Jomo Crossfit

WOD

Friday, 11/17/17

Rxmindset

Rxmindset

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Thursday, 11/16/17

A). Strength:
EMOM 10:
3 TNG Snatches
15 Hanging Knee raises with medball

B). Conditioning:
AMRAP 15:
5 Toes 2 Bar
10 Push-Ups
15 Air Squats
20 Double Unders

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Wednesday, 11/15/17

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Tuesday, 11/14/17

Pic courtesy of @agentseven

Pic courtesy of @agentseven

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Monday, 11/13/17

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Friday, 11/10/17

Thanks again Missouri Southern Show-Me Gold Program.  We love being a part of your Veteran’s Day celebration every year.  Thank you again for the amazing gift.

Thanks again Missouri Southern Show-Me Gold Program. We love being a part of your Veteran’s Day celebration every year. Thank you again for the amazing gift.

“Bradshaw:”

10 Rounds For Time
3 Handstand Push-Ups
6 Deadlift (225/155 lb)
12 Pull-Ups
24 Double-Unders

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

 

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Thursday, 11/9/17

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***WE WILL NOT BE HAVING 6:30 and 7:30 pm classes Thursday night due to the Missouri Southern Fitness Challenge we help host every year for Veterans Week!  Please join us to do the challenge tomorrow night, it costs a $10 donation to participate but you will receive a t-shirt, a great workout, and know that you helped a great cause!  Registration starts at 5:30pm, Challenge warm-up will start at 6pm in the Rec Center at Missouri Southern!  Please invite everyone to participate!  All fitness levels may participate, no Crossfit knowledge required!

Thursday Class Workout:

EMOM 28:
•1-2 Snatches
•12 Box Jumps
•35 Second Bike
•Rest

On the Snatch, start with 2 reps, as you ascend in weight you may drop to a single rep if it feels good and you want to climb heavier. Box Jumps, focus on the jump, even if you have to scale the volume. Bike, choose a maintainable intensity that will provide a great workout, but also allow you to focus on the skill of the other two movements.

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Wednesday, 11/8/17

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Tuesday, 11/7/17

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A). Strength:
EMOM 10:
* 6 Jerks Unbroken (+5-10lbs)
* 12 Alt Single leg T2B

B). Conditioning:

30/20 Cal Airdyne
30 Double Unders
30 Burpees
30 Double Unders
30 DB Snatches 40/30
30 Double Unders
30 Box Overs 24/20
30 Double Unders

**Stagger the start 3-5 minutes, start fastest partners first.

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Monday, 11/6/17

Click here to get your new Jomo Gear ordered!!!

Click here to get your new Jomo Gear ordered!!!

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Friday, 11/3/17

All ladies please join us tonight at 7pm for a quick WOD and a lot of fun!!!

All ladies please join us tonight at 7pm for a quick WOD and a lot of fun!!!

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Thursday, 11/2/17

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B). Conditioning:
4 min:
Run 300
15 Burpees
Max Deadlifts #185/125
Rest 1 Min

4 min:
Run 300
15 Burpees
Max Toes 2 Bar
Rest 1 Min

4 min:
Run 300
15 Burpees
Max Deadlifts
Rest 1 Min

4 min:
Run 300
15 Burpees
Max Toes 2 Bar
Rest 1 Min

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Wednesday, 11/1/17

IMG_9248

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Thank you JOMO Family for another great month!

Best members on the planet!

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Tuesday, 10/31/17

Dress up as your favorite band, musician, or artist!! No 6:30 or 7:30pm classes!!  Happy Halloween!!!!

Dress up as your favorite band, musician, or artist!! No 6:30 or 7:30pm classes!! Happy Halloween!!!!

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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

              Contact

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              Contact Info

              417-529-6099

              jomocrossfit@gmail.com

              3510 Red Iron Dr. Webb City, MO 64870

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