Jomo Crossfit


Wednesday, 03/21/18

Jomo CrossFit – CrossFit

This Thursday following the 18.5 announcement we will have a showdown that has been almost 6 years in the making. Hours of trash talk, thousands of text messages, and countless “your mom” jokes will be settled! Please join us for the watch party!!!!!!!

A: Metcon (Time)

5 Rounds for time:

12 F Rack Lunges (95/65)

12 Toes 2 Bar

RX+ (135/95)

B: Front Squat: (3×12)

Complete 3×12 across based on how you feel.

Set 1=Moderate

Set 2=Laboring

Set 3=Maybe Fail

Keep the intensity high, shorter rests between sets.

Read more

Tuesday, 03/20/18

A). Conditioning:
Amrap 5:
10 RKBS R Hand (55/35)
5 Burpees
10 RKBS L Hand (55/35)
5 Burpees
–Rest 2 Min–

Amrap 5:
10 DB P Press R (40/30)
5  Burpees
10 DB P Press L (40/30)
5 Burpees
–Rest 2 Min–

Amrap 5:
10 Pistols R
5 Burpees
10 Pistols L
5 Burpees

Score is REPS!!!

B). Conditioning:

Complete 3-5 sets of Max Strict Pull-Ups (Hardest variation)

Read more

Monday, 03/19/18


Also, the change over to Wodify has been very long and complicated and we have had a few billing issues, if you were double charged we are fixing it and it wont happen again.  That being said, if you have not updated your info into Wodify please do that this week, or bring us your information to change over for you tomorrow.  Our old system is shutting down and we will no longer be able to use it to process payments, therefore we will not be able to get your memberships if you do not update with us, they could not do the automatic switch like planned because the systems require different information to process.  A voided check works best for us, but all types of payment are accepted.  THANK YOU ALL!!!!!!!!!!!!!!!!!

A).  Strength:

Hang Power Clean:


Complete each set unbroken as heavy as possible


B).  Conditioning: “Hang Ten” (Via: Comptrain)


10 Hang Cleans (135/95)

20 Abmat Situps

40 Double Unders

Read more

Friday, 03/16/18


A). Conditioning:



Deadlifts 225/155


(9min Cap)

****Due to Open Judging our 6pm class will be doing a different workout because of the nature of 18.4 we cannot run the same workout simultaneously.

AMRAP 9: (6:00pm class)


Db Snatch


Read more

Thursday, 03/15/18

**Remember 18.4 Open announcement tonight at 7pm.  Come watch, and then watch a few of our athletes throwdown.  No 7:30pm class, we will be judging 18.4

A). Conditioning:

Active Recovery Day:
15 Burpees
800m Run
15 Burpees
800m Run
15 Burpees
800m Run
(No whiteboard score. If u want to compete, find a friend and race one-on-one. Otherwise do this at a “moderate” pace, think 80%)


B). Open gym for remainder of class.

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Wednesday, 03/14/18

A).  Conditioning:

5 Rounds for Time:

12 Chest 2 Bar Pull-ups

12 Front Squats (115/75)


B).  Strength:

Clean & Jerk, work to a heavy triple (TNG)

Read more

Tuesday, 3/13/18

A). Conditioning:
2 Rounds: 3 min each station,
-Assault Bike Cals
-Burpee Box Overs 24/20
-Wall Balls

B). Extra Credit:
“Gymnastics Strength”
4 Sets:
Max Strict Pull-Ups
Max Dips (hardest variation)

Read more

Monday, 03/12/18

Congrats Amanda on your first Ring Muscle-up (and 7 more)!!!!!!!

A).  Strength:

Snatch: 5/4/3/2/1

(Ascending each set, touch and go)


B).  Conditioning: Amrap 10:

6 Snatch (135/95)

8 Bar Over Burpees


Read more

Friday, 03/09/18

**Remember to come out and watch our FRIDAY NIGHT LIGHTS tonight starting at 5:30.

A). Conditioning:

18.3 CrossFit Games Open Workout:

2 rounds for time of:

100 double-unders

20 overhead squats

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes

Read more

Wednesday, 03/08/18

Emom 30:
– 12-15 Wall Balls
– Max 60ft Sprints
– Rest

Read more

Wednesday, 03/07/18

A). Conditioning:
4 Rounds:
20 Sit-ups
30 Lunges
20 Leg Lifts (to Rig)
30 Air Squats

(Rx+ Wear a Vest)

B). Sprint Test:
30 Sec Assault Bike Sprint

Read more

Tuesday, 03/06/18

A). Skill:
Double Unders
Coach’s will work and teach Double Unders on one side. If you have DU, go to opposite side of mats and complete:
(Unbroken if you are higher skilled, meaning if u break on a set, start it over)

B). Conditioning:
4 Rounds: FGB Style
Row Cal
Shoulder to Overhead 115/75
Box Overs 24/20
Plate Burpees (45 everyone)

Read more

Monday, 03/05/18

A).  Conditioning:

4 Rounds:

6 Squat Snatch 135/95

12 Pull-Ups

18 C2G Push-Ups


B).  Strength:

Back Squat: 5×3 (70% or above)

Read more

Friday, 3/2/18

A). Conditioning:
12:00 Clock
Front Squats (No Squat Cleans to start)
Bar Facing Burpees
**with remaining time,
Est 1 Rm Clean

In all classes of more than 8, we will run at least 2 heats!

(Remember come out and Cheer and support everyone doing 18.2 tonight during Our Friday Night Lights from 5:30pm-until finished)

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Thursday, 03/01/18

A). Conditioning:

Tabata Row
rest 2min
Tabata Bike
rest 2min
Tabata Box Overs
rest 2min
Tabata Situps

(Score is lowest round from each combined)

Tabata= 8 Rounds, 20 sec work, 10 sec rest

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