Jomo Crossfit


Friday, 7/20/18

A). EMOM 10:

•5 Front Squats from Floor

•Max Pistols in 30 Seconds

(Scale with step-ups or pistol variations)

B).  Metcon:



Max Thrusters 185/125, 

Every break 30 Double Unders

(Score is Thrusters)

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Thursday, 7/19,18

For Time:

100 Air Squats

80 C2G Push-UPS

60 Lungres (1/2)

40 Toes 2 Bar 

20 DB Snatch 40/30

10 Bar Muscle UPS 

Rx+ wear a vest 

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Wednesday, 7/18/18

A).  Strength:

EMOM 10:
-5 Strict Press (AHAP)
-Max Strict HSPU in 30 seconds

*If you do not have SHSPU, do the hardest gymnastics pressing motion you can complete, remember strength is the goal.

B).  MetCon:

Stations: 1 Min Each

3 Rounds:
Box Jumps 24/20
Snatch 105/70
Wall Balls 20/14

*Jump For RX
Score is total reps

Read more

Tuesday, 7/17/18

A). Conditioning:

3 Rounds For Time:

600m Run (300×2)

40 Burpees

40 Situps

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Monday, 7/16/18



EMOM 10:
1). 5 TNG Cleans
2). Max Strict Pull-Ups or Strict Bar Muscle-Ups in 30 Sec

*Put your Clean Weight in for score, note your gymnastics volume in the notes. We will repeat this for 4 weeks so keep track


Amrap 10:
5 Squat Cleans 135/95
10 Pull-Ups
30 Double Unders

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Friday the 13th:


13 Snatch #95/65

13 OHS #95/65

13 Bar Over Burpees

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Thursday, 7/12/18


5 Rounds

Max Set Strict Press 

Max Set Strict Pull-UPS 

Rx: 95/65

Rx+ 135/95

Score is total reps

Rest as long as needed between sets.

(Scale pull-ups with Strict branded pull-Ups or Bent Over Row with the same weight you are pressing)

Extra Credit:

Match your total reps in calories on the Assault Bike for time!

Read more

Wednesday, 7/11/18

Again, we would like to thank everyone that helped with our relocation. The help from our members made it smooth, it would not have been possible without your support. It means more than you know, being a part of a community that is so uplifting is amazing!

A). Warm-Up:

B). Metcon:

Run 600m
Max Abmat Situps
Rest 1 min

50 Burpees
Max Stationary Lunges (1/2)
Rest 1 Min

150 Double Unders
Max Alternating Step-UPS (24/20)
Rest 1 Min

*Score is Situps+Lunges+Step-UPS
(RX+ Wear a vest)

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Tuesday, 7/10

Heavy Day:

5×8 Deadlift
*Warm-up in groups of near like strength, and utilize the entire hour to complete this. All 5 sets should be completed at the same weight, as heavy as possible without sacrificing form. Share bars to allow weights needed, Cheer each other on and have some fun with this!  Take long rests to allow you to recover between sets

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Monday, 7/9/18

All members, please remember we will be in the new facility starting today.  The address is:

501 South Madison Suite D

Webb City Mo.  64870

  1.  Please Sign into Wodify before Class everyday from now on.  We will be using it to track attendance for future planning and other cool stuff.
  2. Please respect the new facility, we have worked very hard to give our members the very best facility possible.  If you get equipment out, please put it away.  Take your stuff home with you after class, throw away your trash, and if you have a sweat puddle please clean it up.  Lots of you already do these things, this is just a friendly reminder.
  3.  Parents, we are still in the process of getting the kids room ready.  We currently have a kids room, but planning to make it bigger and better very soon.  Please keep your kids in the appropriate areas depending on their age.  Our new facility is matted wall to wall for use in class so we cannot have kids running around on the mats it is too dangerous.


•Coach’s Choice


1 min each Station:

4 Rounds:

Box Jumps (jump for RX) 24/20

Unbroken Power Cleans 135/95


Cal Assault Bike


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Monday 7/9/18

Jomo CrossFit – 321 Weightloss

A: Metcon (No Measure)

warm up

2 rounds

1min bike

10 leg raises

10 hollow body rocks

15 push-ups

20 squats


Step ups



Cool down


Toe touches


Sitting quad stretch

30s each

Read more

Friday, 7/6/18

Last day at Jomo 3.0!!!! Remember no class Saturday, but we are having the moving party beginning around 8am.  So if you aren’t busy and you’d like to help us move to our new facility we would love to have you.  We will begin at Jomo 3.0 and load up all of the trailers and haul them to 4.0.  Thank you to everyone that will be there, if you have a truck or trailer feel free to bring it! Saturday afternoon we will supply food and drinks for anyone interested!



100m Run (around Island)

10 Burpees

200m Run

20 Burpees

300m Run

30 Burpees

400m Run

40 Burpees

(Start back over at 100m and 10 Burpees)

Read more

Thursday, 07/05/18

A)  Warm-Up


B)  Metcon: “Big Bang” (via Comptrain)

For Time:
50 Power Cleans (225/155)

Read more

Wednesday, 07/04/18

10am Class Only

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Tuesday, 7/3/18

A). Conditioning:


200m Run

10 Shoulder 20 Overhead 95/65

10 Pull-UPS 

Read more

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


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.



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


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


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)


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



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


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              3510 Red Iron Dr. Webb City, MO 64870