2 Min

•Amrep 2:

20 Deadlifts #225/155,
With remaining time Max Wall Balls

Rest 2 Min:

•Amrep 2:

10 Deadlifts #225/155,
With remaining time Max Wall Balls

(Score is Wall Balls)

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Wednesday, 02/08/2017

Click the pic to order ur new jomo gear, or go to the supp box and they can place the order for you online.

Click the pic to order ur new jomo gear, or go to the supp box and they can place the order for you online.

A). Strength:
4 Rounds:
5-7 Strict Pull-Ups (C2B is possible)
7-9 Strict HSPU

B). Conditioning:
4 Rounds for time,
15 Toes 2 Bar
25 C2G Push-Ups
45 Double Unders

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Tuesday, 02/07/17

Click the pic to order ur new jomo gear, or go to the supp box and they can place the order for you online.

Click the pic to order ur new jomo gear, or go to the supp box and they can place the order for you online.

A). Strength:

3×12 Back Squat, AHAP! (Last week of this)

B). Conditioning:

AMRAP 12:
3 Cleans 225/155
7 Bar over Burpees
6 Cleans 225/155
7 Bar over Burpees
9 Cleans 225/155
7 Bar over Burpees
12 Cleans 225/155
7 Bar over Burpees
15 Cleans 225/155
7 Bar over Burpees

(Continue adding three reps to the Cleans each round, scale as needed. Should be heavy, but doable with proper form. Weight over time, form over weight!)

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Monday, 02/06/17

DB OH Walking Lunge:

A). Strength:
4 Rounds, Superset: (alt with partner)
10 DB Snatch
10m DB OH Walking Lunge
(Switch Hands each round, choose weight)

B). Conditioning:
EMOM 24:
•12 Cal Assault Bike
•40 sec Shuttle Run (10meters)
•15 KBS (70,55,35)
•1 Round of Cindy

*Cindy= 5 Pull-Ups, 10 Push-Ups, 15 Squats

 

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Friday, 02/03/17

We would like to thank the people that nominated us as one of the Favorites of the Four States for this year!  Please register and go vote for @jomocrossfit as your favorite Health/Fitness Center, you can vote once per day!  Link in bio! #crossfit #jomocrossfit #supportyourlocalbox #community

We would like to thank the people that nominated us as one of the Favorites of the Four States for this year! Please register and go vote for @jomocrossfit as your favorite Health/Fitness Center, you can vote once per day! Link in bio! #crossfit #jomocrossfit #supportyourlocalbox #community

A). Conditioning:

Partner AMRAP 15:

7 Thrusters #115/75
14 Sit-ups
7 KBS #70/55/35

*Partners must alternate each exercise.

B). Open Gym for remainder of class
(Coaches can help with any form or technique questions you have)

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Thursday, 02/02/12

A). Strength:
Bench Press 3×12
Add 5-10lbs to last weeks weight

B). Conditioning:

EMOM 18:

•1 Heavy C&J (choose load, may ascend)
•3-5 Muscle-Ups (bar or ring)
•10 Burpee Box Overs 24/20

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Wednesday, 02/01/17

We would like to thank the people that nominated us as one of the Favorites of the Four States for this year!  Please register and go vote for @jomocrossfit as your favorite Health/Fitness Center, you can vote once per day!  Link in bio! #crossfit #jomocrossfit #supportyourlocalbox #community

We would like to thank the people that nominated us as one of the Favorites of the Four States for this year! Please register and go vote for @jomocrossfit as your favorite Health/Fitness Center, you can vote once per day! #crossfit #jomocrossfit #supportyourlocalbox #community

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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Tuesday, 01/31/17

We would like to thank the people that nominated us as one of the Favorites of the Four States for this year!  Please register and go vote for @jomocrossfit as your favorite Health/Fitness Center, you can vote once per day!  Link in bio! #crossfit #jomocrossfit #supportyourlocalbox #community

We would like to thank the people that nominated us as one of the Favorites of the Four States for this year! Please register and go vote for @jomocrossfit as your favorite Health/Fitness Center, you can vote once per day! Link in bio! #crossfit #jomocrossfit #supportyourlocalbox #community

