Jomo Crossfit

WOD

Thursday, 01/18/18

A).  Gymnastics Strength:

5 Rounds for Quality:

80% of Max Set SHSPU

:30 Sec Plank each Side

(15 min Cap)

 

B).  Conditioning: (CrossFit Open Workout 15.4)

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

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Wednesday, 01/17/18

Conditioning:

E2MOM 40:
1. Row Cal
2. Assault Bike
3. 50ft Sprints
4. 1 Round of Cindy, then Max DU
5. 2 min rest

This is not a scored workout, it is to focus on overall conditioning and build your engine in a longer domain. If you want, find a person in class of near the same fitness level and compete one on one to hold each other accountable throughout.

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Tuesday, 01/16/18

SNOW IS ON THE GROUND, GAINS ARE IN THE AIR!!!

SNOW IS ON THE GROUND, GAINS ARE IN THE AIR!!!

A).  Conditioning:
3 Rounds:
12 Front Squats
12 Pull-ups
(72 reps)
-then-
3 Rounds:
9 Squat Cleans
9 C2B Pull-Ups
(126 reps)
-then-
Max Reps, alternating:
6 Squat Clean Thrusters
6 Bar Muscle-Ups
Rx: 95/65

B).  Strength:

Work to heavy Complex:

Power Clean+Squat Clean+Front Squat+Jerk

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Monday, 01/15/18

IMG_2373

A).  Conditioning:
4 Rounds for time:
40 Double Unders
20 Burpees
10 Overhead Squats
RX: 135/95

 

B).  Strength:

Est 3 Rep Max Push Press

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Friday, 01/12/18

A). Strength:

Back Squat

3×3-5 (85%)

 

B). Oly:

Work to heavy 3 rep (TNG) Clean & Jerk

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Thursday, 01/11/18

A). Conditioning:
5 Rounds:
3 Cleans
10 Chest 2 Bar Pull-Ups

Rx: 185/125
CRX: 225/155

(12 min Cap)

B) Strength:
Bench Press
Work to a heavy set of 5

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Wednesday, 10/10/18

A). Gymnastics:
4 Rounds for Quality:
8 DB Step-Ups
8 Negative Leg Lifts
Max Strict Pull-Ups

12min Cap

B). Conditioning:
Fight Gone Bad, 4 Rounds:
AAB Cal
DB Snatch 50/40
Burpee Box Overs 24/20
Toes 2 Bar

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Tuesday, 01/09/18

A). Conditioning:

AMRAP 12:

40 Double Unders

20 Lunge Steps (1/2 in place) 40/30

10 HSPU

 

B). Conditioning:

Snatch 5×2 (85%)

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Monday, 01/08/18

Please remember to sign in to Wodify before you class.  You may do it from your phone at anytime, or at the gym as you walk in.  PLEASE  make this a habbit.

Please remember to sign-in to Wodify before your class. You may do it from your phone at anytime, or at the gym as you walk in. PLEASE make this a habit.

A).  Muscle-Up Skills and Practice:

Coaches will use this time to teach and assist athletes in improving or getting Muscle-Ups.  If an athlete already has Muscle-Ups they may perform the Following:

Muscle-Ups 6×3-5 reps

 

B).  Conditioning:

For Time:
10 Ring Muscle Ups
10 Burpees Over Bar
20 Overhead Squats 135/95
20 Burpees Over Bar
30 Front Squats 135/95
30 Burpees Over Bar
40 Pull-Ups
40 Burpees Over bar

(25min Cap)

 

In a big class let the members scaling muscle-ups start at 321 Go, so that the ones wanting to do the muscle-ups have the rig and time to do it even if it takes a while.  Stagger the start by 2 min for them.

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Friday, 01/05/18

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A). Strength:
Front Squats: 3×3-5 (@85%)

B). Oly:
Work to a 3 Rep Max Snatch
(Must Be TNG)

Read more

Thursday, 01/04/18

Marley, one of our CrossFit Kids athletes smashing some waves on vacation!!!

Marley, one of our CrossFit Kids athletes smashing some waves on vacation!!!

A). Conditioning:

3 Rounds for time:
10 Squat Cleans 135/95
20 Chest to Bar Pull-Ups
70 Double Unders

B). Open Gym until class ends, be cleaned up 3min before next class.  Use this time to work on anything you want or need to, coaches will walk around and assist.

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Wednesday, 01/03/18

A).  Gymnastics, 4 rounds for quality:

4 Strict Chest 2 Bar Pull-Ups

5 Strict Handstand Push-Ups

6 Pistols

(Coaches will give best scaling options for each movement, depending on if you’re current goal is more form related or strength development in the movements)

12 min. Cap

 

B).  Conditioning:

Fight Gone Bad Style: (4 Rounds)

Assault Bike Calories

Hand Release Push-Ups (Knees may not ever touch the floor during rep for RX)

Overhead Walking Lunges (Plate 45/25)

REST

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Tuesday, 01/02/18

Due to an overwhelming response, we have put the website back up to order hoodies and stocking caps if you missed out! “Click” on pic to see website!

Due to an overwhelming response, we have put the website back up to order hoodies and stocking caps if you missed out! “Click” on pic to see website!

A). Conditioning:

5 Rounds for Time:

10 Snatch 95/65

10 Push Press 95/65

20 Situps

 

B).  Strength:

5×2 Clean & Jerk (@90%)

Read more

Monday, 01/01/18

Remember, 10:00 HERO WOD only today!  Happy New Year to everyone, 2018 is going to be amazing at Jomo!!!!

EA53DAE9-7D57-4B0A-9D1A-C673BF76CDA9

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Friday, 12/29/17

Due to an overwhelming response, we have put the website back up to order hoodies and stocking caps if you missed out! “Click” on pic to see website!

Due to an overwhelming response, we have put the website back up to order hoodies and stocking caps if you missed out! “Click” on pic to see website!

There is no 321 Weight Loss Class this week at 8am. It will resume January 3rd!! Any of you may attend any other Jomo classes until that time

A). Strength:
EMOM 12:
10 DB STEP-Ups
10 Weighted Situps
7 Strict Pull-Ups

B). Conditioning:
5 Rounds for time:
15 Toes 2 Bar
15 Deadlifts 185/125
45 Double Unders

Read more

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

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FREE

    Single Session

    $10



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      Single Limited

      $50 / mo

      • 2 Sessions a Week

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      $50 / mo

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      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


               

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              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

              417-529-6099

              jomocrossfit@gmail.com

              3510 Red Iron Dr. Webb City, MO 64870

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