Jomo Crossfit

WOD

Wednesday, 9/20/17

A). Conditioning:
800m Run
40 Dubs
20 DB Snatch 40/30

400m Run
40 Dubs
20 DB Snatch 40/30

800m Run
40 Dubs
20 DB Snatch 40/30

B). Strength:
(with remaining time after wod)

Push Press
5×75%
3×85%
1×95%

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Tuesday, 9/19/17

A). Strength:

4×6 Chin-ups
4×10 Weighted Push-Ups

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Monday, 9/18/17

IMG_1646

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Friday, 9/15/17

A). Strength:
Front Squat
5×75%
3×85%
1×95%

B). Conditioning:
“Partner WOD”
2 Rounds
Run 200m together
24 Cleans (Fat Bar) 140/90
24 Bar Facing Burpee
Run 200m together
24 S-2-OH (Fat Bar) 140/90
24 Bar Facing Burpee

**Partition reps anyway between partners

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Thursday, 9/14/17

image

A). Gymnastics:
**Choose one:
20 Muscle-Ups in as few sets as possible
30 Chest 2 Bar in as few sets as possible
40 Pull-Ups in as few sets as possible

(Focus on quality of reps not time, MU may be bar or ring, if you have both, choose the one you struggle with more.)
**If you do not have kipping pull-ups yet coaches will assist or teach that skill during this time while others complete the above task)

B). Conditioning:
4 rounds for time of:
15 Toes 2 Bar
50 Double Unders
15 sumo deadlift high pulls, 95/65

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Wednesday, 9/13/17

IMG_1577

A). Clean & Jerk:

Warmup, 75% x 5, 85% x 3, 95% x 1

B). Conditioning:

••AMRAP 5:

50 KBS, max

Calories Assault Bike

Rest 2 Min

••AMRAP 5:

50 Med Ball Squat Cleans, max

Burpees

Rest 2 Min

••AMRAP 5:

50 DB Snatch, max

Chest 2 Bar Pull-Ups

Rest 2 Min

(Score is total of max reps, Bike+burpee+C2B)

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Tuesday, 9/12/17

Everyone congratulate Coach Eric on receiving his CrossFit Level 2 certificate this past weekend!

Everyone congratulate Coach Eric on receiving his CrossFit Level 2 certificate this past weekend!

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Monday, 9/11/17

IMG_1622

A). Conditioning:

9/11 WOD

The numbers represent all Police and Firefighters that gave their lives during 9/11. 343 Firefighters and 60 Police Officers will be honored during this WOD. The 60 burpees throughout the workout represent the officers and the rest represent the firefighters. After the clock starts we will have a 12 second moment of silence before you start your first run to represent the amount of time it took for the towers to collapse. Thank you deeply to all police and firefighters that protect us and keep us safe daily. Your efforts do not go unnoticed in our eyes.

“403″

Run 200m
20 Burpees
49 Pull Ups
49 Double Unders
49 Air Squats
25 Box Jumps 24/20
20 Burpees
49 Iron Mikes
49 Situps
49 Chest 2 Ground Push Ups
24 Cleans 135/95
20 Burpees
Run 200m

B). Strength: (if time)

Push Press 1×3 at 80%

Push Press 1×3 at 85%

Push Press 1×3 at 90%

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Friday, 9/8/17

IMG_1578

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Thursday, 9/7/17

IMG_1575

A). Strength:
4×8 HSPU, Hardest variation you can complete

B). Conditioning:
120 Air Squats
90 Push-Ups
60 Lunges (1/1)
30 HSPU

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Wednesday, 9/6/17

IMG_1574

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Tuesday, 09/05/17

IMG_1576

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Monday, 9/4/17

10am HERO WOD Class only on Monday due to Labor Day.  Please join us in finding some fitness and to honor US Air Force Senior Airman Bradley R. Smith.

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A). Hero WOD:

“Bradley”

10 Rounds For TIme
100 meter Sprint
10 Pull-Ups
100 meter Sprint
10 Burpees
30 seconds Rest

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Friday, 09/01/17

IMG_1577

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Thursday, 8/31/17

Via: rxmindset

Via: rxmindset

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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

Saturday:

9am Open Gym, 10am Team Workout

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

During the CrossFit Open (Feb 23-Mar 27) our Saturday class schedule will be as follows:

9:00am Open Gym, a workout will be posted for members looking for structure.

10:00-12ish Open Judging

 

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, Students

      Single Limited

      $50 / mo

      • 2 Sessions a Week

      Single Unlimited

      $50 / 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


               

              Canceling Membership

              JOMO CANCEL REQUEST

              Please Email memberships@jomocrossfit.com

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

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              Contact Info

              417-434-3757

              jomocrossfit@gmail.com

              3510 Red Iron Dr. Webb City, MO 64870

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