 

 

 

Please Click on pic to register and vote:

A).  Warm-Up:

B). KB Snatch: (Coaches review)
3×8 each Side alternating rounds with partner, choose load
(Do not touch floor, just got to arm extension, similar to KBS, 10 minute cap)

C). Conditioning:

2 Rounds:
Amrep 2:
25 Cal Assault Bike
Max Burpees

•Rest 2 Min

Amrep 2:
25 Wall Balls
Max Burpees

•Rest 2 Min

Amrep 2:
25 Push Jerks (115/75)
Max Burpees

•Rest 2 Min

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Monday, 01/30/17

What a great weekend with the amazing Jomo family

What a great weekend with the amazing Jomo family

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Make the most of yourself, for that is all there is of you. - Ralph Waldo Emerson

Schedule

A little bit about Jomo CrossFits past and present. If you have any questions contact us, but go ahead and watch this video to see a small demonstration of what we are all about:

JOMO Crossfit from Mike Corcoran on Vimeo.

 

Monday/Wednesday/Friday:

5am, 6am, 9am, 12pm, 4pm, 5pm, 6pm

Tuesday/Thursday:

5am, 6am, 10am, 12pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm

Saturday:

9am Open Gym, 10am Team Workout

Fundamentals: Monday and Wednesday 7:00pm (Currently Unavailable due to reprogramming)

 

321 Weight Loss Class is MWF at 8:00am Permanently!

 

 

Be Impressed by Intensity not Volume! -Greg Glassman (CrossFit Founder)

STAFF

Justin Olds (Coach/Owner)Justin Olds MW

Also with 10 years of Personal Training Experience, Justin specializes in developing programs for rehabilitation purposes, special dietary needs, and first time exercisers. He is an athlete who has a history in training athletes to perform their best.

Travis Moore JKTravis Moore (Senior Staff Coach, 4 years)

CF Level 1

CF Level 2

With 8 years of Personal Training Experience, Travis, a military veteran, firefighter, and athlete specializes in unconventional strength and kettle bell training. With a Bachelors of Science in Health Promotion and Wellness, he will get you on the path to Health and Wellness if you bring commitment, consistency, and courage.”

 

Cody Keener MurphCody Keener

CF Level 1

 

 

 

 

 

 

Rachel Reed RowingRachel Reed

CF Level 1

CF Gymnastics

CF Mobility

With a passion for lifting and laughing (sometimes at the same time), Rachel specializes in movement virtuosity and functional fitness. Having a Bachelors of Science in Design, her coaching style is heavily influenced by a keen awareness for detail and positioning. An athlete herself, Rachel enjoys helping others to improve and appreciate their physical potential.

 

Alex Alekhine Muscle BeachAlex Alekhine

CF Level 1

 

 

 

 

 

 

Eric Rutledge Front RackEric Rutledge

CF Level 1

 

 

 

It's never too late to become what you might have been. -George Elliot

Rates

 



Drop-In Rates

1st Session

FREE

    Single Session

    $10



      Memberships

      Single Limited

      $70 / mo

      • 2 Sessions a Week

      Single Unlimited

      $90 / mo

      • Unlimited Sessions

      Couple Unlimited

      $140 / mo

      • Unlimited Sessions

      Family Unlimited

      $170 / mo

      • Unlimited Sessions


      Seniors, Active Military, Active Police/Fire

      Single Limited

      $60 / mo

      • 2 Sessions a Week

      Single Unlimited

      $80 / mo

      • Unlimited Sessions


      Personal Training

      1 Session a Week

      $160 / mo

        2 Sessions a Week

        $260 / mo

          3 Sessions a Week

          $360 / mo

            4 Sessions a Week

            $450 / mo


              Strength does not come from physical capacity. It comes from an indomitable will. -Mahatma Gandhi

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              Contact Info

              417-529-0308

              jomocrossfit@gmail.com

              3510 Red Iron Dr. Webb City, MO 64870

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